Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

It’s Cardiac Day….of course it’s raining

  • When: 20200917
  • QIC: Waldo
  • The PAX: Splinter, Easy In, Sakrete, Opie, Gruber, High Stick, Fish N Chips, AC/DC, Double Trouble


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The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: Rainy, muggy, moist.

FNGs: None

COP: SSH x25 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC forward x12 IC and backward x12 IC

The Thang:
Cardiac monthly fitness test…5 merkins, 10 squats, 15 wide merkins, 20 LBCs, 10 burpees, run around the section of parking lot that we were at….repeat for 40 minutes

Mary: N/A on Cardiac Day

Numberama: 10

Namerama: Splinter, Easy In, Sakrete, Opie, Gruber, High Stick, Fish N Chips, AC/DC, Double Trouble, Waldo

Pledge and COT

Announcements: Saturday workout this week is at the Jones.  Food drive w/ St. Paul’s on October 10.  Ruck for Hunger on November 21.

Devo:  Allow yourself to do stupid stuff, like working out in the rain.  But understand when it is time to stop doing stupid stuff…so no need to stand in the rain for a long time listening to a long-winded devo.

Moleskin: In typical Cardiac fashion, it had rained most of the night leading up to the workout…and just as we were about to start, it started raining again.  The mumble chatter was great, as always.  Also, shout-out to Double Trouble for bringing the flag and joining us for part of the warm-up, despite having surgery scheduled today.

A Q INSPIRED BY GREEN BAGS AND HOT TUB….. THUNDERSTRUCK ON REPEAT

  • When: 20200910
  • QIC: Sakrete
  • The PAX: Defib, Double Trouble, Spooky (R), Manana, AC/DC, Gruber, Fish N Chips, Waldo, Swinger, High Stick, Green Bags, Easy In, Chum, Splinter, Mad Dog, Mayhem (R)


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The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: High 70’s and humidity just won’t go away

FNGs: None on tap today

COP:  YHC put his favorite AC/DC song on repeat.  Thunderstruck.  During first part of workout the song will play.  At any point during that song PAX would assume the plank position and execute a merkin every time they said Thunder during the song.  One set of failure.  When the plank is broken you are done.  Join in with remaining PAX doing assigned exercise.

While song was playing:

1 burpee OYO; 10 Bobby Hurleys on Q

2 burpee OYO: 9 Carolina Dry Docks on Q

3 burpees OYO: 8 Sumo Squats

4 burpees OYO: 7 WW1 Situp

5 burpees OYO: 6 SSH IC (led by Waldo while YHC planked)

6 burpees OYO: 5 Bobby Hurleys on Q (led by High Stick while YHC planked)

7 burpees OYO: 4 Carolina Dry Docks on Q

8 burpees OYO; 3 Sumo Squats on Q

9 burpees OYO: 2 WW1 situp on Q

10 burpees OYO: 1 SSH IC.

Now that you are warmed up.  Lets move.

The Thang:

Jailbreak to entrance to gravel parking lot.  YHC asked for a volunteer and Defib obliged.  Heading out from flag run at pace set by Defib for 90 seconds.  After 90 seconds halt and do 10 squats on Q and 10 merkins on Q.  Swinger set pace for 90 seconds.  After 90 seconds halt and do 10 squats and 10 merkins on Q.  Mad Dog set the pace for 90 seconds.  After 90 seconds halt and do 10 squats on Q and 10 merkins on Q.  Gruber set the pace for 90 seconds.  After 90 second halt and so 10 squats and 10 merkins.  Double Trouble set the pace for 90 seconds.  After 90 seconds halt and do 10 squats on Q and 10 merkins on Q.  Set up in 2 columns.  Indian run around circle where flag is and back out to entrance to gravel lot (90 seconds)  After 90 seconds halt and do 10 squats on Q and 10 merkins on Q.

Partner up with someone close to your speed.  From post beside entrance to gravel lot back to the flag.  Jailbreak race with your partner.  After each race alternate 10 squats on Q and 10 merkins on Q.

After all races were complete and gathering around the flag winners earned the right to stand around and watch the losers of the races do 5 burpees OYO.

Indian Run around gravel lot.

Mary: Thunderstruck plank merkins.  Play Thunderstruck by AC/DC again.  This time if your plank is broken run down to the light pole on right hand side and back.  Back in the fight.

Numberama: 17

Namerama: Defib, Double Trouble, Spooky (R), Manana, AC/DC, Gruber, Fish N Chips, Waldo, Swinger, High Stick, Green Bags, Easy In, Chum, Splinter, Mad Dog, Mayhem (R), Sakrete

Pledge and COT.  Yes we did that.  

Announcements: Rotating Saturday Q @ Bedrock led by High Stick;  Old Flame running the Charleston 100 in full gear starting tomorrow.

