Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

2-3 Points of Light

  • When: 20171109
  • QIC: Pretzel
  • The PAX: Stalker, KY, Capt. Sparkles, Milton, YellaWood, Cannoli, HO-Spice, Probie, FNA, Fanny Pack, 50/50, Pretzel


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YHC beta-tested a points system beatdown at Seismic on Nov. 9. While the workout itself was solid, the points system needs tweaking. Back to the Q Cave for more fiddling with beakers, test tubes and other Q science stuff. Until then, the recap:

Conditions: Low 50s, clear.

The Thang

SSH x2 IC

Mtn Climber x 20 IC

TTT x 10 IC

Imp Walker x 10 IC

LBACs x 10 IC

Partner up, choosing someone of similar size and speed. To the cage for one block per man, then to station 1 (see image). With your partner, execute the exercises listed at each station and run to the next station. Once you complete a circuit and return to station 1, you have earned one point as a team. Rinse and repeat until the whistle blows. Stow blocks and return to the flag for 20 burpees, minus the number of points your duo accumulated. Here’s where the tweaking needs to take place: the circuit was too long for teams to accumulate more than three points. Need a shorter circuit to allow for more separation and more points accumulation.

Mary: 100s.

Count-a-rama / Name-a-rama / Pledge / Announcements / COT / BOM

The low slow burn

  • When: 20171107
  • QIC: Jingles
  • The PAX: Belding, Yellawood, Probie, Schrute, Goose, Fanny Pack, Too Much, Greenbags, Repo, Defib, Pretzel, High Stick, Muscadine, Milton, Jingles, Flo, Cheetah, Hospice, Peg, Hollywood, Chowda, Floppy, Century (FNG, Kendall Shows)


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Jingles returned to the gloom after a long absence to give the men of Seismic a slow workout concentrating on form and stretching. It burned oh so good.

THE THANG

SSH x 20
High knees x 20
Butt kickers x 20
Low plank for 30 secs
Imperial Walker x 20
Low plank for 40 secs
Don Quixote x 20
Low plank for 50 secs
TTT x 20
Low plank for 60 secs
Lunges x 3 each leg (slow)
Flutter kicks x 50

Run two blocks

Corner 1:
Low and slow squats x 10
Slow Merkins x 10
Plank x 45 seconds

Run to corner 2

Corner 2:
Heel raises x 20
Carolina dry dock x 15
Six inches x 45 seconds

Run back to corner 1

Rinse and repeat x 3

Run back to AO

LBC x 20
Russian twist x 20
Freddie Mac x 20
Boat canoe
Flutter kicks x 50

Name-a-Rama
Count-a-Rama
Announcements
Pledge
BOM
DEVO – Bible verses about voting

Moleskin – thanks for turning out for YHC’s first day back in awhile. Let’s make sure to be concentrating on form and get the guys stretched out to prevent injury.