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Free Outdoor Morning Workouts To Build Community Leaders

Fathers Day ’18

  • When: 20180616
  • QIC: Cannoli, Muscadine, and High Stix
  • The PAX: Cannoli (Zepploe 2.0), City Slicker, Major Dad ((respect) Bean Ball 2.0), Bellator (2 FNGs), Floppy (Fireman 2.0), Pretzel, Bobblehead FNG, Jingles (Bells 2.0), Ma Bell (Cat Boy 2.0), Thumper (respect), Quaker (respect), Suds (mugs and Bass Pro 2.0s), Greenbags FNG(Hoops), Co-Sign (puppy 2.0 & sardine 2.0), Grut and (flips 2.0), Adjustment (respect and Roundkick 2.0), Chum (twinkle toes and dirt 2.0s), Zamboni (link 2.0), Splinter and (speedy and doodles 2.0), Sakrete, Rabbit ears 2FNG(perfect and Green Ninja), SPace Cowboy FNG(boss baby), Shortcake (Big Brother 2.0), Pavilion FNG, Too Much and (super lego), Redo (gamer, joker 2.0), B Wax, Wee-Woo (FNG), PTI and (FNG), Cold Cut (slugger and sparkle 2.0s), Milton (FNG Crash). M&M and Tee-Ball 2.0, Cheetah, Muscadine with Quarterback and Ted Fred, High Stick, Snyder with 3 -2.0s


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Disclaimer

We began the warm-up as one group and then High stick took the 13+ and PAX without dads to Jingles hill to do some work.

COP
SSH x 20 IC (Muscadine)
LBACs x 10 IC (Cannoli–fwd and back)Big Baby arm circles x 10 (fwd and back)
Merkins with the 2.0s (2.0s on dad’s back): 5 with first 2.0, 5 with second 2.0, four each for every 2.0 after that

Mosey to the field. Tell dads to get in a line of high planks and instruct the kids to line up. Clap game with the 2.0s for about 2 min. while dads set up.

Tunnel of Love / Jump for Joy
Dads line up in a high plank, similar position to over/unders. 2.0s line up at one end and crawl through the tunnel to the other side. Dads drop to low plank, and 2.0s jump/crawl over dads backs to starting point.

DuckDuckGoose
2.0s form an inner circle and sit on the ground. Dads form an outer circle and plank. 2.0s use the inner circle to play Duck Duck Goose. Once your 2.0 is goosed, dad pops up and run around the outer circle back to your starting place. 15 minutes and then move to races

Dads vs. 2.0s

Race 1:

4 cinder blocks at each corner of the armory field. Dads race their 2.0s. Dads do 5 burpees at each marker, 2.0s do 5 pushups. Dads must beat all of their 2.0s to win.

Race 2: A Frog….jumps?

The 2.0s run to the middle of the field. The dads broad jump (frog jump) to the halfway point. Kids have to do 10 Starfish jumps (jump up in the air 10 times while yelling…”I’m a star! I’m a star!”

Race 3: Piggy Back Relay Race

Line up in line with 4 dads in each line. With your 2.0s on your back (if more than one kid…hop on or they can run holding your hand), race down and back. Tag up and next dad goes.

Tug o’ War—based on how many people.

Mary-

20 LBCs IC

15 Boat Canoes

15 heel grabs IC

20 WWI sit ups on Q

 

Head, Shoulders, Knees and Toes, knees and toes

  • When: 20180515
  • QIC: Cannoli
  • The PAX: High Stick, Too Much, Bull Wevil, Goose (respect), Floppy, Peg, Milton, Pretzel, Sugar Moutain, Flo, Shrute, fanny pack, probie, smokey, High Times, Bertuzzi, Singlet,


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With the HTL approaching good Ole KY needed to slide out of his Q, so YHC thought he would help him out and jump in to that spot. The men of Seismic are always a pleasure to lead so this was a good one to grab. For Mary YHC had an idea for a workout and not sure if it had been done. So I proceeded and decided to call it the “CORKSCREW” 1) because I am a wine distributor and 2) because your mid section is twisted side to side as would a corkscrew when opening a robust bottle of something I sell…….(details on how to execute are below. Devo posted below and I encourage all pax to read. I shared a testimony this morning but its really important that we all pay attention to the grace and blessings God provides for us everyday. We can not maintain our relationship with him if we walk with our heads down and eyes focused on the pavement. Let us walk slower and be more focused on the whole environment he provides and the blessings set with in them.

