Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

The Aztec Pyramid

  • When: 20220125
  • QIC: MasterLoad
  • The PAX: Motherboard (R), Chedda, Snap Chat (R), Century (R), Bellator (R), White Claw (FNG)


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Intro: YHC really likes the pyramid style workout, starts off a little easy and then gets harder as you go.

F3 Mission Statement: “To plant, serve and grow small workout groups, in order to reinvigorate male community leadership.” -Dred

Weather: A little chilly

COP: TTT x 10 IC, LBAC x 10 IC

The Thang:

Carolina Dry Docks x 10 OQ

Merkins x 20 OQ

Damn-its x 30 OQ

Curls for the Girls x 40 OQ

Bent Over Rows x 50 OQ

Large Lap around Doty Park (0.25 miles)

Chest Press x 50 OQ

WWI x 20 OQ

OHP x 30 OQ

Bat Wings x 20 IC

Calf Raises x 10 IC (each position: out, straight, in) first time in Double Cadence

Large Lap around Doty Park (0.25 miles)

Back up the pyramid and try to finish before time.

Mary: No time

Numberama, Namarama, Annoucements, Pledge, Prayer Request

Moleskin: I was informed that since we did 50 twice that this is a flat-topped pyramid.  After a couple exercises, I realized that makes it an Aztec Pyramid.  And so it is named.  Our FNG showed up and put in the work, so much that he merlot’ed in the bushes.  Younger guy…Merlot…hence White Claw.  Also noticed, other than the FNG a majority of the Accelerator regulars are in the Respect club, and they are kicking ass every time they show up. (normally kicking my ass)

1st Incinerator of the year

  • When: 20220120
  • QIC: MasterLoad
  • The PAX: Motherboard (R), Defib, Wing Nut, Space Balls, Pink Slip


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Intro:   Same challenge every month.  Start at 15 reps for each exercise below and drop by 1 every lap.  45 minutes, all gas no stop.

F3 Mission Statement: “To plant, serve and grow small workout groups, in order to reinvigorate male community leadership.” -Dred

Weather: Cold and getting wetter the later it was

The Thang:  The Incinerator

1 – Step Ups

2 – Curls

3 – American Hammers

4 – Merkins

5 – Jump Squats

6 – Dips

7 – LBC

The results:

MotherBoard – 7.6

Space Balls – 5.0

Defib – 6.0

MasterLoad – 6.2

WingNut – 7.0

Pink Slip – 6.1

Numberama, Namarama, Annoucements, Pledge, Prayer Request

Online casinos…



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Log Flipping Fun

  • When: 20220118
  • QIC: MasterLoad
  • The PAX: Pretzel, Motherboard, Century, Bellator, Snap Chat, Pink Slip, Space Balls, Wing Nut


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Intro: YHC decided we just don’t use the logs at Accelerator enough.  So here is something I thought would be a good beat down.

F3 Mission Statement: “To plant, serve and grow small workout groups, in order to reinvigorate male community leadership.” -Dred

Weather: a little chilly (49)

COP: SSH x 15 IC, TTT x 10 IC

The Thang:  A log was taken over to the field and placed at one end.  While one person flips log down the field, the rest of the pax will do an exercise till pax returns.  Next pax will run to where log is and flip back to group.  After every Pax has had the chance to flip log, run large lap.  Exercises:

Merkins

OHP

ManMakers

Squats

WWI

Tricep Extensions

Curls

Damn-its

Calf Raises

Bent Over Rows

Flutters

Lawn Mowers

Up and Overs

Lunges

American Hammer

Mary: American Hammers x 20 (IC)

Numberama, Namarama, Annoucements, Pledge, Prayer Request

Moleskin:  A little devo for the men in attendance.  A reminder that every man that shows up is not just showing up for themselves, they are the encouragement that brings others out to the gloom.  They may never know who it is that they influence, but we all influence someone, and we may be the reason they show up.  Doing hard things together is what builds the bonds that forge friendships in men.  Keep pushing men.

Cool morning to make the cream

  • When: 20220114
  • QIC: MasterLoad
  • The PAX: Repo, DT, City Slicker, Ice Box, Creeper


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Intro:  I don’t think we need this…do we?

F3 Mission Statement: “To plant, serve and grow small workout groups, in order to reinvigorate male community leadership.” -Dred

Weather: Cold, not too bad though (40 F)

The Thang:

We ran, some walked…the standard was met.

