Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Bean Bags Buckets and Logs

  • When: 20190806
  • QIC: Cheetah
  • The PAX: Johnny 5, Rush, Mom Swap, Zamboni, Masterload, Ro Sham Beaux, Spaceballs, Creeper, Wingnut, Money Pit, Spooky (R), Motherboard (R), Old Flame (R)


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Intro: YHC got news from the doc that do to a TMI subject, I had to refrain from strenuous activities….but YHC just couldn’t stay away. No exercises were done by YHC, and this the PAX suffered more.

Weather: Niceee

FNGs: J5 has been gone awhile, so it felt like a new guy was there.

COP: YHC would count, but not partake.

SSH x15 IC

TTT x10 IC

PAX went and grabbed blocks, two logs were placed on opposite ends of the horseshoe pit, while my little game was in between.

PAX were split into two groups.

Round 1:

PAX would perform one of 4 exercises until the Bag thrower returned. When the thrower returned they would do the next exercise. Continue till all members had gone to be a thrower. Exercises were merkins, squats, OHP, and Curls

Bag thrower would run with the log and drop the log near the bean bag stand. 5 burpees. Then the thrower had to make one bag in. Once he did, grab all bag, and return them to the original start spot. Grab log and return to your team.

Go until one team had all PAX go. Losers did 5 burpees.

Round 2:

Same idea as round 1, but the thrower had to make all 8 bags in, before returning. Some guys played dirty, some guys just can’t toss.

PAX would be doing either Monkey Humpers, Flutterkicks, Damn It’s or Tricep Dips.

Losers do 5 burpees.

MARY: American Hammers x25 IC

Numberama 14

Namerama: Cheetah, Johnny 5, Rush, Mom Swap, Zamboni, Masterload, Ro Sham Beaux, Spaceballs, Creeper, Wingnut, Money Pit, Spooky (R), Motherboard (R), Old Flame (R)

Pledge Prayer Announcement

Moleskin: It was fun giving some play by play to the guys exercising. It was also great seeing some guys get that competitive boost.

Also some people play dirty!

Motherboard turns 60

  • When: 20190618
  • QIC: Motherboard
  • The PAX: Spooky, Zamboni, Mom Swap, Masterload, Creeper, Wing Nut, Space Balls, Harddrive, Blackout, Cheetah, Gypsy


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Backblast: ACCELERATOR Tuesday, June 18th. Motherboard had the Q to commemerate his 60th birthday. The theme was RESPECT. Each exercise was done 60 times with one exception (70 burpees thanks to Masterload busting his block). Weather was partly cloudy and 85 degrees with low humidity.
PAX (Spooky, Zamboni, Mom Swap, Masterload, Creeper, Wing Nut, Space Balls, Harddrive, Blackout, Cheetah, Gypsy, Motherboard)
6:00 Warm Up: (Abe Vigodas, Burpee x 15 )
6:03 Mosey to get blocks
Thang
6:06 1. LBACs 60 (30 x 2) IC
6:09 2. WWI Situps 60 OC
6:12 3. Squats w/ block 60 OC
6:15 4. Burpees 15 IC
6:17 5. LBCs 30 IC
6:19 6. Curls for Girls on knees 30 IC
6:22 7. Side Straddle Hop 30 IC
6:23 8. Burpees 15 IC
6:26 9. Monkey Humpers 30 IC (guest leader of exercise – Blackout)
6:28 10. Overhead Press 60 (split 30,20,10) OC
6:31 11. Iron Cross (split 30,20,10) OC.
6:34 12. Burpees 15 OYO
6:37 13.Lt. Dans 20 IC
6:39 10 Extra Burpees compliments of Masterload
6:40 Mosey to Return Blocks
6:42 Mary : Aretha Franklin Respect (3 min) Plank and do Merkin with every “just a little bit”.

Devo: Wisdom: Wisdom comes from experience and learning from others. Take the time to get to know your elders (grandparents, aunts, uncles, neighbors) on a deeper level while they are still with us. Ask and listen to their stories when they were young. They are treasures. We can learn a lot from them.

