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Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

5 Minute Workouts

  • When: 20190730
  • QIC: Mom Swap
  • The PAX: Masterload, Moneypit, Wing Nut (2.0), Dr. Manhatten, Roshambo, Spaceballs (2.0), MOBO (R), Zamboni & Mom Swap


2019-07-31 by Mom Swap Leave a Comment

Weather: 85 Degrees

FNG: None

COP:

TTT x15 IC

SSH x15 IC

Don Quixote x15 IC

LBAC F/R x15 IC

 

Mosey to the hut and grab a block

 

THANG

  • Each exercise is a minute a piece and you’ll do 5 of them with a break.

     

    • Squat to overhead press
    • Merkins
    • Plank
    • Bent over rows
    • MT. climbers

    Ran around the park and had a minute rest

     

    • Shoulder taps
    • Incline merkins
    • Tricep dips
    • Curls for the girls
    • Up & overs

    Ran around the park and had a minute rest

     

    • Flutters
    • LuLu’s
    • Lunge in place
    • WWI sit-ups
    • Crab kick

    2 minute rest

     

    • Kettle bell swings
    • Toe taps
    • Bring the block from waist out to chest
    • Curl to a squat to a overhead press
    • Around the world

    2 minute rest

     

    • G-Wines

 

MARY: None

 

 

Numberama: 9

Namerama: Masterload, Moneypit, Wing Nut (2.0), Dr. Manhatten, Roshambo, Spaceballs (2.0), MOBO (R), Zamboni & Mom Swap

Pledge Prayer Announcement

 

Filed Under: Accelerator Tagged With: Cheetah, Creeper (2.0), Dreamer (R), Hotwire, Marmaduke, masterload, Mom Swap, Motherboard (R), rawhide, Spaceballs (2.0), Spooky (R), Zamboni

Changes

  • When: 20190620
  • QIC: Mom Swap
  • The PAX: Cheetah, MOBO (R), Dri Prime, Old Flame (R), Zamboni & Mom Swap


2019-06-28 by Mom Swap Leave a Comment

Weather: 90 Degrees

FNG: None

COP:

TTT x20 IC

SSH x20 IC

Don Quixote x20 IC

 

Mosey to the hut and grab a block

 

THANG

  • Chest press on the ground with 1 arm x15 OQ
  • Bear merkins to donkey kicks x15 OQ
  • Hand release burpees x15 OQ
  • Alien slam x15 OQ
  • Run in place and then sprint to the other side of the shoe x10 OQ
  • Jump & roll x 15 OYO
  • Siterkin – Do a WWI sit-up flip around into a merkin x15 OQ
  • LuLu’s x15 IC
  • The Swing x10 OQ
  • Donkey Kong  x15 OQ
  • Lawnmowers x15 OQ
  • Chaknee x15 OQ
  • Desert Lizard x15 OQ
  • Flutter fall – Get on your 6 bring legs to the air and do flutters to the ground without touching x15 IC
  • Squat with overhead press x15 OQ

 

MARY: None

 

 

Numberama: 6

Namerama: Cheetah, MOBO (R), Dri Prime, Old Flame (R), Zamboni & Mom Swap

Pledge Prayer Announcement

 

Filed Under: Accelerator Tagged With: Cheetah, Creeper (2.0), Dreamer (R), Hotwire, Marmaduke, masterload, Mom Swap, Motherboard (R), rawhide, Spaceballs (2.0), Spooky (R), Zamboni

3 Corners

  • When: 20190521
  • QIC: Mom Swap
  • The PAX: Cheetah, Masterload, Creeper (2.0), Spaceballs (2.0), Wing But (2.0), MoBo (Respect), Chiro & Mom Swap


2019-05-23 by Mom Swap Leave a Comment

Weather: 85 Degrees

FNG: None

COP:

TTT x20 IC

SSH x20 IC

Don Quixote x20 IC

 

Mosey to the hut and grab a block

 

THANG

Line up on the wall in a chair stance & pass the blocks from right to left and repeat the other way

Line up on the wall in a chair stance & do up & overs with the block from right to left and repeat the other way

 

    • Overhead press x20 OQ
    • Lawnmowers x20 OQ
    • Tricep extensions x20 OQ
    • Decline merkins x20 OQ
    • Lulu’s x20 OQ

     

    • Overhead press x20 OQ
    • Bent over rows x20 OQ
    • Flutters w/block x20 IC
    • Damn its x20 OQ
    • LBC w/ block x20 OQ

