Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

The Game of Life

  • When: 20210107
  • QIC: Floppy
  • The PAX: Sugar Mountain, Old Flame, Peg, Milton, Space Cowboy, Splinter, Microwave


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Conditions: 34 and clear

FNGs: none:

Warm Up:

  • Mosey to various spots stopping to do exercises
    • Thru the tunnel
    • Bridges
    • Calf raises
    • Little baby arm circles

The Thang:

  • Go to block pile for coupons
    • Everyone hold low plank and one person at a time retrieves blocks and returns to block plank
  • Go to street with blocks and hold al gore while explaining game
  • Final square is by the stop sign
  • Take blocks to other stop sign and drop them off with the block die
  • Mosey around the block to the starting square
  • Teams each get a die. Roll exercise die, add up the numbers on the street square, and do the exercise that many times.
  • When finished roll the other die and move forward that any spaces
  • Roll the exercise die. Repeat until you get to the blocks we dropped off.
  • When your team gets to blocks switch to die with block exercises
  • First team to finish do running ladders from stop sign to the other team until that team finishes
  • Stow blocks

Mary: we barely had time for a 1 exercise.

Moleskin: YHC tried this weinke about a year ago. There was some tweaks to improve. There’s still work to be done. This weinke will work!

Devo: Yesterday, a large group/mob of Donald Trump stormed and raided the U.S. Capitol. There’s a lot to unpack in our nation. We all have different religious, political, etc. views. Bi-partisanship has done a lot to dictate the thoughts and actions of American citizens. Without calling any one side out I shared 2 Instagam posts from the andcampaign who looks at politics from a Biblical perspective, and left it at that.

Avengers Assemble for 14 millions options, but we did this one

  • When: 20200901
  • QIC: Floppy
  • The PAX: Hospice (Respect), Mary, Baby Fat (FNG), Pretzel, Major Dad (Respect), Space Cowboy, Sugar Mountain, High Stick, Muscadine, Fanny Pack, Stalker (Respect), Milton, Smoky, AC/DC, Peg (Respect), Grits (Respect), Flo


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Conditions: Muggy like Thano’s armpit

FNG: 1, welcome Baby Fat

Warm-up: 

  • TTT x 13 IC
  • Imperial Walkers x 12 IC
  • Mosey then caterpillar run to the garage

The Thang:

  • In the garage start the bottom level.
  • There are Avenger stations throughout the garage. You can choose to stop and engage an Avenger, but you have to do the first exercise, OR you can pass it and go find another Avenger. Each Avenger has 3 exercises, you can only do 1 exercise at a time before moving on.The next time you come to the same Avenger you can do the 2nd exercise and so on.
  • Avenger activities included: 
    • Captain America
      • Native American sit-up x 10 single count
      • American hammer x 10 IC
      • Captain Thor x 10 single count
    • Iron Man
      • Single leg calf raises on the stairs x 20 per leg
      • War Hammer x 10
      • Iron Cross x 12
    • Thor
      • Heels to heaven x 20
      • Sandstorm(breaker) x 60 
      • American Hammer x 20
    • The Hulk
      • Diamond Merkins x 10
      • Wide Arm Merkins x 10
      • Regular Merkins x 20
    • Supporting Characters
      • Chase the Rabbit (Rocket Raccoon) – First two Pax you see tell them to race you to the first level. First one there does the next exercise, the other two do 10 burpees then the next exercise
      • Inch Worm (Ant Man) x 5 parking spaces
      • Duck Walk (Howard the Duck) x 7 parking spaces
    • Black Panther
      • Wall jumps x 25
      • Imperial walkers x 20
      • Peoples chair x 42 seconds
    • Ultimate Spider-Man
      • Peter Parkers x 10 on each side
      • Dragon Walk x 6 parking spaces
      • WindS.H.I.E.L.D. Wipers 
  • Do as many as you can/want to until time
  • Mosey back to the AO stopping along the way for calf raises
  • Back at the AO more heels to heaven for Mary

 

Devo: 

Psalm 139 – no matter what God is there. Bad day? He’s there. Great day? He’s there. You’re pissed off and want to tell Him? He’s there to listen. Concerned about (fill in the blank)? He’s there. 

