Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Monkeyfist Throat Punch

  • When: 20211007
  • QIC: Goose
  • The PAX: Cannoli, Good Times, Splinter, Kiwi, Fanny Pack, Radio, Microwave, Flo, Smokey


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AHHHH, good livin’ made easy, baked early, and served with a cold heart.  10 PAX, no whiners just hard men getting harder.

Conditions:  Cool, clear skies

COP: SSH x15 IC, Imperal Walker x15 IC, Drydock x15 on Q, Merkins x15 on Q

Thang: Preposition 80,60, 50, and 40 lbs. sand bags.  Form up into two columns mosey to the coupon pile. Battle Buddies issued one log plus a bonus pair of blocks , Mosey to the field.  Format; Battle buddies complete Log PT, mosey with sandbag (alternating weight each trip) around the AO pausing at the pavilion for intermittent opportunity to get better.  Log PT; shoulder -to- shoulder x20 IC, OVHD Squat x20, sit-ups x20, curls x38?  Yes, 38.  intent was 15, however  the PAX got busted twice trying to complete OYO, Log Squats x20.  Intermittent Opportunity to get better; Incline Merkins, Derkins, Dips, Bulgarian Split Squats.

Mary: X crunch, flutter kicks, leg raises

COT

BOM

Devo by YHC

Country Club Longbow

  • When: 20210826
  • QIC: Goose
  • The PAX: Fish and Chips, Snip, Sugar Mountain, Waldo, Easy In, Swamp Fox, Chum, Mayhem


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YHC took the crowd pleasing Longbow 11s to the Country Club but, with a twist.  The mumble chatter was strong, as usual for Bedrock.  Considering the moaning & groaning a sufficient thrashing was enjoyed by all.  YHC smoke checked YHC on this one. SSSHUSH!

COP: SSH, IW, T3, DonQ

THANG:  Mosey to the coupons – 80, 60, 50, 40 pound sandbags, execute Longbow 11s (Burpees x Squats) as a group, end-to-end of Wescott Park (AKA the Country Club) whilst carry the coupons.  Tactical pause midway for a mixed bag of sweet Mary x25.

COT

BOM

DEVO by YHC

 

Longbow

  • When: 20210817
  • QIC: Goose
  • The PAX: Radio, Peg, Grits, GoodTimes, Milton, Smokey, Pretzel, Old Flame


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9 PAX posted for a humid morning DRP.  Conditions were right for a rolling beatdown and YHC was happy to oblige.

COP:  Merkins, Drydocks, Squats, Imperial Walker, Hillbillys’

THANG: Form into two columns and mosey to the train tracks.  Dealio – Longbow 11s Burpees x Squats  (down the hill then back up the hill) between Hickory St and Cedar St.  Pause each leg at Laurel St intersection for WW1 situps x25.  GO!

COT

BOM

DEVO by YHC

Surprise!!

  • When: 20210923
  • QIC: Goose
  • The PAX: Grits, Radio, Splinter, Kiwi, Fanny Pack, Milton, Smokey


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8 PAX got out of rack for a DRP.  Good Livin’ is best endured in the company of like minded men.  The DRP tastes better when shared.

COP:  SSH x15 IC, Mountain Climbers x 15 IC, Thru the Tunnel x15 IC, DonQ x15 IC

THANG: Form up into two columns and mosey to the parking garage lowest level.  The PAX had the surprise of preposition sand bags – crowd pleaser!  Commence three rounds of Balls to Wall, Butt to the Wall, and Crunches on the wall.  One minute hold on the hand stands, 25 reps on the crunches.  Move out to the top of the garage with the coupons pausing every other ramp for a mixture of merkins, squats, lunges, and burpees.  Mosey down the stairwell to Hutchison Square for merkin-fest by the fountain.  Mosey back to the AO.

COT

BOM

DEVO by YHC

Courtyard Deception

  • When: 20210722
  • QIC: Goose
  • The PAX: Milton, Microwave, Fanny Pack, Kiwi, Smack Down, Flo, Radio


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The PAX of Seismic have developed a deep sense of distrust, or dare I say trust, that YHC always includes sandbags in the beat-down.  Trickery is not YHCs gig, nor do I like to disappoint the PAX.  Though, the peculiar spot YHCs truck was parked caused some head scratching.

Conditions: HUMID, 73 degrees

COP:  SSH x15 IC, Thru-the-tunnel x15 IC, Imperial Walker x15 IC, Big Arm Circles fore and aft.

Thang: Mosey to the courtyard beside the community center.  A well lit non-discript location rarely utilized to provide a sufficient beating – THE most appropriate place to stash the PAX favorite sandbags.

Simplicity is efficient, elegant, and deadly.  Pax execute 10 reps of each exercise: 30# ruck plate squats, 40# curls, 50# Turkish get-ups, 60# shoulder press, 80# dead lifts, merkins, crucible merkins, incline merkins, Derkins, step-ups with each leg. Mosey around the community center.    X3

Mary: WWI,WWII, Indian situps, cross over crunch, reach thru crunch, reverese crunch, flutter kicks, heels to heaven, double leg lifts, single leg lifts, pendulum and oblique crunch.  WHEW!

COT

BOM

Devo by YHC

Ms. Dora – my way

  • When: 20210511
  • QIC: Goose
  • The PAX: Snips, Grits, Stalker, Old Flame, Waldo, High Stick, Hospice, Swinger, Defib, Easy In, Chum, Mayhem


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13 H I M posted for YHCs version of Ms. Dora.  The expected, and normal mumble chatter that is anticipated from Bedrock A.K.A The Country Club, did not disappoint.