Moleskin: This guy needs to be more consistent with his running.  Need to be out 4 or 5 days a week and I have been inconsistent at 1 to 2 days a week.  Need to pull myself out of the funk.  Great push by City and Ice though!!

A little fun with our blocks

  • When: 20220113
  • QIC: MasterLoad
  • The PAX: MotherBoard (R), Century (R), Pink Slip, Snap Chat (FNG), Creeper, Wing Nut, SpaceBalls


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Intro:  Pulled out an old Winky of mine and adjusted for a great beatdown.

F3 Mission Statement: “To plant, serve and grow small workout groups, in order to reinvigorate male community leadership.” -Dred

Weather: Cold, not too bad though

COP: TTT x 10 IC, Don Quixote x 10 IC, LBAC x 10 (each direction)

The Thang:  At Shed

20 Carolina Dry Docks OQ, 15 Tricep Extensions OQ, 10 diamond Merkins OQ, 20 Box Cutters IC

Run around tennis court and back to the Shed

Cusak blocks to other pavilion

15 of each arm circles both ways, seal claps, bat wings (no rest and IC), 20 Flutters IC, 20 Squats OQ, Monkey Humpers 20 IC

Indian Run around the outside of Doty park.

20 OHP OQ, 20 Merkins OQ, 20 Speed Skater OQ, 20 American Hammers IC

Cusak blocks back to shed

Run Large Lap

20 Wide Merkins OQ, 20 Genuines OQ (Said 15, but 2.0s complained, so we kept the plan at 120), 20 WWI OQ, 20 Bobby Hurleys OYO

Damn-its x 20 OQ

Stow blocks and…Recover, Recover

Numberama, Namarama, Annoucements, Pledge, Prayer Request

 

Cab Driver #2

  • When: 20220112
  • QIC: Repo
  • The PAX: Mayhem, Chum, Manana, Fish n Chips, Three's Company


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Weather: Cold, but it didn’t matter since mayhem grabbed the key

Thang:

Our discussion was about living the life we were meant to live and gaining mastery of our minds. Here is the link to the FB Live

The discussion began with playing a clip of Erwin McManus discussing Code 4: The Warrior Gains Mastery over Their Mind

“You find great friends when you are a great friend. If you always find anger in the world it is because you are angry at the world.”

You must FIGHT to become the person that God created you to become.

Your greatest battle is with yourself because no one knows you better than you.

Romans 12:2 “Do not conform any longer to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is–his good, pleasing and perfect will.”

Next we heard a clip from Ed Mylett. I recommend starting at the 8:10 mark if you can’t listen to the entire video,

He speaks about how he believes that when we die God will show us the person we were meant to be, and what drives him is to be as close as possible to be the person God created him to become.

We are meant to be the best version of ourselves. It is NOT possible for us to achieve our highest purpose on our own. We need a tribe and a team to help us achieve the true will for our life.

“The comfortable road will never lead you to the person you were destined to be.”

 

We must be intentional about leading the life we have been created to lead.

 

YHC’s challenge to the PAX is two things for this week:

  1. Listen to the full videos by Ed Mylett and Erwin McManus
  2. Each day this week, as soon as you wake up, set the timer on your phone for TWO minutes and write down all the positive things that happened in your life from the day before and then write down THREE things you are thankful for.

The Star(buck)s Didn’t Come Out

  • When: 20220109
  • QIC: Repo
  • The PAX: Milton, Pretzel


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Weather: Goldilocks. Not too hot, not too cold, but just right for running

Thang: IYKYK

Devo: No actual devo, but you should check this episode of the Minivan Centurion. My favorite Dredd quote of the episode, “He reins me in, I keep him from being such $^*#y.”

https://www.podbean.com/ew/pb-3nbyn-1171247

Moleskin: Milton is cautiously optimistic about his Dawgs for Monday night’s Championship Game appearance, Pretzel wished the Penal Pups of UGA good luck, Pretzel and Repo went to Awful Waffle for coffee since Starbucks was closed.

