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Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

This months running of the Shark



2019-03-28 by Sugar Mountain Leave a Comment

Warm ups

10 links Freestyle

4 links of each Motor boat, nothing but arms, fist pullers, beer can holders, and one arm swim.

The Shark (as mant as you can get in in 20 minutes)

4 Links of the following: Freestyle, Breast Stroke, Butterfly,

10 wall push ops in between each set of swim styles.

Tread water for 5 minutes

Up downs Start at 1 and work our way up to 5

Announcements

Pledge

BOM

Filed Under: Tsunami Tagged With: Hanging Chad, High Stick, Recount, Speedo, Sugar Mountain, Toto

Hard Drive VQ

  • When: 20181214
  • QIC: Hard Drive
  • The PAX: Hanging Chad, Toto, Hairy Winks, Hard Drive, Sugar Mountain, Bed Pan, Cisco, Recount


2018-12-21 by Recount Leave a Comment

Warmup: Swim 10 Lengths

Thang:  2 Laps of Each Stroke, 4 Cork Screw, 4 Fist Swimming, 4 Fingertip Drag, 5 Ascending Sprints, 4 Free Style Recovery, 4 Corkscrew, 2 Sprint, 2 Slow Breaststroke, 2 underwater, 2 butterfly, 2 corkscrew, sprints at the end. 4 Cool Down Laps

Numberama, Namerama, Plegde, Announcements, Prayer Requests:

BOM:

Hard Drive

Filed Under: Tsunami Tagged With: Bedpan, Cisco, Hairy Winks, Hanging Chad, Hard Drive, Recount, Speedo, Sugar Mountain, Toto

4 Quarters

  • When: 20181130
  • QIC: Recount
  • The PAX: Hanging Chad, Toto, Hairy Winks, Hard Drive, Sugar Mountain, Bed Pan, Cisco, Speedo


2018-12-03 by Recount Leave a Comment

Warmup: Swim 4 Lengths

Thang: The number four came to mind so we did everything in increments of four.

4 length warm-up
4 length buoy swim
4 length kick board
4 length buoy swim
4 length kick board
4 length no touch
4 length freestyle
4 length breaststroke
4 length backstroke
4 length butterfly
4 length no repeat
4 length 3/4
4 length cool down
4 length 3/4
4 length cool down
4 Hussein bolt
4 cool down
4 Hussein bolt
4 cool down
4 lengths underwater
4 lengths recover

Numberama, Namerama, Plegde, Announcements, Prayer Requests:

BOM:

 

Recount

Filed Under: Tsunami Tagged With: Bedpan, Cisco, Hairy Winks, Hanging Chad, Hard Drive, Recount, Speedo, Sugar Mountain, Toto

A Medicine Ball and a Swimming Pool. Oh No!

  • When: 20181109
  • QIC: Sugar Mountain
  • The PAX: Toto, Recount, Hard Drive, Cisco, Sugar Mountain, Suave,


2018-11-09 by Sugar Mountain Leave a Comment

Weather: Wet

We took to the pool with some new ideas in mind.  The Medicine Ball was good for the pool.  It will return.

Warm ups:

10 links warm ups

All the following was done with 4 links

Nothing but arms breathing every 2 strokes

Nothing but arms breathing every 4 strokes

Nothing but arms breathing as little as possible

Motor boats

Water Punching

As quite as you can freestyle

Beer can holders

The Thing: 3 rounds

Round 1

PAX were directed to transport a 10 LB Medicine Ball any way possible across pool for 2 links while all others did 1 link freestyle and 1 link breaststroke

Round 2

PAX were directed to transport Medicine Ball on the bottom of pool by rolling ball from on side to the other.  All other PAX did 1 link freestyle and 1 link Butterfly

Round 3

PAX were directed to carry Medicine Ball on their chest and swim on their backs 4 links while all the others did PAX choice drill swims

 

Pledge

Announcements

BOM.

Filed Under: Tsunami Tagged With: Cisco, Hard Drive, Recount, Suave, Sugar Mountain, Toto

The Shark didn’t bite the Tsunami pax

  • When: 20181102
  • QIC: Speedo
  • The PAX: Sugar Mountain; Cisco; Suave; Toto; Recount; Hanging Chad; Redo


2018-11-02 by Speedo Leave a Comment

Warmup: 10 links

Drills:

4 links close fist

4 links Catch-up stroke

4 links motor boat

4 links right arm forward left arm only reverse

4 links motor boat

8 links sprint @ 45 secs

4 links recovery

10 minutes – Swim at your pace keeping counting of your links. Good push by the pax and remember your number to improve the next time

Sprints:

4 links @ 45secs

4 links @ 30 secs

4 links @ 25 secs

warm down- 4 links

Numberama; Namerama; Pedge; BOM

Moleskin: This was the first time YHC Q in a very long time. The pax continue to make some huge progress over there stroke and abilities in the water. Proud of this guys and their work.

Filed Under: Tsunami Tagged With: Cisco, Hanging Chad, Recount, Redo, Speedo, Suave, Sugar Mountain, Toto

Hairy Winks Takes the Lead at Tsunami

  • When: 20181026
  • QIC: Hairy Winks
  • The PAX: Hairy Winks, Toto, Hanging Chad, Recount, Lotta Love, Hard Drive, Cisco, Redo, Canadian Bacon, Sugar Mountain,


2018-10-30 by Sugar Mountain Leave a Comment

Conditions: WET!!! Its a swiming AO.