The Masterload Pyramid

  • When: 20190523
  • QIC: Masterload
  • The PAX: Motherboard (R), Spooky (R), Wingnut, Spaceballs,Creeper


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Intro: YHC really likes the pyramid style workout, starts off a little easy and then gets harder as you go. Working my way up to a larger one, here is YHC’s second attempt at a pyramid workout.
F3 Mission Statement: “To plant, serve and grow small workout groups, in order to reinvigorate male community leadership.” -Dred
Weather: Very Hot, Dry
PAX: Spooky (R), Motherboard (R), MasterLoad, Creeper (2.0), Spaceballs (2.0), Wing Nut (2.0)

  • COP: TTT x 15 IC, SSH x 15, LBAC x 15
    The Thang:
    Burpees x 10 OYO
    Merkins x 20 OQ
    Damn-its x 30 OQ
    Curls for the Girls x 40 OQ
    Overhead Press x 50 OQ (read my winkie wrong, this was supposed to be after the run, oh well)
    Run from flag to cage, out to parking lot and then around the block back to flag (about .3 miles)
    Squats with the block x 50 OQ
    American Hammers x 40 IC
    Bent Over Rows x 30
    Dips x 20 OQ
    Lulus x 10 OQ
    Run from flag to cage, out to parking lot and then around the block back to flag (about .3 miles)
    Back up the pyramid but end with Squats instead of OHP
    Numberama, Namarama, Annoucements, Pledge, Prayer Request
    Moleskin: YHC tries to push himself at every workout. That being said…when YHC has the Q, he tries to push even harder so that the PAX get a good beatdown. Occasionally YHC goes beyond his limits, which was the case for the American Hammers on this workout, thanks to Spooky who picked up my cadence to finish that one out.

Bean Bag Toss and Logs

  • When: 20190516
  • QIC: Cheetah
  • The PAX: Motherboard (R), Masterload, Dri Prime, Wingnut, Spaceballs, Creeper


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Intro: YHC is currently sitting in his car after drinking 4 beers (I had to think on it cause I could t remember) at Liquefaction reflecting on what a fantastic afternoon it was today. I’m not driving for a little while as I’m a light weight 🍻 so I figured I’d knock this out.

YHC impulse bought something for a beach day at Dicks last week. It was called Bean Bag Buckets. YHC brought it to his Wmployee Appreciation Day at his office the next day to test it out. While watching his coworkers fail at hitting the buckets, the wheels started to move in my mind of how to use this for a Q. Well, here ya go.

Weather: Sun Shining, and Hot

FNGs: None

COP:

LBAC F x15 IC

Shoulder Taps x15 IC

LBAC B x10 IC

Seal Claps x10 IC

THANG: Bean Bag Buckets

YHC was nice and got to the AO early. After sitting there pondering how to make this workout have an extra layer of suck, YHC grabbed two logs and placed them at opposite ends of the horseshoe pit with the Stand for the game in the grass in between.

PAX grabbed blocks and divided into two teams.

Round 1: Round Robin

One at a time, each team would send one PAX to the stand. The PAX member going would roll or carry the log to the middle. He would then do 5 burpees. After 5 burpees the man would stand behind a line (roughly 5-6 paces from the stand) and try to get one of the bean bags into one of the cups. He would go until he made one. Once he made one, he would roll/carry the log back and the next man would go. While the one guy shoots, the others would do AMRAP of an exercise until he got back, and then do the next exercise. Go until the large group went 3 times, or the small went 4.

AMRAP for round 1 were Merkins, Squats, Curls, OHP. Loser did 10 burpees.

Round 2: Hit all 8

The game comes with 8 bean bags per team. This round was about having all 8 bags into the buckets.The buckets are numbered so YHC said that the losers would do Burpees equal to the total amount of points scored from the opposing team.  So keeping the same format, the one rolling/carrying the log would go to the stand, do 10 WW1 Sit-ups/Magoos, and then throw one time. Wether he misses or not he returns to his team and the next man goes.

While he is shooting the remaining PAX are doing Monkey Humpers, Derkins, Pickle Pounders, Flutterkicks.

This was done until time was called. The final score was 5-4 so the losing team did another 5 burpees.

Stow blocks and logs

MARY:

American Hammers x20 IC

RECOVER RECOVER

Numberama: 7

Namerama: Cheetah,  Dri Prime, Masterload, Motherboard (R), Creeper, Spaceballs, Wingnut

Pledge Prayer Announcements

Moleskin: This was a fun, competitive, workout. A couple tweaks need to be made, but YHC and the PAX liked it and you can bet that it will be brought out again. Hopefully with a larger PAX next time for extra fun.

