Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Press Your Luck

  • When: 20200912
  • QIC: High Stick
  • The PAX: Spooky (R), Placebo (R), Greenbags, Horshack, Waldo, Pretzel, Show Me, Major Dad (R), Repo, Wreck It Ralph, Easy In, Fish N Chips, Mowgli (FNG)


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Warm-Up

LBAC (Forward/Back) 15 IC

Overhead Clap 15 IC

Front Clap 15 IC

TTT 10 IC

The Thang

Mosey to get block. Reconvene at front of circle.  Count off by 2 and split into two teams.  It didn’t really matter cause the points didn’t really matter but it was good to get the PAX thinking they did.

The board contains 12 tiles with a value on each tile with a set of exercises on the back.  Four of the tiles contains a whammy that in theory wipes out the teams total points. Let the games begin.

1st Spin: Run down and back to light post, Lawnmowers 15 OQ, Heels to Heaven 15 OQ, Runner Squat 15 each leg OQ

2nd Spin: Run to Pavilion, Incline Merkin 25 OQ, LBC 25 IC, Step Ups 15 each leg OYO

3rd Spin: Lap Around Parking lot, Overhead Press 15 IC, WW1 Situp 30 OQ, Skater Squat 15 each leg OQ

4th Spin (Whammy): Side Bear around circle

5th Spin: Run to bridge, DIPS 20 OQ, V-Ups 15 OQ, Calf Raises 20 IC

6th Spin (Whammy): 25 SSH IC.  The irony was that this was Pretzel’s spin

7th Spin: Bent over Rows 25 OQ, Tricep Extensions 20 OQ, Damn its 10 OQ

8th Spin: Run to front, Derkins 15 OQ, Freddy Mercury 15 IC, Squats 20 OQ

Mary

Panther Shoulder Taps

Glute Bridge

Heel Touches

Flutter Kicks

Pledge, Announcements, Prayer, Devo

Welcome FNG Mowgli (Fish N Chips nephew).  The irony of the name was YHC did not know how to spell the Disney character.  My would be so disappointed.

Squating around the Country Club

  • When: 20191210
  • QIC: High Stick
  • The PAX: Fish N Chips, Repo, Streaker, Mayhem, Sakrete, Rabbit Ears, Swinger, Chum, Easy In, Prius (R), Mad Dog, Waldo


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Warm-up

SSH

TTT

Don Quixote

Imperial Walkers

 

Thang

Mosey around parking lot

15 Squats OQ

15 WWI Sit-ups OQ

 

Mosey to bridge

15 Toe Taps IC

15 Tricep Dips OQ

15 WWI Sit-ups OQ

 

Mosey to Upper Parking Lot

10 Runner Squats Each Leg OQ

15 WWI Sit-ups OQ

Jail Break to other side of parking lot

10 Skater Squats Each Leg OQ

15 WWI Sit-ups OQ

 

Mosey to the Big Wall at Entrance

Broke up into three groups. 

One group completes 10 Merkins, runs to Dorchester Rd and back, completes 10 merkins. 

Other two groups are in Peoples Chair. Each group does one round

10 Step ups each leg OYO

 

Mosey to Whiffle Ball field

Home to First – Side Lunge & 15 WWI Sit-ups OQ

First to Second – Side Lunge & 15 WWI Sit-ups OQ, 10 Merkins OQ

Second to Third – Side Lunge & 15 WWI Sit-ups OQ, 10 Merkins OQ, 10 Carolina Dry Docks OQ

Third to Home – Side Lunge & 15 WWI Sit-ups OQ, 10 Merkins OQ, 10 Carolina Dry Docks OQ, 10 Squats OQ

 

Mosey Back to Flag

 

Mary

American Hammer IC

LBC OQ (PAX choice – Sakrete)

Pickle Pounders IC (Lead by Chum)

 

Numberama, Namerama, Announcements, Pledge, Prayer

No Whammies

  • When: 20191126
  • QIC: High Stick
  • The PAX: Dri Prime, Defib, Repo, AC/DC, Mayhem, Swinger, Easy In, Wreck It Ralph, Waldo, Chum, Sugar Mountain, Manana


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Warm-Up:

SSH, TTT, Imperial Walkers, Don Quixotes

Thang:

The PAX would spin the wheel to press their luck.

