Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Cheetah plans a field trip

  • When: 20190321
  • QIC: Cheetah
  • The PAX: Masterload, Wingnut, Money Pit, Motherboard (R), Bellator (R), Pipeline, Mr. Bean


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Intro: As per usual, YHC works better under pressure. Pressure being I got 30 minutes till I lead. And down below you shall see the results.

Weather: Cloudy and cool

FNGs none

COP:

TTT x10IC

Imperial Walkers x10IC

Hillbillies x5 IC

LBACs x15 IC

Grab a block and as a group move to the field across the street. (Those house that are across the street from Doty, there is a large field behind them)

YHC tossed his Powerade as a marker which was ~20-25 yards out from where we started. The PAX would do an exercise on Q or in Cadence then work together to move the blocks to the bottle where more exercises were done.

10 Blockies IC, Blocks were then grouped together. Everyone got in the WW1 position side by side but facing opposite way. Blocks were passed down the line by YHC call of Up and Down for WW1 Sit Ups until we reached the bottle.

20 Derkins On Q, Lined up and standing side by side, passed blocks down by basically doing a standing American hammer.

30 Curls Into OHP, Lined up and returned to start by doing block drags as a group.

40 Squats on Q, Block drag same as the last time.

50 Bent Over Rows On Q, OYO Bear crawl and bring block through your legs past your face. Continue till you got to the bottle.

60 Flutterkicks with block IC, Done moving, grab your block and drinks and return to flag.

MARY:

Box Cutters x15 IC

Capt Thor x4 (truth be told I think I did these wrong, but in a good way. Instead of single count for each American hammer, I did them in cadence😈😅)

Stow blocks, Recover Recover

Numberama: 8

Namerama: Cheetah, Masterload, Wingnut, Pipeline, Mr. Bean, Money Pit, Bellator (R), Motherboard (R)

Pledge Prayer Announcement

Moleskin: A fun field trip. The grass was spikey, but anyone can do anything in ideal conditions. Added an extra bit of suck to it. Good teamwork, good push, good times.

After Christmas Ab Burner

  • When: 20171226
  • QIC: Cheetah
  • The PAX: City Slicker(w/Ruck), Tinker(w/Ruck), Team Mom, Hotwire, Hard Drive, Bed Pan, Zamboni, Mr. Bean, Sakrete, Cheetah, Rabbit Ears


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INTRO:

This workout was inspired by Old Flames version of the monster mile. Since most of the PAX did not have reflective gear we kept the workout around the AO.

Temp: A cool 50

FNGs: None

COP:

Imperial Walkers x15 IC

TTT x 10 IC

Burpees x10 OYO

THANG:

PAX went and grabbed a block each for this. They would carry it to each exercise location. The workout would running to 4 stopping points doing a workout and then running back to the starting point doing each exercise at the previous stopping points.

Starting Spot: Located at the bottom of the hill by the parking lot. 5 Blockies

First Stop: Located by the small gazebo. 10 Damn-It’s

Second Stop: Located by the water fountain by the playground. 20 Iron Crosses.

Third Stop: Located in the Tremor Parking Lot. 30 Mountain Climbers (4 count)

Fourth Stop Located back at the Starting Spot. 40 Flutterkicks (4 count)

MARY: No time.

Numberama: 11

Namerama: City Slicker, Tinker, Team Mom, Hard Drive, Hotwire, Bed Pan, Zamboni, Mr. Bean, Sakrete, Cheetah, Rabbit Ears. Grits showed up at the end but is still recovering from surgery.

Annoucements, Pledge, Prayer (by Sakrete)

MOLESKIN:

YHC was happy to see the PAX who had finished the workout, come back to do the remaining reps with the PAX who weren’t. T-Claps to them and good push by all.

Escalator at Accelerator

  • When: 20170829
  • QIC: Stalker
  • The PAX: Pothole, Sparky, Cheetah, Inboard, Mr. Bean, Hotwire, PTI, Reynolds, Zamboni, Team Mom (FNG)


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Intro:  11 men braved the rare afternoon Stalker Q, including FNG Team Mom, Matt Bates. The beatdown was intended to be heavy and continuous.

Disclaimer:  Given

Warmup: Worlds greatest stretch, arm circles

Thang: Mosey to the cage, grab a log each and line up on the fence at the Armory. The PAX rode the escalator up AND back down until time ran out.

10 log slams, carry log to opposite end of AO

20 alternating merkins, log carry

30 iron crosses, log carry

40 curls, log carry

50 calf raises, log carry

60 log presses, log carry

60 log presses, log carry

50 calf raises, log carry

40 curls, log carry

30 iron crosses, log carry

20 alternating merkins, log carry

10 log slams

stow logs

Mary: big boy situps, American hammers, LBC’s

Numberama, Namerama, Plegde, Announcements, Prayer Requests:

BOM:

Devo: “Avoid worthless, foolish talk that only leads to more godless behavior.” 2 Tim 2:16

Moleskin: Good job by all – no man slacked or stopped the entire workout. This workout was intended to be heavy and to allow the PAX to move as fast and hard as they desired (without YHC having to do much beyond give instructions). T-claps to Sparky, who led from the front throughout the workout. Welcome Team Mom, Matt Bates, who delivered his daughters to cheerleading practice and ended up sipping the Kool-Aid.