Free Outdoor Morning Workouts To Build Community Leaders
Q-ChewToy
PAX- Dorothy
Warmup
Moby by Flowers – Squat version
Mosey to stop 1
50 Merkins
Mosey to stop 2
50 Squats
Mosey to stop 3
50 E2K (25 each leg)
Mosey to stop 4
50 Wide Merkins
Mosey to stop 5
50 Bonnie Blair’s (1 is 1)
Mosey to stop 6
50 V-ups
Mosey back to flag
Thunder burpees finisher
AO: Delphi
QIC: Derecho (VQ)
THE PAX: Hightower, Pop Fly, Dunder, Roddick, Hoolihan, Nano, El Nino, Ashe.
THE WARM UP: Fellowship jog with butt kickers, high knees, and side shuffles. SSH, down dog, cobra, Willie Mays Hays, and arm circles.
THE THANG : A nonstop four round leg based, moving end-end on soccer field, workout consisted of many bear crawls, walking lunges, and side step squats with leg and core exercises in between.
Round 1: 20 yard bear crawl & 9 Bonnie Blaires (BB) IC, 20 yard bear crawl & 9 Flutter Kicks IC, 20 yard bear crawl & 9 Sumo Squats, 20 yard bear crawl & 9 Plank Jacks IC, 20 yard bear crawl, then 100yd sprint back to other end of field.
Round 2: 20 yard walking lunge & 10 BB IC, 20 yard walking lunge & 10 flutter kicks IC, 20 yard walking lunge & 10 sumo squats, 20 yard walking lunge & 10 plank jacks IC, 20 yard walking lunge, then 100yd sprint back to other end of field.
Round 3: 20 yard side step squats & 11 BB IC, 20 yard side step squats & 11 flutter kicks IC, 20 yard side step squats & 11 sumo squats, 20 yard side step squats & 11 plank jacks IC, 20 yard side step squats, then 100yd sprint back to other end of field.
Round 4: 20 yard bear crawl & 15 BB IC, 20 yard walking lunge & 15 flutter kicks IC, 20 yard side step squats & 15 sumo squats, 20 yard bear crawl & 15 plank jacks IC, 20 yard bear crawl, then 100yd sprint back to other end of field.
Marry: Big boy (stand up) sit ups, fire hydrants, reverse planks, merkins, penguins, over head arm claps, and more.
CIRCLE OF TRUST: Discussed the importance of being aware of your surroundings and the people around you at all times, when making even the smallest decisions all the way up to the largest decisions. Every action we take has a ripple effect on every PAX within your circle. Understanding the reactions and ripples based on your own actions, enables you to be kind, and keep your circle strong.
AO: The Patriot
QIC: Maj Payne
The PAX: Brown Bag, Spokes, Grease Monkey, Sticks, 3 Mile, Mayberry, Cable Guy, Slapshot, Lazlo, Obadiah, Citrus, Wedding Singer
13 PAX recovered from the weekend heat and avoided the lure of the fartsack to endure a humid beatdown around the Patriot track. Little did they know the longest mile awaited them, and all finished mostly unscathed. Here is how it went down…
Warmup:
The Thang:
Longest mile. Repeat 4x. Pick up 6 every 400m.
Mosey to various start points on the stadium steps for Jacobs Ladder:
Climb steps, 1 jump squat, back down, 6 burpees, back up, increasing jump squats and decreasing burpees each time, maintaining 7 reps.
Descending pyramid of pain.
Mary:
COT:
We gather in the gloom to strengthen our bodies to fulfill the 1st F of F3, which is the magnet that draws us together. Then we gather on occasion to enjoy each other’s company, sometimes with a beer, to fulfill the 2nd F – the glue that keeps us together. The 3rd F is really what builds our strength. Giving back to others, being accountable to our fellow PAX and believing in something bigger than ourselves, whatever that may be. It is what increases our level of gratitude, which makes us stronger and better leaders within our communities and families. Take some time to think about how you can give back and what you are grateful for today — it’ll make you even better!
Aye!
