Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Dora version xyz

  • When: 20190930
  • QIC: Grasshopper
  • The PAX: Dowry R), Beethoven (R), B-Wax, Caterpillar, Three's Company, Minivan, Raw Hide, Bob Jones (R), Short Circuit


by Leave a Comment

Conditions: Not bad

FNGs: None

COP:

SSH: 20 – IC

TTT: 10 – IC

Don Quixote: 20 – IC

Mountain climbers: 10 – IC

The Thang:

Partner up.

Round 1: Partner 1 runs a lap around the small loop. Partner 2 does burpees until he is back. Then partner 2 runs while partner 1 does burpees. Repeat until both have completed 5 laps.

Round 2: Partner 1 runs a lap around the larger loop. Partner 2 does squats until he is back. Then partner 2 runs while partner 1 does squats. Repeat until both have completed 5 laps.

Round 3: Partner 1 runs a lap around the full loop. Partner 2 does LBCs until he is back. Then partner 2 runs while partner 1 does LBCs. Repeat until both have completed 3 laps.

Mary: Ran out of time

Numberama: 10

Namerama: Dowry R), Beethoven (R), B-Wax, Caterpillar, Three’s Company, Minivan, Raw Hide, Bob Jones (R), Short Circuit

Pledge and COT

Announcements: Anniversary convergence 2020 and other races.

Trip to the Hutchinson Square

  • When: 20190920
  • QIC: Grasshopper
  • The PAX: MInivan, Beethoven (R), Three's Company, Bob Jones, Raw Hide, Short Circuit, Big Haul, Dowry (R), Bee-Wax, Grasshopper


by Leave a Comment

Conditions: Decent

FNGs: None

COP: N/A

Thang:

Pax were given reflective gear, and we moseyed to the square.

At the square the street had 13 light poles,

1 burpee at the first light pole, bear crawl to the second light pole 12 Merkins (adds up to 13)

jail break to the first light pole, then

2 burpees at the first light pole, bear crawl to the third light pole 11 Merkins and so on until

7 burpees at the first light pole, bear crawl to seventh pole (modify as needed), 6 Merkins and we descended

this was done until it was time to head to AO for some Mary.

Mary:

20 LBC’s IC, 25 flutter kicks IC (Short Circuit called this), 20 iron crosses OQ (Dowry called this), 100’s

Numberama: 10

Namearama and Pledge: Done

Announcements:

2020 Anniversary convergence, coming up 5K runs, and other marathons

BOM: Dowry lead this

Deck of death and In The Air Tonight

  • When: 20190821
  • QIC: Grasshopper
  • The PAX: Caterpillar, X-Ray, Short Circuit, Greenbags, Link, Hickory Stump, Space Cowboy, Raw Hide, Big Haul, B-Wax, Minivan, Grasshopper


by Leave a Comment

Conditions: Hot and Humid

FNGs: Disclaimer given, no FNGs.

COP:
SSH x 20, IC
TTT x 12, IC
LB Arm Circles x 10, IC -Forward
LB Arm Circles x 10, IC -Over head clap
LB Arm Circles x 10, IC -Alternate shoulder touch
LB Arm Circles x 10, IC -Over head clap
LB Arm Circles x 10, IC -Backward
Don Quixotes  x 12, IC

Thang:

Deck of playing cards where Clubs-LBCs, Diamonds-Merkins, Hearts-Squats, Spades-Burpees

62 Merkins, OQ

75 LBCs, IC

61 Squats, OQ

70 Burpees, OYO

were done with a run loop in between around the tennis courts.

Pax formed into two groups planking facing each other with 2-3 feet between each and last man box-jumps over the planking PAX to the head of the line, Indian Run style. This was done from one end of the field next to the tennis court till the end.

Mary:

In The Plank Tonight -Pax planked for the last 4 minutes to “In The Air Tonight” by Phil Collins

Numberama: 12

Namerama: Caterpillar, X-Ray, Short Circuit, Greenbags, Link, Hickory Stump, Space Cowboy, Raw Hide, Big Haul, B-Wax, Minivan, Grasshopper

Announcements: Labor Day Convergence on the 27th, and Anniversary Convergence, Jan, 2020

Pledge: done

COT (prayer): led by Space Cowboy, included Swamp Monkey in the prayer

 

 

Holy humidity!

  • When: 20190814
  • QIC: Grasshopper
  • The PAX: Marvel, Link, Matlock, What!, Beethoven (R), Hickory Stump, Dowry (R), Space Cowboy, Bob Jones (R), Rawhide, Cow Tipper, Short Circuit, Minivan, Caterpillar, X-ray (R), Grasshopper


by Leave a Comment

Conditions: Humid af

FNGs: None

COP:
Burpee x 5, OYO
SSH x 15, IC
Burpee x 4, OYO
TTT x 15, IC
Burpee x 3, OYO
LB Arm Circles x 12, IC
Burpee x 2, OYO

Thang:

Grab one block (not enough blocks), so just two bricks per pax and mosey to horseshoe pits.

