Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Cannoli’s Birthday Shortcake

  • When: 20170811
  • QIC: Shortcake
  • The PAX: Mom Swap, Craps(Respect), Muscadine, Bing (Welcome), Old Flame (Respect), X ray (Respect), Chum, High Stick, Cannoli (Happy Birthday), Adjustment (Respect), Hospice (Respect), Suarez, Caterpillar, Sparky, Peg, Pretzel, Short Circuit, Wolverine, Borland, Sakrete, Geppetto, Minivan, City Slicker


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Conditions: Sucky and very Balmy

Warmup: I was three minutes late so it was some stuff Cannoli cam up with until I got there.

THE THANG: The Pax moseyed to the cage where everyone grabbed a block and went to the tennis courts. There we got in a single file line along the fence and the directions were given. We would do a simple set of 11’s. One the side of the courts we were on were to do Damnits with the block. Then bear crawl to far fence where 8 count body builders in cadence would be preformed. The return trip would be lunges.  Half way through the 11’s a 10 count was requested so YHC obliged with a fast paced mosey around the AO two times for measure. Once the Pax musted back in side the courts YHC noticed time was running low. I decided to do the remaining  15 Damnits all at once then sprint to the other end where we knocked out an additional 10 Body Builders! Pax then stowed the blocks and circled around the flag.

Mary: 36 pushups for Cannoli’s Birth Date celebration

Numberama, Namerama, Pledge, anouncements, COT

 

Moleskin: Today we celebrated Cannoli’s Birthday but every day in the Gloom should be a celebration! I had a really great time with my peers, the mummblechatter was high even during the worst of it. A lot of sweat was left on those courts that morning! Great work guys and Happy Birthday Cannoli!!!

Fault Line

  • When: 20170802
  • QIC: Caterpillar
  • The PAX: Negative, Showbiz, Sandman, Mooch, Geppetto, Magoo, Osteen, Craps, Wolverine, X ray, Minivan, 50-50, Bee Wax


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Warmup SSHX30, Carolina Dry Docks x 10, TTT x 15, high knees x 20

got a block

Report to tennis courts

10 merkins, 10 overhead presses, 10 tricep ext

suicide burpees  1 2 3

Lunge walk long ends and bear crawl short ends

10 Damn it’s , 20 flutter kicks, 10/10 Burt reynolds

Repeat lunges and bear crawls

REPEAT

COT:  announcements, pledge, FNG naming and prayer

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!

Humping Logs at Faultline

  • When: 20170726
  • QIC: Stalker
  • The PAX: Old Flame (respect), Shortcake, Geppetto, Negative, McGoo, Borland, Caterpillar, Minivan, Short Circuit, Wolverine, 50-50


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Intro:  The PAX challenged YHC to bring a ballbuster workout to Faultline, and even partially designed said ballbuster. Hopefully YHC delivered.

Disclaimer:  No FNG’s, but a disclaimer was given anyway. The disclaimer is a good reminder that ultimately, we are all responsible for our own safety.

Warmup:  Arm Circles, World’s Greatest Stretch, Carolina Dry Docks

Thang:  Each PAX selected a log to solo carry, and moved out toward Jingles Hill for a round of 7’s. Realizing that our time was already running short, YHC called an audible and started the 7’s a few blocks early. The 7’s consisted of 6 squat/thrust/raises (with log, squat, then OHP as you standup, then a calf raise), then run to the next block with the log, then 1 curl/merkin (curl the log, then drop down for a merkin). Repeat until the PAX reach 1 squat/thrust/raise and 6 curl/merkins.

At the cage, engage in a photo op of a possible future exercise – the pole merkin. Thank you Old Flame for the idea, and Wolverine for actually trying it.

Stow logs.

Mary:  Dying cockroach x20 (IC), 100’s (IC)

Pledge, Announcements, Prayer Requests, BOM:

Devo:  “Dear children, keep away from anything that might take God’s place in your hearts.” 1 John 5:21.

