Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Summer is here!

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


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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.

 

Back in time to 1959

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


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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 8th 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 50th 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

 

 

Let’s go to the Replay

  • When: 20210311
  • QIC: Motherboard
  • The PAX: Placebo, Cheetah, Bellator, Century


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INTRO: Just happened to be the 35th anniversary of the NFL adopting the instant replay.  YHQ thought we needed to honor this day appropriately by repeating every exercise just to make sure we got it right.

COP: TTTx10, Side Squats x10, LBACs x20, PIF (pay it forward) Burpees x10

THANG: Grab a block and mosey to the grass next to block shed.

High Fives:  Five exercises above the head (Tricep Press x10 twice, Up&Over x10 twice, Ovhd Press x15 twice, Grave Diggers IC x10 twice, TClaps x10 twice)

Mosey with blocks around park to grass between tennis courts

Low Fives:  Five exercises below the waist (Tempo Merkins x10 twice, Flutter Kicks x20 twice, Damn Its x10 twice, Freddie Mercs x20 twice, WWI Situps x10 twice)

Mosey with blocks around park back to flag

Mid Fives: Five exercises b/w shoulders and knees (Monkey Humpers x20 twice, Squats x10 twice, Curls for Girls x20 twice, Bent Over Rows x20 twice, Lawn Mowers(L7R) x10 twice).   We lost Cheetah to an urgent nature call in the middle of this set.

Pax did 2 sets of Tricep Dips waiting for Cheetah to return from the dark hole of dispair.

Stow blocks and return to flag.

MARY: High plank

Announcements, Pledge, Namerama

Moleskin: Accelerator was well represented by the senior F3 Staff.   Need some youth to come out so Cheetah doesn’t feel so young.

DEVO: Meet at Oak Road for a recovery drink

Door #1

  • When: 20210225
  • QIC: Motherboard
  • The PAX: Pink Slip, Placebo(R), Cheetah, Mom Swap, Bellator(R), Old Flame(R), Chedda, Masterload, Hacker


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Conditions: High 60’s and dry!

FNGs: None

COP:  TTT (Slow and double cadence), Groiners, LBACs, Pay it Forward Burpees x10

The Thang:

At Flag: Tempo Merkins x20, Monkey Humpers x20, WWI Situps x25.   Mosey long way around outside of park to Block Shed – Get Block

At Block Shed Area:  Up and Overs x20, Flutter Kicks x25, Tricep Dips (or Extensions) x20, Carolina Dry Docks x20.  Mosey long way back to flag.

At Flag: Alternating shoulder taps x20, Mountain Climbers x20, Iron Cross x25, Foxhole (WWI roll left to Merkin, back to WWI roll right to Merkin) x10. Mosey long way around outside of park to Block Shed

At Block Shed Area: Overhead Press x20, American Hammers x20, Damn Its x25, Grave Diggers x10.   STOW BLOCKS.  Mosey long way back to flag.

Mary: Deconstructed Burpees x10, Heels to Heaven x20, Flutter Kicks

Numberama: 10

Namerama: Pink Slip, Placebo(R), Cheetah, Mom Swap, Bellator(R), Old Flame(R), Chedda, Masterload, Hacker

Pledge and COT

Announcements: Rotating Q at Faultline Saturday 0600; Still opening for Bedrock P200 team

Devo: If you want change around you in your job, family, friends, start with yourself first.  Look at what you can do.

Moleskin: the Door #1 (Mobo) or Door #2 (Cheetah) to Q turned into only Door #1 (Mobo) since Cheetah thought he might be late.  Imagine that! So the Pax had no choice.  Everyone was better for it.

It Didn’t Rain

  • When: 20200917
  • QIC: Motherboard
  • The PAX: Placebo, Cheetah, Bellator, Spooky, Masterload, Hacker, Creeper, Space Balls, Wing Nut


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Weather:  Calm between the driving rain storms

Warmup: TTT, Monkey Humpers, SSH Variations

THANG:  Mosey to shed and get block return to open grass area.   Q calls the Exercise of choice and the PAX runs to first spot (5 Burpees), returns to start, runs to 2nd spot (10 jump squats), returns to start, runs to end of open area (15 Merkins), returns to start.  Plank up until 6 in.  Rinse and repeat.

Exercises: Up and Overs, Curls for Girls, Ovhd Press, Damn Its,

Change up of routine to 5 Burpees, 10 Monkey Humpers, 15 WWI Situps and all returns running backwards

Exercises: Tricep Extensions, Bent Over Rows, Flutter Kicks

Stowed blocks.

MARY:  No time for Mary

Moleskin:  The Q was unpredictable on the number of reps which kept the PAX wondering how many at the start and not knowing how many more were left to do.  That’s what makes being the Q better than being one of PAX. Placebo provided the Bourbon Balls to cap off a good night.  Cheers!

Devo:  As a HIM, you need to be deliberate and intentional in your actions.  Don’t say “I don’t care”.  Be the leader.

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!

 

 

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.

