Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

A Crowded 4 Corners

  • When: 20180315
  • QIC: Mom Swap
  • The PAX: Johnny 5, Sparky, Blackout, Bed Pan, Hard Drive, FNG Roach, Motherboard (R), Neon, Quarterback (2.0), America (2.0), Muscadine, Ted Fred (2.0), Dry Prime, Cheetah, Belding, Thumper, Homegrown (R), Green Thumb, Hotwire


by

Intro: I (Cheetah) thought I was gonna be extremely late tonight, luckily the problem on 61 was cleared and I made just a hair late. The crowd out tonight was the biggest of the year! And that’s even if I don’t include 2.0s!

Weather: High 60s

FNGs: 1 (Roach)

Disclaimer: Given by Johnny 5 as the FNG appeared mid way through the workout.

COP:

LBAC Forwards and Backwards x10 or 15 IC (was late for this part)

10 Burpees OYO

Indian run around to the cage, and grab a block. Cusack to the first stop sign.

Round 1:

Curls x25 On Q

Up & Overs x25 On Q

Lawn Mowers x25 each arm On Q

Flutterkicks w/ block overhead x25 IC

Cusack/carry block to second stop sign.

Round 2:

Tricep Extension x25 On Q

G-Wine (AKA Genuines) x15 IC

Squats x25 On Q

LBCs w/Block x25 On Q

Cusack or carry Block to third stop sign.

Round 3:

Overhead Press x25 On Q

Merkins x20 On Q

Chest Press x25 On Q

WW1 Sit-ups w/block x15 On Q

Cusack/carry Block to fourth stop sign.

Round 4:

Adjustment’s Bodybuilders x10 IC

Alternating Block Drags x10 IC

Wood Chopper x10 IC

Blockies x10 IC

Cusack back to cage. Stow block grab 2 bricks and line up on the wall.

Mary: While in People’s Chair

Front Raises (drawing a blank on technical term, but you have your arms straight out and either raise or lower them while holding the bricks) x25 On Q

Overhead Press w/ Bricks x25 On Q

Stow Bricks and back to the flag. 10 Burpees were performed as a block was broken. Thennnnn Recover Recover.

Numberama: 20

Namerama: Johnny 5, Sparky, Blackout, Bed Pan, Hard Drive, FNG Roach, Motherboard (R), Neon, Quarterback (2.0), America (2.0), Muscadine, Ted Fred (2.0), Dry Prime, Cheetah, Belding, Thumper, Homegrown (R), Green Thumb, Hotwire, Mom Swap

Pledge Prayer Annoucements

Moleskin: Today was a record high crowd for Accelerator this year. Mom Swap came out and gave a good beat down, and we got a new brother as well. Welcome again to Roach! He is originally from Hong Kong, but moved here a long time ago. He and Mom Swap use to play soccer together. He is also an exterminator.