Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

The Perfect Workout for Runners

  • When: 20180315
  • QIC: Boucher
  • The PAX: Stringbean, Mack, Chowdah, BCG, Redo, All In, Futurama, Juliet, Wee Woo, Saget, Urkel, Ophelia, Wiper, Snowden, & Boucher


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Weather – 37 degrees and brisk

PAX – 15 men

COP: Nothing special.  Get the blood moving.

The Thang:

-Get a block.  Muster at tennis court.

BUY IN – complete 25 Burpees

Complete the following couplets of exercises with the rep scheme 21-15-9:

  1. Push ups & Flutter Kicks – Bear crawl across to transition
  2. Squats & WWII Sit ups – Bear crawl across to transition
  3. Block Swings & Leg Lifts – Cusack the block to transtion
  4. OHP w/ Block & LBCs – Cusack the block to transtion

CASH OUT – complete 26 Burpees

Mary: N/a

Numerama: Dun

Namerama: Dun

Pledge: Dun

Announcements: P200, Shamrock Shuffle, Mud Run, Walk 4 Water

BOM

Rent was due. Had to Pay the Man!

  • When: 20171005
  • QIC: Boucher
  • The PAX: Urkel, Drumstick, Futurama, Redo, Wee Woo, McFly, Stalker, Honey boo boo, Humpday, Saget, Major Dad (Respect), Airbag (FNG), Snyder, Peaches (Respect), Cheech, Ginger, Ophelia, TKO, & Boucher.


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Intro:  Hot & Humid.

 

Disclaimer:  One FNG.  Welcome Airbag.  Disclaimer given.

 

Warmup:  Side-straddle hops, Arm Circles, Merkins, Imperial Walkers, and Squats

 

Thang:  

 

Rent is due.  Time to pay the Man.  Once the man is paid we can have a little fun.

 

Mosey to block pile, grab a block, and muster at the basketball court.

 

The Scheme of Maneuver was to complete 5 rounds of the following as fast as possible:

-20 Merkins on the Block

-20 Squats with the Block

-20 Situps with the Block

-20 Overhead press with the Block

-1 lap around the tennis courts with the Block

*once complete, ditch the block and continue the same routine until all PAX have completed the prescribed sets/reps.

 

Split into 3 teams of 6 or 7 PAX for some relay race action.

-1st Relay – Suicide with 3 Merkins at each line.  PAX not running are holding plank.

-Winner gets 7 burpees.  2nd place gets 5 burpees. Last place gets 3 burpees

2nd Relay – Sprint down to other end of basketball court and do 5 burpees

-Winner gets 3 burpees. 2nd place gets 5 burpees.  Last place gets 7 burpees

 

Stow blocks.  Muster at flag.

 

Mary:  No time for Mary.

 

Pledge, Announcements, Devotion, Naming of FNG, Prayer Requests, and BOM.

 

Devo: Work.  God worked to create the heavens and the earth and all creatures inhabiting the earth including man.  Man is created in God’s image so we too are called to work.  Through the ages, man has altered the view of work and oftentimes is not God’s view of and intent for work.  We must know that God called us to our place of work whether it is in a ministry, government, education, business, etc.  These areas of work are where God has placed each of us.  In addition, there is no hierarchy or caste system when it comes to fulfilling the Great Commission.  Not everyone is a missionary.  Not everyone is a businessman.  We need to focus on the work God has called us to do and steward effectively those positions.

 

References – “Why Business Matters to God” – Jeff Van Duzer

“Every Good Endeavor” – Timothy Keller

Indian runs and buddy carries. A good Saturday warm-up.

  • When: 20170916
  • QIC: Boucher
  • The PAX: Urkel, WeeWoo, Cosine, Stringbean, Snyder, Bubble Head (Respect), Humpday, Drumstick, TKO, and Boucher


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Intro:  Hot & Humid.

Disclaimer:  No FNGs so we got after it.

Warmup:  Side-straddle hops, Arm Circles, Merkins, Imperial Walkers, and Squats

Thang:  

 Indian run to the playground.

