Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

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

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