Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Pax Aplenty: Modify If You Have Too

  • When: 20190118
  • QIC: Toto
  • The PAX: Sugar Mountain, Hard Drive, Cisco, Tiki, Speedo, Recount, Hanging Chad, Link, Harry Winks, Cici, Smoky, Toto


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Disclaimer: Not Given no new guys

Warmup: Swim 10 Lengths

The thing before the thang: 

-4 lengths motor boat

-4 lengths arms only

-rinse and repeat

-4 lengths dolphin kick

-4 lengths arms only

-rinse and repeat

Thang: 

Dora:  50 swimmers push up; 100 swimmers pull ups; 150 flutter kicks 4 count all done while partner swims 6 lengths and switch.

Swim Sprints

-set of 10 / 1 length in 30 seconds

-set of 4 / 1 length in 25 seconds

Tread Water

Numberama, Namerama, Plegde, Announcements, Prayer Requests:

BOM

Tsunami Sprint Fest

  • When: 20181012
  • QIC: Toto
  • The PAX: Hanging Chad, Recount, Sugar Mountain, Lotta Love, Toto


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Conditions: Moist and wet

FNGs: none

Warmup – 8 links

The Thang:

4 links motor boat

4 links catch up

4 links dolphin kick

4 links one arm stroke

Rinse and repeat

2 links nice & easy

Usain Bolt with Pax calling excercise

Sprints

Set of 10 / 1 length 25 seconds

2 links nice & easy

Set of 5/ 2 length 45 seconds

8 link cool down

Numberama, namearama, pledge, COT

The Storm Before the Storm

  • When: 20180518
  • QIC: Toto
  • The PAX: Speedo, Sugar Mountain, Ma Bell, Recount, Hanging Chad, Harry Winks, Floater, Toto


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Weather:  Warm and super muggy, water temp was A Okay.

Warm-Up:  8 lengths freestyle

The Thang:

  • 4 lengths motor boat
  • 4 lengths catch up
  • 4 lengths motor boat
  • 4 lengths catch up

Latter: Freestyle Swim w/ buoy

  • Started w/ 1 length, went up to 6 and back down
  • 2 lengths nice and easy

Tarzan Swim (working on spotting buoy’s in open water swim competitions)

  • 2 sets of 4 lengths

Sprints (set of 6)

  • 1 lengths freestyle in 15 seconds (everyone was sucking the O’s)

Sprints (set of 4)

  • 2 lengths freestyle in 45 seconds

Free Swim for 10 minutes

Cool Down:  2 lengths nice and easy

Announcements, Pledge, BOM

Moleskin:  Great push by the boys today.  I didn’t allow much recovery between exercises.  Everyone is getting ready for the Low Country Splash, and anticipate the F3 team to do well!  We refueled the engines at Hello Deli afterwards.

Four’s Forever!!

  • When: 20180323
  • QIC: Toto
  • The PAX: Speedo, Lotalove, Crash, Hanging Chad, Toto


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Weather:  35 some degrees, Danny Jones was a foggy gloom, water temp was A Okay.

Warm-Up:  12 lengths freestyle

The Thang:

  • 4 lengths beer can holder
  • 4 lengths motor boat
  • 4 lengths freestyle w/ swim buoy
  • 4 lengths breast-stroke

Rinse & Repeat

Sprints (set of 4)

  • 1 length freestyle in 20 seconds

Rinse and Repeat

  • 4 lengths nice and easy

Sprints (set of 4)

  • 2 lengths freestyle in 45 seconds
  • 4 lengths nice and easy

Cool Down:  treading water for about 3 minutes

Announcements, Pledge, BOM

Moleskin:  Good luck to all the men running the #P200!  We missed you.  Great push by the men this morning in the gloom!

Birthday Bash Beatdown

  • When: 20180126
  • QIC: Toto
  • The PAX: Bodett, Lottalove, Sugar Mountain, Speedo, Recount, Toto


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Weather:  30 some degrees, Danny Jones was a foggy gloom, water temp was A Okay.

