Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

The only workout where people was wet but not cold.

  • When: 20191115
  • QIC: Speedo
  • The PAX: Sugar Mountain; Milton; Hanging Chad; Recount; High Stick; Pretzel


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Conditions: Very wet but not cold

FNGs: None

Warm up:  10 links freestyle

8 links motor boat

6 links free

8 links motor boat

6 links free

4 links fly kick/ 4 links fly swim

4 links back kick/4 links back swim

4 links breast kick/ 4 links breast swim

4 links motor boat/ 4 links free swim

4 links easy

8 links on 40

8 links on 35

8 links on 30

8 links on 25

8 links on 20

Cool down – 4 links

Recover Recover

Numberama: 7

Namerama: Hanging Chad, Recount, High Stick, Sugar Mountain, Milton, Speedo, Pretzel

Pledge and COT

Hello Deli for 3rd F.

Date: 12/07/2018 Weather Wet QIC: Speedo Mountain PAX: Hard Drive, Cisco, Recount, Irco, Snowden,Discount, Link, Milton,Speedo Warm up 10 links free style 2 x 6 links of each Motor boat 6 One arm pull. The Thing: Dora partner up 50 wall pushups each 100 flutter kicks on its back 150 in and outs 5 minutes threading water Recovery-recovery Announcements Pledge BOM

  • When: 20181228
  • QIC: Speedo
  • The PAX: Hard Drive, Cisco, Recount, Irco, Snowden,Discount, Link, Milton,Speedo


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The Shark didn’t bite the Tsunami pax

  • When: 20181102
  • QIC: Speedo
  • The PAX: Sugar Mountain; Cisco; Suave; Toto; Recount; Hanging Chad; Redo


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Warmup: 10 links

Drills:

4 links close fist

4 links Catch-up stroke

4 links motor boat

4 links right arm forward left arm only reverse

4 links motor boat

8 links sprint @ 45 secs

4 links recovery

10 minutes – Swim at your pace keeping counting of your links. Good push by the pax and remember your number to improve the next time

Sprints:

4 links @ 45secs

4 links @ 30 secs

4 links @ 25 secs

warm down- 4 links

Numberama; Namerama; Pedge; BOM

Moleskin: This was the first time YHC Q in a very long time. The pax continue to make some huge progress over there stroke and abilities in the water. Proud of this guys and their work.

Oh!! I have the Q!! Crap I forgot!!

  • When: 20180615
  • QIC: Speedo
  • The PAX: Toto; Hanging Chad; Speedo


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F3 Mission Statement: “To plant, serve and grow small workout groups, in order to reinvigorate male community leadership.” -Dred

Disclaimer: YHC completely forgot he had the Q so this was out of his empty mind.

W/U 8 links free

2X

6 links motor boat

6 links pulling

The Thang, Pyramid

Start with 1 link up to 10 links. Even links are sprint and odds are nice and easy.

1 link sprint; 2 links (1 sprint/1 easy); 3 links (1 sprint/1 easy/1 sprint); you get the rest.

Everything that goes up needs to go down.

Cool down 4 links.

Numberama: 3

Namearama: Toto, Hanging Chad, Speedo

Announcements: JI Sprint

BOM:

Moleskin: Small but dedicated group this morning. As we work hard we follow by delicious breakfast at Hello Deli.

 

Sharkbait Ooh-Ha-Ha

  • When: 20180608
  • QIC: Speedo
  • The PAX: Show Me; Recount; Hanging Chad; Hairy Winks; Speedo


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Intro: YHC was glad to be back at Tsunami after couple weeks of being out.

Weather: 70s and cool , perfect water temperature.

FNGs:  none

Warm-up: 8 links ; 4 links motor boat; 6 links; 4 links motor boat; 4 links; 4 links motor boat

The Thang:

4 X 12 links (4 easy/ 4 medium/ 4 hard) 1st @ 30 2nd @ 25 3Rd @ 20 4Th @ 15secs

10 links – free/something else

Time trial – 4 links all out

Recount – 40s

Hanging Chad – 41s

Hairy Winks – 43s

Show Me – 59s

Speedo – 30s

Cool down- 4 links

Numberama: 5

Namerama: complete

Pledge, Prayer, Announcements

Prayed for elections and those working on it as well for Sugar Mountain friend’s family who lost their young child.

