Accelerator Archives - F3 Summerville

Tour de Ville

When: 20210805
QIC: Motherboard
The PAX: Chedda, Masterload, Century, Pink Slip, Placebo, Defib

2021-08-06 by Motherboard Leave a Comment

Conditions: Humid but who cares and so what?

FNGs: None

COP: TTT x10 IC; IMP Walkers x10 IC; LBACs x25 IC;

The Thang:
– Took a mosey around Summerville outside of the AO and stopped in various places to perform work.
– Stop 1 (parking lot at Senior Center): Merkins x 25, Squats x 25
– Stop 2 (Laurel St): WWI Situps x 25, Carolina Dry Docks x 25
– Stop 3 (SCE&G Bldg on W Luke Ave): One the wall, Derkins x 20, Monkey Humpers x 25.
– Stop 4 ( CRESCOM Bank on W 1st North): Flutter Kicks x 25, Alt Shoulder Taps x 25
– Stop 5 ( Public Works Bldg on N Cedar): Tricep Dips x 25, Bear Crawl around top of fountain wall, Bear crawl around top of fountain wall in opposite direction. Due to emergency vehicle sirens, we all did 10 burpees.
– Stop 6 (Fire Dept on W 2nd St): Diamond Merkins x 25, Heels to Heaven x 25.
– Stop 7: (Doty Park Pavillion): Step Ups x 20 each leg.
– Stop 8: (Return to Flag): Mary

Mary: Pickle Pounders x 25, Big Boy Situps x 20, Heel Touches x 25

Pledge and COT

Devo: Be careful out there. Working out hard in extreme heat and humidity for long periods of time can get you in trouble. Don’t “push through it” if you don’t feel well. Heat stroke can affect even the most fit of athletes. It is no joke.

Moleskin: It was time to leave the confines of Doty and see the world before the gloom takes over in the next few months. We actually witnessed Defib’s legs! Yes, he wore shorts. Go figure. We put on a show for the diners at Five Loaves. I am sure we became a topic of discussion. F3 advertising at its finest. We all looked like we came out of a lake when we were done. Deceivingly humid.

Summer is here!

When: 20210727
QIC: Motherboard
The PAX: AED, Bellator (R), Century (R), Masterload, Creeper, Space Balls, Wing Nut

2021-07-28 by Motherboard Leave a Comment

Count: 8

Weather: Sunny, hot, humid and 100% chance of sweat.

COP: TTT x 10 IC; Jumping Jack Medley (10 each), LBACs

The Thang: Grab a block and meet at end of soccer field.

Perform set of 10 of following exercises with block ( Up & Over, Curls, Squats, Flutter Kicks). Run forward to other end of field and plank up until 6 is in.

Perform set of 10 of following exercises ( Merkins, Alternating Shoulder Taps, Monkey Humpers, WWI Situps). Run backward to other end of field and plank up until 6 is in.

Rinse and repeat. Able to complete 6 rounds.

Stow Blocks and return to flag.

Mary: No time for Mary.

Naked Moleskin: YHC was prepared to modify workout due to the weather conditions but the PAX held strong. Maybe that is why there was so little mumble chatter. Middle of workout was interrupted by several sirens so the PAX reluctantly did their mandatory 10 burpees. When I noticed AED tossing the block down, I reminded the PAX about the broken block rule (10 burpees for all and 20 for the guilty party). So what happened at the end of the workout? Yep, Creeper became very popular while we all did burpees again. The only bright side was YHC was unable to get in his gauntlet of Mary that he had prepared.

10 HIM for a Hot Beatdown

When: 20210713
QIC: MasterLoad
The PAX: Pink Slip, Cat Scratch (R), Bellator (R), Green Bags, AED, Century (R), Space Balls, Wing Nut, Creeper

2021-07-15 by Master Load Leave a Comment

Intro: Nothin more that an ass kicking in the evening.

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

Weather: Hot and huuuumid

COP: TTT x 10 (IC), Imperial Walkers x 10 (IC), LBAC x10 (IC)

Everyone grab a block and head to the other side of the parking lot by the new building.