Dream On

  • When: 20220107
  • QIC: Repo
  • The PAX: Amnesia, Cold Cut, Woody (RESPECT,) Peaches (RESPECT,) AC/DC


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Weather: Chilly and Clear

Warmup:

SSH x10IC

TTT x10 IC

Don Quixote x10 IC

Calf Raises x20 IC

LBACF/B x10 IC

Thang:

Mosey to block pile and grab a block

Round 1 (Sound of Silence — Simon & Garfunkel)

OYO

5 Burpees, 10 Merkins, 15  Squats

Lap around Farmhouse

Rinse and Repeat until end of song

Round 2 (Take What You Want — Ozzy Osbourne with Post Malone)

OYO

5 Tricep Extensions, 10 OHP, 15 Curls for the girls

Lap around Farmhouse

Rinse and Repeat until end of song

Round 3 (Dream On — Aerosmith)

OYO

5 skater squats each leg, 10 Goblet Squats, 15 Jump Squats

Lap around Farmhouse

Rinse and Repeat until end of song

Round 4 (Happy — Pharrel Williams)

5 Dammits, 10 V ups, 15 WWI Situps

Lap around Farmhouse

Rinse and Repeat until end of song

Round 5 (Written in the Water– Gin Wigmore)

5 Burpees, 10 Merkins, 15  Squats

Lap around Farmhouse

Rinse and Repeat until end of song

Round 6 (Ain’t No Man — The Avett Brothers)

5 Tricep Extensions, 10 OHP, 15 Curls for the girls

Lap around Farmhouse

Rinse and Repeat until end of song

Round 7 (Need Never Get Old — Nathaniel Rateliff & The Night Sweats)

OYO

5 skater squats each leg, 10 Goblet Squats, 15 Jump Squats

Lap around Farmhouse

Rinse and Repeat until end of song

Round 8 (Everybody Hurts — R.E.M.)

5 Dammits, 10 V ups, 15 WWI Situps

Lap around Farmhouse

Rinse and Repeat until end of song

Stow blocks

Mary:

LBC x20 IC

Namearama

Pledge

Announcements: Anniversary Convergence, Collecting Clothes for FABRIC, Anniversary Part 1/14, Assist St. Paul’s 1/8 and 1/15

COT

Devo: Romans 8:37-39 37 No, in all these things we are more than conquerors through him who loved us. 38 For I am convinced that neither death nor life, neither angels nor demons,[a] neither the present nor the future, nor any powers, 39 neither height nor depth, nor anything else in all creation, will be able to separate us from the love of God that is in Christ Jesus our Lord.

 

We’re not meant to go through life alone. Keep pushing forward and ask a brother to help you when you stumble.

Cold Cut went on to discuss we need to be cognizant of the difference between beliefs and faith. This is also a theme that Dredd is exploring with The Minivan Centurion.

”

Who is the Minivan Centurion?

​

He is not simply a husband, father and good neighbor, although he is all of those things.

He is also the coarse twine that holds the fabric of our community together, fighting to keep us united in the face of those who would split us apart. Most importantly, the Minivan Centurion is the special trustee of the legacy of liberty which has been passed through generations of tired and bloody hands from the original men who first founded and then fought to build this nation.

​

The Minivan Centurion may be you.”

https://www.collisionlearner.com/minivan-centurion

 

Moleskin: Great to have Peaches with us in the Gloom. He is a true inspiration to us all with the fact he constantly punches excuses in the face. Cold Cut gave some great insight regarding resilience. It is definitely something to explore further. Perhaps he can delve deeper into this at The Guild.

 

 

 

Deck of Cards to start the New Year

  • When: 20220104
  • QIC: MasterLoad
  • The PAX: Chedda, Motherboard, Wing Nut, Creeper, Century, Pink Slip, Defib


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Intro: A simple deck of cards that turned into an upper body beat down.

F3 Mission Statement: “To plant, serve and grow small workout groups, in order to reinvigorate male community leadership.” -Dred

Weather: Chilly but comfortable.

COP: SSH x 15, Imperial Walkers x 15, LBAC x 15 each direction run large lap around park

The Thang:  We all know a deck of cards.  Every number under 5 will be in cadence or double cadence at Q’s discretion.

Hearts – Curls for the Girls

Diamonds – OHP

Clubs – CPT

Spades – WWI

Jokers – Large Lap

Mary: WWI x 15

Numberama, Namarama, Annoucements, Pledge, Prayer Request

Moleskin:  The addition of the CPT did not allow us to get through the deck.  This is good.