We needed to focus on some upper-body strength so we circled up and the scheme of maneuver was issued:

-Each Pax had to run to the pull-up bar, perform 5 pull-ups and come back and tag the Pax next to them.  While the Pax was performing his pull-ups, the remaining Pax performed exercises.  Each round was a different exercise:

-Round 1 – Merkins

-Round 2 – Squats

-Round 3 – WWI Situps

-Round 4 – Jack Webbs (merkin and then shoulder press)

-Round 5 – Burpees

Upon completion of this evolution all Pax got a buddy and alternated doing a fireman carry back to the AO (0.25 mile).

 

Mary:  4 corners on the tennis courts.  Bear crawl in between corners.  Exercises were LBCs, Leg lifts, flutter kicks, and box cutters.

 

Pledge, Announcements, Devotion, Prayer Requests, and BOM.

Devo: Mark 13:7-9.  In these turbulent times of political unrest and natural disasters, it is important to remember that God has ultimate authority.  His plan is beyond our understanding and comprehension.  Our job is to prepare ourselves physically, emotionally, and spiritually for tumultuous times to come and to trust in the Lord for his reign is supreme.

A little labor post-Labor Day.

  • When: 20170905
  • QIC: Boucher
  • The PAX: TKO, Used To, Snowden, Wiper, Ophelia, McFly, Wee Woo, Snyder, Futurama, Stringbean, Humpday, Sticky Fingers, Honey Boo Boo, Wingman (Respect), Cowbell, Sagat, BCG, and Boucher


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Intro:  Hot & Humid.  Perfect for a Tuesday morning beatdown.

 

Disclaimer:  No FNGs so we got into it.

 

Warmup:  Side-straddle hops, Merkins, Imperial Walkers, and Squats

 

Thang:  

The PAX were divided into 6 groups of 3 PAX.  We collected coupons from the storage area and distributed them between 5 stations.  The 5 stations are listed below:

-Log Flip

-Ground 2 Overhead w/ Block

-Merkins

-Squats w/ Block

-Flutter kicks w/ Block

The 6th station was to take a lap around the tennis court.  Once the lap was complete all stations rotated to the next station.  The PAX pushed and 3 full rounds were completed.

 

Due to the fact that yesterday was a holiday and that a train passed by the AO while completing the Thang, the PAX completed 22 burpees.

 

Mary:  PAX choice.  They chose monkey humpers, LBCs, and WWI Situps

 

Pledge, Announcements, Devotion, Prayer Requests, and BOM.

 

Devo: The definition of Humility is a modest or low view of one’s own importance; freedom from pride or arrogance.  The Bible mentions humility (and other synonyms) 92 times.  Obviously, this is an important topic.  As men, we need to recognize that our gifts, talents, and skills are given to us by God.  We are responsible for giving Him the credit for these assets and ensuring we use them properly in order to grow the Kingdom of Christ.  We also need to be humble enough to recognize areas where we struggle and ask a brother for help and/or accountability.  That is difficult because as men we think we should be able to do everything on our own and that we don’t need help.  As we grow as Christians and recognize that we cannot do it all, we need to rely on Christ for intervention and to help us establish the strong relationships we desperately need.

21-15-9. Time to work on some Metabolic Conditioning.

  • When: 20170822
  • QIC: Boucher
  • The PAX: Futurama (w/ Vest), McFly, Wee Woo, Sagat (w/ Ruck), Use to, Stringbean, Redo, Wiper, Dutchess, Cowbell, & Boucher (w/ Vest).


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Intro:  Hot & Humid.  Perfect for a Tuesday morning beatdown.

 

Disclaimer:  No FNG’s, but a disclaimer was given anyway. The disclaimer is a good reminder that ultimately, we are all responsible for our own safety.

 

Warmup:  Arm Circles, Merkins, Imperial Walkers, Squats, Mountain Climbers

 

Thang:  

 

Mosey over and grab a block and line up on the tennis court.