The Thang: Each exercise will be 26 reps. Each of my 2.0s was given the a chance to reduce 1 workout per set (3 workouts total to 13 reps) The catch is, they have no idea what the next exercise is and they need to decide before the name of the exercise is given.

In between Rounds we will run from stop sign to stop sign.

1^st Round

Squats-26 (OQ)

Diamond Merkins-26 (OQ)

Curls for the Girls-26 (OQ)

OHP-13 (OQ)

WWI Sit-ups-26 (OQ)

2^nd Round

Sumo Squats-26 (OQ)

Decline Merkins-26 (OQ)

One arm Curl-26 (OQ each arm)

Up and Overs-26 (OQ)

Damnits-13 (OQ)

3^rd Round

Smurf-Jacks-26 (IC)

Incline Merkins-26 (OQ)

Bat Wings-13 (IC)

Bent over Rows-26 (OQ)

American Hammers x 26 (OQ)

4^th Round

Calf Raises x26 (each position)

Genuine x 26 (IC)

Lulus x 26 (OQ)

Flutter Kicks x 13 (IC)

Stow block and go back to flag

Mary: No time

Namerama, numberama, announcements, pledge, prayer

Devo: Don’t be afraid to to let other guys in. Let yourself be vulnerable to someone else. Ensure that you have someone to talk to, not just workout with. That goes for the bad times and the good times.

June Incinerator

When: 20210617
QIC: MasterLoad
The PAX: MotherBoard (R), Chedda, AED, Wing Nut, Space Balls, Creeper

2021-06-18 by Master Load Leave a Comment

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. Every three laps is also a one mile run.

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

Weather: Hot and extremely humid

The Thang: The Incinerator. See below for new map of course.

1 – Step Ups

2 – Curls

3 – American Hammers

4 – Merkins

5 – Jump Squats

6 – Dips

7 – LBC

MotherBoard – 8.1

Space Balls – 4.2

AED – 5.6

WingNut – 4.1

Chedda – 7.0

MasterLoad – 5.4

Creeper – 4.6

Numberama, Namarama, Annoucements, Pledge, Prayer Request

May Incinerator

When: 20210520
QIC: MasterLoad
The PAX: Bellator (R), Century (R), MotherBoard (R), Cheetah, Space Balls, Wing Nut, Chedda, MasterLoad, Creeper

2021-06-17 by Master Load Leave a Comment

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: Hot and extremely humid

The Thang: The Incinerator (new version) See below for new map of course.

1 – Step Ups

2 – Curls

3 – American Hammers

4 – Merkins

5 – Jump Squats

6 – Dips

7 – LBC

Bellator – 8.1

MotherBoard – 8.7

Cheetah – 4.5

Space Balls – 4.3

WingNut – 4.7

Chedda – 8.2

Century – 7.0

MasterLoad – 5.3

Creeper – 5.0

Numberama, Namarama, Annoucements, Pledge, Prayer Request

Back in time to 1959

When: 20210615
QIC: Motherboard
The PAX: Cheetah, Bellator, Harddrive, Masterload, Creeper, Space Balls, Wingnut

2021-06-16 by Motherboard Leave a Comment

Warm Up: TTT, SSH, Imp Walkers,

Thang: Get block back to flag.

YHC will be 62 tomorrow. That means I was born in 1959. It also means I am living in my 8^th decade so to start off we are going to do a Burpee for each decade I have been alive. Each burpee will have increasing merkins. So the eighth burpee will have 8 merkins. Follow OC.

In 1959:

Hawaii became the 50^th state. We are going to do Island Hoppers by hopping up and down each of the tables in the pavilion. One table for each of the 8 islands. Follow YHC through the island tour.

The Barbie Doll was launched. In her honor we are going to curls for the girls. We are going to do these in slow cadence 4 count. First set completed 31x, Second set completed 31x

Two monkeys survived a Russian space flight. In honor of those two monkeys named Able and Miss Baker we are going to do two exercises. First exercise is the Russian Twist (American Hammer). First set completed 31x, Second set completed 31x. Second exercise is the Monkey Humper. First set completed 31x, Second set completed 31x.