 

Motherboard gives a minute

  • When: 20190502
  • QIC: Motherboard (R)
  • The PAX: Cheetah, Masterload, Wingnut, Creeper, Spaceballs


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Weather: Good times

FNGs: None

COP:

TTT, LBAC, Sprinklers IC

Mosey to the block shed.

THANG: Minute long exercises.

Exercises were done either OYO, On Q, or IC at the Q’s sayso.

Round 1: Grass by block shed

Merkins On Q

WW1 Situps OYO

Burpees OYO

Plank OYO

Mosey to Stop sign near bathrooms

Round 2:

Up and overs IC

Iron Crosses On Q

Squats On Q

Plank OYO

Mosey to the next stop sign

Round 3:

OHP On Q

Curls IC

Damn It’s On Q

Plank OYO

Mosey to the horseshoe pit

Round 4:

Monkey Humpers IC

Tricep Dips IC

Flutterkicks IC

Plank OYO

Mosey to block shed

Round 5:

Squat Potato-PAX were back to back and pass a block around each other for a minute.

LBCs 4 count OYO

Bent Over Rows OYO

Plank OYO

Stow blocks and return to flag.

MARY:

American Hammers, Freddie Mercury’s, Burpees

Numberama:5

Namerama: Motherboard (R), Cheetah, Masterload, Wingnut, Spaceballs, Creeper

Pledge Prayer Announcement

Moleskin: Motherboard brought this out once before but Masterload wasn’t able to do it. This time he got to experience how long a minute really was.

Spooky honors a hero

  • When: 20190507
  • QIC: Spooky (R)
  • The PAX: Cheetah, Spaceballs, Wingnut, Creeper, Money pit, Gypsy, Masterload


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Intro: Today was Mike Murphy’s birthday. Spooky had a plan to celebrate.

Weather: Hot in the Sun

FNGs: None

COP: 2 laps (leaving the parking lot, going right to the first stop sign, then to the second, into tremor’s lot, and back to the flag) stopped on the second lap to grab a block.

20 minutes AMRAP

5 OHP

10 Merkins

15 Squats

Two more laps

Recover Recover

Numberama: 8

Namerama: Spooky (R), Money Pit, Gypsy, Masterload, Wingnut, Spaceballs, Creeper, Cheetah

Pledge Prayer Announcement

Moleskin: 45 minutes is tough to get a true murph in. Today we gave it a good go at it!

Roll to see your fate

  • When: 20190509
  • QIC: Masterload
  • The PAX: Cheetah, Wingnut, Spaceballs, Creeper, Motherboard (R)


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Weather: Warm

FNGS: None

Thang:
YHC has never played D&D but thought I would bring the game to Accelerator. Purchased several multi-sided dice and rolled them. For each station a 6-sided die was rolled which selected the workout and then the appropriate sided die was rolled to tell us how many reps of said workout. The die were rolled 6 times at each station. Can’t remember what was rolled at each station, just remember that we ran 4 laps, so roughly a mile.
Station 1 Use 24 sided
1= Merkin
2= Derkin
3= Diamond Merkin
4= Superman Merkin
5= Wide Merkin
6= Run lap (small)

Station 2 Use 30 sided
1= Damn-its
2= WWI
3= LBC
4= Flutter Kick
5= Lu-Lus
6= Box Cutters

Station 3 Use 30 sided
1= Squats with Block
2= Monkey Humpers
3= Sumo Squat
4= Jump Squats
5= Piston
6= Baryshnikov Squats

Station 4 Use 24 sided
1= Bent over Rows
2= Lawn Mowers (each arm)
3= Over Head Press
4= Carolina Dry Docks
5= People’s Air Press
6= Run Small Lap

Station 5 Use 30 Sided
1= Curls
2= Merkin with block alternating left vs right hand
3= American Hammer
4= Lunges (each leg)
5= BatWings (20 sided dice)
6= Hammer Curls

Cheetah, Motherboard (R), MasterLoad, Creeper, Spaceballs, Wing Nut

Numberama, Namarama, Annoucements, Pledge, Prayer Request

Numbers have started to dwindle with the start of summer. As busy as we are with the day to day running of our lives and family, this part often gets pushed to the side. YHC for one needs to make a better effort of EH brothers that haven’t been seen in a while. We become sad clowns slowly by each decision to “be there next time”.