 

The Scheme of Maneuver was to utilize the metabolic conditioning structure of 21-15-9.  We coupled exercises together and performed this rep scheme as fast as possible.  The PAX would perform one exercise for 21 reps, sprint to the other side of the court, and perform the second exercise for 21 reps.  Sprint back and perform the first exercise for 15 reps, etc.

 

The couplets were the following:

  1. Merkins & WWII Situps
  2. Block Press & LBCs (4-count)
  3. Block Curls & Flutter Kicks (4-count)
  4. Diamond Merkins & Squats
  5. Kettle Bell Swings (w/ Bock) & Burpees

 

*The PAX were moving extremely fast and efficient this AM so instead of sprinting during the 3rd set we bear crawled half-way and crab-walked the other half.  This had the desired effect.

 

Mary:  No time for additional Mary.

 

Pledge, Announcements, Prayer Requests, and BOM.

 

Devo: 2 Corinthians 10:13 – There are two types of leadership:  Positional Leadership & Influence.  Oftentimes we are not in positions of leadership, however, we are always in positions of influence.  In 2 Corinthians 10:13, Paul tells the church in Corinth that he will not boast beyond his limits, but will boast only with the regard to the area of influence God has assigned to us.  We need to remember that God has assigned each of us an area of influence in our families, jobs, churches, and communities.  In order to reach our full potential to maximize our influence we must lead ourselves first.  If we do not have the discipline to lead ourselves first, how can we expect others to follow us?

Had some ‘fun’ activities planned, but first we had to pay the man.

  • When: 20170810
  • QIC: Boucher
  • The PAX: Futurama, Urkel, TKO, BCG, Wiper, Opehlia, Dutchess, Hacker, Cowbell, Drumstick, Saget, and Boucher


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Intro:  A little soggy out.  Not a problem.  Still had to pay the man!

Disclaimer:  No FNG’s, but a disclaimer was given anyway. The disclaimer is a good reminder that ultimately, we are all responsible for our own safety.

Warmup:  Arm Circles, Merkins, Imperial Walkers, Squats

Thang:  

We needed to get some work done before we could have some fun. Grab a block and circle up on the court.

-25 merkins on the block -> take a lap around the tennis court (with your block)

-25 squats -> take a lap

-25 flutter kicks holding block -> take a lap

-25 carolina dry docks -> take a lap

-25 WWI situps with block -> take a lap

-25 burpee block jump-overs -> take a lap

Muster back at court and form 3 teams of 4 PAX for Relay Races

-1st Race = Bear Crawl

-2nd Race = Log Carry

-3rd Race = Double Block Carry

*Winner of each race does 5 burpees

*2nd Place does 7 burpees

*Last Place does 9 burpees

Mary:  25 American Hammers

Pledge, Announcements, Prayer Requests, BOM:

Devo: Proverbs 18:15 – As men we need to be constantly learning.  Learning more about God, learning new skills, and generally increasing knowledge.  To stop learning is to become stagnate.  Stagnate pools of water become foul and cease to be useful.  We need to work to ensure we don’t become stagnate in life.

Starfish and Logs. An effective combination.

  • When: 20170729
  • QIC: Boucher
  • The PAX: Drumstick, Wingman (Respect), Wiper, Redo, Saget, Boucher


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Intro:  Saturday workouts are great.  More time for pain!

Disclaimer:  No FNG’s, but a disclaimer was given anyway. The disclaimer is a good reminder that ultimately, we are all responsible for our own safety.

Warmup:  Arm Circles, Merkins, Imperial Walkers, Squats

Thang:  Starfish 25.  Grab a battle-buddy and circle up in the middle of the field.  4 cones have been placed in a star pattern about 25 meters from the center.  Each cone represents a different exercise:  Squats, 4-count Flutter Kicks, Burpees, and Carolina Dry Docks.  The Center cone represents Merkins.  PAX will perform 1 Merkin and mosey to a perimeter cone and perform 2 reps of that exercise.  PAX will then mosey back to the center and perform 3 Merkins.  PAX will continue the pattern of moseying to a cone, perform the exercise for the number of reps they are on and then back to the center for merkins.  Pattern = 1 Merkin, 2 exercise A, 3 Merkin, 4 exercise B, 5 Merkin…… all the way to 25 Merkins.