Pyramid of Tsunami

  • When: 20180420
  • QIC: Speedo
  • The PAX: Toto, Hairy Winks, DHL, Speedo, Glitter Ponny, Jingles, Sugar Mountain, Ma Bell


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F3 Mission Statement: “To plant, serve and grow small workout groups, in order to reinvigorate male community leadership.” -Dred

Disclaimer: Don’t drown

 

FNGs: 0

W/U 10 links free

2X

4 links motor boat

4 links one arm in front while the other does the stroke. Alternate each link

The Thang, Pyramid

Start with 1 link up to 10 links. Even links are sprint and odds are nice and easy.

1 link sprint; 2 links (1 sprint/1 easy); 3 links (1 sprint/1 easy/1 sprint); you get the rest.

Everything that goes up needs to go down.

 

Cool down 4 links.

Numberama: 8

Namearama: Toto, Hairy Winks, DHL, Speedo, Glitter Ponny, Jingles, Sugar Mountain, Ma Bell

Announcements: Lowcountry Splash coming up on May 26th. Sign up sign up.

Pledge of Allegiance:

BOM:

Moleskin: Another great show by the pax that continues to grow. We had two new virgins to Tsunami that did very well on DHL and Glitter Ponny. Some future locations for Tsunami were discussed as we continue to grow and be will announce more if in fact materializes.

Devo: None

The Tour Del Wescott Park

  • When: 20180306
  • QIC: Speedo
  • The PAX: Kenny G; Show Me; Waldo, Splinter, Fish N Chips, Sacrete, Pyle, Prius-Respect, Yo Adrian-Respect, Defib, Wambach, Ma Bell, Cheetah, Speedo


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Temperature was in the lower 50s.

COP – SSH x 20, DQ x 15, IW x 15, LBAC 30 (15 F; 15 B); 15 MC, 20 LBC

Indian run for a tour of the Park.

Stop at the entrance

  • 25 calf raises in the wall
  • Box jumps X 20 OYO
  • Dips X 20 Q
  • Step ups X 20 OYO
  • Decline Merkins x 20 Q
  • Monkey Humpers X 20 IC
  • Incline Merkins X 20 Q

Mosey to the score boards at the back of the park

Pull-up/Merkin Challenge (Do 3 pull up and 3 merkin the first minute, then add one of each to each proceeding minute (ex: minute 4 is 4 pull up and 4 merkin, minute 3 is 5 pull ups and 5 Merkins, etc for 10 minutes). It’s a lot harder than you think unless you are Yo Adrian.

Mosey to the Whiffle Ball field and line up in the line

  • LBC x 25 IC
  • Bear crawl to middle
  • Flutterkicks X 25 (4 count)
  • Bear crawl to end
  • American Hammers X 20 (4 count)
  • Crawl bear to middle
  • WWI sit ups x 20 Q
  • Crawl bear to end
  • Alternating shoulder touches X 20 IC

Mosey back to the flags.

Tour distance was about 1.2-1.5 miles.

BOM:

Numberama, nameorama

Announcements: Mud Run, and a lots of running events coming up

Prayer requests: Ma Bell’ daughter, Show Me co-workers with cancer, Splinter’s mom and praise for Waldo’s mom.

DEVO:

YHC spoke about the importance of giving full attention to our wife, kids and co-workers. Kids notices the most and this influence them as they grow up. Wife’s you know the result if you don’t pay attention on her. And co-workers sometimes just want to vent but by you giving their full attention you are living the life God called us to.

Moleskin: YHC try to incorporate a full body workout. Not everyone likes running like Fish N Chips but everyone embraced the workout. As I putted in my pre-blast Every Little Bit Count.