The top movie of 1959 was “Journey to the Center of the Earth”. So we are going to start digging. Grave Diggers on cue. First set completed 31x.

Top TV Shows of 1959 included The Twilight Zone. When we think of twilight, we think evil spirits and ghosts. So we will honor it by doing Gut Busters. When the Ghostbuster theme song starts, we will plank up and do one burpee each time we hear “ghostbusters” and return to plank. Repeat until song is complete. Four minutes long, 19 burpees.

In Cuba in 1959, Fidel Castro and his revolutionaires overthrew the Cuban government. We are not going to honor his revolution but stand in defiance. While we stand, we are going to do OVHD Press. First set completed 31x, Second set completed 31x.

Another popular TV shows in 1959 was Dragnet. Lots of murders solved on these shows. So we will do Murder bunnies. Up and back (about 50 yds total)

MARY: Flutter Kick 31x IC, WW1 Situps until time up (46 total)

DEVO: “It is the mark of an educated mind to be able to entertain a thought without accepting it.” Aristotle

Legs Should not be ignored!

When: 20210608
QIC: MasterLoad
The PAX: Old D (R), Old Flame (R), Century (R), Motherboard (R), AED, Creeper, Space Balls, Wing Nut

2021-06-09 by Master Load Leave a Comment

Intro: Need to work on Creeper’s leg muscles so I figured why not let everyone.

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

Weather: Hot- as expected in June. (mid 80’s)

COP: TTT x 10 IC, Imperial Walkers x 10, LBAC x 10

The Thang: Legs hehe!

Grab a block

At shed: 20 Monkey Humpers, 30 Squats with the block, 20 No Surrenders

Grab block and head to far side of tennis court, drop block and do large lap around

Lunges x 30 (25 each leg), Bolt 45s x 15, Barishnikof Squat x 20

Grab Block and head to fountain area, drop block and run large lap

Sleep Walkers 123 X 5 (squat x 1, toe touch x 2, lunge x 3), toe taps x 20, calf raises x 15

Grab block head back to the flag and stow block

Step Ups x 15 each leg

Mary: Flutter kicks x 20 IC, WWI x 30 OQ

Numberama, Namarama, Announcements, Pledge, Prayer Request

Moleskin: It is definitely getting hotter out there and all pax need to hydrate well before coming to the evening AO.

Announcements: June 19th — Both the stair climb for 9-11 and the fathers day convergence are this morning.

April Incinerator

When: 20210422
QIC: MasterLoad
The PAX: Motherboard (R), Chedda, Wing Nut, Hacker, Century (R)

2021-05-20 by Master Load Leave a Comment

Intro: Since the town has decided that Doty Park needs to be updated with a Pickel Ball court, three of our exercise areas for the Incinerator were roped off. What better time to leave my mark on the fitness test than to change up now. Same format as far as starting at 15 res for the first round and dropping by one each consecutive round. Runs are now a little longer though.

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

Weather: low 70’s and perfect

The Thang: The Incinerator (new version) See below for new map of course.

1 – Step Ups

2 – Curls

3 – American Hammers

4 – Merkins

5 – Jump Squats

6 – Dips

7 – LBC

Numberama, Namarama, Annoucements, Pledge, Prayer Request

Mother Board – 8.3

WingNut – 4.3

Chedda – 7.5

Hacker – 3.3

Century – 6.0

MasterLoad – 5.2

Three for a Ring of Fire

When: 20210504
QIC: Motherboard
The PAX: Century (R), Masterload

2021-05-05 by Motherboard Leave a Comment

Conditions: Warm, clear skies and wet turf but who cares?

FNGs:

COP: TTT, SSH, Pay it fwd Burpees (10).

The Thang:

Grab a block and return to flag. Plan was for a ring of fire workout but only had 3 but we did it anyway. Pax performs set exercise continuously while one performs different exercise – repeat until all Pax performs. Due to attendance, we circled either 2x or 3x to ensure the burn, burn, burn.