     

    • Curls for the girls x10 IC
    • G-Wines x10 IC
    • Squat press w/block x20 OQ
    •  
    • Around the world merkins x18 OQ
    • Seal sit-ups x15 OQ

 

MARY: None

 

 

Numberama: 8

Namerama: Cheetah, Masterload, Creeper (2.0), Spaceballs (2.0), Wing But (2.0), MoBo (Respect), Chiro & Mom Swap

Pledge Prayer Announcement

 

Filed Under: Accelerator Tagged With: Cheetah, Creeper (2.0), Dreamer (R), Hotwire, Marmaduke, masterload, Mom Swap, Motherboard (R), rawhide, Spaceballs (2.0), Spooky (R), Zamboni

Mom Swap Beatdown

  • When: 20190430
  • QIC: Mom Swap
  • The PAX: Cheetah, Masterload, Creeper (2.0), Spaceballs (2.0), Wing Nut (2.0), Masterload, J5 & Mom Swap


2019-05-02 by Mom Swap Leave a Comment

Weather: 75 Degrees

FNG: None

COP:

TTT x15 IC

Knee Highs x20 IC

Don Quixote x20 IC

Mosey to the hut and grab a block

THANG

 

-Shoulders – waste out to chest x15 OQ

– One arm shoulder presses each arm x15 OQ

– Swing between legs x15 OQ

– Squat w/block bring to shoulder then up in the air rotate sides x15 OQ

– Curls for the girls – Colt 45 bottom to waist, waist to curl & full curl x15 OQ

– Ballerinas – Toe Squats x15 OQ

– Bat Wings – LBAC F/R, Seal claps, Overhead claps x15 OQ

– Bucket Brigade Lunge – Backward lunge with block x15 OQ

– Cheerleader SSH when hands come up do a squat x15 OQ

– LuLu’s x15 OQ

– Damnit’s x15 OQ

– Body Builders x10 OQ

– Grab a partner, your partner is doing flutter kicks while you run around the park and switch when he returns. x4 OYO

MARY: None

Numberama: 8

Namerama: Cheetah, Masterload, Creeper (2.0), Spaceballs (2.0), Wing Nut (2.0), Masterload,  J5 & Mom Swap

Pledge Prayer Announcement

Filed Under: Accelerator Tagged With: Cheetah, Creeper (2.0), Dreamer (R), Hotwire, Marmaduke, masterload, Mom Swap, Motherboard (R), rawhide, Spaceballs (2.0), Spooky (R), Zamboni

P200 Victory

  • When: 20190328
  • QIC: Mom Swap
  • The PAX: Cheetah, Masterload, Motherboard (R), Spooky (R), Dreamer (R)J5, Wing Nut (2.0), Dry Prime, Money Pit, Hard Drive, Blackout & Mom Swap


2019-03-29 by Mom Swap Leave a Comment

Weather: 70 Degrees

FNG: None

COP:

TTT x20 IC

LBAC F/R x20 IC

Don Quixote x20 IC

SSH x20 IC

Mosey to the hut and grab a block

THANG

Round#1 x20 each: – Up & overs IC,  Lawnmowers each arm OQ, Tricep dips w/block on the shoe OQ, Decline merkins on the shoe OQ & LuLu’s OQ

Ran around the park

Round#2 x20 each: – Squats w/block OQ, Bent over rows OQ, Flutters w/block IC, G-Wines IC, LBS’s OQ

Summo squats from one shoe to the other

Round#3 x20 each: – Curls for the girls OQ, Chess press OQ, Squat press w/block IC, WWI OQ

Bear crawl from one shoe to the other

Rinse & Repeat all sets again x10 each

 

MARY: None

Numberama: 12

Namerama: Cheetah, Masterload, Motherboard (R), Spooky (R), Dreamer (R)J5, Wing Nut (2.0), Dry Prime, Money Pit, Hard Drive, Blackout & Mom Swap

Pledge Prayer Announcement

Filed Under: Accelerator Tagged With: Cheetah, Creeper (2.0), Dreamer (R), Hotwire, Marmaduke, masterload, Mom Swap, Motherboard (R), rawhide, Spaceballs (2.0), Spooky (R), Zamboni

4 Corners

  • When: 20190228
  • QIC: Mom Swap
  • The PAX: Cheetah, Masterload, Motherboard (R), Spooky (R), Roach, J5, Churro, Rush, Shocktop & Mom Swap