COT:

20 SSH

20 TTT

10 LBAC Front and back

10 Merkins

 

Grab a block and head to horse shoe pit

THE THANG:

10 step ups with block (each leg)

30 curls for girls with block IC

20 calf raises with block IC

15 decline Merkins OYO

25 incline merkins OYO

30 LBCs OYO

 

Run lap around AO

 

Start on one side of walls

Side Lunge with block to other side

20 merkins OYO

Side lunge back

Reverse lunge to other side with block

Jail break back

30 lbcs IC

 

Head to Tennis courts with blocks

 

Line up for Staying Alives

 

25 burpees on Q

 

Staying Alives

 

25 Overhead press with block on Q

 

Run around AO

 

20 derkins on tennis net

 

Stow block

 

Mary:

15WWI sit-ups on Q

10 Corkscrews IC (pax gets on their 6 and begins like they are doing Dammits. In cadence they will bring one arm and opposing sides leg to meet in middle (1) then back on back (2) now opposite arm to opposing sides leg in middle (3) back to flat (4), rinse and repeat.

 

DEVO:

 

Matthew 6:25-33 ESV

 

“”Therefore I tell you, do not be anxious about your life, what you will eat or what you will drink, nor about your body, what you will put on. Is not life more than food, and the body more than clothing? Look at the birds of the air: they neither sow nor reap nor gather into barns, and yet your heavenly Father feeds them. Are you not of more value than they? And which of you by being anxious can add a single hour to his span of life? And why are you anxious about clothing? Consider the lilies of the field, how they grow: they neither toil nor spin, yet I tell you, even Solomon in all his glory was not arrayed like one of these. But if God so clothes the grass of the field, which today is alive and tomorrow is thrown into the oven, will he not much more clothe you, O you of little faith? Therefore do not be anxious, saying, ‘What shall we eat?’ or ‘What shall we drink?’ or ‘What shall we wear?’ For the Gentiles seek after all these things, and your heavenly Father knows that you need them all. But seek first the kingdom of God and his righteousness, and all these things will be added to you.”

Matthew 6:25-33 ESV

The Oak ’18

  • When: 20180421
  • QIC: Cannoli, Stalker
  • The PAX: Redo, Suds, Adjustment, Snowden, Chowdah, City slicker, Cheetah, Old Flame, Peaches, Hospice, Stringbean, Goose, Grits, Sakrete, Cold Cut, Bob the Builder (after 5k), Tinker (admin)


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The mission of The Oak this year was to bring the PAX together for fellowship and strength in Relationship. we have seen the past Oak Events benefit families and communities in need. This event was about understanding that our relationships with each-other keep us coming out to crazy things like this and pushing hard to help the man to our side who may need it. We are in a unfortunate time where we have a couple of brothers who are in need and we dont quite know how to be available to them yet. As we learned with our brother Picasso, situations do not take long and certainly do not give the respect of a warning. This event, my intention was to create that awareness and be able to do some for many that need us at a moments notice and get the 6 as Summerville has become known to do.

1 Hour welcome party prior to heading out on the trail. Tinker kept the weinke organized while Stalker and YHC took turns granting the PAX wishes.

COP 4ct IC

25 – overheadclaps IC

25 – squats IC

25 – merkins OQ

25 – LBAC forward IC

25 – Mountain climbers IC

25 – LBAC – backwards IC

25 – flutter kicks IC

25 – Burpees (on Q)

The Thang:  Part 1

11’s with Merkins and Squats (in between each we lunge walked to other end of soccer field for next rep. Rinse and repeat)

PART 2:

25 – Overhead Press (hold rucks or coupon up for 1 minute last rep)

Fire man carried designated partner opposite end of field

25 – flutter kicks

fireman carried designated partner to opposite end of field

25 – squats with ruck overhead (hold ruck overhead for 1 minute after last rep)

Wheelbarrow partner to other side

25 –  merkins with battle buddy

wheelbarrow to center of field

25 –  merkins

10 minute break for water and chow before heading out on the trail. We had pax team up for log carries, a 60lb sandbag, and a lovely spring present that was brought for a PAX by Stalker. Pax formed two columns and made their way down the trail for the hike. Along the way down the 7 mile hike there were 4 pain stations and 2 fundraising opportunities. Thanks to Tinker for recording everything.