 

Moleskin:

With Covid-19 upon us we did our best with social distancing, no sharing coupons, and nodoing partner work. This was a variation from another wienke I had for St. Patrick’s Day, that allows everyone to go at their own pace and choose their own destiny.. It started as a Chadwick Boseman themed work out, but that was tricky, so we broadened it to the Avengers. Glad to see good numbers at my favorite BC AO. Welcome, FNG Baby Fat. 

 

Floppy’s weinke….it’s magically delicious

  • When: 20200317
  • QIC: Floppy
  • The PAX: Peg (Respect), Cannoli, Dockers, Splinter, Space Cowboy, Schrute, Fanny Pack, Muscadine, Milton, Smokey, High Stick, Goose (Respect), Hospice (Respect),


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Warm-up: 

Mosey to the garage stopping at various spots to complete warm-up exercises (SSH, TTT, and Imperial Walkers)

 

The Thang:

  • In the garage start the bottom level.
  • There are leprechauns throughout the garage. Chase them all down. You can choose to stop and catch one, but you have to do the first exercise on the back of the paper, OR you can pass it and go find another leprechaun. Each leprechaun has 3 exercises, you can only do 1 exercise at a time before moving on.The next time you come to a Leprechaun you can do the 2nd exercise and so on.
  • Leprechaun activities included: 
    • Leprechaun 1
      • 25 merkins
      • 10 burpees
      • Take the stairs to the top level
    • Leprechaun 2
      • 20 calf raises on the stairs
      • 30 LBCs single count
      • 25 monkey humpers in cadence
    • Leprechaun 3
      • Bear crawl to the next ramp
      • 15 American Hammer in cadence 
      • 10 flutter kicks in cadence
    • Leprechaun 4
      • Run back down to the last leprechaun
      • 50 Side straddle hops (single count)
      • Run past the next two leprechauns
    • Leprechaun 5
      • Go back down to Short Central (via the ramps) and do 30 toe touches on the sidewalk (single count). You can take the stairs back to any level.
      • 25 squats
      • Broad jump to the next leprechaun
    • Leprechaun 6
      • run back to the first leprechaun using the ramps
      • 15 Carolina dry docks
      • Crab walk the next 2 ramps (run in between)
    • Leprechaun 7
      • 15 mountain climbers (in cadence)
      • 50 overhead claps (single count)
      • Go back 
    • Leprechaun 8
      • Take the stairs on the way down then come back here by coming up the other set of stairs
      • Jail break to the bottom using the ramps
      • Take the stairs to Short Central and do 20 derkins. Take the ramp to any level and continue chasing leprechauns.
  • Collect all leprechauns and hold plank until all are retrieved. 
  • 1 Burpee for each missing paper
  • Mosey back to the AO stopping along the way for squats and calf raises
  • Back at the AO hold plank until the 6 gets in

 

Devo: 

Many churches are moving to online because of the virus. Remember, church isn’t a one time a week event, it’s a gathering of believers for worship. However, you do it, just do it.

Also, if everyone in your house is stuck inside, take a chance to spend some time with them. How often do you get to have lunch  together? This is your chance to take time and make memories.

 

Moleskin:

With Covid-19 upon us we did our best with social distancing, no sharing coupons, and not doing partner work. Well those were all of the things YHC planned on doing. If we can’t come up with other workout ideas, then the virus wins. Luckily, it’s St. Patty’s Day and YHC loves a themed weinke. Today was a chance for the Pax to choose their own destiny when hunting down the leprechauns. Sometimes, they’d get away, and other times they’d fight back. A hefty amount of cardio, and how ‘bout them monkey humpers?

 

We were all tired, but we ran anyway

  • When: 20200311
  • QIC: Floppy
  • The PAX: Picassso, Defib, Grits (Respect), Schute, Stalker (Respect), Flo, Splinter, Space Cowboy, Old Flame (Respect), Al Bundy, Icebox, City Slicker, The Colonel, Borland


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Weather: 60 and pollen

Warm-Up: rolling out of bed

The Thang: Pax had the option for the 5-Points, the stadium loop, and any other loop that worked for you.

Moleskin: We were all pretty sleepy when we got out of our cars, but we all have March Madness and wanted the miles.