Spin 1: 20 Lawnmowers (10 each arm OQ), 20 Kettlebell Swings OQ, Run Down and Back to Sign

Spin 2: Whammie (10 Blockies)

Spin 3: 20 Tricep Ext IC, 20 American Hammer IC, Parking Lot Lap

Spin 4: Run to Baseballs, Peoples Chair, 10 Merkins Run to Gate and Back 10 Merkins

Spin 5: PAX choice (Floor Sweepers)

Spin 6: 20 Curls OQ, WWI Situps OQ, Lap Around Parking Lot

Spin 7: Whammie (10 Blockies)

Spin 8: Run to Bridge, 20 Dips OQ, 20 LBC OQ

Spin 9: 20 Overhead Press, 10 Iron Cross OYO, Down and back to sign

Mary:

Donkey Kicks, Pickle Pounders

Devo:

Do not fear, for I am with you.  I will strengthen you and I will help you. Isiah 41:10

Three Little Pigs Invade Seismic

  • When: 20190528
  • QIC: High Stick
  • The PAX: Probie, Smokey, Milton, Snap On, Bee Wax, Pretzel, Fanny Pack, Grasshopper, Schrute, Grits (R), Bob the Builder (R), Flo, Space Cowboy, Joe


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Warm-up

LBAC Forward and Back 12 IC

TTT 12 IC

Don Quixote 12 IC

 

Thang

Partner Up and mosey to block pile to get one block per pair.  Mosey to tennis court nearest the Cannoli/Good Times Restrooms for the first of three speed Doras.

Court 1 – 100 Overhead Press/100 WWI Situps/100 Curls for Girls; Partnerer runs length of court and back while other partner performs exercise

Mosey to tennis court nearest the Senior Center parking lot.

Court 2 – 100 Damn Its/100 Tricep Extensions/100 LBC; Partner runs to opposite fence and back while other partner performs exercise

Mosey to across pavilion to third tennis court.

Court 3 – 100 Flutter Kicks (4 ct)/100 Curl to Overhead Press/100 Heal Touches (4 ct); Patrner runs opposite fence and back while other partner performs exercise

Stow blocks and return to flag

Mary

Panther Should Touch 10 IC

American Hammer 10 IC

PAX Choice (Pretzel) – Pickle Pounder 10 IC

PAX Choice (Probie) – Terrible Ts 10 IC

Numberama, Namearama, Announcements, Prayer

Devo

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, and comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows the great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who know neither victory nor defeat.” Teddy Roosevelt

Tour of the Country Club

  • When: 20190523
  • QIC: High Stick
  • The PAX: Wambach, Wreck it Ralph, Fish N Chips, Swinger, Waldo, Gypsy, Double Trouble, Robin Wood, Loose Nuts, Flanders, Mayhem, Chum, Pavilion, Splinter, Easy In, Defib, City Slicker


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YHC has not Q’ed a BC in awhile and based on the way the morning started it showed.  I failed in the standard and was 5 minutes late.  Fortunately, Splinter stepped up and got the PAX started.

Warm-up

Mosey to the entrance when the Q showed up.  Back to the flag.

Thang

PAX get a block and 2 bricks.  Return to the flag.

Set 1: Overhead Press 12 IC, Damn Its 12 OQ, Skater Squat 12 each leg OQ

Set 2: Tricep Extension 12 IC, Block Swings 12 OQ, Calf Raises 12 IC

Grab 2 bricks and mosey to the bridge.

Tricep Dips 21 OQ, LBC 21 IC, Indian Situps 21 OQ

Mosey to entrance and big wall

Peoples Chair holding arms straight out with bricks, Curls for Girls 21 IC

Mosey to the Whiffle Ball field

Home plate to First Base – side lunge facing pitchers mound.

