Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

F3 Summerville 9/11 20th Anniversary Convergence

  • When: 20210911
  • QIC: Hot Spot, Stalker, Pretzel, and Jingles
  • The PAX: Repo, Milton, Three's Company, Too Much, Manana, Hospice, Cannoli, Stalker, Pretzel, Jingles, Bellator, Radio, Out House, Meltdown, Good Times, Space Balls, Placebo, Schrute, Master Load, Kiwi, , Pink Slip, Old D, Wet Noodle, Chewie, Sakrete, Splinter, Mayhem,, Mugsy, Bangers, Waldo, Fish-n-Chips, City Slicker, Mother Board, Hot Spot


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Conditions: 70 degrees and slightly moist

Count: 34 Pax

The Thang:

Warm up at C.O.P.: Stalker – 9 Outcast Merkins, Pretzel – 11  Imperial Walkers IC, Jingles – 13 Flutter Kicks IC, Hot Spot – 18 SSH IC.  Fall out for 1/4 mile run around park.

Count of to four groups:

Group 1 on Stalker

Group 2 on Pretzel

Group 3 on Hot Spot

Group 4 on Jingles

4 stations with each group rotating through each station.

Station 1: 9s – Body builders and sand bag squats – 25 yard spring

Station 2: 11s – Burpees and sand bag clean and press – 25 yard sprint

Station 3: 13s – Merkins and sand bag rows – 25 yard sprint

Station 4: All about the Abs – Cue’s choice – all exercises reps of 18 – mixed bag of flutter kicks, Lbcs, WWI sit-ups, high and low planks,                                 American Hammers, Crunchy Frogs, Seal sit-ups, etc

C.O.T.: Count off, Namorama, Pledge of Allegiance, Announcements

Devo: Too Much – from the book of Hebrews

Ball of Man; Too Much

Coffeeteria in the Park

Cheetah plans a field trip

  • When: 20190321
  • QIC: Cheetah
  • The PAX: Masterload, Wingnut, Money Pit, Motherboard (R), Bellator (R), Pipeline, Mr. Bean


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Intro: As per usual, YHC works better under pressure. Pressure being I got 30 minutes till I lead. And down below you shall see the results.

Weather: Cloudy and cool

FNGs none

COP:

TTT x10IC

Imperial Walkers x10IC

Hillbillies x5 IC

LBACs x15 IC

Grab a block and as a group move to the field across the street. (Those house that are across the street from Doty, there is a large field behind them)

YHC tossed his Powerade as a marker which was ~20-25 yards out from where we started. The PAX would do an exercise on Q or in Cadence then work together to move the blocks to the bottle where more exercises were done.

10 Blockies IC, Blocks were then grouped together. Everyone got in the WW1 position side by side but facing opposite way. Blocks were passed down the line by YHC call of Up and Down for WW1 Sit Ups until we reached the bottle.

20 Derkins On Q, Lined up and standing side by side, passed blocks down by basically doing a standing American hammer.

30 Curls Into OHP, Lined up and returned to start by doing block drags as a group.

40 Squats on Q, Block drag same as the last time.

50 Bent Over Rows On Q, OYO Bear crawl and bring block through your legs past your face. Continue till you got to the bottle.

60 Flutterkicks with block IC, Done moving, grab your block and drinks and return to flag.

MARY:

Box Cutters x15 IC

Capt Thor x4 (truth be told I think I did these wrong, but in a good way. Instead of single count for each American hammer, I did them in cadence😈😅)

Stow blocks, Recover Recover

Numberama: 8

Namerama: Cheetah, Masterload, Wingnut, Pipeline, Mr. Bean, Money Pit, Bellator (R), Motherboard (R)

Pledge Prayer Announcement

Moleskin: A fun field trip. The grass was spikey, but anyone can do anything in ideal conditions. Added an extra bit of suck to it. Good teamwork, good push, good times.

Dreamer’s VQ

  • When: 20190221
  • QIC: Dreamer
  • The PAX: Cheetah, City slicker, Bellator (R), Motherboard (R), Masterload, Spaceballs, Spooky (R)


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Intro: This month we have had 3 new Qs step up to lead for the first time. Today is Dreamer’s time to show us a good time.

Weather: 77 degrees

FNGs: None

COP (Cheetah was late to the party coming back from Columbia so I missed most of the warmup

SSH x20 IC

Half Jacks x20 IC

Donkey Kicks x10 each leg

Fire Hydrants x10 each leg

LBAC x10 IC

THANG: 5 exercises then Lap around park

Exercise originally were going to be counted out, but Dreamer though it best after the first round to let it be on your own. Push yourself to be better.

Exercises were:

Squats x10

Merkins x10

Mtn Climbers x10 (4 count)

Lunges x5 each leg

Mak Tar Daiyes x5 each way

Go until time runs out.

Numberama, Namerama, Pledge, Prayer, Announcement

MOLESKIN:

Good to see Bellator and City Slicker back out at Accelerator. Bellator as many know has battled back once again and is all smiles right now. Good Q by Dreamer. Sometimes what may seem simple at first can become tough as long as you put in the effort to make it so.

A Promise is a Promise

  • When: 20180403
  • QIC: Cheetah
  • The PAX: Green Thumb, Hotwire, Dri Prime, Bellator (R), M&M (R), Homegrown (R)


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Intro: At work I was trying to think of my workout still and noticed no one had HCed. So I EHed Dri Prime by telling him I wouldn’t have any bear crawls or burpees. At the moment, the workout dawned on me and the evil smirk appeared.

Weather: My kinda weather, not cold but not super hot.

FNGs: None

COP:

  • TTT x10 IC
  • LBAC x15 Forwards x16 Backwards IC

PAX were instructed to do lunges around half of the horse shoe pit. For the short sides, sideways lunges, for the long sides forwards & backwards lunges. This was done at the end of each round.

Go to the Hut and grab a block and head back to flag.

THANG:

Round 1:

  • Squats x20 On Q
  • Derkins x20 On Q
  • OHP x20 On Q
  • Curls x20 IC
  • Tricep Dips x15 IC

Round 2:

  • Conveyor Belt Plyo Merkin x5 IC with a Lunge Walk when you are at the end.
  • Howler Monkeys x10 IC
  • American Hammers w/ block x15 IC
  • Bent Over Rows x10 On Q
  • Lawnmowers x10 (each arm) On Q
  • Adjustment Bodybuilders x10 IC

Round 3:

We listened to The Bring Sally Up song for this.

  • Curls
  • Iron Cross

Stow Blocks

Numberama: 7

Namerama: Cheetah, Green Thumb, Hotwire, Dri Prime, Bellator (R), M&M (R), Homegrown (R)

Pledge, Prayer, Announcements

Moleskin: Thanks to Tinkers evil deeds at Magnitude, I got the idea of the Lunge Walk Square. Dri Prime said he would rather have the burpees and bear crawls so I guess it sucked enough for him. And as always, Sally is just a mean lady.