Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Bacon with a Side of DoraCides

  • When: 20190701
  • QIC: Picasso
  • The PAX: Boll Weevil, Roscoe, Washed Up, Abacus, Clancy, M&M, AC/DC, Major Dad, Woody


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Moleskin: Tectonic needed a Q this morning and now that some limits have been lifted on YHC it seemed like the perfect opportunity to start “easing” back into some workouts.  9 other HIM showed up this morning to greet YHC and we cooked a little bacon and paid tribute to an old school workout at the same time.

Conditions: 73 , Hot and Muggy with a 100% chance of suck.

Warmup:
Side Straddle Hops x 25
TTT x 15
LBACs x 15

The Thang:
Mosey around the AO to the block pile.  Get a Block and muster back at the Flag

Perform Bacon:
5 – Burpees
10 (IC)- American Hammers
15 (IC) – Curls for the Girls
20 – Overhead Presses
25- Nose breakers (On your back, block tricep extensions over your face)

Flip the Bacon to cook the other side 25,20,15,10,5

DORACIDES –

PAX 1 performs exercise
PAX 2 Sprints to the Sidewalk, Does 1 Burpee and Sprints back to flag.
Pax 2 Sprints to the 2nd tree does 2 Burpees and sprints back.
PAX 2 Sprints to the street and executes 3 Burpees and sprints back.  Tag out with partner and pick up where they left off.

Exercises:
100 Merkins
200 Squats with Block
300 Chest presses

Stow Blocks and Muster at the COP

Mary:

Johnny Cash Ring of fire

COT:

Announcements: Convergence at the ditch Thursday.  Not sure of time, and just drive to the end of Crowfield Blvd, and it is a 1/4 away from the end…..whatever that means… Check out the event page for more details.

Pledge

Prayer Concerns: Peaches, Mark Wilson

BOM

Naked Moleskin:

Felt great leading the men again in a beatdown.  M&M quote: I usually like my Bacon Baked and not Smoked.  YHC takes that as a complement for sure.  Great to see Abacus back out in the Gloom along with AC/DC!  Also, apparently using voice-to-text on my phone produced the following Nameorama:

89 1010 this morning tectonic job play the most 35 bowl 41 Roscoe Roscoe till you’re 53 still washed up Siri ha ha shut up and respect Gary Dickens 37 Atticus I have a kiss Jim Ryan 36 Clancy Clancy Mark Miller 53 Eminem Eminem spec PS 40 AC/DC AC/DC oh my God Brad Horton. – the two major dad made your dad respect around 48 Woody Woody David Ray 43 Picasso

Tabata Circuit with Sandbags and Mosquitos

  • When: 20170929
  • QIC: Picasso
  • The PAX: Picasso, Cold Cut, Green Bags, Rosco, Home Alone, Hot tub, Major Dad, AC/DC


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Moleskin: YHC got some new toys in the form of a 40,60 and 80# sandbags.  PAX got introduced to them today.

Conditions: 72 muggy and mosquito infested

Warmup:
Side Straddle Hops x 25
TTT x 15
LBACs x 15

The Thang:

PAX follows the Q around the AO for a quick warm-up jog.  They find themselves back at the sidewalk where 8 pain stations await them.  Each station lasts for 1 minute and is performed AMRAP.  Complete as many rounds as time permits

1 – Merkin Bag Pull #40lb – Execute a merkin and reach under your body to pull the sandbag through, execute merkin and reach back under and pull the sandbag back through
2 – Toe taps on bottom step of farmhouse porch
3 – Burpees over head bag toss #60 – Execute burpee with hands on the bag, on the stand-up portion of the burpee, take the bag with you and throw it over your head behind you. Turn around, RR
4 – High Knees
5 – Pull-ups on Oyster Table
6 – Bear Crawl down the Field and back
7 – Clean to front squat #80 – Squat down, grab the sandbag, explode up pulling the sandbag up and catching in your arms in the curls for girls position, execute a squat with bag, drop the bag.  *Modification for this one if back pain is a concern is chest presses (suck factor is equal)
8 – Mountain Climbers

