Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Triple AAA – Accelerator Anniversary Anniliation

  • When: 20200528
  • QIC: Motherboard
  • The PAX: Cheetah, Dreamer (R), Zamboni, Mom Swap, Pink Slip, Masterload, Creeper, Space Balls, Wing Nut, Flip, Rush, Blackout, Flounder, Marlin (FNG)


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Mobo’s annual anniversary Q to celebrate 37 years with the M.  You know what they say, “A good wife always forgives her husband when she’s wrong.” Works for me.  

Conditions: Sunny, warm & humid = perfect F3 Summerville weather.

WU: TTT, Imperial Walkers

Thang: Mosey to shed and get a block and 3 poles and back to open area.   While 3 people carry logs to other end of area and back, the Pax does an exercise of Q’s choice until all 3 are back and drop the logs.  If the count is greater than 37, the 3 loggers must do 5 burpees.  Rotate the loggers and repeat.  Exercises: Up&Overs, Flutter Kicks, Ovhd Press, WWIs, Curls, Magoos, Merkins, Bent Over Rows, Tricep Ext, Monkey Humpers, LBCs.

Mary: American Hammers x 37, Planks

Moleskin: The magic number 37 turned out to be a challenge for the loggers to get back in time for some exercises, hence burpees were prevalent.  It did make the loggers hustle especially when they heard the Pax count as they returned back.   Anything to avoid burpees.

FNG: Welcome Marlin

Double Trouble at Accelerator

  • When: 20200123
  • QIC: Motherboard
  • The PAX: Masterload, Spooky(R), Dreamer(R), Placebo(R), Cheetah, Masterload, Creeper, Space Balls, Wing Nut, Ro Sham Beau, Johnny 5, Rush, Flip, Zamboni, Iron Spouse


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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: No friggin excuses

FNGs: No FNGs

Disclaimer: 

COP:

TTT 10x, SSH 10x

The Thang:  Motherboard has a thang for micros.  We honored “Moore’s Law” the F3 way.  If you don’t know about Moore’s Law, look it up.  The theme was for each subsequent exercise, double the count.   Once we reach 128 we team up with partner and did the exercise Dora style with one person doing the reps and the other running to opposite side sidewalk, performing 5 jump squats and running back.  

Mosey to get blocks and return to open area in front of tennis courts.  Line up according to age.

  1. Plank (2 minutes)
  2. 4  Manmakers IC
  3. 8 Tricep Extensions OC
  4. 16  Damn Its OC
  5. 32  Flutters Kicks IC
  6. 64  Curls for the Girls  OC
  7. 128 Merkins OYO Dora
  8. 256 WWI Situps OYO Dora
  9. 512  Overhead Press OYO Dora

Return Blocks to shed and return

Mary: 

LBACs  (until time was up – just in case any one of the PAX’s arms were not screaming yet)

Numberama: 16

Namerama And Pledge: Done

Announcements:

Convergence Jan 25th at Doty 7:00, party at Ponds starting at 5 with Shortcake Food Truck.  Please HC.  If you are not running P200, please sign up on event page and go to P200 website and sign up.

Prayers and BOM : 

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

Devo:

Moleskin:  

Another great turnout at Accelerator.  Had a cameo appearance from Major Dad.   Not enough time to get through the last exercise.  The PAX was grateful for the clock.   Good to see Johnny 5 back.

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.

5 Minute Workouts

  • When: 20190730
  • QIC: Mom Swap
  • The PAX: Masterload, Moneypit, Wing Nut (2.0), Dr. Manhatten, Roshambo, Spaceballs (2.0), MOBO (R), Zamboni & Mom Swap


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Weather: 85 Degrees

FNG: None

COP:

TTT x15 IC

SSH x15 IC

Don Quixote x15 IC

LBAC F/R x15 IC

 

Mosey to the hut and grab a block

 

THANG

  • Each exercise is a minute a piece and you’ll do 5 of them with a break.