Moleskin:  This morning’s workout was hard, but isn’t that why we roll out of our warm beds at 0400? If it’s easy, I’m not getting stronger or better, so why bother? So I can brag at the office that I worked-out this morning? Nah. We started with 12, and with some encouragement and F3 brothers beside us, we ended with 12. Good job, men.

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!

Large crowd and a lot of mumble chatter silenced w/ burpees

  • When: 20170719
  • QIC: Caterpillar
  • The PAX: Recount, Geppetto, Showbiz, Sandman, Craps, Negative (FNG), Bob the Builder, Osteen, Magoo, Minivan, Shortcake, Trojan, PTI, X ray, Borland


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Conditions:  72 and clear (slightly cooler this morn)

The Thang:

Warm up at COP:  30 SSH, 15 TTT, BAC x 10 to and fro, High knees x 20

Mozy to cage for block and return to horseshoe pit

10 exercises:

20 Merkins, 20 dips, 15 overhead presses, 20 curls, 10 Burpees, 30 flutter kicks, 30 LBC’s, 20 squats, 20 kettle bell swings, 10 and 10 lawn mower pulls  (Burpees repeated if the noise got to loud)

jog the AO

Return for a rinse and repeat

COT:  Announcements, Count off, pledge, FNG naming, Prayer

Moleskin:  Welcome FNG Richard Schofield “negative”.  Richard came with Osteen and is a real estate photographer, came from Philly eight yrs ago, married with 3 kids.  T claps to Trojan for his continued hard work.  Thanks to the large attendance.  Thanks to Bob the builder and Shortcake for the commentary.    thanks to all for a great workout!!

This Workout Needs a Name

  • When: 20170712
  • QIC: Floppy
  • The PAX: Pretzel, Bob the Builder (Respect), Osteen, Geppetto, Minivan, Peg, Old Flame (Respect), Showbiz (FNG), Sandman, Magoo, Bellator (Respect), PTI, Short Circuit, Trojan, Floppy


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Conditions: high 70s and higher humidity

FNG: Welcome Showbiz!

Warm-Up:

  • Hydraulic Squats x 10 IC

The Thang:

  • Get a battle buddy
  • Get in 2 columns and always run in unison with your BB
  • Indian Run toward train tracks, go up Jingle’s Hill, turn right, and end at Hutchinson Square. On the run, when Floppy is in the front of the line everyone does 20 overhead claps on Q. When Peg is in the front of the line we stop and do 10 burpees, then column up and continue on. 
  • At square, descending bear crawl derkins 5 down to 1- Toe taps on the curb until 6 is in
  • Get with BB and go to first light pole
  • Round 1:
    • At first light pole Partner #1  holds plank while Partner #2 runs to the next light pole and does 5 burpees. When done he holds plank and yells his BB’s name.
    • Upon hearing his name, Partner #1 gets up, runs to the 3rd light pole, does 5 burpees. When done he holds plank and yells his BB’s name.
    • Rinse and repeat all the way to the final light pole (13 total lights)
    • When both partners get there, little baby arm circles forward and backward until 6 is in
  • Round 2:
    • Same pattern
    • Hold- Al Gore
    • Exercise- 5 Carolina Dry Docks 
    • Transition- Duck Walk
    • Waiting for 6- Imperial walkers
  • Round 3
    • Exercise- 10 Merkins
    • Transition- Run
    • Waiting on 6- go back and work with the 6 back to the finish
  • Indian Run back to AO, taking breaks to do hollow hold
  • Mary:
    • Protractor (led by Pretzel)

Devo:

It’s ok to rest. Do it when you need to then jump back in stronger.

Moleskin:

Other than the addition of the burpees and overhead claps on the run, this was a repeat that was just too good to only use once. Luckily, only Old Flame was there the first time. Once he pieced together what we were doing he wasn’t happy. As we got going, profanity flew. It wasn’t easy but everyone finished and finished strong. Great push by everyone.

Quote of the Day:

“This work out needs a name.” -Old Flame