COP: SSH x15 IC, Don Q X15 IC, Imperial Walker x15 IC.

Thang: Snips Elvis’d the COP so after a brief pause to recognize his austere arrival into the circle he was “politely” asked by YHC to issue himself a block.  Pax organized into four sticks of three Pax (+1, and +1 block for Snips).  Once Bedrock was re-taught how to count, all moseyed to the awaiting sandbag and ruck pile.  Each stick was issued a coupon.  Pain explained — Execute a Dora: 100 burpees, 200 Merkins, 300 squats.  Whilst one Pax exercises, the other two Pax mosey with the coupon to far baseball at the Country Club entrance.  Upon return change exercise Pax.  Coupons were swapped among sticks to assure everyone had fun (Oh, and Snips stick got the pleasurer of a block and a sandbag – Buddy is half a word!) . Rinse and repeat until Ms. Dora is satiated.

Mary: She got hers so as not to be outdone by Dora. WWI, leg lifts, WWII, single leg lifts, Indian sit-ups, flutter kicks, plank-o-rama, chillcut-o-rama.

COT

BOM

Devo: By YHC

Moleskin:  Axiom to live by: It pays to be a winner, no winner is ever late, late equals pain.

 

To The Standard!

  • When: 20210413
  • QIC: Goose
  • The PAX: Pretzel, Microwave, Splinter, Space Cowboy, Fanny Pack, Milton, Smokey, Cannoli, Hospice, Peg, Flo


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12 strong posted for a to the standard BC.  No quarter was expected, none was given.

COP = Thang / Thang = COP: Form into single file move out for an Indian Run around the AO.  Upon return circle for 15 reps of each exercise consisting of; SSH, thru the tunnel IC, Don Q IC, merkins, monkey humpers IC, crucible merkins, burpees IC, incline merkins, buddy get-ups, decline merkins, carolina dry dock, jump squats, terrible T’s.  Indian Run around the AO.

Mary: WWI sit-ups, leg lifts, WWII sit-ups, single leg lifts, cross over crunch, heels to heaven, indian sit-ups, chill cut / plank / chill cut / plank

COT

BOM

Devo by YHC

Simplicity X2

  • When: 20210316
  • QIC: Goose
  • The PAX: Microwave, Milton, Schrute, Space Cowboy, Fanny Pack, Splinter, Peg


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Just seven days prior YHC had the Q at the Country Club a.k.a., Bedrock.  The Weinke seemed to be a crowd pleaser so why not reissue to the Tip of The Spear?

COP: SSHx15 IC, Monkey Humpers x15 IC, Squats X15 IC, Imperial Walker x15 IC.

Thang: Form the PAX into two columns, mosey to Doty Park.  Commence a rinse-and-repeatorama.  50 meter dash to either end of the field sandwiched between exercises at each end.  15 reps of each exercise, exercises included: Mountain Climbers IC, Carolina Dry Docks, Burpees IC, plank jacks IC, jump squats, merkins, crucible merkins, flutter kicks, Bobby Hurley, WWI SU, Cross Over Crunch, WWII SU, LBC. Form up into two columns, Indian Run back to flag.

COT

BOM

Devo by YHC

Simplicity

  • When: 20210309
  • QIC: Goose
  • The PAX: Snips, Sugar MTN, Peaches, Waldo, Sackrete, Mayhem, Easy In


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8 PAX posted for a makeup kiss from YHC.  After YHC humiliation for fart-sacking through a previous Bedrock obligation of course the PAX had to pay.  How else could I live with myself?

COP: SSHx15 IC, Monkey Humpers x15 IC, Squats X15 IC, Imperial Walker x15 IC.

Thang: Form the PAX into two columns, Indian Run  to the far parking lot at the country club.  Commence a rinse-and-repeatorame.  50 meter dash to either end of the parking lot sandwiched between exercises at each end.  15 reps of each exercise, exercises included: Mountain Climbers IC, Carolina Dry Docks, Burpees IC, plank jacks IC, jump squats, merkins, crucible merkins, flutter kicks, Bobby Hurley, WWI SU, Cross Over Crunch, WWII SU, LBC. Form up into two columns, Indian Run back to flag.

COT

BOM

Devo by YHC

Moleskin:  Sufficient beat down?  The chatter was low, that ONLY occurs at the Country Club when PAX have no breath.

 

Return and Rejoice

  • When: 20210223
  • QIC: Goose
  • The PAX: Microwave, Splinter, Pretzel, Space Cowboy, Fanny Pack, Milton, Flo


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Oh the Joy!  After a long and frustrating absence YHC returned to the gloom for a reunion of sorts.  Time to get back at it with an Old School dose of Good Livin’.

Conditions; 45 degrees, cloudy skies, light wind

COP; IW x15 on Q, Big ArmCircles x15 front and back, Thru the Tunnel x 15 IC

Thang:  Form Pax into two columns, battle buddy assignment, mosey to the coupon stash, issue each pair a Mark 1 Mod o Log.  Form it up and Cusak to the field.  Execute 20 shoulder-to-shoulder log press, log toss 200 meters, 20 log shoulder squats, log toss 200 meters, 20 log sit-ups, log toss 200 meters, 15 log get-ups, log toss 200 meters, 20 log low squats, log toss 200 meters, 30 log OVHD flutter kicks IC, log toss 200 meters.  Log Cusak back to coupon stash and stow.  Mosey to the grass.

Mary;  WWI sit-ups, chill cut, leg lifts, chill cut, X over crunch, chill cuts, single leg lifts, chill cut, WWII sit-ups, chill cut.  Mosey to the Flag

COT

BOM

Devo by YHC