Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Accelerator – Humping Some Monkeys

  • When: 20200709
  • QIC: Wambach
  • The PAX: Master Load, Zamboni, Spaceballs, Wing Nut, Cheetah, Spooky, Pinkslip, Motherboard, Wambach


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Quick Mosey around the areas (within view of the flag) to get the blood flowing.
SSH x 20 IC (11-20 increasing in speed)
LBAC x 10 each direction IC
TTT x 10 IC
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Spread out along the edge of the horseshoe pits, facing the road. Each set of Monkey Humpers done on the opposite side of the horseshoe pits, about 10 yards apart. Varied the means to move from one side to the other

Monkey Humpers x 5 IC
Burpee Broad Jump
Monkey Humpers x 10 IC
Alligator Merkin
Monkey Humpers x 15 IC
Crawl Bear
Monkey Humpers x 20 IC
Frog Jump
Monkey Humpers x 25 IC
Moving Merkins
Monkey Humpers x 25 IC
Moving Merkins
Monkey Humpers x 20 IC
Plyo Lunges
Monkey Humpers x 15 IC
Alligator Merkins
Monkey Humpers x 10 IC
Burpee Broad Jump
Monkey Humpers x 5 IC

Mosey to the community center parking lot for wheel of misfortune. Find a spot on the curb. Start with feet on the curb for 5 Derkins, turn right (one foot on, one arm on) for 5 Merkins, Turn for 5 Incline Merkins. 4 of each, 3 of each, 2 of each, 1 of each.

11s in the larger part of the parking lot.
Start with 10 4-count Monkey Humpers and 1 Burpee, running ~30yds between exercises.

Mosey back to the flag
—
Devo
Take care of the vulnerable in your life. If you have parents, grandparents, neighbors, friends, etc, who are at risk for complications from COVID who are taking unnecessary risks, be the leader and try to help them understand. You could be the one they listen to, and it could save their life.

Triple AAA – Accelerator Anniversary Anniliation

  • When: 20200528
  • QIC: Motherboard
  • The PAX: Cheetah, Dreamer (R), Zamboni, Mom Swap, Pink Slip, Masterload, Creeper, Space Balls, Wing Nut, Flip, Rush, Blackout, Flounder, Marlin (FNG)


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Mobo’s annual anniversary Q to celebrate 37 years with the M.  You know what they say, “A good wife always forgives her husband when she’s wrong.” Works for me.  

Conditions: Sunny, warm & humid = perfect F3 Summerville weather.

WU: TTT, Imperial Walkers

Thang: Mosey to shed and get a block and 3 poles and back to open area.   While 3 people carry logs to other end of area and back, the Pax does an exercise of Q’s choice until all 3 are back and drop the logs.  If the count is greater than 37, the 3 loggers must do 5 burpees.  Rotate the loggers and repeat.  Exercises: Up&Overs, Flutter Kicks, Ovhd Press, WWIs, Curls, Magoos, Merkins, Bent Over Rows, Tricep Ext, Monkey Humpers, LBCs.

Mary: American Hammers x 37, Planks

Moleskin: The magic number 37 turned out to be a challenge for the loggers to get back in time for some exercises, hence burpees were prevalent.  It did make the loggers hustle especially when they heard the Pax count as they returned back.   Anything to avoid burpees.

FNG: Welcome Marlin

Beatdowns will continue…….

  • When: 20200507
  • QIC: Motherboard
  • The PAX: Cheetah, Zamboni, PInk Slip, Placebo, Johnny 5, Rush, Flip, Masterload, Creeper, Wing Nut, Space Balls, Bellator, Flounder (FNG)


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Conditions: Sunny, dry and a very mild 70ish.

WU: TTT, Don Quiote, LBACs, T-Claps

Thang: Since the date was 5-7-20, and I had a brain freeze on what to do, why not a routine of 5 Body Builders, 7 Merkins, and 20 reps of the following (rinse and repeat):

Damn Its, Flutter Kicks, Monkey Humpers, Overhead Press, Tricep Dips, Curls for Girls, Freddy Mercs, Boxcutters, Squats w/ Block

Mixed in one big lap around Doty Park and finished off with some Mary:

Mary: Front Plank, Side Planks (L & R), Heel Touches, Flutter Kicks

Moleskin: Great turnout! Much better to Q live than virtual.  Enjoyed the mumblechatter.  Welcome FNG Flounder!

Note: Bellator did a SCS with a 2-mile run to the park, did the workout and then 2-mile run home.  RESPECT!