Mary:
Flutter Kicks x 25 IC
American Hammer x 25 IC
X’s and O’s (On Q)

COT:
Announcements: Obstacle Course, Convergence,
Pledge
Prayer Concerns: Unspoken
BOM

Naked Moleskin:
YHC got a reminder in planning verses execution today.  In planning and looking at time execution, YHC considered 8 stations at 3 mins each with 30 secs transitions would suffice to give a proper beatdown to the PAX.  It was questioned by a few PAX, so YHC said we would drop the rounds down to 2 minutes each.  48 seconds into the first station, YHC realized that 1 minute stations, would work much better.  Plan, Execute, Adapt, Execute.  This was a solid one that will be felt tomorrow for sure.  Great work men!  Praise report to Home Alone who cleared the red tape hurdles and will be matched with a child soon for adoption!!

Learning all about the Eclipse

  • When: 20170821
  • QIC: Picasso
  • The PAX: Grits, Pergogi- NC PAX, AWOL, Cold Cut, AC/DC, Woody, Rosco, High Stick, Ramrod, Test Tube, Major Dad, Bandwagon (FNG)


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Moleskin: On the day of the Eclispse, YHC had a great event themed workout ready to go.

Conditions: 70 and muggy

Warmup:
Side Straddle Hops x 25
TTT x 15
LBACs x 15

The Thang:

Mosey to the cage and get 1 block each
PAX count off 1,2,1,2,1,2,1,2..etc to divide into 2 teams.  Each team lines up at the side walk for bear crawl relays.  It pays to be the winner!

Winning team decides if they are the Present or the Future.  Pax 2 won and picked the Future.  The present is today’s date and the Future is the date for the next expected eclispse

Exercise                                        Team 1 – Present                 Team 2 – Future

Run around the A/O                              8                                             4                        – 1 member runs while PAX holds high plank

Team Table Merkins                             21                                            8                       – PAX lifts table while 1 member does merkins.  rotate PAX

Squats w/ block (4 ct)                           20                                           20

Burpees                                                    17                                            24

Team 1 now picks if they are East or West Coast.  Reps equate to local time the Eclipse Starts and Speed of the totality of the Eclipse.  PAX 1 decided to be West Coast

Exercise                                        Team 1 – WEST              Team 2 – EAST

4×4’s                                                        10                                            14                        – Plank, 4 merkins, 4 mountain climbers, stand-up = 1

Squats/ block (4 ct)                             16                                            49

Toe Taps (4 ct)                                     29                                            15

Curls for the girls                               55                                              02

 

Width of Totality = 70 miles.  Each team will run 7 laps around the AO (individually) while the PAX executes the spelling of Eclipse

E = Elf on the Shelf w/block

C = Captain Thor – 1 Big boy situp/4 american hammers, 2 BBS/8 AHs, 3 BBS/12 AHs

L = LT. Dan’s – Lunge R, Lunge Left, Squat, LR-2, LL-2, S-2, Lr-3, LL-3, S-3

I = Indian Bear Crawl –  Line up head to toe…Plank position..execute merkins while the 6 bear crawls to the front

P = Patty Cake Merkins

S = Side Straddle Hops

E = Everest – Lock arms, lunge 1 step and squat, lunge other leg and squat – Repeat across field until six gets back

Mary:
No Time for Mary

COT:
Announcements: None
Pledge
Prayer Concerns: Unspoken
BOM

Naked Moleskin:
Ran out of time for the final E in Eclipse but other wise this was a solid beating today.  Welcome FNG – Bandwagon

Elevens and Dora served up well at Faultline

  • When: 20170807
  • QIC: Picasso
  • The PAX: Shortcake, Magoo, Geppetto, Borland, Adjustment, Minivan, Short Circuit, Wolverine, 50-50, Dunkin, Recount


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Moleskin: YHC loves coming back to where it all started