May’s Running of the Incinerator

  • When: 20190514
  • QIC: Cheetah
  • The PAX: Money Pit, Masterload, Spooky (R), Creeper, Spaceballs, Wingnut


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Intro: It’s time to burn the afternoon fuel. Time to run in the heat till you’re sweating your brains out.

Weather: Hot

FNGs: None

COP: Get into position

THANG:

8 Stations around Doty Park. READY SET GO!

Exercises were Merkins, Curls, Step Ups, LBCs, Pull Ups, Burpees, Squat Jumps, and Dips. Start at 15 reps and go down a rep when you complete a cycle.

Final Scores

Cheetah- 6 5/8

Masterload 5

Wingnut 5 7/8

Spooky 5 4/8

Spaceballs 5

Creeper 5

Money Pit 6 PR

Pledge Prayer Announcement

Moleskin: Money Pit whose first time out was (I think) around a 4 for laps completed has jumped 2 full laps and is only going to get better! T claps to him!

Spooky Gives Qing a Go

  • When: 20190423
  • QIC: Spooky (R)
  • The PAX: Cheetah, Cookie, Chocolate Chip, Masterload, Creeper, Wingnut, Rawhide, Mom Swap, Old Flame (R), Motherboard (R), Money Pit


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Intro: Today Spooky wanted to try a workout he whipped up himself. He’s been coming here for a while now. Bout time he Qed!

Weather: Hot

FNGs: None

COP:

SSH, TTT, LBAC, DQ, Run 1 Lap

Round 1:

10 Merkins on Q

10 Kettlebell swings on Q

10 Curls on Q

10 Damnits

10 Burpees

Run a lap

Round 2:

10 Squat jumps

10 Low, High, Full Curls

10 Squats

Run lap

Round 3:

Plank one minute, 10 burpees, Plank one minute, 10 Burpees, Plank one minute. Run a lap

Round 4:

10 Kettlebell swings On Q

20 Left then right arm lawnmowers

10 Thrusters On Q

10 Kettlebell Swings On Q

Run a lap

Round 5:

10 Damnits

20 American Hammers

10 Damnits

20 American Hammers

10 Damnits

Run a lap

Round 6:

War hammers x10 On Q

Triceps x20 On Q

Flutterkicks x20 IC

Tricep Dips x20 On Q

War Hammers x10 On Q

Pledge Prayer Announcement

Numberama: 12

Namerama: Cheetah, Spooky (R), Money Pit, Rawhide, Mom Swap, Cookie, Chocolate Chip, Masterload, Wingnut, Creeper, Old Flame (R), Motherboard (R)

Moleskin: Spooky brought a good one, especially with the heat. After the workout was done beers, water and Gatorade were given to the PAX as a thank you from me (Cheetah). They helped Accelerator get the Silencer flag finally. Something that YHC has wanted to get a hold of since I learned of it. It wasn’t something I could win alone this time. My guys came to the convergence and they are the reason we get to enjoy this flag, for however long we can keep it.

April Running of the Incinerator

  • When: 20190409
  • QIC: Cheetah
  • The PAX: Masterload, Wingnut, Creeper, Spaceballs, Money pit, Motherboard (R), Cookie, Chocolate Chip


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Intro: The Incinerator runs once a month. On this running, the rain had came that morning and the humidity plus the heat made for a rough running.

Weather: Humid and hot

FNGs: None

THANG:

The PAX would start right at 6. They would go to 8 stations around the AO. Starting at 15 reps and going down a rep each time you finished a lap.

Exercises were Tricep Dips, Merkins, Curls, Step Ups (each leg), LBCs 4 count, Lateral Pull Ups, Burpees, Squat Jumps

The scores went

Motherboard 8.1

Spaceballs 6.7

Chocolate Chip 6.3

Masterload 6.4

Creeper 7.1

Money Pit 5.6

Cookie 5.7

Cheetah 7.3

Wingnut 7.3

Pledge Prayer Announcement

Moleskin: The humidity added an extra level of suck to it for sure!