The F3 way to usher in 2020

  • When: 20200109
  • QIC: Motherboard
  • The PAX: Masterload, Spooky(R), Dreamer(R), MomSwap, Placebo(R), Bellator(R), Pink Slip, Cheetah, Gypsy, Megablock, Creeper, Space Balls, Wing Nut, Ro Sham Beau, Roach


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

Conditions: Dark, dry and kinda chilly = perfect weather

FNGs: No FNGs

Disclaimer: 

COP:

TTT 15x, Imperial Walker 15x, LBACs 15x, Dancing Bear 10x

The Thang:  Routine is 20 exercises of 20 reps each.  Pace was slowed down to inflict more pain.

Mosey to get blocks and return to flag area.

  1. Tricep Extensions OC
  2. Flutter Kicks IC
  3. Up & Overs IC
  4. Boxcutters IC
  5. Carolina Dry Docks OC
  6. Mountain Climbers IC
  7. Iron Cross OC
  8. Overhead Press OC
  9. Monkey Humpers IC
  10. Lawn Mowers OC
  11. Damn Its OC
  12. Merkins OC
  13. LBCs IC
  14. Bent Over Rows IC
  15. American Hammers IC
  16. Curls for Girls IC
  17. WWI Situps OC
  18. Derkins OC
  19. Squats w/ Block OC
  20. Pickle Pounders IC

Return Blocks to shed and return

Mary: 

Howling Monkeys 10x  (until time was up – almost all the way around circle)

Numberama: 16

Namerama And Pledge: Done

Announcements:

Convergence Jan 25th at Doty 7:00, Charleston Marathon this Saturday, Charlie Post 15K on Jan 25th.

Prayers and BOM : 

Prayers for Dry Prime & friend, F3 brothers recovering from injuries.

Devo:

Moleskin:  

Great turnout.  Goal was not to do much running for selfish reasons so made sure time was spent doing exercises nice and slow including all of the exercises requiring thrusting hips which resulted in lots of inappropriate mumble chatter.  Performing the exercises slowly not only increases the burn, but it fosters better form.  After all, it’s not about the number but the quality of the effort.

Suns out, Chest Out

  • When: 20190312
  • QIC: Johnny 5
  • The PAX: Cheetah, Money Pit, Dreamer (R), Spooky (R), Roach, Rawhide, Masterload, Wingnut, Bellator (R)


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Intro: Johnny 5 had the first Q in the sunshine. Time to get those dad bods into shape!

Weather: Sunny and warm

FNG: None

COP: unsure (showed up late)

20 Burpees OYO

THANG: DORA

50 Damn Its

100 Squats w/block

200 Merkins

300 Chest Press

400 Chest flies w/bricks

Numberama: 10

Namerama: Johnny 5, Cheetah, Roach, Dreamer (R), Spooky (R), Money Pit, Masterload, Wingnut 2.0, Rawhide, Bellator (R)

Pledge Prayer Announcement

Moleskin: Good to see some faces YHC hadn’t seen in some time.


The Pale Cheetah & The Venom Can

  • When: 20180530
  • QIC: Johnny 5
  • The PAX: Cheetah, Hard Drive, Motherboard (R), Homegrown (R), Thumper (R), Bellator (R), Dri Prime, Hotwire, Mom Swap, High Stick, Grits (R), FNG Sergeant Slaughter


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Intro: YHC (Cheetah) didn’t plan on working out this afternoon as I had errands to run and thought I’d be too late. YHC was just gonna drop off the flag and go, but Motherboard said he had an extra pair of shorts….YHC had to commit.

Weather: Warm enough for Cheetah to go shirtless, shoeless, and sockless.

FNGs: 1 Sergeant Slaughter

Disclaimer: Given by J5

COP:

Came in late so don’t know.

Grab two blocks and return to flag.

THANG: The Venom Can

The Venom Can is J5’s evil bastard baby. Within it houses several exercises that have the potential to make you merlot if not prepared. Dri Prime was nearly bit, but held on.

There were a lot calf raises.

As stated, Cheetah was shirtless, which Grits thinks attracted an elderly lady in a walker. (I doubt this as my pasty chest is normally blinding to those unprepared) She continued to watch over the men of Accelerator as they labored through the workout. She even joined in the COT at the end.

Stow blocks and return to flag.

Numberama: 13

Namerama: Johnny 5, Cheetah, Hard Drive, Motherboard (R), Homegrown (R), Thumper (R), Bellator (R), Dri Prime, Hotwire, Mom Swap, High Stick, Grits (R), Sergeant Slaughter

Pledge Prayer Announcements

Moleskin: The FNG, Eric Caldwell, was brought to us by Thumper. He had been a fireman and while enlisted in the military he rose to be a Sergeant. We at Accelerator are fairly kind when it comes to names, either that or creativity just hits after the whole thing is done. We had a few okish names tossed out, but none really fit the bill. When asked what his rank was, Sergeant Slaughter came out and had approval from the PAX. Only after the fist bump did we realize Bambi was a potential name we could have used.