Conditions: 70 and muggy

Warmup:
Side Straddle Hops x 25
TTT x 15
LBACs x 15

The Thang:
Mosey to The Brick Pile and each PAX gets 1 Block/2 Bricks and muster at the horseshoe pits for some Elevens on Q
Round 1:
6 Count merkins and overhead claps with the bricks
Crab Walk to far horsehoe pit and bearcrawl back
Round 2:

Partner up for Dora: PAX not executing exercise will run the sidewalk loop around the AO
Excercise 1: Cinderblock circuit: Merkin on block, Squat up, Curl up, OVP, Curl down, Squat down x 50
Excercise 2: Solo Partner block situps x 100. Pax does 1 situp with and 1 without cinderblock
Excersise 3: Toe Taps on the block x 150 (4 count)

Return Coupons and muster at the flag

Mary:
Flutter kicks x 25

COT:
Announcements: None
Pledge
Prayer Concerns: Unspoken
BOM

Naked Moleskin:
Always good to get back to the mother-ship where it all started. Great numbers for a Monday morning beat down!

Merkins and Bear Crawls and Hipslappers….Oh my!

  • When: 20170811
  • QIC: Picasso
  • The PAX: Major Dad, Cold Cut, Test Tube, Bob the Builder, Daisy, Ramrod, Woody, QC, AC/DC


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Moleskin: Another day, another opportunity for some good living in the gloom

Conditions: 70 degrees and Humid

Warmup:
SSH x 10
TTT x 11
LBACs x 10 Forward and Backward

The Thang:
Mosey around the AO sidewalk and down to the block pile area and partner up:
Log Circuit: Executed for 3 rounds.
While 1 PAX performs the following exercise, the 2nd PAX holds a high plank. Once completed with an exercise, PAX flapjack.
Exercises:
Single Arm Overhead Log Press x 10 (switch shoulders R&R)
Bent Over Rows with log x 20
Partner alternating Shoulder presses 4 count x 10 – PAX face each other holding a log on their shoulder. PAX 1 lifts the log over his head to the opposite shoulder on a two count, PAX 2 then does the same on a two count.

Stow the logs and each PAX gets 1 Block/2 Bricks and muster on the street. Place bricks and the blocks 30 yards away from each other. Muster at the Blocks

(Rinse and Repeat x 3)
Crazy 8 curls w/ Block
Bear Crawl to the Bricks
6 Count merkins x 10 with Bricks
Bear Crawl to the Blocks
Squat with Block x 20

Muster on the fence for Hip Slappers x 10

Stow Blocks and Muster at the COP running the same path back

Mary:
Flutter Kicks x25
WWI situps x 10

COT:
Annoucements: Saturday workout needs a Q, BRR coming up and Constellation
Nameorama:
Pledge
Prayer Concerns: RamRod on his Review Board
BOM

Naked Moleskin: Great push by all this morning. I liked the audible on the 6 count merkins to make them 8, and the Hip Slappers were fun as always

 

Tectonic men putting in the work for a bag of YHCs nuts

  • When: 20170714
  • QIC: Picasso
  • The PAX: Cold Cut, Ramrod, Ma Bell, Chum, Picasso


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Moleskin: Trying to entice the men to come on out for a Friday beating, YHC offered up some bags of nuts. 3 men accepted, 1 no-showed!

Conditions: 70 and muggy

Warmup:
Side Straddle Hops x 25
TTT x 15
LBACs x 15

The Thang:
DORACIDES –
PAX 1 performs excercise, PAX 2 sprints to the Sidewalk, Does 1 Burpee and Sprints back to flag.
Pax 2 Sprints to tree does 2 Burpees and sprints back.
PAX 2 Sprints to the street and executes 3 Burpees and sprints back. Tag out with partner.

100 Pullups on the oyster tables
200 Squats with Block
300 Chest presses with Block

 

Partner Block Sit ups (Face each other, execute a sit up and pass block to your partner once in the up postion) x20 (10 with block and 10 without)
Curls for the Girls x 20
Right Arm Lawn mowers x 20
Left Arm Lawn mowers x 20
Squat with block x 20

Rinse and Repeat x 3

Mary:
Johnny Cash Ring of fire

COT:
Annoucements: None
Pledge
Prayer Concerns: Unspoken
BOM

Naked Moleskin:
Missed Cheech on an HC no-show.  T-Claps to MaBell and Chum for breinging some Bedrock love out to Tectonic.