Stop 1:

25 Burpees on Q

25 – Squats on q

First audible at Mile 2:

10 Pull-ups for $0/ 5 Pull-ups for $5/ 0 Pull-ups for $10. (Stalker kicked in additional $1 dollar for every rep done by someone. He paid out another $45 total thanks to the light weighted Cheetah and City Slicker.

At this point the Pax had to be constantly reminded to keep close and the back half of the group was having an issue with that. So YHC stopped them on the trail and had them do 25 Burpees on Q as a penalty. YHC reminded them that there were not many plans for Burpees on the weinke but if they couldnt stay together then there will be plenty added.

Stop 2:

25 WWI Q

25 – flutter kicks IC

Second Audible at Mile 4:

100 Merkins for $0/ 50 Merkins for $5/ 0 Merkins for $10

Stop 3:

25 LBCs with ruck in the air IC

30 Little Baby Arm Circles IC

At this point at the end of the trail YHC decided it was time to make it suck a little more and decided to kill off 2 of the pax to be three man carried back to endex. From this point on available hands were very limited but the pace sure did pick up.

March back to Oak Road.

Mary:

15 Dammits

25 flutter kicks IC

25 WWI sit-ups

10 Burt Reynolds IC (Left)

10 Burt Reynolds IC (Right)

 

 

Well done to every man who participated . Participation was lower then I was hoping to get but the quality of the men attending was immeasurable.  For those that were not able to attend please know that the generosity doesn’t have to be limited to attendance and there is still an opportunity to donate on the link provided in my post. T claps to all who participated and congrats to those who won some awesome raffle prizes.

Easter Convergence 2018

  • When: 20180331
  • QIC: Cannoli, Hotspot
  • The PAX: Luigi, City Slicker, Jingles, Chum, Bedpan, Stalker, Harbaugh, One Bar, Suds, Scab, Dry prime, Peaches, Bellator, Dorothy Mantooth, Mac, redo, Space Cowboy, Magoo, Borland, Hospice, Fish N chips, Quaker, Banjo, Grits, Daisy, Adjustment, Bobblehead, Cheetah, Pothole, wirenut, The Colonel, Sakrete, Bob the Builder, Freeloader, Picasso, Major Dad, Peg, Major Dad, Pretzel, headgear, Snowden, Ac/DC, Lotta love, Cannoli, Too Much, Hotspot


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YHC started the workout by reminding all brothers that this was a silent BC in order to reflect on the events that took place during the Stations of the Cross. YHC began by asking all pax keep in mind what the true sacrifice was. I Shared with the group that YHC learned of an employee losing his 8 year old daughter to a car wreck a few days prior and how it angered and saddened me and I could not come to terms with why this young girl lost her life in an accident. I also shared that the night before the workout I also thought about how God sent Jesus down to earth to be executed for OUR salvation and with that thought I felt a sense of peace and discernment knowing that we are not immune to tragedy and even God allowed himself to be placed in the painful position of losing a child for our sake. We had the distinct pleasure of having Picasso Join us for a modified BC

The Thang:

Station 1: Jesus Is Condemned to Death (COP)

15-Side Straddle Hops/ 15-Through the Tunnels

15-Don Quixote/ 15-Burpees

Station 2: Jesus Takes Up His Cross (Mosey to Pit for Blocks)

15-Over Head Presses/ 15-Curls

15-Squats/ 15-Kettle Bell Swings

Station 3: Jesus Falls the First Time

15-Block Press/ 15-Flutter Kicks

15-Tricept Extensions/ 15-Block Get-ups

Station 4: Jesus Meets His Sorrowful Mother

15-Merkins/ 15-Mountain Climbers

15 -calf raises/ 15-Copperhead Squats

Station 5: Simon of Cyrene Helps Jesus Carry the Cross (Partner Up)