The Train that never moved

  • When: 20180302
  • QIC: Speedo
  • The PAX: Bodet, Recount, Hairy Winks, Canadian Bacon, Ma Bell, Sugar Mountain, Lottalove, Toto, Speedo, Hanging Chad


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Conditions: Moist

FNGs: None

Warm-Up – 10 links freestyle

10 links other then freestyle

10 links freestyle

10 links other then freestyle

10 links motorboat

10 links kick other then motorboat

10 links (every two change gear, 1st,2nd,3rd,4th,5th)

10 links motorboat

10 links (every two change gear, 1st,2nd,3rd,4th,5th)

10 links motorboat

10 links at 5th gear

 

4 link cool down

Numberama, Namearama, Pledge, COT

Moleskin: The train tried to stop this Pax but we did not allow to happen. Great work by the Pax. Some didn’t like the kicks but that will make you better. The train again tried to stop us from enjoying our bacon at Hello Deli but this pax would not allowed.

Dryland modified Workout

  • When: 20180215
  • QIC: Speedo
  • The PAX: Kenny G; Fish N Chips; Wambach; Waldo; Yo Adrian; Prius; Splinter; High Stick; Magic Mike; Defib; Sakrete; Speedo


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Conditions: 50s

FNGs: None

Disclaimer: Given

SCS: Waldo; Splinter; High Stick; Sakrete; Speedo

Warm up:

15 TTH IC

20 LBACs IC

15 Don Quixote IC

10 Swimmers Alternate Arms

Form a line and indian run to the front of the park

The Thang:

  • 15 wall jumps
  • 5 IC Lunges with back foot on the wall
  • 20 IC merkins
  • 20 IC dips
  • 20 IC LBCs
  • 20 IC squats
  • 10 IC shoulder touches
  • 10 IC Iron Crosses
  • 10 IC staggered push-ups
  • 10 IC Plank rotations
  • 10 IC bridges (Reverse Pickle punders)
  • 20 IC flutter kicks
  • 20 IC swimmers (Scuba Steve)

Repeat

Mary: 20 LBCS IC; 20 Flutter kicks IC; 20 American Hammers IC

Numberama, namorama, announcements, pledge, prayer requests, prayer

Devo:

Therefore humble yourselves [demote, lower yourselves in your own estimation] under the mighty hand of God, that in due time He may exalt you, casting the whole of your care [all your anxieties, all your worries, all your concerns, once and for all] on Him, for He cares for you affectionately and cares about you watchfully” (1 Peter 5:6-7, Amplified).

 

Flutter kicks and Time Trial

  • When: 20180202
  • QIC: Speedo
  • The PAX: Lotalove; Recount; Hanging Chad; Sugar Mountain; Toto; FNG-Hairy Winks; Canadian Bacon; Speedo


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Intro: Get ready to get wet!!

Weather: Perfect

FNGs: Hairy Winks

Warm up : 10 links

4 links motor boat

4 links beer can holder

4 links motor boat

4 links free (Easy, Build, Easy, Hard)

4 links motor boat

4 links free (Easy, Build, Easy, Hard)

THANG:

10 minute time trial – swim at pace you can hold for 10 minutes avoiding stopping. Count your links and use to better yourself the next time.

Recount – 40 links

Sugar Mountain – 42

Toto – 52

Canadian Bacon – 34

Hairy Winks – 12

Lotalove – 38

Hanging Chad – 42

Speedo – 62

This is a good exercise to measure your swim fitness test.

4 links motor boat

4 links catchup stroke

4 X 15 sec flutter kicks on the wall follow by 1 link sprint

Usain bolt – 1 pax sprint while the others flutter kick as hard as possible in the wall.

Cool Down – 4 links

Numberama: 8

Annoucements:

Pork for Picasso; 24 hrs Hallucination race; Lowcountry Splash

Pledge & Prayer

DEVO: Speedo

James 3:9-12

9 With the tongue we praise our Lord and Father, and with it we curse human beings, who have been made in God’s likeness. 10 Out of the same mouth come praise and cursing. My brothers and sisters, this should not be. 11 Can both fresh water and salt water flow from the same spring? 12 My brothers and sisters, can a fig tree bear olives, or a grapevine bear figs? Neither can a salt spring produce fresh water.

Moleskin:

This group of guys continue to impress me. Excellent push by the entire Pax. They have also brought a new FNG-Hairy Winks. We had a great 2nd and 3rd F at Hello Deli.