First Base to Second base – side lunge facing the “outfield”

At Second Base – WWI Situps 21 OQ

Second Base to Third Base – Side lunge facing pitchers mound

Third base to Home Plate – Side lunge facing the “outfield’

At Home Plate – Flutter Kicks 21 IC

Mosey Back to flag.  Stow Blocks and bricks

Mary

American Hammer 25 IC

Numberama, Namearama, Announcements, Pledge, Prayer

Devo

Not necessarily a devo but a favorite quote “Man in the Arena” from Teddy Roosevelt:

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.”

A Seismic Two-Step

  • When: 20181113
  • QIC: High Stick
  • The PAX: Goose (Respect), Flo, Old Flame (Respect), Freeloader, Probie, Smokey, Good Times, Milton, Space Cowboy, Greenbags, Sugar Mountain, High Times, Adjustment (Respect), Cannoli, Muscadine, City Slicker


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Intro: It had been a while since YHC was in the center at Seismic so I jumped at the opportunity when the Q sheet came out for November.  The workout was one YHC has been tinkering with at a few other AOs and finally felt it was ready for Seismic.  The TOTS did not disappoint.

Weather: High 50s/Low 60s but Probie and Cannoli came dressed for weather in the 30s

Discalimer: Given but no FNGs

Warmup: Don Quixotes, Imperial Walkers, TTT

Thang: Mosey to block pile (each PAX grab one block) reassemble at the entrance to Senior Center Parking Lot

The PAX will mosey back and forth to six locations around the AO while performing an exercise at each location.  The six locations and exercises were:

  1. Overhead Press – Entrance to Senior Center parking lot
  2. Runner Squat – Corner closest to the Cannoli/Good Times Memorial Shitter
  3. Flutter Kick – Corner closest to the gazebo
  4. Catalina Wine Mixer – Side street across from Armory
  5. Skater Squat – Corner with the dog
  6. WW1 Situp – Corner closest to fire station

Order of execution: 1, 3, 2, 4, 3, 5, 4, 6, 5

Mary: Captain Thor, LBC, Indian Situps, Terrible Ts, Pickle Pounders

Numberama, Namerama, Pledge, Prayer Requests

Announcements: Ruck for Hunger (Nov 15), Christmas Parade (Dec 9), Christmas Party (Dec 13)

Devo: The Lord is my strength and my defense; he has become my salvation. He is my God, and I will praise him, my father’s God, and I will exalt him.  The LORD is a warrior; the LORD is his name. Exodus 15:2-3

Country Club Two Step

  • When: 20181004
  • QIC: High Stick
  • The PAX: Fish N Chips, Sakrete, Easy In, Show Me, Wreck It Ralph, Defib, Yo Adrian (Respecet), Prius (Respect), Splinter, Swinger


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YHC ran a beta test on this similar workout at Faultline over the summer while training for first GoRuck event.  It was somewhat successful but wanted to bring a little modified version for the boys at the Country Club.  Not easier, just different.

FNG: None

Disclaimer: Given

Warm-Up: 10 – TTT IC, 15 Imperial Walker IC, 15 Don Quixote IC, 15 LBAC Forward/Back IC

Thang:

The PAX would run to 5 stations on the main drag at Bedrock and complete a set of exercises.  The twist was we would not be going in order.

Station 1 (at the Flag) – 15 Runner Squats Each Leg OQ

Station 2 (at first street light on right) – 15 Overhead Press IC

Station 3 (fire hydrant) – 15 Skater Squats Each Leg OQ

Station 4 (bridge) – 15 Tricep Dips OQ

Station 5 (wall at entrance) – 15 Step Ups each leg OYO

Order went – 2, 1, 3, 2, 4, 3, 5, 4, 5, 3, 4, 2, 3, 1, 2

Mary: 15 WWI Situps OQ, 15 American Hammer IC

Numberama, Namearama, Pledge, Prayer

Devo:

This is what I have observed to be good; that it is appropriate for a person to eat, to drink, and to find satisfaction in their toilsome labor under the sun during the few days of life God has given them – for this is their lot.  Ecclesiastes 5:18

Men become wise in spirit when we stop focusing on what we do for a living and start focusing on why we do…anything.