     

    • Squat to overhead press
    • Merkins
    • Plank
    • Bent over rows
    • MT. climbers

    Ran around the park and had a minute rest

     

    • Shoulder taps
    • Incline merkins
    • Tricep dips
    • Curls for the girls
    • Up & overs

    Ran around the park and had a minute rest

     

    • Flutters
    • LuLu’s
    • Lunge in place
    • WWI sit-ups
    • Crab kick

    2 minute rest

     

    • Kettle bell swings
    • Toe taps
    • Bring the block from waist out to chest
    • Curl to a squat to a overhead press
    • Around the world

    2 minute rest

     

    • G-Wines

 

MARY: None

 

 

Numberama: 9

Namerama: Masterload, Moneypit, Wing Nut (2.0), Dr. Manhatten, Roshambo, Spaceballs (2.0), MOBO (R), Zamboni & Mom Swap

Pledge Prayer Announcement

 

Changes

  • When: 20190620
  • QIC: Mom Swap
  • The PAX: Cheetah, MOBO (R), Dri Prime, Old Flame (R), Zamboni & Mom Swap


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Weather: 90 Degrees

FNG: None

COP:

TTT x20 IC

SSH x20 IC

Don Quixote x20 IC

 

Mosey to the hut and grab a block

 

THANG

  • Chest press on the ground with 1 arm x15 OQ
  • Bear merkins to donkey kicks x15 OQ
  • Hand release burpees x15 OQ
  • Alien slam x15 OQ
  • Run in place and then sprint to the other side of the shoe x10 OQ
  • Jump & roll x 15 OYO
  • Siterkin – Do a WWI sit-up flip around into a merkin x15 OQ
  • LuLu’s x15 IC
  • The Swing x10 OQ
  • Donkey Kong  x15 OQ
  • Lawnmowers x15 OQ
  • Chaknee x15 OQ
  • Desert Lizard x15 OQ
  • Flutter fall – Get on your 6 bring legs to the air and do flutters to the ground without touching x15 IC
  • Squat with overhead press x15 OQ

 

MARY: None

 

 

Numberama: 6

Namerama: Cheetah, MOBO (R), Dri Prime, Old Flame (R), Zamboni & Mom Swap

Pledge Prayer Announcement

 

Cheetah’s Terrible 6

  • When: 20190528
  • QIC: Cheetah
  • The PAX: Mom Swap, Masterload, Spaceballs, Wingnut, Spooky, Money Pit, Dreamer, Motherboard, Blackout, Shock Top


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Intro: YHC just got back from the cruise and needed to hop back in quickly.

Weather: HOT but we had the shade

FNGs: None

COP:

Ring of Fire Merkins and then Squats 5 reps each. YHC started the ring, and it took a couple reps but finally the PAX understood. YHC wanted to test it since a good amount of PAX.

THANG: Terrible 6

Round 1: 6 exercises, 6 reps each, 6 times

Burpees IC

Merkins On Q

Squats On Q

Curls On Q

Extensions On Q

Bent Over Rows On Q

Round 2:

Flutterkicks IC

Box Cutters IC

Iron Crosses On Q

WW1 Sit-ups On Q

American Hammers IC

Pickle Pounder IC

Round 3 made it 3 rounds

OHP On Q

Carolina Dry Dock On Q

Lt Dan On Q

Lulus On Q

Block Pull Through On Q

Kettlebell Swings On Q

Numberama 11

Namerama: Cheetah, Mom Swap, Masterload, Spaceballs, Wingnut, Spooky (R), Money Pit, Dreamer (R), Motherboard (R), Blackout, Shock Top

Pledge Prayer Announcement

Moleskin: YHC nearly blew out his shoulder on the second to last block pull. It’s feeling better, but just need to take it a little easy for a bit.