 

 

Something Simple But Effective

  • When: 20200331
  • QIC: MasterLoad
  • The PAX: MotherBoard (R), GT, Creeper, SpaceBalls, WingNut


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Intro: A simple deck of cards to get us through the stormy night

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

Weather: raining outside, so inside weather was hot and humind

COP: SSH x 15 IC, TTT x 10 IC, LBAC x 10 (each direction)

The Thang: Typical deck of cards

Hearts = Curls

Spades = Squats

Clubs = Damn-its

Diaminds = OHP

Jokers = 1 minute of Merkins and 1 minute of WW1

Mary: No time

Numberama, Namarama (via FB request), Annoucements, Pledge, Prayer Request

Moleskin: Sometimes you just don’t have any inspiration so I went with an old faithful.  It is a little harder to come up with these without having the whole park to use.  Will have to keep it up and spend a little more time to make it not so mundane and the same.

Time Doesn’t Fly as Fast Virtually

  • When: 20200326
  • QIC: MasterLoad
  • The PAX: DriPrime, Dick Cheney, Zamboni, Placebo (R), Mayhem, MoneyPit, Sophia, GT, Cheetah, Blackout, Creeper, SpaceBalls, WingNut


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Intro: Decided to try out another winkie from December.  A little warmer this time.

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

Weather: Hot

COP: TTT x 15 IC, Don Quixote x 15 IC, LBAC x 15 (each direction)

The Thang:

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

High Knees 90 seconds

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

SSH 90 seconds

20 Wide Merkins OQ, 20 Genuines OQ, 20 WWI OQ, 20 Bobby Hurleys OYO

Butt Kickers 90 seconds

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

Monkey Humpers 10 IC

OHP x 20 OQ, Tricep Extension x 20 OQ, Curls for the Girls x 20 OQ, Speed Skaters x 10 (each leg) OQ

Mary: Damn-it x 20 OQ, LBC x 20 IC, Heel touches x 20 IC, Lulu x 20 OQ, American Hammer x 20 IC

Damn-its 15, Lulus 15, LBC 15,

Plank to finish out the time

Numberama, Namarama (Via FB post request), Annoucements, Pledge, Prayer Request

Moleskin:  This workout went faster than I wanted it to so I had to add in the last set of 4, and more Mary than I had planned.  Made it work but man it hurt afterwards.  Larger group than I expected as well.  Good to see though.

Accelerator’s First V-Q!

  • When: 20200324
  • QIC: MasterLoad
  • The PAX: Creeper, SpaceBalls, Wingnut, Cheetah and Blackout (the next day)


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Intro: Used an old winkie for this one and just modified a few of the workouts.  tried to keep it simple since this is the first virtual Q I have done.

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

Weather: Warmish

COP: TTT x 10 IC, LBAC x 15 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

Squats x 50 OQ

60 second run

Bat Wings x 50 IC

Lunges x 40 OYO (20 Each Leg)

OHP x 30 OQ

WWI x 20 OQ

Calf Raises x 10 IC (each position: out, straight, in)

60 second run

Back up the pyramid and try to finish before time.

Mary: American Hammers x 20 IC, Plank till time (30 Seconds)

Numberama, Namarama(Requested via FB tag), Annoucements, Pledge, Prayer Request

Moleskin: For this first VQ, not bad.  Only the boys and I attended but it was great to be able to workout.

Block battle

  • When: 20200317
  • QIC: Cheetah
  • The PAX: Masterload, Wingnut, Creeper, Spaceballs, Motherboard, Brandy, Placebo, Pink Slip, Green Thumb


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Intro: We had a visiting PAX from Greensboro. He will be moving down this way in the coming months, but for now, he’s gets to feel the joy of a Cheetah Q.

Weather: Hot

FNGs: None

COP:

SSH x15 IC

TTT x10 IC

THANG: Grab a block and go across the road to the field. Line the blocks up (alternate between blocks standing up and laying down). Split in two team and stand roughly 40 yards apart.

For 5 minutes PAX did 10 reps on an exercise. Then they would run over to the blocks and flip them up or down depending on the team. Losing team does 10 burpees.

Exercises were: Merkins, Squats, Flutterkicks

Return blocks and get on your 6.

MARY:

American Hammers x20 IC

Flutterkicks x20 IC

Numberama 10

Namerama: Cheetah, Masterload, Wingnut, Creeper, Spaceballs, Motherboard, Brandy, Placebo, Pink Slip, Green Thumb

Pledge Prayer Announcement

Moleskin:

Brandy enjoyed the workout and we look forward to seeing him back out.

