Intro:  Great way to start the year and get a benchmark to work off of the next 12 months.

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

Weather: around 50 with low humidity

The Thang:  The Incinerator.  Start at 15 reps of each of the below exercises at each station assigned.  After one round drop to 14 then 13 and so on.

1 – Step Ups

2 – Curls

3 – American Hammers

4 – Merkins

5 – Jump Squats

6 – Dips

7 – LBC

Pink Slip – 5.5

Placebo – 5.5

Cheetah – 5.0 (with a pooh break)

Space Balls – 6.0

WingNut – 5.2

Chedda – 6.3

Sentry – 5.5

Chet Ripley – 7.1 (NC visitor for a few days)

MasterLoad – 6.0

Numberama, Namarama, Annoucements, Pledge, Prayer Request

Intro: Accelerator does not make many trips to the parking garage. YHC figured it was time to change that, before it gets too dark to deal with traffic.

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

Weather: Cooler than expected

COP: SSH x 15 (IC), Don Quiotes x 15 (IC)

The Thang: Run to the parking garage, plank up till 6 is in. Everyone head to the top deck.

Starting at the highest deck at the stairs do 30 Merkins (OQ)

Run down the ramp to the opposite set of stairs, do 30 WW1 (OQ)

Run down the ramp to the opposite set of stairs, do 30 Squats (OQ) (you get the idea so here are the rest of the exercises)

1 minute wall squat

Flutter kicks x 30 (IC)

Merkins x25 (OQ)

WW1 x 25 (OQ)

Squats x25 (OQ)

50 second wall squat

We are at the bottom deck, so run back to flag.

While waiting for 6 at the flag, those present completed the last set of flutter kicks x 25 (IC)

Mary: American Hammer x 20 (IC), Plank to finish out time (45 seconds)

Announcements, Prayer request, numberama, namerama, pledge, prayer

Moleskin: Apparently the last time Accelerator took a trip to the garage was under the Q of City Slicker. He did hydro-burpees in the fountain. So when I said the parking garage, I think a few of the guys twitched a little. We will have to make this trip more often, maybe once a quarter when the sun is out.

Intro: Out monthly fitness test.

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

Weather: beautiful

The Thang: The Incinerator, start at 15 per station and work down to 0, if possible.

1 – Step Ups

2 – Curls

3 – American Hammers

4 – Merkins

5 – Jump Squats

6 – Pull ups

7 – LBC

Master Load – 6.3

Space Balls – 5.4

Wing Nut – 3.2

Creeper – 5.5

Placebo – 4.4

Pink Slip 5.2

Cheetah – 5.6

Numberama, Namarama, Annoucements, Pledge, Prayer Request

Intro: 4 Accelerator guys have birthday within a few days of each other. What better way to celebrate than a Cheetah beat down?

Weather: Rainy and Windy but that’s didn’t stop us!

FNGs: None

COP: YHC told the masses to grab a block before coming over to the picnic area. So they did that, then we did:

SSH x15 IC

Imperial Walkers x10 IC

TTT x5 IC

THANG: Happy Birthday to Us
This workout was broken out into 4 parts. One for each guy.

CHEETAH 28 Reps

Merkins On Q

Bent Over Rows On Q

Curls On Q

Pickle Pounders IC

MOM SWAP (DT was our Mom Swap today cause of the rain) reps were 20 for each then 21

Lulus On Q

Monkey Humpers IC

Tricep Dips On Q

Birthday boy’s choice (Burpees for 20 on Q, then OHP for 21 On Q)

Pickle Pounders IC

SPOOKY 26 then 27 Reps

Squats w/block On Q

LBCs IC

OHP On Q

Birthday Boy’s Choice (Damnits On Q for 26 and Mtn Climbers IC for 27)

Pickle Pounders IC

PLACEBO 28 and then 29

Flutterkicks in Double Cadence (count 7 then PAX say #rep) DT was a smartass

American Hammers IC

Damnits On Q

Birthday Boy’s Choice (Chest Press for 28. Was unable to do the 29 reps)