Returning to the mothership is always nice

  • When: 20170724
  • QIC: Picasso
  • The PAX: Magoo, Sprinkles, Ma Bell, Peg, Floppy, Picasso, Minivan, Al Bundy, Short Circuit, Borland, Caterpillar, Wolverine, Inboard, Showbiz, Geppetto, Shortcake, Sandman, Negative, Osteen


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Moleskin: YHC took the reigns from Sprinkles as he is recovering from his work accident. Welcome back Sprinkles!

Conditions: 70 and muggy

Warmup:
Side Straddle Hops x 25
TTT x 15
LBACs x 15

The Thang:
Mosey around the AO to the block pile. Get a Block and muster back at the Flag
Perform Bacon:
5 – Burpees
10 (IC)- Amercian Hammers
15 (IC) – Curls for the Girls
20 – Overhead Presses
25- Nose breakers (On your back, block tricep extentions over your face)

Flip the Bacon to cook the other side 25,20,15,10,5

DORACIDES –
PAX 1 performs excercise
PAX 2 sprints to the Sidewalk, Does 1 Burpee and Sprints back to flag.
Pax 2 Sprints to tree does 2 Burpees and sprints back.
PAX 2 Sprints to the street and executes 3 Burpees and sprints back. Tag out with partner.

100 Merkins
200 Squats with Block
300 Chest presses

Stow Blocks and Muster at the COP

Mary:
Johnny Cash Ring of fire

COT:
Annoucements: None
Pledge
Prayer Concerns: Unspoken
BOM

Naked Moleskin:
Always good to get back to the mothership where it all started. Great numbers for a Monday morning beat down!

Eggs and Bacon with Bear Crab stew

  • When: 20170726
  • QIC: Picasso & Sprinkles
  • The PAX: Woody, QC, Sprinkles, Cold Cut, Picasso, Home Alone, Bob the Builder, Shotgun, AC/DC, Peaches


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Moleskin: 10 PAX joined Sprinkles and YHC for a little Bacon and Eggs this morning.

Conditions: 70 degrees and Muggy

Warmup:
Side Straddle Hops x 25
TTT x 15
LBACs x 15

The Thang:
Mosey around the AO to the block pile. Get a Block and muster back at the Flag
Perform Bacon:
5 – Burpees On Q
10 (IC)- Amercian Hammers
15 (IC) – Curls for the Girls
20 – Overhead Presses on Q
25- Nose breakers (On your back, block tricep extentions over your face) ON Q

Now to cook come eggs:
Elevens: Merkins and Flutter Kicks
5 – Groiners
10 – Gorilla Humpers
15 – Side Straddle Hops

Flip the Bacon to cook the other side 25,20,15,10,5
25- Nose breakers on Q
20 – Overhead Presses on Q
15 (IC) – Curls for the Girls
10 (IC)- Amercian Hammers
5 – Burpees On Q

Pax stows the blocks off to the side and line up on the curb for Ascending/Decending curb crawls/walks

Starting at the curb, PAX bear crawls across the street to the opposite curb, turns around and performs 10 Derkins.
Pax bear crawls back to the starting curb and performs 9 derkins, Bear crawls to opposite curb and performs 8 derkins
Repeat this until PAX reaches 1 Derkin.
PAX now work their way back up to 10 by performing Crabwalks and LBCS. Crawl walk across to the opposite curb and perform 1 LBC, etc..

Stow Blocks and Muster at the COP

Mary:
Johnny Cash Ring of Fire

COT:
Annoucements: BRR up coming
Pledge
Prayer Concerns: Unspoken
BOM

Naked Moleskin:
Welcome back into the gloom Woody, who has been gone for a few weeks now. Also T-Claps to Home Alone who has posted 3 BCs in a row since joining us last Saturday.