Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Flirting with Chance at Bedrock

  • When: 20210311
  • QIC: Stalker
  • The PAX: FNC, Peaches (respect), Placebo (respect), Mayhem (respect), Waldo, Snips, Easy In, Sakrete


by Leave a Comment

INTRO: YHC brought the roulette of pain to Bedrock (a decision-making app modified to show a variety of exercises). 9 men played along.

COP: squats (low and slow), TTT (low and slow), lbac’s

THANG: Grab a block and mosey to the parking lot near the entrance, where there was light.  YHC had an extra block waiting.

Round 1: In turn, spin the wheel, call out the exercise for the other PAX to perform while you farmer’s carry two blocks around the parking lot.

Round 2: Repeat. Speed round.

Team carry the blocks back to the flag.

MARY: mountain climbers

Numberama, Namerama, Pledge, Announcements:

BOM:

DEVO: Everyone needs an accountability partner, like Nathan to King David.

Flippin Good Time at Seismic

  • When: 20210302
  • QIC: Stalker
  • The PAX: Goose (respect), Old Flame (respect), Peg (respect), Microwave, Flo, Milton, Fanny Pack, Splinter, Space Cowboy, Smoky


by Leave a Comment

INTRO: YHC brought the roulette of pain to Seismic (a decision-making app modified to show a variety of exercises). 11 men were sent home busted, yet satisfied.

COP: merkins (low and slow), squats (low and slow), TTT (low and slow)

THANG: Grab a block and rally in the back parking lot, where YHC had the big tire waiting.

Round 1: In turn, spin the wheel, call out the exercise for the other PAX to perform while you flip the tire 5 times, then sprint around the parking lot and back to the PAX.

Round 2: Repeat with a partner.

Round 3: Tire flip indian run. Flip the tire, then move to the back of the line. Every time the tire flips, everyone does 1 burpee.

MARY: something, something else, something else

Numberama, Namerama, Pledge, Announcements:

BOM:

DEVO: Proverbs 22:29  Do you see a man skillful in his work? He will stand before kings; he will not stand before obscure men.

Whatever your chosen line of work, do it with pride.

Playing with Logs at Faultline

  • When: 20210129
  • QIC: Stalker
  • The PAX: Threes Company, Minivan


by Leave a Comment

INTRO: With McFly relaunching The Ditch this weekend, he asked YHC to procure some logs for his AO. This got YHC thinking about some worthy logs exercises, and beta testing some new ones at Faultline. Some are keepers, others not so much.

COP: Slow jog around the AO to the coupons.

THANG: At the coupons, each man grabbed a log and shouldered it to the field.

Log flip to other end of field (about 60yds)

OHP (ear to ear)

Log flip back across the field

People’s chair w/ one-handed log press

Log curls

Reverse lunge while dragging the log

Log bench press

Log vault

Step-ups w/ log

Lawnmowers w/ log

Hydraulic squats w/ log

Crawl bear while rolling the log with feet

Stow logs

MARY: WW1 situps

Numberama, Namerama, Pledge, Announcements:

BOM:

DEVO: Keep it simple. Multi-tasking is a myth. You can do a marginal job with multiple tasks, or you can do one task really well. Focus on the task right in front of you, crush it, then move on to the next task.

Doing Math at The Jones

  • When: 20201029
  • QIC: Stalker
  • The PAX: Stringbean, Dorothy Mantooth, Suave, Lotta Love, Nacho Libre


by Leave a Comment

INTRO: Here’s a fun fact: Park Circle has a diameter of 820′, giving it a circumference of 2,575′ or 0.49mi. There are eight intersections at Park Circle that are 322′ apart, creating a wheel with a spoke every 45°. Such symmetry satisfies YHC’s OCD. 5 other men joined in the maths, running about 1.5mi in the process.

COP: TTT, World’s Greatest Stretch

THANG: Mosey the 1/2 mile to Park Circle.

At 0° – wide merkins x10 (in cadence), sprint to next intersection.

At 45° – wipers x20 (in cadence), sprint to next intersection.

At 90° – mtn climbers x30 (in cadence), sprint to next intersection.

At 135° – sumo squats x40, sprint to next intersection.

At 180° – inchworm merkins x50, sprint to next intersection.

At 225° – low plank x60sec, sprint to next intersection.