2 Steps Forward, 1 Step Back

  • When: 20180728
  • QIC: High Stick
  • The PAX: Sugar Mountain, Good Times (Vest), Cheetah (Ruck), Thumper (Respect), Quacker (Respect), Suds (Ruck), Don King, M&M (Respect), Space Cowboy, Minivan, Chum, City Slicker (Ruck), Sakrete


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YHC has not Qed over the past few months but felt it was time to get off of the bench and lead.  There was not going to be a better time than Faultline especially as I am wrapping up training for the GoRuck Tough/Light in August.

Weather: 70s and muggy

FNGs: None

Warm-Up: Don Quixotes 12 IC, Imperial Walker 12 IC, TTT 10 IC, LBAC 12 IC Foward and Reverse

Thang:

Mosey to block pile.  Every PAX to grab one block and reassemble at the parking lot entrance of the Senior Center.

The premise of the workout was a modified four corners workout with three extra stops.

  1. Start – 5 Burpees OYO (I think the some of the PAX were a bit surprised since this is one of YHC’s least favorite exercises).
  2. Mosey with the blocks to the far corner.  15 Merkins OQ.
  3. PAX instructed to stack blocks and line up.  Block Pass Indian Run to opposite corner (well almost opposite corner.  Q called an audible and stopped 2/3 of distance.)  10 Damn-Its OQ.
  4. Mosey to side street across from Armory.  20 Overhead Presses OQ.
  5. Mosey back to corner w/o blocks.  15 Merkins OQ.
  6. Mosey to far corner while picking blocks back up along the way.  30 WWI Sit-ups OQ
  7. PAX again instructed to stak blocks and line up.  Block Pass Indian Run to opposite corner.  30 WW1 Sit-ups OQ
  8. Mosey back to previous corner w/block.  20 Lawnmowers each arm OQ.
  9. Mosey to entrance of Senior Center w/block.  50 Squats OYO.
  10. Stow blocks and mosey to horseshoe pits.

We had some extra time before Mary so YHC added some exercises on the fly.

25 Tricep Dips, 50 Toe Taps, 10 Step-ups each leg, 15 Tricep Dips.

Mary: PAX Choice with some of YHC favorite Mary exercises

  • Minivan – Box Cutter
  • YHC – Catalina Wine Maker & Captain Thor)
  • Chum – Surprise, Surprise.  The Pickle Pounder
  • Sugar Mountain – Flutter Kicks
  • Cheetah – Mountain Climbers
  • City Slicker – Hand Release Merkins

Pledge, Announcements, Prayer

Strong work by all PAX

ZZ Top Legs They Were Not

  • When: 20180501
  • QIC: High Stick
  • The PAX: Show Me, Waldo, Swinger, Boa, Regerts, Sakrete, Mustard Gas, Day Care, Chum, Splinter, Wreck-It Ralph (FNG)


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Weather:

FNG: 1 Wreck-it Ralph (Welcome)

Intro: YHC’s rehab of a knee injury brought back memories of various workouts that I put my various hockey teams through over the years.  It was also inspired by the ZZ Top song “Legs” in which I heard driving home the week before.

Disclaimer: Given

Warmup:

Through the Tunnel (15 IC)

Imperial Walkers (10 IC)

Don Quixote (10 IC)

Side Straddle Hops (10 IC)

Thang:

  1. Indian Run to the entrance: Complete the following exercises on Q – 25 Squats, 25 WWI Situps, 15 Jump Squats, 15 Dips
  2. Indian Run to the circle back by the scoreboard: Complete the following exercises on Q – 15 Runner Squats each leg, 25 4-cg flutter kicks, 15 Side Squats each leg, 20 V-Ups, 15 Skater Squats each leg
  3. Indian Run to whiffle ball field:Side Lunge around base paths, 15 pickle pounders IC, Forward/Backward Lunges around base paths
  4. Mosey to pavilion: 15 Show Girls each leg OYO
  5. Return to flag

Mary: Captain Thor (5 reps on Q)

Numberama, Namerama, Pledge, Announcements, Prayer Requests:

BOM:

Devo: Cold Cuts devo at Tectonic the morning before hit home with YHC so I decided to pass it forward.  SlowDown and be deliberate. Enjoy the moment.