Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Android Returns!

  • When: 20171205
  • QIC: Cheetah
  • The PAX: Green Thumb, Bedpan, Grits (Respect), Sparky, Android


by

Intro: No FNGs but I did meet Android who hasn’t been to Accelerator as long as I’ve been going. Made sure he was ready for one hell of a beatdown.

Warmup:

  • TTT x10 IC
  • Don Quixote x10 IC
  • High Knees x10 IC

Thang:

DORA workout, PAX divided into groups of 2. Needed one block & two bricks. YHC has been apart of DORA workouts where some people do more than their partner when it comes to reps so I wanted to make sure the PAX got their daily dose.

Round 1: 400 single count flutter kicks with block

  • Person A- 200 flutter kicks
  • Person B did Mercan Walk with brick in hand to the first marker and back (about 10 mercans away), they would swap once person B got back.
  • When one person finished their half of the exercise, they would continue Mercan Walks till their partner finished theirs, this process would continue for other rounds as well.

Round 2: 300 Reverse Chest Fly with the bricks. (Think Rear Dealt machine at the gym)

  • Person A -150 Reverse Chest Flies
  • Person B- broad jump to the second marker and back (about 5-7 yards from first marker)

Round 3: 200 Squats with the block

  • Person A -100 Squats
  • Person B runs to the playground to do 10 pull-ups there, then run back.

Round 4: 100 Skirpees

  • Person A -50 skirpees
  • Person B -ran to the first marker and back, second marker and back, and the third marker (about 5-7 yards from the trees) and back. I call these Gasers.

Stow Coupons and back to flag.

Mary:

  • American Hammer x20 IC
  • Box Cutters x10 IC
  • Flutterkicks x30 IC

Numberama & Namerama:

Announcements:

Christmas party (bring toys and/or clothing for those in need), Kiawah Race

Prayers for Grits, he is getting surgery done and will be out for 6 weeks.

pledge & prayer

Moleskin:

YHC made sure that Android was welcomed back and Grits was given a proper send off with a workout they’ll be feelin tomorrow. They were hoping for an appearance from Cheech who convinced them to come out, but Cheech didn’t show. However, I later learned he already did a DD which can take its toll. Good push from each guy out there!