At 270° – overhead claps x70 (in cadence), sprint to next intersection.

At 315° – calf raises x80, sprint to next intersection.

At 360° – SSH x90, sprint to next intersection.

Mosey back to the AO, stopping along the way for 100’s.

MARY: rocking horse LBC’s, flutter kicks

Numberama, Namerama, Pledge, Announcements:

BOM:

DEVO: 

Give Me the Readers Digest Version – Bedrock

  • When: 20201027
  • QIC: Stalker
  • The PAX: Splinter, Easy In, Chum, High Stick, Waldo, Sakrete, Fish N Chips, Old Flame (respect), BTB, Repo, Paw Patrol, Double Trouble, Sugar Mtn


by Leave a Comment

INTRO: This mornings’s offering was a simple but effective BC, combining upper body, core, legs, and a little cardio for good measure. 14 men joined in the fun.

COP: LBAC’s, merkins

THANG: Indian run to the entrance: derkins, merkins, inclined merkins, bench dips.

Indian run to the scoreboard: pullups, hanging crunches.

Run to the ballfield: crawl bears w/ bear squats.

Run to the gravel parking lot: Relay sprint to the flag.

At the flag: curls x60, OHP x30, Squats x100

MARY: wipers over the block, 100’s

Numberama, Namerama, Pledge, Announcements:

BOM:

DEVO: Matthew 6:7 “And when you pray, do not heap up empty phrases as the Gentiles do, for they think that they will be heard for their many words.” Like most conversations, your conversation with God should be simple and to the point – The Reader’s Digest version.

Make Boot Camps Hard Again – Bedrock

  • When: 20201006
  • QIC: Stalker
  • The PAX: Splinter, Mad Dog, Easy In, Chum, High Stick, Waldo, Sakrete, Manana, Fish N Chips, Grits (respect), Old Flame (respect)


by Leave a Comment

INTRO: In his old age, YHC may be slipping in the area of delivering worthy beatdowns. This workout was an attempt to remedy that situation. In all, 12 men called YHC’s bluff when he preblasted dicks will be knocked in the dirt.

COP: 400 reps of plank jacks, crunchy frogs, leg lifts, Freddie’s, and bear crawls.

THANG: tempo merkins, tempo block jumps, curls-7’s, Bulgarian split squats, wide merkins, wide planks, calf raises, tri ext, and sumo squats.

Indian run sprints. Stop for uneven merkins and flutter kicks.

MARY: wipers over the block, stow blocks

Numberama, Namerama, Pledge, Announcements:

BOM:

DEVO: Psalms 119:11

MOLESKIN: T-claps to Waldo for holding me accountable to post the backblast. Standards are important.

Superhero Training Camp at The Den

  • When: 20200930
  • QIC: Stalker
  • The PAX: GI Jane (respect), Mr. Feeney, Oops, UGA, Broke Back, Tinder, Weezer


by Leave a Comment

INTRO: YHC started the BC with a thought provoking question: Are people basically good or basically bad? Are we generally good people led astray by society, or are we generally bad people kept in check by society? To ask it yet another way, if we had a superpower, would we be superheroes or super villians?

8 men reported to Superhero Training Camp to see if they’d make the cut.

COP: LBAC’s, air squats. Grab a block, cussack back to the flag.

THANG: Jog around the church.

Spiderman merkins, Superman hold, superhero landing, curls for the girls, jog around the church.

OHP, star plank, jump squats, run around the church.

Tri ext, Carolina drydock on block, calf raises, run around the church.

Stow blocks

MARY: flutter kicks

Numberama, Namerama, Pledge, Announcements:

BOM:

DEVO: Hero or Villian? Kept in-check by society, or led astray by society? Jesus warned his followers on multiple occasions to be “in the world, but not of the world”. John 15:19 says, “If you belonged to the world, it would love you as its own. As it is, you do not belong to the world, but I have chosen you out of the world. That is why the world hates you.” It’s not easy going against societal flow, to stand above the crowd, to be a Christian. In fact, all of the Apostles were persecuted. As societal morals continue to decay, Christians will be increasingly mocked and ridiculed. The world needs “superheroes” to stand against evil. Superheroes need to be strong.