Mosey to log pile and grab one log per team.  Each team complete 50 Ground-2-Overhead with the logs.  One PAX works at a time.

Stow logs.

Mary:  PAX Choice

Pledge, Announcements, Prayer Requests, BOM

Devo: Isaiah 2:22.  Why do we listen to the voices that surround us: tv, facebook, friends, family.  These voices are oftentimes opinions and are not based in Biblical truth.  We need to constantly seek God’s guidance for our lives.  This mean foregoing good things in order to receive God things.  Ultimately, on the day of judgement we will be accountable for how we stewarded the gifts and resources God provided us during our brief stay on earth.

Supersets, Suicides, & 4-Corners

  • When: 20170713
  • QIC: Boucher
  • The PAX: Futurama, Urkel, TKO, Wingman (Respect), BCG, Wiper, Busy Suit, Redo, Saget, and Boucher


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Conditions: 85 and humid.

Count: 10 PAX

Warm up:

Side straddle hops x 15 IC

Imperial walkers x 15 IC

LBACs x 20 IC

Merkins x 15 on Q

Squats x 15 on Q

The Thang:

1) Superset 3×10

  • 10 Burpees
  • Mosey around to the other side of the tennis court
  • 10 diamond Merkins
  • Rinse & repeat for 3 total sets

2) Mosey to the basketball court for SUICIDES

  • Suicides from the starting wall to each of lines
  • Luckily there were nice, relaxing breaks at each of the 3 lines where 15 merkins were performed
  • For Round 2 of suicides we did 15 sqauts
  • For Round 3 of suicides we did 15 leg lifts
  • For Round 4 of suicides we did 10 Carolina Dry Docks

3) When the Six was in we grabbed a little wall.

  • Wall sit – everyone in a line
  • Hold the sit while taking turns sprinting to the end of the court for 5 Carolina dry docks, then back to the wall for the next man

4) For the final showdown, a little game of 4-corners:

  1. 15 Flutter Kicks
  2. 15 American hammers
  3. 15 LBCs
  4. 15 Boxcutters

*Bear Crawl in between corners

We still had some extra time and I didn’t want to squander an opportunity to get better so we finished up with 25 Flutter Kicks IC and 3 times around the circle of plank merkins.

Mosey back to the Flag

 

COT: Count, Namorama, announcements, Pledge of Allegiance, BOM.

Devo: Boucher – John 8:31-32 = DISCIPLINE = FREEDOM

 

Shout out to my boy Dr. Izumi Tabata

  • When: 20170701
  • QIC: Boucher
  • The PAX: Futurama, Wiper, Humpday, Hairball (Respect), TKO, Snowden, Pretzel, Bubble Head (Respect), Septic, One Bar, Saget, Sakrete, and Boucher.


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CONDITIONS: 80 DEGREES AND HUMID

COUNT: 13 PAX

WARM UP AT COP: 25 SSH IC; 10 Imperial Walkers IC; 10 Hillbilly Dancers IC; 15 Through the Tunnel IC; 15 Squats ON Q

THE THANG:

Tabata is a High Intensity Interval Training (HIIT) created by Dr. Tabata at the National Institute of Sports and Fitness in Japan.  PAX performed the following exercises for 20 seconds of Work followed by 10 seconds of Rest for 8 rounds per exercise:

-MERKINS

-SITUPS

-SQUATS

-OVERHEAD BLOCK PRESS

-CURLS

-BURPEES

*Run a lap around the Tennis Courts between each round*

 

Stow blocks and return to COT for 4 minutes of Mary.

COUNT, NAMORAMA, PLEDGE OF ALLEGIANCE, AND BOM.

DEVO: Boucher – Titus 2 : As leaders we need to embody the characteristics described in Titus 2.  We need to seek out mentors who display these traits and we need to also look for younger men to mentor in a Christ-like fashion.