20 -Iron crosses/pax

firemen carry partner from one end of Seismic AO to other/rotate-repeat

Station 6: Veronica Wipes the Face of Jesus

15-Over Head Presses/ 15-Curls

15-Squats/ 15-Kettle Bell Swings

Station 7: Jesus Falls a Second Time

15-Block Press/ 15-Flutter Kicks

15-Tricept Extensions/ 15-Block Get-ups

Station 8: Jesus Meets the Women of Jerusalem

15-Merkins/ 15-Mountain Climbers

Station 9: Jesus Falls the Third Time

15-Block Press/ 15-Flutter Kicks

15-Tricept Extensions/ 15-Block Get-ups

Station 10: Jesus Is Stripped of His Garments

15-Over Head Presses/ 15-Curls

15-Squats/ 15-Kettle Bell Swings

Station 11: Jesus Is Nailed to the Cross

15-Merkins/ 15-Mountain Climbers

15-Groiners/ 15-Copperhead Squats

Station 12: Jesus Dies on the Cross

15-Over Head Presses/ 15-Curls

15-Squats/ 15-Kettle Bell Swings

Station 13: Jesus Is Taken Down from the Cross

15-Merkins/ 15-Mountain Climbers

Station 14: Jesus Is Laid in the Tomb

15-Blockies/ 15-Body Builders

Station 15: The Resurrection of Jesus Christ

15-Heels to Heaven/ 15-WWI Sit-ups

15-Flutter Kicks

announcement: The Oak ( April 21) and Mudrun ( May 19)

 

Borland passed the Rock to Luigi for his efforts at The Jones and keeping it together and attended

Devotion followed by Too Much handing out Communion and wine to those who were willing to accept.

The Oak

  • When: 20171125
  • QIC: Cannoli and Stalker
  • The PAX: Chum, DHL, Prius, Bob the Builder, Luigi, Harbaugh, Humpday, Repo, What?!, Chowda, Tinker, Hospice, Sakrete, Rabbit Ears, KY, Cheetah, J5, Stalker, Sprinkles, Adjustment


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The mission of The Oak this year was to bring the PAX together for fellowship and good sweat all while benefiting a group in need. This years recipient is the shelter down on Spruill. Stalker has been selflessly working on his own time to ensure that these few individuals who live in, quite frankly substandard conditions, have some sense of blessing by trying to get their kitchen in at least working order so they can have hot meals. Even though these residents have four walls and a door to stay in let me cleat by saying it is still an absolute shit holes. In the season of giving I thought there would be no better recipient then this facility.

1 Hour welcome party prior to heading out on the trail. Sprinkles kept the weinke organized while Stalker and YHC took turns granting the PAX wishes.

COP 4ct IC

25 – overheadclaps

25 – squats

25 – merkins

25 – LBAC forward

25 – Mountain climbers

25 – LBAC – backwards

25 – flutter kicks

25 – Burpees (on Q)

The Thang:  Part 1

11’s with Merkins and Squats

PART 2:

25 – Overhead Press (hold rucks or coupon up for 1 minute last rep)

Bear Crawl 100 feet to bleachers

25 – flutter kicks

Bear Crawl back to first bleachers

25 – squats with ruck overhead (hold ruck overhead for 1 minute after last rep)

fireman carry back to first bleacher

25 – wheelbarrow merkins with battle buddy

lunge walk to next bleacher

25 – wheelbarrow merkins

10 minute break for water and chow before heading out on the trail. We had pax pair up for log carries, pax carry two 10lb cut rebar, and a Gatorade cooler full of water to rehydrate along the way which was really not used ;-). Pax formed two columns and made their way down the trail for the hike. Along the way down the 7 mile hike there were 4 pain stations and 3 fundraising opportunities. Thanks to Sprinkles for recording everything and thank you to Harbaugh who, with injury, carried a flag for us and participated in some PT. the trail went as followed:

Stop 1:

25 Burpees on Q

25 – Squats on q

First audible at Mile 2:

100 merkins for $0/ 50 Merkins for $5/ 0 Merkins for $10

Stop 2:

25 Burpees on Q

25 – flutter kicks IC

Second Audible at Mile 4:

100 Flutterkicks for $0/ 50 FLutterkicks for $5/ 0 FLutterkicks for $10

from this point for the next mile Stalker had one pax solo carry the log while the other pax ran ahead .25 miles and returned to switch out until both reach the destination.

Stop 3:

25 Burpees on Q

25 hand release merkins on Q

last audible at Summerville Elementary:

15 pull-ups without a break for $0/ 10 pull-ups for $5/ or 0 pull-ups for $10

March back to Oak Road.

Mary:

15 mountain climbers IC

25 flutter kicks IC

5 Burpees on Q

 

Well done to every man who participated . Participation was lower then I was hoping to get but the quality of the men attending was immeasurable. Through the generous donations of those who attended in addition to those who could not but paid online, we broke the $1000.00 mark which is incredible. For those that were not able to attend please know that the generosity doesn’t have to be in the form of dollars. The impact can be felt through volunteering to help Stalker, bring prepared meals down, or organizing a church feed. Though sometimes we all feel defeated or like we cant win but you never know how good you have it until you visit an establishment like this.