Devo:

Choose Grace

Let your conversation be gracious and attractive so that you will have the right response for everyone. (NLT) ( Colossians 4:6 )

 

The words we choose in our everyday conversations tell the most about who we are.  If we choose a harsh tone and unkind words, it’s going to be hard for those around you to see God’s grace at work in your life. When we speak harshly it also makes it hard for those who love you to see you as a cherished child of God. Often resulting in others responding to us with negativity.  This is why it’s so important for us to choose grace in the way we communicate.  Be the one who ends the cycle of negativity in your relationships.  Let your words be a beacon of light to those around you

Moleskin:   YHC saw a workout that Green Bags did @ home where he ran for 90 seconds and stopped and did 10 merkins and 10 squats.  I 100% stole that.  YHC went to Tectonic Monday AM for a Hot Tub Labor Day Q.  I 50% stole the “warm up” from that.  Haven’t done the Thunderstruck routine in a while.  Always fun to work that in.  We are currently 5 hours post workout and I am already sore.  Great work today Gents.

OVER/UNDER @ BEDROCK

  • When: 20200827
  • QIC: Sakrete
  • The PAX: Spooky (R), Repo, Sugar Mountain, Waldo, Borland, Splinter, Easy In, AC/DC, Defib, Chowdah,


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The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: Low 70’s and humid

FNGs: none today

COP:  15 TTT slow IC, Leave arms up until YHC says: 15 LBAC forward, 15 LBAC reverse, 15 over head claps 15 moraccan night club

The Thang:

PAX instructed to get one block and two bricks each.  Drop block at flag.  With bricks in hand mosey around gravel parking lot at your pace.  Once you are back @ flag hold plank until six is in.  Line up in order of completion.  5 merkins.  Number off 1-11 and remember your number.  This will be important later.

Line up in two columns.  Indian run with bricks to the bridge.  Once @ the bridge Bernie Sanders to other side then mosey back to the handicapped parking places on the right side before getting to the gravel lot.

OVER/UNDER

From earlier, number 1 takes off from parking places down to the flag where our blocks were awaiting us.  As he was in en route YHC called a number.  Remaining PAX had to decide whether the participant would do more or less curls than the number called out.  Once done the Pax would run back to remaining group.  If correct sit back and watch while the ones who were incorrect did burpees.  We rotated between 5 and 7 burpees each time.

While one PAX was doing his curls the remaining would do a variety of arm exercises with bricks.  Exercises were as follows:

Curls, Tri cep extensions, over head press, lat raises and front raises.

Mary: We didn’t have time for her today.

Numberama: 11

Namerama: Spooky (R), Repo, Sugar Mountain, Waldo, Borland, Splinter, Easy In, AC/DC, Defib, Chowdah, Sakrete

Pledge and COT

Announcements: Old Flame running the Charleston 100 in full gear.

Devo:

Armor Of God
Put on all of God’s armor so that you will be able to stand firm against all strategies of the devil. (NLT) ( Ephesians 6:11 )Do you ever feel vulnerable to attack? Are you afraid that your responses to provocation may cause you to be unrighteous? Don’t go into battle unprotected; instead, clothe yourself in God’s armor. In verses 14-18, Paul characterizes this armor as truth, righteousness, peace, faith, and salvation.  He then finishes with the action of praying. Trust that God will equip you with the tools you need.

Moleskin:   Got to admit this worked better on paper.  The curls with block took longer than expected and had to double up on sending guys down for their turn.  It was tough to keep track of the over/unders as the morning went on.  Work was done.  Arms were hurt.

9 X 9 = 45

  • When: 20200901
  • QIC: Waldo
  • The PAX: Easy In, Mayhem, The Colonel, Splinter, Fish N Chips, Defib, Spooky, Sakrete, Chum


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The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: Warm, muggy, no breeze

FNGs: None

COP: None…jumped straight into The Thang

The Thang:
-Did a circuit of nine exercises, 30 seconds per exercise.  Had a 30-second rest period after each set of nine.  Repeated the circuit until time was done (9 total circuits). The exercises were:
1. SSHs
2. Squats
3. Monkey Humpers
4. Mountain Climbers
5. Hold High Plank
6. Merkins
7. LBCs
8. Ray Charles
9. Flutter Kicks

Mary: None…ran out of time

Numberama: 10

Namerama: Easy In, Mayhem, The Colonel, Splinter, Fish N Chips, Defib, Spooky, Sakrete, Chum, Waldo

Pledge and COT

Announcements: Tectonic will host this week’s rotating Saturday workout.  Old Flame will be doing a 100 mile run in full gear.