3 Corners

  • When: 20190521
  • QIC: Mom Swap
  • The PAX: Cheetah, Masterload, Creeper (2.0), Spaceballs (2.0), Wing But (2.0), MoBo (Respect), Chiro & Mom Swap


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Weather: 85 Degrees

FNG: None

COP:

TTT x20 IC

SSH x20 IC

Don Quixote x20 IC

 

Mosey to the hut and grab a block

 

THANG

Line up on the wall in a chair stance & pass the blocks from right to left and repeat the other way

Line up on the wall in a chair stance & do up & overs with the block from right to left and repeat the other way

 

    • Overhead press x20 OQ
    • Lawnmowers x20 OQ
    • Tricep extensions x20 OQ
    • Decline merkins x20 OQ
    • Lulu’s x20 OQ

     

    • Overhead press x20 OQ
    • Bent over rows x20 OQ
    • Flutters w/block x20 IC
    • Damn its x20 OQ
    • LBC w/ block x20 OQ

     

    • Curls for the girls x10 IC
    • G-Wines x10 IC
    • Squat press w/block x20 OQ
    •  
    • Around the world merkins x18 OQ
    • Seal sit-ups x15 OQ

 

MARY: None

 

 

Numberama: 8

Namerama: Cheetah, Masterload, Creeper (2.0), Spaceballs (2.0), Wing But (2.0), MoBo (Respect), Chiro & Mom Swap

Pledge Prayer Announcement

 

Mom Swap Beatdown

  • When: 20190430
  • QIC: Mom Swap
  • The PAX: Cheetah, Masterload, Creeper (2.0), Spaceballs (2.0), Wing Nut (2.0), Masterload, J5 & Mom Swap


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Weather: 75 Degrees

FNG: None

COP:

TTT x15 IC

Knee Highs x20 IC

Don Quixote x20 IC

Mosey to the hut and grab a block

THANG

 

-Shoulders – waste out to chest x15 OQ

– One arm shoulder presses each arm x15 OQ

– Swing between legs x15 OQ

– Squat w/block bring to shoulder then up in the air rotate sides x15 OQ

– Curls for the girls – Colt 45 bottom to waist, waist to curl & full curl x15 OQ

– Ballerinas – Toe Squats x15 OQ

– Bat Wings – LBAC F/R, Seal claps, Overhead claps x15 OQ

– Bucket Brigade Lunge – Backward lunge with block x15 OQ

– Cheerleader SSH when hands come up do a squat x15 OQ

– LuLu’s x15 OQ

– Damnit’s x15 OQ

– Body Builders x10 OQ

– Grab a partner, your partner is doing flutter kicks while you run around the park and switch when he returns. x4 OYO

MARY: None

Numberama: 8

Namerama: Cheetah, Masterload, Creeper (2.0), Spaceballs (2.0), Wing Nut (2.0), Masterload,  J5 & Mom Swap

Pledge Prayer Announcement

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

P200 Victory

  • When: 20190328
  • QIC: Mom Swap
  • The PAX: Cheetah, Masterload, Motherboard (R), Spooky (R), Dreamer (R)J5, Wing Nut (2.0), Dry Prime, Money Pit, Hard Drive, Blackout & Mom Swap


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Weather: 70 Degrees

FNG: None

COP:

TTT x20 IC

LBAC F/R x20 IC

Don Quixote x20 IC

SSH x20 IC

Mosey to the hut and grab a block

THANG

Round#1 x20 each: – Up & overs IC,  Lawnmowers each arm OQ, Tricep dips w/block on the shoe OQ, Decline merkins on the shoe OQ & LuLu’s OQ

Ran around the park

Round#2 x20 each: – Squats w/block OQ, Bent over rows OQ, Flutters w/block IC, G-Wines IC, LBS’s OQ

Summo squats from one shoe to the other

Round#3 x20 each: – Curls for the girls OQ, Chess press OQ, Squat press w/block IC, WWI OQ

Bear crawl from one shoe to the other

Rinse & Repeat all sets again x10 each

 

MARY: None

Numberama: 12

Namerama: Cheetah, Masterload, Motherboard (R), Spooky (R), Dreamer (R)J5, Wing Nut (2.0), Dry Prime, Money Pit, Hard Drive, Blackout & Mom Swap

Pledge Prayer Announcement