7 Mary 3:

Round one – 7 merkins, 7 decline merkins on wall, 7 incline merkins on wall, 20 lbc with bricks on chest, run lap around pits with bricks. R and R 3X total.

Round two – 7 squats with bricks, 7 step-ups, 7 lunges on each leg , 20 flutter kicks with bricks, run lap around pits with bricks. R and R 3X total

Round three – 7  curls with bricks, 7 pec-flys, 7 tricep extensions with block, 20 4 ct. Freddie Mercury, run lap around pits with bricks. R and R 3X total.

Stow the bricks

Mary:

No time for Mary.

Announcements:

Anniversary Convergence next year in Jan and that’s it.

Namerama, Pledge: done

BOM (Prayer): Led by Caterpillar

Moleskin: YHC’s first backblast.

MLB All-Star Salute at Doty Park

  • When: 20190729
  • QIC: 50-50
  • The PAX: Space Cowboy, Bee Wax, Short Circuit, PTI, Rawhide, Hickory Stump, Beethoven, X-ray, Good Catch


by Leave a Comment

Conditions:  Unseasonably cool in the mid 60s, a  lovely break from the heat!

Disclaimer: Nope

FNGs: Good Catch

COP:  TTT x 10 IC, BAC (F) x 10 IC, BAC (B) x 10 IC, DQ x 10 IC, High Knees x 15 IC

The Thang:

-Took lap around park; each PAX grabbed 2 bricks and headed to big field

-Completed 2 rounds of the following exercises w/ slightly less reps on the 2nd round; took lap around park in between rounds

A: ATMs – Alternating Shoulder Taps x 15 IC, Tempo Merkins x 10 IC, Merkins x 10 OQ 

L: Louganis x 10 OQ 

L: Low Country Crabs x 15 IC 

S:  Shoulder Raises x 20 OQ

T: Tricep Extensions x 20 OQ

A: Apollo Creed Burpees x 10 OYO  (ended up more like regular burpees!)

R: Rock-a-Bye Babies x 15 IC 

S: Seal Jacks x 20 IC (standing and lying)

 -Took another lap around park, stowed coupons and returned to flag

 

Mary: American Hammers x 20 IC, LBCs x 15 IC

COT

Numberama: 10

Namerama: X ray (R), Hickory Stump, Short Circuit, Space Cowboy, Bee Wax, Beethoven (R), Good Catch (FNG), Raw Hide, PTI, 50-50

Pledge/Announcements/BOM

Devo: William Shakespeare: “It is not in the stars to hold our destiny but in ourselves.” My interpretation is that we ultimately have quite a bit of power to shape our own destiny so we should take that responsibility head on and do the best we can!

Moleskin:  None

 

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


by Leave a Comment

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!!!

TOTS and Games

  • When: 20170808
  • QIC: Shortcake
  • The PAX: Goose (Respect), Belding, Short Cicuit, Too Much, High Times, Flo, Cannoli, Stalker, Peg, Al Bundy, McFly


by Leave a Comment

Weather: Very sucky (Hot and Humid)

Warmup: LBAC front and back x 20

THANG: The Pax got in formation to divide the group in to two teams for a session of Reindeer Games. The two teams put forth their fastest runner to compete in the first challenge.  Team 1 Won the foot race to see who would be punished first. We moseyed to the cage, team 1 would grab one block and team 2 grabbed two blocks.  Once at the courts captains were chosen and swapped. Team 1 decided to take to the courts first which means that team 2 would farmer carry around the AO.  Team 2 would get their chance in the courts once they returned. Team 2 won that challenge by out preforming on the courts. The tides were turned and would never reverse! Team 2 was the clear winner of the Seismic edition of the reindeer games!

Mary: American Hammer x 20

Numberama, Namerama, Pledge, announcements, COT

Moleskin: Seismic has carried the name of Tip of the Spear due to their hard driving, intense workouts and mentality. Today proved that they still have earned that privilege! This weinke is only as intense as the Pax make it. THIS BC WAS INTENSE and Very competitive! NO laughing and a lot of screaming occurred this morning! I was on the losing team in this round and Team 2 pushed themselves to make sure that we stayed in the losers bracket! T-Claps to Belding and Goose for their efforts in the games. Those guys are machines!!!!

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


by Leave a Comment

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!

