Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Glendon Oakley Jr – The August Running of The Hero

  • When: 20190820
  • QIC: Milton
  • The PAX: Fanny Pack, Grits. High Stick, Space Cowboy, Smokey, Stalker, Mary, Olaf, Yellow Wood, Bee Wax, Sprinkles, Schrute


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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: Humid

FNGs: None

COP:

SSH: 15 – IC

TTT: 10 -IC

Don Quixote: 10 – IC

Imperial Walkers: 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 Glendon Oakley Jr. He put his life at risk by stopping to escort children out of an El Paso mall as an active shooter was targeting innocent people. 

The Hero Workout:

  – 20 Curls for my wife

  – 20 Overhead Presses

  – 20 Tricep Dips

  – 20 Step-Ups

  – .30 Mile Run

AMRAP

Numberama: 13

Namerama: Fanny Pack, Grits. High Stick, Space Cowboy, Smokey, Stalker, Mary, Olaf, Yellow Wood, Bee Wax, Sprinkles, Schrute

Announcements:  Labor Day convergence at Bedrock, 0700. 

Pledge

COT

Moleskin: It’s Smokey’s birthday. He declined Stalker’s offer for birthday spankings.

Until Next Time

  • When: 20190205
  • QIC: Flo
  • The PAX: Goose, Mary, String Bean, Space Cowboy, Yellow Wood, Mary, Bee Wax, Robo Call, Fanny Pack, Ellie Mae, Splinter, Olaf, Muscadine, Jingles, Suds, Redo, Stalker, City Slicker, Major Dad, Sophia, Matlock, Sugar Mountain, Schrute, High Times, Smokey, Boll Weevil, Hospice, Probie, Greenbags, Cannoli, Adjustment, Caterpillar, Grits, Grasshopper, Old Flame, Peg, Pertuzzi


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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: 48 degrees FNGs: None

COP: SSH, TTT, LBAC, Don Quiote, Terrible Ts

The Thang:

With work taking Goose out of state for a while, YHC felt it appropriate to honor Seismic’s original AO Q with three stations representing three memorable Goose Qs. Split the PAX into three groups and rotate stations.

Station 1: 100 Log Get-Ups Partner up and grab a log. Complete 10 Log Get-Ups and 10 Log Sit-Ups. Rinse and repeat until time to switch. This one is to honor one time I was paired with Goose and he was Qing. He had us do 10 rounds of 10 log Get-Ups and 10 Log Sit-Ups. We were the only pair that finished them all that day. I knew as soon as I was partnered with Goose that I was going to be doing all 100 of them.

Station 2: The Standard Pull-Ups until fail, Push-Ups (as many as possible in two minutes), Sit-Ups (as many as possible in two minutes. Shuttle Run. Honors Goose taking us through military standard training for Push-Ups, Sit-Ups, and Pull-Ups, and then running the Shuttle Run with sand bags. Too bad I didn’t think ahead to have him bring the sand bags.

Station 3: The Brick Run Half-mile run with two bricks. This was part of my second F3 bootcamp and my first Goose Q. The entire workout we had two bricks in our hand.

Mary: Goose led Seal Sit-Ups

Numberama, Namerama, Announcements, Pledge, COT

Devo: From Joshua 1. Goose has been a great leader for the region and the AO. This is one of my favorite passages for leadership in the Bible as God commands Joshua again and again to be “strong and courageous.”

Moleskin: The PAX showed up to tell Goose so long until next time. As work takes Goose away from us for several months, Jingles shared some thoughts about the man Goose is and the impact Goose has had on him. Goose has been a positive influence on many of us. I’m sure when he returns he will have a massive beat down in store for us. Until next time budy…