Showgirls for Floppy’s Birthday

  • When: 20200225
  • QIC: Floppy
  • The PAX: Greenbags, Peg (Respsect), Smokey, Milton, Fanny Pack, Flo, High Stick


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Weather: Raining and high 50s

FNGs: Too scared

Warm-up:

  • Mosey to some shelter so we don’t melt
  • Random numbers of TTT, Imperial Walkers, and SSH
  • Mosey down the road until there was a big puddle to run through
  • Random numbers of Don Quixote
  • Mosey around the block (AKA the gameboard)

The Thang:

  • Split into two teams and head to the block pile
  • One team get 2 bricks each. The other team get 1 block each.
  • Mosey to the start of the “game board” and drop off coupons
  • A bag of large dice magically appeared! Oh man, each team gets their own pair!
  • Take advantage of the spray painted numbers and lines on the road from the Summerville Christmas Parade
  • Each team rolls their dice and advanced the number of spaces as the number on die. Roll the other die that has various exercises written on it that include:
    • Die 1 – Abs
      • burpees
      • LBCs
      • Peter Parkers
      • Flutter Kicks
      • American Hammer
      • Pax Choice
    • Die 2 – Legs
      • Monkey Humpers
      • Calf Raises
      • Jump Squats
      • Squats
      • Lunges
      • Pax Choice
  • The number of reps was determined by adding the numbers on the space that you landed on and doubling it. For example, if you landed on a space that had 204 written on it then it’s 2+0+4 = 6 then multiply by 2, so 12 reps.
  • When one team reached the end of the street we switched dice to vary the exercises.
  • The first team to make it back to start got to choose whether to take the new brick dice or the block dice. We chose bricks, leaving the blocks for the other team.
    • Repeat using the bricks or blocks for the next round of exercises (they were all arm and upper body exercises)
  • Due to time we made it about half way down the street and had to stow the coupons.
  • Mosey back to the flag
  • With a few minutes left it pays to be a winner with a Floppy Favorite, Showgirls! The winning team held people’s chair while the losers did 39 tricep dips off their legs. Did YHC mention it was his 39th birthday? It is (or was depending on when you’re reading this)

Moleskin:

  • The rain added a layer of suck. YHC being rusty from not Qing in so long added a layer of confusion suck. The competition and unknown variety of exercises added a layer of fun suck. Examples included a set of 32 jump squats followed by 30 monkey humpers followed by 24 jump squats. Oh Lawd! Also, the 18 burpees sucked too. There’s some tweaking to do but overall it’s was a pleasantly sucky experience.

Devo:

No matter your political views, the next 4 years will be interesting, but either way God knows and has a purpose. Trust Him.

The Secret Concert Before the Tour

  • When: 20200213
  • QIC: Floppy
  • The PAX: Flo, Ramen, Bob the Builder (Respect), Smokey, Fanny Pack, Sprinter, Space Cowboy, Muscadine, Microwave


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Weather: 70 degree February day with the occasional breeze

FNG: not today

Warm-Up: It’s 5:00, let’s go…started with a jog with various stops for SSH, TTT, baby arm circles, and overhead claps (in front of the window at the Y) that ended at the Concrete Beast.

The Thang: A garage workout in the spirit of the Shocker.

  • Top level: 25 merkins and LBCs
  • Go down a level: 24 Peter Parkers and American Hammers
  • Take stairs to the bottom: 23 Squats and hold plank for 23 seconds
  • Run to the entrance: 22 monkey humpers and pax’ choice of 22 Carolina Dry Docks or 44 Brick Curls
  • Run up to the top and do all exercises again dropping the count by 1 at each level
  • Head back to the AO stopping at various points for Flutter Kicks, Monkey humpers and some calf raises that burned

Mary: Nothing, the 6 walked up right at the time to finish

Devo: YHC was the Summerville Q of the Year in 2017. March 22, 2018 was his last boot camp Q. The creativity juices were gone. They’re finally coming back. It’s ok to not be ok, as long as you don’t stay there.