Triple Gross

  • When: 20170810
  • QIC: Stalker
  • The PAX: McFly, Peg, Al Bundy, Too Much, KY, High Stick, Recount, Short Circuit, Snowden, Adjustment (respect), Floppy, Pretzel, Freeloader, High Times, Hollywood, What!?, Vick (FNG)


by Leave a Comment

Intro:  When YHC designed this workout, he wasn’t in love with it. There are only so many exercises that can be done with a block, and we seem to do them ALL THE TIME. However, YHC felt the crushing pace and the multitude of exercises would make the workout challenging enough. A set of dice was incorporated just to keep it interesting. The “Triple Gross”  deployed 12 exercises, 12 reps each for the COP, Thang, and Mary.

Warmup:  Not the typical warmup… LBAC, squats, imperial walkers, merkins, monkey humpers, LBC’s, hand release merkins, Bobby Hurleys, crunchy frog, tempo merkins, calf raises, flutter kicks.

Thang:  With blocks – tri extensions, OHP, curls, upright rows, calf raises, squats, kettlebell swings, lawn mowers, alt merkins, skull crushers, block presses, dammits. Before each exercise, YHC rolled a set of dice – if your number came up, you did a solo log run around the AO while the rest of the PAX exercised.

Mary:  WW1 situps, Freddie Mercury, American hammers, heels to Heaven, plank jacks, X’s & O’s, reverse crunches, burps, iron crosses, dying cockroach, pickle pounders, 100’s

Namerama, Numberama, Pledge, Announcements, Prayer Requests, BOM:

Devo:  “Jesus answered, Are there not twelve hours in the day? If anyone walks in the day, he does not stumble because he sees the light of this world.” John 11:9. The number 12 is referenced 187 times in the Bible – 12 disciples, 12 apostles, 12 tribes of Isreal, 12 gates, etc. It represents authority and perfection. Maybe that’s why we have 12 jurors. Besides the obvious “walking in the light vs. darkness” theme, here Jesus is illustrating that there is a time for everything. Do what needs to be done, when it needs to be done. Also…it was a convenient tie-in to the 12×12 workout 🙂

Moleskin:  What’s worse, a good plan poorly executed, or a poor plan expertly executed? To me, the “Triple Gross” looked better on paper. In practice, it was too many exercises with too few reps. In retrospect, I would reduce the # of exercises and increase the # of reps, and add more cardio.  Also, the dice was a good idea, but for 18 PAX, I should have made 6 groups and used 1 dice instead of three so that the probability was equal at 16.7%. With 3 die, the men in the middle (10 & 11) were 27 times more likely to do a solo log run than the men on the ends (3 & 18). Right, Matthew Orosz, What?! Oh well, the pursuit of the perfect beatdown continues. My next Q engagement is The Ditch next Tuesday, and there will be no more easy workouts.

Fun and Games at Faultline

  • When: 20170728
  • QIC: Shortcake
  • The PAX: What!? (SCS), High Stick, Stringbean, Picasso, Bob the Builder (RESPECT), Cannoli, Caterpillar, X Ray (RESPECT), Minivan, Short Circuit, Borland, Wolverine, Bellator (RESPECT), Zamboni (FNG)


by Leave a Comment

Weather: HOT and HUMID as usual no biggy there!

Intro: The Men of Faultline let me down on my return Q the week before but rallied around the Mother Ship’s flag for my return!!!

Warmup: 10 Merkins, LBAC front and back in cadence x 20

THANG:

The pax were to line up tallest to shortest in single file and count off 1 and 2.  two teams were formed and they were asked to send forward their fastest runner. Those two runners are to represent their in a jail break in a undisclosed jail break! Team 1 lost. The victory goes to team two and everyone moseys to the cage for  coupons. Team 1 grabs 2 blocks and team 2 grabs one. We mosey again to the tennis courts where a team captain is chosen and the victors choose if they’d rather mosey some more or exercise. Once those decisions are made Captains are switched. The opposing captain for each team will call out the cadence for the workouts in side the courts and carry a ruck while moseying.  Each time a cycle of exercises are done by both teams a winner is appointed and a reward is given. This went on until we had just enough time to stow the coupons and circle around for Mary.

 

Mary: I seem to never leave time to show Mary some love but today i made a point to visit her! 10 American Hammers in Cadence

Numberama, Namerama, Named the FNG, Announcements, Prayer Requests

DEVO: Spend one on one time with our 2.0’s

Moleskin: The Mother Ship seemed to be the fitting place to try out this round of games that was inspired by a BC that Stringbean Qed earlier that week. It was definitely more challenging for the winners as well as the losers than I expected. THese guys pushed themselves harder then any Q could have tried! I do have a special shout out to X-Ray this guy is a beast!!! I also have an apology to our FNG Zamboni! That was a tough one to walk up one Brother but you did it and did it with a good attitude!

My heart will always be at Seismic but this band of Gypsies at Faultline are a true inspiration!