Devo: ‘If you can’t do it, don’t Q it’.  This motto held me back for a while…I didn’t want to Q for the longest time, because I was always worried I’d struggle at some point during a workout and not be able to hold up that end of the bargain.  But over time, I’ve developed ways to work around my weaknesses in order to fulfill that motto, but I wasn’t always bettering myself.  So sometimes you have to be willing to take some heat from the Pax in your attempts to better yourself.  I struggle with merkins, but if I never put them in a workout, I’ll never improve.   So in a ‘do as many as you can in 30 seconds’ type of workout, I can push myself, but not hold other Pax back.  There are ways to structure a workout that will let that happen, and I appreciate the pax for pushing me to keep my form on the plank or to not hold up my end of the deal while Qing.

Moleskin: To honor the start of September, the ninth month of the year, I decided to build a workout around the number 9.  I then realized you could fit a 9X9 circuit workout (30 seconds per exercise) into a 45 minute time slot exactly when you add in 30 seconds of rest after each circuit.  So I gave it a shot, and the pax didn’t hate me nearly as much as I expected, yet I still think we got some good work in.

Killer Tunes, Bro

  • When: 20200825
  • QIC: Pretzel
  • The PAX: Borland, Sakrete, Repo, Sugar Mountain, High Stick, Waldo, AC/DC, Peg, Floppy, EZ-In, Splinter, Mayhem, Pretzel


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The men of Bedrock were treated on Tuesday to a sampling of the greatest music to grace God’s Earth: MY music. Nine songs of pure glory, each one crafted with care by Masters of Rock. When the speaker crapped out we improvised by playing the tunes through the car stereo. Just like high school, minus the mullet and substituting the sporty little coupe for a Hyundai sedan.

Macklemore was not featured in my playlist due to his being a huge, untalented douche.

Conditions: Cloudy, mid 70s.

The Thang

Do the exercise listed next to the song while it’s playing, AMRAP style. When you need a break, take a lap around the gravel parking lot.

  • Welcome To The Jungle: Overhead Press
  • Kickstart My Heart: Dammits
  • Machinehead: Monkey Humpers (no block)
  • Hey Man Nice Shot: Curls for the Girls
  • Starseed: Freddie Mercurys (no block)
  • Midlife Crisis: Squats with Blocks
  • She Sells Sanctuary: Merkins (on block or off – PAX choice)
  • Enter Sandman: American Hammers (no block)
  • Sabotage: Lunges with Blocks

That was stupid – Seismic 25 Aug 20

  • When: 20200825
  • QIC: Mary
  • The PAX: Splinter, Space Cowboy, Smokey, Milton, Fanny Pack, Cannoli, Horshack,


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The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: 76 and wet

FNGs: none

COP: 25 SSH IC, 25 OC IC, 25 TTT IC

The Thang:

Indian run to gazebo corner

25 merkins OYO

Bear crawl half way down short side – crab walk remainder

25 squats OQ

Indian run to corner

25 merkins OYO

Sprint short side

25 squats OQ

 

Indian run to gazebo corner

25 merkins OYO

Lunge on the short side

25 squats OQ

Indian run to corner

25 merkins OYO

Sprint short side

25 squats OQ

Indian run to gazebo corner

 

Mosey to field

Staying alive with burpees – 4 cones

Mosey to Start

Mary:

50 Alt speed Flutter kicks OQ

25 WWI Situps OQ
20 Burt Reynolds each side OQ

100 Janes Fondas OQ

Numberama:

Namerama: Splinter, Space Cowboy, Smokey, Milton, Fanny Pack, Cannoli, Horshack

Pledge and COT

Announcements: none

Devo: Mark Batterson’s “Play the Man” Bible App

Be a Man in Your Relationship with God

There is a clear difference between men and children. Children avoid pain. Men understand pain is often necessary for growth. Children look to blame others. Men take responsibility for their actions. Children look out for themselves. Men look out for their families and friends. Choose to be a man today.

Practical Steps

  1. Today, do one act that shows you choose to put others before yourself – whether that means giving your wife a back rub after you’ve had a long day, going out of your way to help a friend, or even just lending an ear to someone when it may feel inconvenient to do so.

Moleskin:  “That was stupid” Milton’s comment on trying to bear crawl the entire short side of the AO, only to stop halfway then crabwalk as a substitute. It’s much farther than it looks…

Friday Morning Creamer

  • When: 20200821
  • QIC: Schrute
  • The PAX: Hollywood, Old Flame, City Slicker, Milton, Ice Box, Splinter, Space Cowboy, Masterload, Snap-on, Milton, Peg, Placebo, Dri-Prime, YHC


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  • Weather: Humid and light drizzle, 75 degrees

Warm Up: waiting for 5am start

Thang: one main group ran the Milton Route. Others ran the Bridge Route or Sigma Drive 5k

it was off and on drizzle for the Pax as conversation stayed in the core Milton Route group. Schrute ran out of gas a mile and a half from finish as his ambition was bigger than his conditioning after running a SCS with City and Ice box for 4 miles at 4AM

numberama: 13

COT: light conversation  and fellowship as everyone melted back into the early morning to take on the day. Back blast is a connection to the weekly reliability of the Creamer. The days of gathering at the indoor or outdoor tables are a distant memory but the Friday and Sunday mornings in the parking lot still brovide (play on words provide) fellowship and  opportunity to reflect on the week that ended.