SATURDAY SLEIGH-RIDES (GIDDY-UP!):
AO: Olympus
QIC: El Nino & Derecho
THE PAX: Hightower, Pop Fly, YNAB, Roddick, Derecho, Nano, Jag, Pele, Banner, Honey Badger, Welcome FNG (Ash)
THE WARM UP:
SSH, Imperial Walkers, WMH, Arm Circles, Down-dog, Cobra, mosied in circle – shuffled right, shuffled left, high-knees
THE 2.0s THANG 1:
4 x 2.0s led by Derecho completed 4 rounds of coned shuttle runs, burpees, Merkins, mini hurdles, ladder foot work, bear crawls, sprints, and air squats
THE PAX THANG 1:
PAX completed 2 rounds of 4 stations:
Station 1 (TIMER): 30 yard sled pull (87lbs empty), + teammates weight on sled, (switch); teammate pulls back.
All other stations, teammates switch at sled pull halfway point.
Station 2: Tire flip (step/jump over tire), flip back, repeat // teammate performed 8-ct Perfect Merkin Burpees
Station 3: Sledge Hamer swings on tire // teammate performed deep sumo squats with wooden pole extended overhead.
Station 4: Weighted Step-ups on bench w/35lb dumbbells // teammate performed snatches, w/30lb dumbbell (alternating arms)
In between every rotation, before moving to next station, PAX actively recovered by completing variations of bear crawls, crocodile crawls, inchworms, and sprints, between 20-30 yards.
THANG 2:
F3 style Ultimate Frisbee, sponsored by burpees, air-squats, merkins, and mountain-climbers.
CIRCLE OF TRUST: Invest deliberately in your roots and the roots of those around you. Where, when, and who you invest your time and energy in matters! The invisible strength, hidden underneath the ground that supports PAX through difficult times are grown in the dark, through hard work, over long periods of time. Grow your roots wisely and grow them deep, and you will survive any climate, and any storm!
Jeremiah 17:7-8 “Blessed is the man who trusts in the Lord, whose trust in the Lord. He is like a tree planted by water, that sends out its roots by the stream, and does not fear when the heat comes, for its leaves remain green, and it not anxious in the year of the drought, for it does not cease to bear fruit”
Q: Fish Fry
AO: The Patriot
Conditions: 75 degrees, humid, wet from storms last night
Pax: Sticks, Citrus, Wedding Singer, DNR Pax Slim from Louisville, DNR Pax Xray from Mountain View, Lucius, Cable Guy, Coconuts, Choo Choo, Fish Fry, Lazlo, Mayberry
Warm O’Rama: SSH, LBACs, Good Mornings, Downward Dog, Puppy Dog, Thread the Needle, Dragon Pose
The Thang:
Pax assembled on the Field of Dreams for some exercises to build their bodies for baseball. Pacer was a runner going around the bases and then rotating around the field, 3rd base coach, bench and on deck positions.
Runner exercises: 1st at bat were overhead block carry around the bases, 2nd at bat was bear crawl around the bases. YHC should have looked up the dimensions for an adult diamond as the bear crawl wound up be 120 yards. Whoof. YHC also attempted a break with a 7th inning stretch rendition of “Take Me Out to the Ball Game” between the first and second at bat. Seeing that effort falling on it’s face, he moved on to the dreadful bear crawl around the bases.
The remaining pax rotated positions as the runner completed his base run and did AMRAPs of the following exercises.
C-Squat Thrusters to work on getting low to catch the ball
P-Side Lunge to help with the wind up
3rd-Stationary Inch Worms to practice diving for those grounders
SS—Dead Stops Block Bells to work on those scoops
2nd—Curls to build biceps to pitch the ball for the 2-3-1 double play
1st—Front Lunges to stretch out for that throw
RF-Reverse Burpees. Since RF has nothing to do most of the time. This helps to work from getting up off the ground onto your feet.
CF-Backward Run to Fence and jump to touch top to rob the batter of that homer.
LF—Tricep Extensions for the long throw to cutoff to second
3rd Base Coach—Signal Taps to guide the runner
Dug Out (Work your way down the list until you are on deck)
Butt to Bench Squats
Al Gore
Diamond Merkins
Atlas Shoulders
Mountain Climbers
Bench Step Up
Bent Over Rows
On Deck—Around the world
After a rousing time, game was over and pax moseyed back for some mary.
Mary: Freddie Mercurys, Flutter Kicks, Pike Ups
COT: “If my uniform doesn’t get dirty, I haven’t done anything in the baseball game.” – Rickey Henderson. If you’re not engaged, if your not getting dirty and knocked around from whatever you are doing , then you are standing on the sidelines. Get engaged with your family, your work, etc. and get in the game.
F3 The Capital 