FNG’s None

Warm ups:

10 links Freestyle

4 links Motor boat

4 links Beer can holders

4 links Motor boat

2 links Butterfly

4 links Catchups

The Thing:

Each Pax will do 1 Usain Bolt 2 links while the PAX does wall push ups, in & outs, up-downs, flutter kicks

As many links as you can in 10 minutes

Sprint recovery ladder (started with 1 sprint 1 recovery and work our way up to 1 sprint 3 recovery)

Tread water 5 minutes

up-downs 1,2,3,4,5

Great VQ by Hary Winks.  We will look forward to his next Q.

Pledge

Announcements

BOM

Filed Under: Tsunami Tagged With: Canadian Bacon, Cisco, Hairy Winks, Hanging Chad, Hard Drive, Lotta Love, Recount, Redo, Sugar Mountain, Toto

Today is Sponsored by the Numbers 4 and 7

  • When: 20181019
  • QIC: Sugar Mountain
  • The PAX: Recount, Cisco, Hanging Chad, Canadian Bacon, Lotta Love, Speedo, Toto, Hairy Winks


2018-10-19 by Sugar Mountain Leave a Comment

Great push by all.

Weather N/A

Water: Wet

Warm Ups: 10 links freestyle

Pre work: All were with 4 links

Motor Boat

Beer Can Holders

3 Pull 6 Kick

Fist Pounders

Zippers

Pull Freestyle

Catch Ups

Push offs

As quite as you can

The Thing: 7’s

1 links breast strok

6 links freestyle

Pax will swim decreasing one while increasing the other until 6 links breast stroke and 1 link freestyle

1-5 updowns started with 1 and worked our way up to 5

Tread water 5 minutes

Namearama

Pledge

Ball of Man

 

 

Filed Under: Tsunami Tagged With: Canadian Bacon, Cisco, Hairy Winks, Hanging Chad, Lotta Love, Recount, Speedo, Toto

Individual Medley not Ironman

  • When: 20181005
  • QIC: Peg
  • The PAX: Recount, Canadian Bacon, Hairy Winks, Hanging Chad, Speedo, Toto, Lotta Love


2018-10-05 by Peg Leave a Comment

Conditions: Moist and wet

FNGs: none

Warmup – 20 links

Partner Dora – 60 Wall pushups while partner swims down and back; Repeat with 100 wall in and outs

The Thang: IM (Individual Medley) Work

Divide into two teams of four. Relay race where swimmer does one link of the IM in the order of Butterfly, Backstroke, Breaststroke, and Freestyle. Did this twice since CB swam the wrong stroke on his turn.

Then 4 IMs with staggered start strokes.

4 link cooldown

Relay again with each swimmer doing two links of one of the IM strokes.

Relay again with each swimmer doing two links of all of the IM strokes.

Go to the middle for 5 minutes of treading water and up/downs

4 link cool down

Numberama, namearama, pledge, COT

Moleskin: We all enjoyed seeing Speedo back with us at Tsunami after his Ironman training. Great group of men who worked hard and enjoyed this workout.

 

 

Filed Under: Tsunami Tagged With: Canadian Bacon, Hairy Winks, Hanging Chad, Lotta Love, Peg, Recount, Speedo, Toto

No Canadian Bacon AGAIN

  • When: 20180921
  • QIC: Recount
  • The PAX: Hanging Chad, ToTo, Dunkin


2018-09-28 by Sugar Mountain Leave a Comment

Conditions: Cold and Wet

Welcome the return of Dunkin

Warm Ups:

10 links freestyle

4 links beer can holders

4 links motor boats

4 links catch ups

The Thing:

Dora:

Split into teams of 2

50 wall pushups while other swim 2 links

75 flutter kicks while other swim 4 links

100 swimmers crunch while other swim 6 links

Sprints: Escalator up and then back down

2 links

4 links

6 links

Tread water 5 minutes

Prayer

Pledge

2nd F followed at Hello Deli

Filed Under: Uncategorized Tagged With: Dunkin, Hanging Chad, Recount, Toto

Tsunami Hard Hitters

  • When: 20180622
  • QIC: Peg
  • The PAX: Recount, Hanging Chad, Sugar Mountain, Toto, Show Me, Matlock


2018-06-22 by Peg Leave a Comment

Conditions: Moist

FNGs: None

Warm-Up – 10 links freestyle

The Thang:

2 links Motorboat

4 links Freestyle

8 links MB

16 links FS

16 links Pax choice

8 links MB

4 links Pax choice

2 links MB

Up Downs/Underwater Swim – Pax start on one side of pool and YHC would call down for Up/Downs and then call over the Pax would swim either underwater or on top with no breathing to the other side. Multiple rounds were done.

One link sprints – 6 on 20 seconds and 4 on 15 seconds

Relay – two link sprint with 10 wall pushups at the turn

5 minute tread water – one hand up and two hands up

8 link cool down

Numberama, Namearama, Pledge, COT

Moleskin: Great to be back out leading the men at Tsunami…even though Recount said I was being too demanding today.

Quote of the day after doing the first two links of motorboat – “I’m going to go on record now to say that 8 links motorboat is going to suck” – Recount

 

Filed Under: Tsunami Tagged With: Hanging Chad, Matlock, Peg, Recount, Show Me, Sugar Mountain, Toto

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