Pickle Pounders IC

Stow blocks

Numberama: 12

Namerama: Cheetah, Motherboard (R), Placebo (R), Spooky (R), Defib, Pink Slip, Zamboni, Streaker, Masterload, Wingnut, Spaceballs, Double Trouble

Pledge Prayer Annoucement

MOLESKIN:

It rained so Mom Swap didn’t show, but 12 in total came, especially DT when Mobo took his shirt off. 179 Pickle Pounders were done. Placebo brought out his Bourbon Balls and Motherboard brought beer to celebrate the birthdays of some of Accelerator’s finest. The mumble chatter was great, and it made a rainy day fantastic. Thanks to those who came out and enjoyed in the fellowship. Thanks to Mobo and Placebo for bringing food and beverages to celebrate.

Intro: Always bringing the pain. MomSwap Q’s never disappoint.

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

Weather: low 70s

COP: TTT x 10 (IC), Don Quixotes x 10 (IC), BBAC x10 (IC)

The Thang: An exercise at one end of the field then run to marked tree and back, do same exercise again, then to trash can and back, do exercise one more time then run to bushes and back. Exercises were:

OHP x 25 OQ

Curls x 25 OQ

LBC x 25 OQ

Wide stance Squat x 25 OQ

Skull Crushers x 20 OQ

Chest Press x 25 OQ

Like a v-up with a reach from arm and to opposite leg x 25 OQ (dubbed the Gerry-iatric)

Stow Blocks

Mary: No time

Numberama, Namerama, Announcements, Pledge, Prayer

Intro: Convinced Placebo to do his first Co-Q on the way to becoming a regular Q and natural leader among the F3 brother. Hesitant he was, but a good beat down he gave.

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

Weather: Coolest weather we have had since February

COP: LBAC x10 (IC), Don Quixote’sx15 (IC), TTT x10 (IC)

The Thang: 7 of Diamonds. We used the new Pickle Ball courts corners to complete this routine.

7s

Merkins: jailbreak on long side, and then bear crawl on short

14s

OHP: Cusack long side, farmers carry short side

21s

Wide Merkins (as wide as you can): jailbreak long side, lung walk short side

28s

Curls for the Girls: Farmers carry with weak arm the long and first short, then switch arms for the next long and short

21s

Alternate between wide squat and narrow squat at corners: jail break long side, high knees short side

Stow block

Mary: LBCs

Numberama, Namerama, Announcements, Pledge, Prayer

Intro: Cheetah was supposed to have the Q, but got lost in the traffic that has become Summerville. We started without him, and then just kept going till it was done.

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

Weather: cooler than Tuesday, still warm

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

The Thang: Since YHC did not have a real plan, the plan became every PAX would call an exercise, the PAX in front would then determine how many of said exercise. The pax who named the exercise would then decide if that would be on Q, in cadence or, for some unknown reason, in double cadence and then lead the exercise. After everyone led one round, we took a small run. Rinse and repeat until time. Here were the exercises (don’t ask me to tell you how it was called):

Dying Cockroach

Offset Merkin

Merkin

Wide stance squat

Up and Overs

Curls for the Girls

Run small lap

WW1

Damn-its

Pull throughs

Monkey Humpers

American Hammers

Flutter kicks

Bent over Rows

Run small lap

Calf raises

OHP

Merkin Jacks

High Pulls

A run on Wingnuts chosen route (About 1/3 to 4 miles)

Mary: No time

Numberama, Namerama, Announcements, Pledge, Prayer

Devo: With all that is going on in the world it is easy to feel overwhelmed, anxious, or even depressed. But letting all of things that cannot be solved by you wear you down is not healthy. Worry in large amounts is not healthy. Try to practice the metal ability to shut out those things you cannot fix. This does not mean do not care about things but stop stressing so much. With all the negative out there right now, we beat ourselves down with what could happen. What our minds should be focused on is what is happening, especially in our given circle of friends or our family. Tomorrow has enough problems, and they will wait till then, just enjoy today so it can be great one. Oh and of course…. Don’t be a Dick!