Warm-Up:  10 lengths freestyle

The Thang:

Exercises done with kick-board and swim buoy:

  • 2 lengths motor boat
  • 2 lengths dolphin kick
  • 2 lengths motor boat
  • 2 lengths dolphin kick
  • 4 lengths freestyle
  • 4 lengths breast stroke
  • 4 lengths freestyle
  • 4 lengths breast stroke

Rinse & Repeat

Distance on timer (60 seconds to complete w/ short recovery)

  • 4 lengths freestyle
  • 4 lengths breast stroke
  • 4 lengths butterfly

Distance on timer (50 seconds to complete w/ short recovery)

  • 4 lengths freestyle
  • 4 lengths freestyle
  • 4 lengths freestyle

Sprint Recover Ladder (all freestyle)

  • 1 length sprint
  • 2 lengths (1 sprint / 1 recover)
  • 3 lengths (1 sprint / 2 recover)
  • 4 lengths (1 sprint / 3 recover)
  • 5 lengths (1 sprint / 4 recover)

Cool Down:  treading water for five minutes / up downs / 8 lengths freestyle

Announcements, Pledge, BOM

Moleskin:  T-claps to the men that came out for my birthday bash . . . I teetered on beat down and not trying to be too cruel.  Everyone gave a good push, especially Recount who is now swimming without fins!  It does make a difference especially when your doing motor boats and dolphin kicks galore.

Polar Plunge Beatdown

  • When: 20171229
  • QIC: Toto
  • The PAX: Speedo, Ma Bell, Lottalove, Bodett, Toto


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Weather:  34 degrees, Danny Jones was a foggy gloom, water temp a bit frigid

Warm-Up:  10 lengths freestyle

The Thang:

  • 4 lengths motor boat
  • 4 lengths breast stroke
  • 4 lengths butterfly
  • 4 lengths freestyle

Rinse & Repeat

Sprint Recover Ladder (all freestyle)

  • 1 length sprint
  • 2 lengths (1 sprint / 1 recover)
  • 3 lengths (1 sprint / 2 recover)
  • 4 lengths (1 sprint / 3 recover)
  • 5 lengths (1 sprint / 4 recover)
  • 6 lengths (1 sprint / 5 recover)
  • 7 lengths (1 sprint / 6 recover)
  • and down the ladder

Cool Down:  8 lengths freestyle

Announcements, Pledge, BOM

Moleskin:  T-claps to the men that came out through the holiday’s to push themselves to new levels.

Cards Were Stacked

  • When: 20171013
  • QIC: Toto
  • The PAX: Recount, Hanging Chad, Toto


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Conditions:  73 degrees and 100% humidity, pool was cool and crisp.

Warm-Up:  8 lengths free-style

The Thang:  Deck of Cards this is how it worked . . .

  • Hearts=freestyle / Diamonds=butterfly / Spades=freestyle with swim buoy / Clubs=breast-stroke
  • Facecards= 2 length motor boat
  • Joker & Aces= 1 up down
  • Deuces=2 lengths
  • 3-5=4 lengths
  • 6-10=6 lengths

Moleskin:  QIC never has done deck of cards at Tsunami before and it was a great workout.  We also prayed for Speedo and family who have a few under the weather, and Canadian Bacon who HC’d and once again fartsacked.  May God have mercy on his soul.

Pledge, Annoucements, Prayer Requests, BOM 

 

 

 

Hauling the Mail

  • When: 20170811
  • QIC: Toto
  • The PAX: Speedo, Ma Bell, Sugar Mountain, Valdez, Jingles, Toto


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Moleskin:  The Q’s plan was to put in some good mileage with the PAX today.  In other words, we did a crap ton of swimming!

Conditions:  perfect water temp to sweat in

Warm-up:

8 lengths free-style

The Thang:

  • 2 lengths motor boat
  • 2 lengths dolphin kick
  • 4 lengths motor boat
  • 4 lengths dolphin kick

Rinse and repeat

  • 2 lengths free-style w/ swim buoy
  • 2 lengths breast-stroke w/ swim buoy
  • 4 lengths free-style w/ swim buoy
  • 4 lengths breast-stroke w/ swim buoy
  • 8 lengths free-style w/ swim buoy

Rinse and repeat

  • 1 length free-style 100%
  • 2 lengths free-style (1 @ 100% 1 @ recovery pace)
  • 3 lengths free-style (1@ 100% 2 @ recovery pace)
  • 4 lengths free-style (1 @ 100% 3 @ recovery pace)

2 lengths nice and easy

5 minutes of treading water

Warm Down:

2 lengths nice and easy

COT:
Annoucements
Nameorama:
Pledge
Prayer Concerns
BOM