Moleskin:

As mentioned above, YHC used to Q a good bit, but then went MIA from the boot camp Q sheet for almost two years due to creativity blocks, person goals, and injuries. I decided 2020 is the year to get back at it. The magic date was going to be my birthday on February 25th, but Milton posted late last night he needed a Q. I have a few ideas rolling around in my head for a few weeks. I pulled one out and told him I’d take it. I didn’t tell anyone or post a pre-blast.  As I walked up I heard pax asking who the Q was supposed to be. I ran up, said Floppy has the Q, and off we went. The way I saw it this was the secret concert to get ready for the big tour. It’s reserved for a select few…the tip of the spear. Were there some mistakes in calls? Yep. Did the pax bring the mumble chatter? Yep. Did pax say they hated and enjoyed the workout? Yep. Are the creative juices back? Come out to Seismic on February 25th to find out. Thanks to all of the men that showed up today. If nothing else I’m glad to hear that Bob the Builder still can’t count and still turns around when little baby circles backwards is called.

 

 

Don’t worry about slowing down, we’re just running over here

  • When: 20190722
  • QIC: Floppy
  • The PAX: Pretzel, City Slicker, Milton, High Stick, Grasshopper, Grits (Respect), Bellator (Respect), Osteen, Show Me, Flo, Snap On


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Conditions: High 70, clear, HUMID

Humidity: Satan’s thick fart

Warm-Up: Step out of car

The Thang: Modified Alston loops (big and small)

Moleskin: YHC used to run North Maple on Sunday mornings before Nexton Parkway was fully build. I’ll be darned if people aren’t using that road at 0500 on a Monday. Safety is no accident. It was nice to have a big group for my first time back Qing at Tremor in about 3 months. I don’t remember it being that humid last time. Great job putting in some work men. Bellator for the double down (BEAST).

Quote of the Date: “I’m doing Fartleks.” –Pretzel

We do it for the moleskin.

  • When: 20190313
  • QIC: Floppy
  • The PAX: Stalker, Shrute, Milton, Myrtle, Recount, Al Bundy, City Slicker


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Conditions: Mid 40s and clear, except for the pollen

Warm-up: that fart in the car on the way over

The Thang: The Black Friday Route. Leave AO and head up Jingle’s Hill, turn left on Central and run to the end, turn right then left on Main street, turn into Azalea Square and run from McAlister’s to Kohl’s then back out to Main Street, turn at Wells Fargo and head back to the AO (5 miles).

Devo: Ask your spouse or loved one what’s a dream they have that you can fulfill once a week, once a year, and once in their life time. Make it your challenge to fulfill each dream.

Moleskin: dark and velvety.

May the Pollen Be with You.

  • When: 20190304
  • QIC: Floppy
  • The PAX: Milton, City Slicker, Sugar Mountain, High Stick


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Conditions: low 60s, clear except for a pollen haze

Warm-up: saying good morning as we get out of our cars

The Thang: a 1.5 mile warm up around the Alston loop to the bottom of Jingle’s Hill then 4 hill repeats up and down Jingle’s Hill to Gooses’s hill, then a slow run around the AO and back for 3 more hill repeats.

Moleskin: last night’s rain did a good job of washing all of the pollen away, but it was in full force during the run. As we turned on our headlamps you could see it floating in the air and just coating you. If I didn’t know it was pollen I would have thought I was misting or we were running in hyper drive. The layer of green on my shorts at the end proved it was just nature’s reproductive juice.

Happy Birthday, Dawg!

  • When: 20190225
  • QIC: Floppy
  • The PAX: Shrute, Milton, Smokey, City Slicker, Grasshopper, Good Times, Pretzel, Peg (Respect), Grits (Respect), TKO, High Stick


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Conditions: 48 degrees and clear by the light houses’s watch

Warm-up: Turn on the heater in the car

The Thang: The Triple Diamond route



Moleskin: Today, is YHC’s 38th birthday. There’s no time to run 38 miles today so the challenge was put out to have the men of Tremor work together to get 38 or more combined miles. They were up for the challenge with 9 men getting in 5 miles and 3 men getting 4-4.5 miles. Goals met and surpassed. It was a pleasure to speak with Snowden via long distance cellular telephonic device before he started his run in Blythewood. Another memorable moment were the 2 pit bulls that protected most of the runners on the Alston loop portion of the run. They did a lot of mouth breathing, and weren’t great at pacing themselves, but the expert was once the beginner, ammiright?

Miles completed by DT: 0.0