 

March Running of the Incinerator

  • When: 20200319
  • QIC: Cheetah
  • The PAX: Masterload, Creeper, Wingnut, Spaceballs, Pink Slip, Green Thumb


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Intro: It’s been some time since I ran the Incinerator. It did not disappoint.

Weather: Upper 80s

FNGs: None

COP: None

THANG:

Starting at 15 reps complete all 8 stations and then decrease the rep. Go until time is up.

Stations were:

Tricep Dip, Merkins, Curls, Step Ups (each leg), LBCs (IC), lateral pull ups, Burpees, Squat Jumps

Numberama: 7

Namarama and scores

Cheetah 6 5/8

Masterload 6

Wingnut 5

Creeper 5 4/8

Spaceballs 6

Green Thumb 3 2/8

Pink Slip 5 2/8

Pledge Prayer Announcement

Moleskin: The heat was high and sweat was dripping, but we all got better.

The Accelerator Escalator only goes up!

  • When: 20200312
  • QIC: Motherboard
  • The PAX: Cheetah, Pink Slip, Masterload, Creeper, Space Balls, Wingnut, Reauchambeau, Harddrive


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Conditions:  Who cares other than Mom Swap?

FNGs:  None

Warm Up:  TTT x 10, Imp Walkers x 10, Speed Skater x 10 (think Apollo Ono)

The Thang: Starting with a count of 5, increase the exercise count by 5 for all successive exercises.

  1.  Burpees x 5 OYO
  2. Tricep Extensions x 10 OC
  3. Up & Overs x 15 IC
  4. Monkey Humpers x 20 IC
  5. Damn Its x 25 OC
  6. Overhead Press x 30 OC
  7. Squats w/ Block x 35 OC
  8. Flutter Kicks x 40 IC
  9. Curls for the Girls x45 OC
  10. LBACs x 50 OC
  11. WW 1 Situps x 55 OC
  12. Bent Over Rows x 60 OC
  13. Alternating Shoulder Taps x 65 OC
  14. Step Ups x 70 (35 per leg) OYO
  15. Calf Raises x 75 (25 out, 25 center, 25 in) OC
  16. SSH x 80 IC
  17. Merkins x 85 OYO

Mary:  Still had a few minutes for Boxcutters and the Protractor.

Moleskin: There was some expectation that the Escalator would go up, then back down.  No such luck for the PAX.  When the Escalator reached 85, Motherboard gave the PAX a choice, stow blocks and go right to Mary (10 min left) or do the next exercise.  The PAX didn’t know what the exercise would be but they chose the exercise over Mary.   Since there was an off hand comment made about not having to do any Merkins, Merkins it was!  A nice finish for extra burn for the Guns.

Devo:  Pause before reacting!  Being civil to one another is important and be careful not to react to quickly.  In fact, think about not reacting at all.

A misty soccer day

  • When: 20200303
  • QIC: Cheetah
  • The PAX: Streaker, Masterload, Bellator (R), Spaceballs, Wingnut, Pink Slip, Motherboard (R), Placebo (R), Mega Block, Gypsy


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Intro: This BB is a bit late so some things are a little blurry to me. All I do know is we had a good showing a fun enough time where it sidelined me the rest of the week.

Weather: Good for a while, then a bit drizzly

FNGs none

COP:

Catalina Winemixer x 10

TTT x10

THANG: Soccer ball

The soccer ball adds another form of randomness that YHC just seems to love. The PAX also like to make me mad when on a high number PAX choice, they choose OHP one of the exercises that’s a pain for me, but as Q full of Q juice I do it.

The idea goes, starting at 10, then 20, 30 40, 40, 30, 20, and 10 for reps.

The ball is tossed to a PAX member what he sees we do. If he sees a star, it’s PAX choice. If he doesn’t catch the ball, 5 burpees for everyone.

Motherboard at age 60 did all 40 monkey Humpers in cadence with me. We both had to take a moment after that one.

MARY: We had done 40 Flutterkicks during the workout, so we did 60 more at the end.

Numberama: 11

Namerama: Cheetah, Streaker, Masterload, Bellator (R), Spaceballs, Wingnut, Pink Slip, Motherboard (R), Placebo (R), Mega  Block, Gypsy

Pledge Prayer Announcements

Moleskin: Pull ups, Monkey Humpers and OHP were some of the noteworthy higher numbered ones. It was tough, but we got em done.