2019-03-01 by Mom Swap Leave a Comment

Weather: 60 Degrees

FNG: None

COP:

TTT x15 IC

LBAC F/R x15 IC

Don Quixote x15

SSH x15

Mosey to the hut and grab a telephone pole with a partner

THANG

Station#1: – Squat thrusters x15 OQ,  Merkins x15 OQ, Flutters x15 OQ & Curls for the girls x30 IC

Station#2: – Chess press x20 OQ, Overhead press x20 OQ, Damn it’s x15 OYO, Up & overs x15 OQ

Station#3: – Decline merkins x15 OQ, LBC’s x15 OQ, Toe taps x30 OQ, Burpees x10 OYO & Chess press x20 OQ

Station#4: – LuLu’s x15 OQ, Bend over pull ups x15 OQ, Tricep dips x20 OQ &  Bella Squeezers x15 OQ

 

MARY: None

Numberama: 10

Namerama: Cheetah, Masterload, Motherboard (R), Spooky (R), Roach, J5, Churro, Rush, Shocktop & Mom Swap

Pledge Prayer Announcement

Filed Under: Accelerator Tagged With: Cheetah, Creeper (2.0), Dreamer (R), Hotwire, Marmaduke, masterload, Mom Swap, Motherboard (R), rawhide, Spaceballs (2.0), Spooky (R), Zamboni

Mom Swap Beat Down

  • When: 20190131
  • QIC: Mom Swap
  • The PAX: Cheetah, Marmaduke, Masterload, Motherboard (R), Dreamer (R), Spooky, Zamboni, Rawhide, Hotwire, Creeper (2.0) & Spaceballs (2.0)


2019-02-01 by Mom Swap Leave a Comment

Weather: 45 Degrees

FNG: None

COP:

TTT x15 IC

LBAC F/R x15 IC

Grab a block

Grab a block

THANG

– Narrow squat with curls for the girls and chest press x15 OQ

– LBC with block x15 OQ

– Tricep dips with stomach to air x20 OQ

– LuLu’s x15 OQ

– Grab hands fall to ground and back up x15 OYO

– Plank, crawl under partner & jump over partner x20 OYO

– Partner holds ankles and fall to the ground hamstring & bounce back up x15 OYO

– Hold ankles throw legs right, center & left x20 OYO

– Merkins clap hands x10 OYO

– Wall sit w/partner 30 sec.

– Partner leg press x20 OYO

– Wheel barrel squats while partner is doing merkins x10 OQ

MARY: None

Numberama: 12

Namerama: Cheetah, Marmaduke, Masterload, Motherboard (R), Dreamer (R), Spooky, Zamboni, Rahide, Hotwire, Creeper (2.0) & Spaceballs (2.0)

Pledge Prayer Announcement

Filed Under: Accelerator Tagged With: Cheetah, Creeper (2.0), Dreamer (R), Hotwire, Marmaduke, masterload, Mom Swap, Motherboard (R), rawhide, Spaceballs (2.0), Spooky (R), Zamboni

Clemson Victory Workout 44-16

  • When: 20190108
  • QIC: Mom Swap
  • The PAX: Cheetah, Dri-Prime, Masterload, Motherboard (R), Dreamer (R), Creeper (2.0), Spaceballs (2.0), Cookie & Grits (R)


2019-01-10 by Mom Swap Leave a Comment

Weather: 65 Degrees

FNG: None

COP:

TTT x15 IC

LBAC F/R x15 IC

Don Quixote x15 IC

Grab a block

THANG

-G-Wines x44 & & LBC’s w/block x16 OYO

-Flutter kicks x44 IC & WWI x16 OYO

-OHP press w/ tricep extensions x44 & Mercans w/ mt. climbers x16 OYO

– LuLu’s x44 & Calf raises x16 OYO

– Squat thrusters w/chest press x44 & Damn it’s x16

– Curls for the girls x44 & Mercan w/brick side by side x16 OYO

– Plank 44 sec & Pullups on the playground x16 OYO

MARY: None

Numberama: 10

Namerama: Cheetah, Dri-Prime, Masterload, Motherboard (R), Dreamer (R), Creeper (2.0), Spaceballs (2.0), Cookie & Grits (R)

Pledge Prayer Announcement

Filed Under: Accelerator Tagged With: Cheetah, Cookie, Creeper (2.0), Dreamer (R), Dri-Prime, Grits (Respect), masterload, Mom Swap, Motherboard (R), Spaceballs (2.0)

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