Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Masterload’s 3rd Q at Accelerator

  • When: 20190411
  • QIC: Masterload
  • The PAX: Cheetah, Mom Swap, Money Pit, Cookie, Chocolate Chip, Dreamer (R), Motherboard (R), Spooky (R), PTI, Wingnut, Churro


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Intro: For his 3rd Q Masterload wanted to give the Pyramid a try.

Weather: Sunny and warm

FNGs: None

Warm up:
TTT X 10
SSH x 15
LBAC x 15

The Thang:
Small pyramid
Merkins x 10 IC
Damn-its x 20 OQ
Curls x 30 IC
Squats x 40 OQ
Overhead Press x 30 OQ
WWI sit-up x 20 OQ
Burpees x 10 OYO

To the tennis courts
Stayin’ alive then 1 min plank
Stayin’ alive then 1 min walk squat

Back to yard for another pyramid:
Modify first slightly to do Curls OQ, all others the same.

Back to tennis courts for another round of Stayin’ Alives.

Finish up with Flutter kick x 20 IC.

Announcements, pledge, prayer request.

Pax: Cookie, Chocolate Chip (2.0), Dreamer (R), Churro, Cheetah, Spooky (R), Motherboard (R), PTI, MasterLoad, WingNut (2.0), MomSwap, Money Pit

Fun in Cheetah’s Savannah

  • When: 20190402
  • QIC: Cheetah
  • The PAX: Churro, Masterload, Wingnut, Creeper, Spaceballs,Motherboard (R), Money Pit


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Intro: The field behind the houses by Accelerator is wide open area with tons of room to roam and exercise. Cheetahs live in the Savannah so I dub it Cheetah’s Savannah (at least as far as Accelerator is concerned).

Weather: Nice and sunny

FNGs: None

COP:

TTT, Don Quixote, LBACs all IC to 10

Grab a block and head over to the field.

Thang: 5 minutes of fun.

Divided into two groups and lined the blocks half up and half down. The rules are simple. Standing an equal distance apart from the blocks, the PAX will have to do 15 reps of an exercise and then either lay up or down the block depending on your team. The PAX would then run back and continue this for 5 minutes. Losers would do 10 burpees.

The exercises done were burpees, Merkins, Squats, and WW1 Sit Ups.

Return to flag after stowing blocks.

Numberama, Namerama, Pledge Prayer Announcement

Moleskin: The Savannah was fun as always. The workout went faster than expected.

Welcome to the Machine

  • When: 20190307
  • QIC: Motherboard
  • The PAX: Cheetah, Spooky (R), Dreamer (R), Money Pit, Churro


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Warm Up. TTT IC, LBAC IC, SSH IC

Machine language is based on a byte of data or 8 bits. This workout is based on “8”.

Eight cycles of 8 exercises doing an 8 count of each.

  1. Merkins IC
  2. WWI Situps OC
  3. Curls for the Girls IC
  4. Overhead Press IC
  5. Damn Its OC
  6. Squats OC
  7. Flutter Kicks IC
  8. Triceps Dips on Wall IC Mossey one loop between cycles time permitting

Pax: Cheetah, Spooky(R), Dreamer (R), Money Pit, Churro, Motherboard(R)

Moleskin: This was Motherboard’s Second Q and outside of mixing up Don Quixote and TTT to start (had to get the little jab in there) he did a great job on counting. Not too fast, not to slow, but justttt right!