Pax: Cusak block while each HIM takes turn doing overhead press 10x. Repeat 3x
Pax: Curls for Girls while each HIM takes turn bear crawling to set location and back. Repeat 2x
Pax: Hold 6″on six while each HIM takes turn doing WWI situps 10x. Repeat 2x
Mosey around the park and back to flag
Pax: High Plank while each HIM takes turn doing Merkins 10x. Repeat 3x
Pax: LBACs while each HIM takes turn doing Burpees 5x. Repeat 2x
Pax: Hold ankles in squat position while each HIM does Monkey Humpers (IC) 10x. Repeat 2x
Mosey around the park and back to flag
Pax: Hold Al Gore position while each HIM does Squats 10x. Repeat 2x
Pax: Alternating Shoulder Taps while each HIM does Mountain Climbers 10x. Repeat 2x
Pax: LBCs while each HIM does Iron Cross 10x. Repeat 2x
Mosey around the park and back to flag
Pax: Alternating Heel Touches while each HIM does Flutter Kicks(IC) 10x. Repeat 2x

Mary: Squats until time up (about 20)

Numberama: 3

Namerama: Century(R), Masterload, Motherboard(R)

Pledge and COT

Announcements: Charleston stair climb June 19th, Father’s Day Convergence being planned same day.

Moleskin: Lost some regulars due to injuries, job schedules, and whatever. But you can form a circle with three. If you feel tired after a long day of work, consider Accelerator. I guarantee that that Accelerator will make your evening better. When you get home, you will be hungrier, be more awake, and eventually get to sleep much faster with a good evening workout. Consider it if you fartsacked and missed Bedrock or Seismic in the morning.

Final tour de Sakrete 13

When: 20210429
QIC: Sakrete
The PAX: Pink Slip, Masterload, Motherboard (R), Threes Company, Peaches, Space Balls, Cheetah, Placebo (R), Wing Nut, Old Falme (R), Defib

2021-05-04 by Sakrete Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: mID 80’S AND SUNNY!

FNGs: None today

COP: 10 TTT IC, 10 Hilbillies IC, 10 LBAC forward and 10 reverse, 10 over head clap, 10 moraccan night clubs

Thunderstruck plank merkins (run on this one is going to be from the grass by where the blocks are store over to the sidewalk in between tennis courts and back)

The Thang:

Separate in two groups. Group 1 begins jog around the long part of the park. Group 2 goes the opposite direction. When the 2 groups meet up execute the following

5 burpees IC; 10 merkins on Q, 15 WW1 situps on Q, 20 squats on Q, 25 LBC on Q. Continue running the same direction. Every time you meet up do the exercises. Rinse and repeat for 4 meet ups.

Stay in your groups and meet on the road that runs in front of the senior center. Group 1 heads around the block in one direction while group 2 heads the other. Indian run race. Finish line is the entrance to Doty park parking lot on Hickory. Stop Indian run and enter park. One lap around the park at your pace.

1 minute and half of WW1 Situps. One set of failure.

Mary: Thunderstruck plank merkins.

Numberama: 12

Namerama: Pink Slip, Masterload, Motherboard (R), Threes Company, Peaches, Space Balls, Cheetah, Placebo (R), Wing Nut, Old Falme (R), Defib, Sakrete

Pledge and COT

Announcements: Charleston Stair climb. Father’s Day workout is in the works. Memorial Day Murph. Follow the page for future updates.

Devo: Gave my testimony again. Keep pushing gentleman. This group works.

Moleskin: The few times I have either Qed or attended a BC @ Accelerator we have met in the grass on the far side of the park near the gazebo. Well there were kids practicing soccer there. Would have been difficult to do a BC with them there so we relocated to the grassy area by where the blocks are stored. My first time Qing 2 workouts in a day. However, that wasn’t the greatest feat of the day. Cheetah attended 3 BCs and a liquifaction. BJDDAL (Bedrock-Jones DD, Accelerator and Liquifaction) Dude is a stud. Speaking of studs. THREES COMPANY HELD PLANK FOR 4 DIFFERENT PLAYINGS OF THUNDERSTRUCK WITHOUT BREAKING PLANK ONCE! A record that can only be tied. Great work men. Always enjoy posting at accelerator just rarely works out with my schedule. It is a different animal working out in the afternoons. I’ll take the sun not being out. Thanks again for playing along gentleman!!