The standard was held

Cardiac Double-Down?

  • When: 20200820
  • QIC: Waldo
  • The PAX: Splinter, Defib, Easy In, AC/DC, High Stick, Mad Dog


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The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: Warm, wet, and muggy…but not quite as bad as it has been in prior weeks

FNGs: None

COP: SSH x20 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC forward x12 IC and backward x12 IC

The Thang:
Cardiac monthly fitness test…5 merkins, 10 squats, 15 wide merkins, 20 LBCs, 10 burpees, run around the section of parking lot that we were at….repeat for 40 minutes

Mary: N/A on Cardiac Day

Numberama: 7

Namerama: Splinter, Defib, Easy In, AC/DC, High Stick, Mad Dog, Waldo

Pledge and COT

Announcements: Saturday workout this week is at Fault Line.  A few different running events going on.

Devo: Be careful with your words.  We can criticize cancel culture for being over-reaching at times, but why is there a need for angry/rude/disrespectful discourse in the first place?  It’s damaging to the person/people you’re directing your words toward, and doesn’t do anything productive for you, except leaving you bitter/angry.

Moleskin: So Sakrete was unable to make this workout…but put the word out that he would show up at 4am to do the Cardiac on his own, and invited people to join him.  So High Stick, Splinter, Mad Dog, and Defib all joined him, and then followed it up at 5am with another round of the Cardiac.  Impressive work by everyone, and especially to the guys that put themselves through the grind of the Cardiac twice in one morning.

Space Cowboy Went Looking For Pearls…… And Found a Rock Instead!

  • When: 20200818
  • QIC: Hot Spot
  • The PAX: Fanny Pack, Milton, Splinter, Pretzel, Muscadine, Middle School, Flo, Major Dad, Smokey, Grits, Space Cowboy, Hot Spot


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Conditions: 70 degrees and humid

Count: 12 Pax

The Thang:

Warm at COP – 20 SSH IC, 10 Burpees on Q

String of Pearls:

.2 mile run and Pearl 1 – 10 squats on q, 10 merkins on q, 10 LBC on q, 20 Flutter Kicks IC, 10 Lunges each leg on Q

Rinse and repeat – 4 x total

.2 mile run and Pearl 2 – 10 Monkey Humpers IC – courtesy of Pretzel, 10 Diamond Merkins courtesy of Flo, 10 American Hammer IC courtesy of Fanny Pack, 100’s courtesy of Muscadine, 10 Jane Fonda IC courtesy of Milton

Rinse and repeat – 3 total

Return to COP

COT: Count, Namorama, Pledge of Allegiance, Announcements, BOM, Rock ceremony: Middle School presented to Space Cowboy

Devo: Hot Spot

 

David Dorn – The August Running of The Hero

  • When: 20200813
  • QIC: Milton
  • The PAX: Fanny Pack, Hospice, Smokey, Splinter, Peg, AC/DC, Space Cowboy, Hot Spot, Goose, High Stick, Middle School, Pretzel, Grits


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The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: 77 and humid

FNGs: None

COP:

SSH: 1 – IC

TTT: 10 -IC

Don Quixote: 10 – IC

Imperial Walker – 10 – IC

Terrible Ts – 10 – IC

Every month the men of Seismic gather to run the Hero, the AO’s monthly endurance test, in honor of a hero to one of the PAX. This month, we choose to honor David Dorn. David was a retired police captain fatally shot during looting in St. Louis. He was killed while responding to an alarm at a pawnshop. He gave his life trying to help others when he had no obligation to do so. 

The Hero Workout (Version 4):

  – 20 Overhead Press

  – 20 Curls for My Wife

  – 20 Squats w/ The Block

  – 20 Merkins 

  – 20 WWI Sit-ups 

– .30 Mile Run

AMRAP

Numberama: 14

Namerama: Fanny Pack, Hospice, Smokey, Splinter, Peg, AC/DC, Space Cowboy, Hot Spot, Goose, High Stick, Middle School, Pretzel, Grits, Milton

Announcements: Repo’s fundraiser birthday run. 8/29 – Info posted to the Facebook page.      

COT

Devo:  

Moleskin: