Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

We’ll Figure It Out

  • When: 20201109
  • QIC: Repo
  • The PAX: Major Dad (RESPECT) AC/DC


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Weather: High 60s and Breezy

Warm-Up:

SSH x 10 IC

TTT x 10 IC

DQ x 10 IC

High Knees x 10 IC

Butt Kickers x10 IC

Mosey around farm house

 

The Thang:

Dips x10 OC

Denise Austin x10 IC

American Hammer x10 IC

Mosey

Incline Merkins x10 OC

DA RL x10 IC

Merkins x10 OC

Mosey

Squats x 10 IC

DA LL x10 IC

LBC x 10 IC

Mosey

Decline Merkins x10 OC

Pickle Pounders x10 IC

Freddie Mercury x10 IC

Mosey

Skater Squats x10 OYO

Bird Dog x10 IC

Ray Charles x10 IC

Mosey

Burpee Broad Jumps

 

Pledge

Namearama

Announcements: Swamp Fox Ultra (Pace Old Flame) 11/14

, GORUCK events 11/14-15, Ruck for Hunger 11/21, Thanksgiving Convergence and Football 11/26, Christmas Drop-In 12/10, Ugly Sweater 5K and Fun Run 12/12, Cocoa Cup 12/19 Anniversary Convergence 1/9

 

COT: Professor BIL and family, Sakrete’s friend, Sugar Mountain’s friend’s family.

 

Devo: “Everyone wants to save the world, but no one wants to help mom do the dishes.” PJ O’Rourke

Personal responsibility and ownership of your situation are key. People often focus on large issues that they have no control over, while neglecting those where they can have the most impact.

 

 

Be Your Own Hero

  • When: 20201030
  • QIC: Repo
  • The PAX: Professor, Old Flame, Space Cowboy Sugar Mountain, What?!, Goober, Grasshopper, Pretzel, Flo, City Slicker


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Weather: 61 and windy

 

WarmUp:

The Jaw Flap OYO

 

The Thang:

PAX ran

Pledge

Announcements: Swamp Fox Ultra 11/10-15, Ruck for Hunger 11/21, Christmas Party 12/10, Ugly Sweater 5K 12/12, Cocoa Cup

COT

 

Devo: Be Your Own Hero

As Gary Cantrell says here, while we may look up to the elite athletes. There are heroes in our own midst. The PAX that runs his first 5K after a lifetime of being a sad clown, the guy that quits smoking and runs a half marathon months later, the man that overcomes cancer to crush an Ironman. We see these heroes at every AO, and YHC is immensely grateful to have HIMs like this in his life.

 

 

Give the Day a Bionic Elbow

  • When: 20200512
  • QIC: Repo
  • The PAX: Mayhem, Stalker (RESPECT,) Fish n Chips, Mad Dog, Belding, Placebo (RESPECT,) Waldo, Sakrete, Splinter, Easy In, Defib


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Weather: Cool and Clear

Warmup:

SSH x10 IC

TTT x10 IC

Thang:

Squats x10 OC

Merkins x10 OC

Squats x11 OC

LBC x10IC

Squats x12 OC

Denise Austin x10 IC

Squats x13 OC

Pickle Pounders x10 IC

Squats x14 OC

Calf Raises x10 IC

Squats x15 OC

Denise Austin RL Raised x10 IC

Squats x16 OC

Denise Austin LL Raised x10 IC

Squats x17 OC

WWI Situps x10 OC

Squats x18 OC

Indian Situps x10 OC

Squats x19 OC

Box Cutter x10 IC

Squats x20 OC

Mosey

Squats x21 OC

Hello Dolly x10 IC

Squats x22 OC

Flutter Kick x10 IC

Squats x23 OC

Monkey Humpers x10 IC

Squats x24 OC

Diamond Merkins x10 OC

Squats x25 OC

LBC x10 IC

Squats x26 OC

WW2 Situps x10 OC

Squats x27 OC

Squats x28 OC

Squats x29 OC

Squats x30 OC

Squats x31 OC

Squats x32 OC

Squats x17 OC

Mary:

WWI Situps x20 OC

 

Namearama

Pledge

Announcements

COT

Devo: We each have a choice. You can look at the light at the end of the tunnel as a train coming to run you over, or a street light on the road to your destiny. We don’t train for the easy days, we train for the hard ones. No matter what you’re going through, it shall pass. Reach out to a brother that you know is hurting. Don’t let them go through stuff alone.

 

Moleskin: Heavy mumble chatter as usual from the men of the CC. Sakrete joined us with his long flowing locks. It was great to see so many brothers for our first trip back inside the gates.

Creepy Crawlers

  • When: 20200211
  • QIC: Repo
  • The PAX: Wambach, Defib, Gypsy, Stalker (Respect,) Bob the Builder (Respect, ) Sakrete, Waldo, Sugar Mountain, Mayhem, Chum, Jalopy, Mad Dog, Repo


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Weather: 68 and Clear

 

Warmup:

SSH x10 IC
LBAC x10 IC F/B
Imperial Walkers x10 IC
5 Sets
Squats x20 OC
Calf Raises x20 IC
Flutter Kicks x20 IC
Thang
Bear crawl from yield sign, sprinkle in some lunge walks, exercises between breaks.
Squats x10 OC
Merkins x10 OC
WWI Su x10 OC
Nature Boys x10 IC
Diamond Merkins x10 OC
Progressive Squats x10 OC
Box Cutter x10 IC
Jump Squats x10 OC
Mosey back to Flag
Mary:
Indian Situp x10 OC
Namearama
Pledge
Announcements: Run with Dolphins 5K 2/22
COT
Devo: YHC has been reading Jon Gordon a good bit lately, and this is taken from his book The Carpenter. You can control your outlook, so repeat this Positive Pledge each day, and whenever you need a boost

Positive Pledge

  • I vow to stay positive in the face of negativity.
  • When I am surrounded by pessimism, I will choose optimism.
  • When I feel fear, I will choose faith.
  • When I want to hate, I will choose love.
  • When I want to be bitter, I will choose to get better.
  • When I experience a challenge, I will look for an opportunity to learn and grow.
  • When faced with adversity, I will find strength
  • When I experience a setback, I will be resilient.
  • When I meet failure, I will fail forward, toward future success.
  • With vision, hope, and faith, I will never give up and will always move forward toward my destiny.
  • I believe my best days are ahead of me, not behind me.
  • I believe I’m here for a reason and my purpose is greater than my challenges.
  • I believe that being positive not only makes me better, it makes everyone around me better.
  • So today and every day I will be positive and strive to make a positive impact on the world

Moleskin: There was plenty of mumble chatter, beginning with the warmup. YHC loves to work legs, and we got plenty of leg work in this AM. The mumble chatter really flowed when we began bear crawling. It was obvious that the PAX couldn’t get enough of this exercise, and wished we had time for so much more.

We’re Going on a Bear Hunt

  • When: 20200203
  • QIC: Repo
  • The PAX: Microwave, M&M, EZ Go, Repo


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Weather : 50 and Clear

Warmup
SSH x10 IC
LBAC x10 IC F/B
Imperial Walkers x10 IC
5 Sets
Squats x10 OC
Calf Raises x10 IC
Flutter Kicks x10 IC
Thang
Bear crawl around farmhouse repeat these exercises at breaks
Squats x10 OC
Merkins x10 OC
WWI Su x10 OC
Nature Boys x10 IC
Diamond Merkins x10 OC
Progressive Squats x10 OC
Box Cutter x10 IC
Jump Squats x10 OC
CDD x10 OC
LBC x10 IC
Lunge Walk around Farmhouse repeat above exercises at breaks
No time for Mary
Namearama
Pledge
Announcements: Almost 9 miler coming up, as well as Swamp Fox Adventure Race
COT
Leaders need to do three things for their team: Love, Serve, Care
Love
  1. Love the struggle because it makes you appreciate your accomplishments
  2. Love challenges because they make you stronger
  3. Love competition because it makes you better
  4. Love negative people because they make you more positive
  5. Love those who have hurt you because they teach you forgiveness
  6. Love fear because it makes you courageous
The secret to life and the greatest success strategy of all is to love all of it and fear none of it.

Rock Around the Block

  • When: 20191203
  • QIC: Repo
  • The PAX: Mad Dog, FishNChips, Manana, Waldo, AC/DC, Easy In, Mayhem, Wreck It Ralph


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Weather: 36 and Clear skies

Warmup
SSH x10 IC
TTT x10 IC
LBAC x50 IC
Mosey around parking lot
20 Squats
20 Calf Raises
20 Flutter Kicks
5 rounds
Thang:
Grab blocks
5-10-15 Mosey to first light between sets
Block Presses
OHP
Squats
WWI Sit-ups
Rows
Namearama
Pledge
Announcements: Christmas Parade 12/8, Christmas Party 12/12, Anniversary Convergence January
Prayer Requests: FNC Mom, Waldo’s family after loss of grandfather, Mad Dog and his family after loss of grandmother and comfort for his mother
COT
Devo: When the first space mission went to the moon, it was on course for only 3 percent of the time. The other 97% was spent in constant course correction. The important thing is that we begin our journey, the plan will constantly change and evolve over time, but with perseverance we will reach our destination.
Moleskin: There was limited mumble chatter this AM, as the PAX wanted to reserve their hot air to keep their bodies warm. It was even mentioned by one of the PAX that mumble chatter seems to drop along with the temperature.

Turkey Day Downpainment

  • When: 20191127
  • QIC: Repo
  • The PAX: Minivan, Grasshopper, Schrute, Canadian Bacon, Hanging Chad, Bob Jones (R), Beethoven (R), Space Cowboy


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Weather: Mid 40s and Clear

Warmup:

SSH x10 IC
TTT x10IC
Calf raises x10 IC
Squats x20 OC
Calf Raises x20 OC
Flutter Kicks x20 IC
5 rounds
Thang:
6 F Merkins
21 U Squats
3 C Burpees
11 K Flutter Kicks
3 C Burpees
1 A Body Builders
9 N Box Cutter
3 C Burpee
5 E Carolina Dry Docks
18 R LBC
Followed by mosey
4 rounds completed
Mary:
WWI Situps x30 OC
American Hammer x5 IC
Pledge
Namearama
Announcements: Thanksgiving Convergence 11/28 0700, Christmas Parade 12/8, Christmas Party 12/12, Anniversary Convergence January
Prayer requests: Underhand, Hospice, Show Me’s father as he recovers from surgery, Mad Dog’s grandfather as he recovers from surgery

Devo:Jesus knew his disciples would grieve when he left them. But he assured them that their grief would not last. In fact, their grief would turn to joy because there would be a reunion. Their friend, teacher, and brother would be among them once again—talking, eating, and teaching. And great joy would overwhelm them.

We can say more about the joy Jesus promised. It is for us as well. We too wait for Jesus to return. And although we will continue to face situations and losses that will cause us grief, we do not grieve without hope. Our hope is in Christ Jesus and the saving work he finished for us. In believing and receiving the forgiveness and new life Jesus has won for us, one day our joy will be complete. A family reunion like no other awaits us. Let’s rejoice and be glad!

https://today.reframemedia.com/devotions/grief-to-joy-2014-04-14

Moleskin: There was a good bit of mumble chatter, especially during the warmup regarding the exercises. Minivan guessed correctly when we moved into the workout that the number of reps for each exercise had a meaning. They sure did.
Today marked 30 years since YHC’s mother passed away from non-Hodgkins Lymphoma. Each number of reps correspondeed to the letter of the alphabet for YHC’s message, FUCK CANCER.
YHC cannot than all the PAX enough for showing up this AM to remember my mom, Tena Simons. It really means more than you can ever know.

Pleasure Palace

  • When: 20191119
  • QIC: Repo
  • The PAX: Defib, Manana, Waldo, Show Me, Swinger, Mayhem, Mad Dog, Repo


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Weather: Mid 40s and Clear

Warm up:

TTT x10 IC

LBAC F/B x10 IC

Calf Raises x25 IC

Thang:

Mosey to back of parking lot

Squats x20 OC

LBC x15 IC

Merkins x10 OC

Mosey to Picnic Shelter

Stepups x20 Each leg OC

Denise Austin x15 IC

Dips x10 OC

Mosey to Flag

Jump squats x20 OC

Denise Austin Right Leg raised x15 OC

Incline Merkins x10 OC

Mosey to front of parking lot

Progressive squat x15 OC

Denise Austin LL Raised x15 IC

Carolina Dry Dock x10 OC

Mosey to flag at front

Lunge x20 IC

WWI Situps x15 OC

Derkins x10 OC

Mosey to Palmetto Trees

Bear Crawl two trees

Duck Walk two trees

Crab Walk two trees

Lunge Walk two trees

Reverse Lunge Walk two trees

Jail break to circle

Run 100% effort to bridge

Mosey back to flag

Mary:

Captain Thor up to 7 reps

Pledge

Namearama

Announcements: Livestrong 4k at Wescott 11/23, Christmas Parade 12/8, Christmas Party 12/12

Prayer Requests: Show Me’s father (cancer surgery,) Waldo’s grandfather ( cancer,) Mad Dog’s father (heart surgery,) Hospice (heart surgery,) Underhand (cancer.)

Devo: Life is all about small decisions we make each day. Small decisions can create massive action or massive failure. It is all about the small choices we make each day to accelerate or decelerate in our lives. Great lessons from The Slight Edge by Jeff Olson

Moleskin: Denise Austins are always a crowd pleasure for the PAX. Single Legs tend to generate increased mumble chatter, especially as the reps increase.

Let’s Be Like the Nature Boy

  • When: 20191018
  • QIC: Repo
  • The PAX: M&M (Respect,) AC/DC, Woody, Placebo (Respect,) Ramen, Cold Cout, Repo


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Weather: 50 and Cool

 

Straight to The Thang:

Head to picnic tables and grab a bench

10 Squats OC

10 FK IC

11 Squats OC

10 LBC IC

12 Squats

10 Box Cutters IC

13 Squats OC

10 Dips

Mosey around Farmhouse

14 Squats OC

10 Merkins OC

15 Squats OC

10 WWI SU OC

16 Squats OC

10 PP IC

Mosey

17 Squats OC

10 Denise Austin IC

18 Squats OC

5 DA RL IC

19Squats OC

5 DA LL IC

20 Squats OC

10 CDD OC

21 Squats OC

10 FK

22 Squats OC

10 Box Cutters IC

Mosey

23 Squats

10 LBC IC

24 Squats OC

10 Dips OC

25 Squats OC

10 Merkins OC

26 Squats OC

10 DA IC

27 Squats

5 DA RL IC

28 Squats

5 DA LL IC

29 Squats OC

30 Squats OC

31 Squats OC

32 Squats OC

33 Squats OC

13 Squats OC

10 Indian SU OC

 

Namearama

Pledge

Announcements: Pretzel and Show Me heading to IM in Wilmington, 10/31-11/3 Swamp Fox (Old Flame needs crew and pacers,) Sweet Tea, Livestrong 4k and 1M, Drumstick Dash, Cocoa Cup, Heroes Run

COT

Devo: Be the change you want. Challenge PAX to spread positivity in 3 ways and do each thing every day for next 7 days: Post one positive story on social media, encourage one person, check on someone you haven’t heard from in awhile or that you know is going through a tough time.

 

Moleskin: The inspiration from today’s workout was Ric Flair stating in his 30 For 30 that the way he built up his endurance was with 500 air squats each day. The progression led to 500 squats for the PAX. Minimal mumble chatter today, but there was a nice smell of bacon in the air.

 

Who are these people?

  • When: 20190524
  • QIC: Repo
  • The PAX: Defib, Gypsy, Fish n Chips, Snooki


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Warmup
TTT x10 IC
American Hammers x10 IC
Denise Austin x10 IC
Denise Austin x5 each leg
Calf Raises until Q cramps
Nolan Ryan x10 each side

Mosey to softball field
Bird Dog x10 Each Leg
Fire Hydrants x10 Each Leg
Negative Ruck Press x10
Denise Austin x10 IC
Indian sit-up with ruck x10 OC
Iron Cross x10 OC

Shuffle around circle

Flutter Kicks x 10 IC
Box Cutters x10 IC
Pickle Pounder x10 IC
LBC x10 IC
WWII sit-up x10 IC
American Hammer x10 Ic

Curls x10
Progressive Squat x10
Burt Reynolds x10 each side
Lunge Twist x10 IC

Picnic tables
Dips
Back extension
Leg Extension

Mosey back to Flag

Mary
Out and ins

 

Pledge

Namearama

Announcements

BOM

Devo: Challenge men to share one positive story a day on social media