Spring Cleaning – Bedrock

  • When: 20200908
  • QIC: Stalker
  • The PAX: Mayhem (respect), Splinter, Mad Dog, Spookie (respect), Easy In, Prius (respect), Chum, Maj Dad (respect), High Stick, Waldo, Sakrete, Gruber, Manana, AC/DC, DT, Fish N Chips, Sugar Mtn


by Leave a Comment

INTRO: Always trying to keep things interesting, and using Bedrock to try new routines, YHC cleaned out his garage and brought a variety of toys to the AO. Some worked, some not so much. In all, 18 men came out to play.

COP: TTT, inchworm merkins

THANG: In 3 columns, Indian run, serpentine style, to the scoreboard. Once there, do 11’s (derkins & V-ups) from parking head to the opposite parking head.

Indian run to the far parking lot, where YHC had staged several stations (with Manana’s help). The stations were: tire flip, rope log pull, jump rope, 60# sandbag toss, heavy bag carry

MARY: alternating heel touches

Numberama, Namerama, Pledge, Announcements:

BOM:

DEVO: 

MOLESKIN: T-claps to Waldo for holding me accountable to post the backblast. Standards are important.

Tectonic Gym

  • When: 20200911
  • QIC: Stalker
  • The PAX: Placebo (respect), Beaver, AC/DC, Subzero, Motherboard (respect), Repo, High Stick, Manana, M&M (respect), Double Trouble, Wilma, Spookie (respect), BTB (respect), Grits (respect)


by Leave a Comment

INTRO: The PAX showed up in force this morning to take advantage of a free trial workout at the Tectonic Gym. 15 men are considering a membership.

COP: TTT, Outcast merkins, squats, mosey around the triangle

THANG: At the triangle, the men paired up and claimed one of a variety of preset stations:

20yd log rope pull

60# sandbag burpees

Uneven merkins

Dolly crunches

Jump Rope

Dumbbell curl presses

Run around the triangle

When the team running around the circle returned to the gym, all teams rotated to the next station. Each team visited each station twice.

MARY: alternate heel touches, plank, side plank, V-ups

Numberama, Namerama, Pledge, Announcements:

BOM:

DEVO: On the morning of 9.11.2001, countless people were saved from disaster because they got stuck in traffic, or had a sick child, or missed their flight, or got called out of town unexpectedly, or had to perform some undesirable task away from the office, etc., etc. Who knows why they were saved as a result of some minor inconvenience? The point is, whatever you are dealing with right now, know that you are exactly where you are suppose to be. Rejoice in minor inconveniences.

Supersets at Seismic

  • When: 20200915
  • QIC: Stalker
  • The PAX: Goose (respect), Placebo (respect), Smoky (respect), Major Dad (respect), Flo, High Stick, Splinter, Space Cowboy, Schrute, Fannie Pack, Floppy, Cannoli, Snap-On, Milton, Sugar Mtn, Mary


by Leave a Comment

INTRO: “Men, I have good news and bad news. The good news is we are only doing four exercises. The bad news is we are going to do a crap ton of them.” 17 men had a strong showing at Seismic this morning.

COP: Outcast merkins, bear squats, flutter kicks, LBAC’s

THANG: Grab a block and rally back at the flag.

Supersets: Do as many reps as you can, then progressively move to slightly easier forms of the exercise until the requisite reps are met.

Derkins, merkins, ferkins (female merkins), block presses x 100

Single-leg squats, squats w/ block, squats on block x 150

OHP, upright rows, overhead claps x 100

Dammits, WW1 w/ block, LBC’s x 100

MARY: alternate heel touches, 100’s

Numberama, Namerama, Pledge, Announcements:

BOM:

DEVO: I believe many people feel anxious, angry and hopeless because the internet and social media are constantly bombarding us with drama and problems, which feel out of our control. What’s worse is our phones are engineered to compel and keep our attention. Logarithms are written to predict our likes/dislikes and constantly place content in our feeds. Studys have shown that fake news is shared six times more often than factual news. The idea is to keep us staring at our phones for as long as possible so that social media platforms can sell more ads. What’s the side effect? We are more divisive and unhappy than ever before. What’s the cure? 1. Put your phone down. Get outside and experience real human interaction. 2. Turn off all notifications, which are like a bell to Pavlov’s dog. 3. Get your news from a variety of sources with a variety of perspectives to help combat “confirmation bias”. Check out Netflix’s “The Social Dilemma“, especially if you have teens and preteens.