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Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

8th Annual Thanksgiving Day Workout

  • When: 20221124
  • QIC: Hot Spot and Goose
  • The PAX: Peg, Stool, Pretzel, Kiwi, Smokey, Century, Microwave, Mugsy, Radio, Chicken Fry, Three's Company, Wax On, High Tower, Gypsy, Waldo, Amnesia, Mother Board, Ponzi, Here's Johnny, Prayer Request, Goose, Hot Spot


2022-11-25 by Hotspot

Conditions: Mid-sixties and overcast

Count: 22 Pax

The Thang:

Form up at 0700 at the COP

Warm up exercises: Goose 25 SSH IC, 15 Hand release merkins; Hot Spot 10 burpees on Q, 20 Through the Tunnel IC

Count off and split into two sticks.

Goose Group – Sand bag PT upper and lower body mixed with bleacher PT and intermittent loops.

Hot Spot Group – 7 Mary 3

Round 1 – 7 Block curls, 7 Military press, 7 Kettle bells, 25 Flutter kicks IC, run a loop. Rinse and repeat x 3

Round 2 – 7 Incline merkins, 7 Decline merkins, 7 standard merkins, 30 LBC, run a loop. Rinse and repeat x 3

Round 3 – 7 Block squats, 7 skull crushers, 15 American Hammers w/block, run a loop. Rinse and repeat x 3.

Regroup all pax.

Sand bag relay around large loop.

Return to COP for Mary

Goose – WW1 situps on Q x 20, Indian situps on Q x 20

Hot Spot – American Hammers IC x 20, Seals sit ups x 10.

COT: Count, Namorama, Thankfulness circle.

Devo: Hot Spot

Ball of Man: Goose

Social time with coffee and donuts.

 

Filed Under: Fault Line Tagged With: Amnesia, Century (R), Chicken Fry, Goose (R), Gypsy, Here's Johnny, HIgh Tower, Hot Spot (R), Kiwi, Microwave, Motherboard (R), Mugsy, Peg, Ponzi, Prayer Request, Pretzel, Radio, Smokey, Stool, Three's Company, Waldo, Wax On

Sweaty Pearls

  • When: 20210819
  • QIC: Hot Spot
  • The PAX: Fanny Pack, Milton, Smokey, Old Flame, Splinter, Goose, Radio, Hot Spot,


2021-08-19 by Hotspot

Conditions: 75 and Extremely Humid!

Count: 8 Pax – no FNGs

The Thang:

Warm up at COP: 25 SSH IC, 20 Don Quixote IC, 15 Baby Arm Circles IC, 10 Big Arm Circles IC, 10 Burpees on Q.

Run to storage and retrieve CMU.

String of Pearls:

Pearl 1: 20 block curls, 15 block skull crushers, 10 kettle bell swings.

Run 1/4 mile to NW corner

Pearl 2: 50 LBC  oyo, 25 fluter kicks IC, 15 American Hammer IC

Run 1/4 mile to start point

Pearl 3: 20 merkins on Q, 15 incline merkins on Q, 10 decline merkins on Q

Run 1/4 mile to NW corner

Pearl 4: 50 LBC  oyo, 25 fluter kicks IC, 15 American Hammer IC

Run 1/4 mile to start point

Pearl 5: 15 squat-clean-thrusters, 20 block curls, 20 kettle bell swings

Run 1/4 mile to NW corner

Pearl 6: 15 American Hammers IC, 25 flutter kicks IC, 50 LBC oyo

Run 1/4 mile to start

Continuous block military press as pax individually returned blocks to storage.

Run to COP.

COT: count, namorama, announcements, Pledge of Allegiance, Ball of Man(Goose)

Devo: Hot Spot – Talking to God through prayer.

Filed Under: Seismic, Uncategorized Tagged With: Fanny Pack, Goose (R), Hot Spot (R), Milton, Old Flame (R), Radio, Smokey, Splinter

Half Murphathon

  • When: 20210518
  • QIC: Hot Spot
  • The PAX: Fanny Pack, Milton, Lug Nuts, Hospice, Green Bags, Smack Down, Hot Spot


2021-05-18 by Hotspot

Conditions: 60 degrees and clear

Count 7 pax

The Thang:

Warm up at COP: 20 SSH IC, 20 Don Quixote IC

Half Murph: .5 mile run to Huger Park, 150 squats, 100 merkins, 50 pull-ups, .5 mile return run to Doty Park

Mary: Pax choice – Jane Fonda, WW1 sit ups, LBCs, Plans, LBCs, Sweat Angels, Hello Dolly, LBCs

Jailbreak to COT

COT: count, namorama, Pledge of Allegiance, announcements, Ball of Man

Devo: Hot Spot – servant leadership

Filed Under: Seismic, Uncategorized Tagged With: Fanny Pack, Green Bags, Hospice (R), Hot Spot (R), Lug Nuts, Milton, Smack Down

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