Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Rock Paper Scissors (Choose wisely)

  • When: 20181126
  • QIC: Sugar Mountain
  • The PAX: Maj Dad (R), Bob The Builder (R), Sugar Mountain, M&M (R), Rosco, Easy Go,


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Weather 56 deg and feeling good

COP: Each was done x 10 In Cadence  TTT, Don Quixote, Side step squats, Baby arm circles each way

The Thing: Each PAX was directed to get a block, PAX were paired together.

PAX would play Rock Paper Scissors: Winner would do exercise while loser would run around AO.  There will be 4 rounds of each exercise giving each PAX the opportunity to do the exercise 2 times.

Exercises:  Round 1 Overhead Press, Round 2 Curls for the girls, Round 3 Block Press, Round 4 Block Merkins

Stow Blocka

Mary:  WW1 sit ups x 25, Pickle Pounders x 25, Snow Angles x 25

Announcements: Christmas Parade Dec 09, Christmas Parity Dec 13

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BOM:

DEVO: Be a person that helps people smile through the holidays

Tectonic or Tsunami

  • When: 20180530
  • QIC: Dri Prime
  • The PAX: M&M(R), Cold Cut, Maj Dad (R), EZ Go, QC, Grits (R), Woody (R)


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Intro: Dri Prime’s Inaugural Q at Tectonic. YHC Cheetah wasn’t there, but Dri Prime does not have access yet to post BB as he has not met all standards to be a Q (he’s close to being done with the book). What you will be reading is a copy past basically if what he sent me.

Weather: upper 70’s 1,000% Humidity

FNG’s: 0

No warmups this morning. Lets get to it!
4 cones are laid out. Lunge walk with the block between each block. Hit each cone on the way back to the beginning.

10 Adjustment bodybuilders at the first cone

20 WWI situps with the block at the second cone

30 Magoos at the third cone

40 Merkins at the fourth cone

Round 2…..
Instead of Lunge walks, Bear crawl to each cone

10 Magoos at the first cone

20 LBCs at the second cone

30 Flutter kicks w/4 count at the third cone

40 American hammers w/4 count at the fourth cone

Stow Blocks, Return to Flag

Numberama: 8

Namerama: Dri Prime, M&M(R), Cold Cut, Maj Dad (R), EZ Go, QC, Grits (R), Woody (R)

Pledge, Announcements, Prayer

Moleskin- Will the humidity ever chill out??? We were virtually swimming through the workout but all men pushed through it!