Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

This was not Accelerator

  • When: 20180109
  • QIC: Floppy
  • The PAX: Pretzel, Probie, Smokey, Fanny Pack, City Slicker


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Conditions: 41 and muddy from the still melting snow

Warm Up:

  • Deconstructed burpee
    • Squats x 10 IC
    • burps x 10 IC
    • Merkins x 10 IC
    • Burps x 10 IC
    • Squats x 10 IC

The Thang:

  • Mosey to the cage and each person grabs a block
  • Cusak Block to tennis court
  • Line up on base line
    • Round 1
      • Block Merkins x 4
      • Bent over Rows x 3
      • Squats x 2
      • Overhead press x 1
      • Run to the net and back
      • Rinse and Repeat x 3
    • Round 2
      • American Hammer with block x 4 IC
      • Block press x 3
      • Block from above head to chest x 2
      • Turkish getup x 1
      • Run to the net and back
      • Rinse and Repeat x 3
  • Duck Duck Goose
    • Get in a circle
    • SSH while standing in circle
    • As person goes around the circle and says duck stop with SSH and do squats.
    • On goose try run around the circle trying to get back to the spot first
    • Rinse and repeat
  • Vortex
    • run around court
    • Q calls out statements. If the statement applies to you then you run to the middle of the courts and do 3 burpees then return to the vortex and continue running. If it doesn’t apply to you then you continue running.
  • Rock, Paper, Scissors- with partner play RPS- winner calls exercise then runs around the court while loser completes the exercise until the partner returns.
  • Rinse and repeat until Q calls time
  • Stow block

Mary:

  • Knee Taps
  • Single arm butt taps

 

Devo: Set a goal this year that scares you but you’re also really excited about

Moleskin: It’s been a long held tradition of F3 Summerville to do 10 burpees when a train passes and blows its horn in honor of Tweetsie. Now, no one has seen Tweetsie post in Lord knows how long but we do it still. Today, we earlier risers learned that at the evening workout, known as Accelerator,  they also do this for fire sirens. We did the 10 burpees, because Seismic is the Tip of the Spear and that’s what TOTS do. I will say though, this was more run heavy than I meant it to be. I’d do some of it again, but there would be some modifying before hand.

Quote of the Day: “My wife thanks you for the LBCs.” –City Slicker as he lost another round of Rock, Paper, Scissors, and was given LBCs multiple times in a row.