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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)


2020-05-29 by Motherboard Leave a Comment

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

Filed Under: Accelerator Tagged With: Blackout, Cheetah, Creeper, Dreamer (R), Flip, Flounder, masterload, Mom Swap, Pink Slip, Rush, Space Balls, Wing Nut, Zamboni

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)


2020-05-07 by Motherboard Leave a Comment

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!

 

 

Filed Under: Accelerator Tagged With: Bellator (R), Cheetah, Creeper, Flip, Flounder, Johnny 5, masterload, Motherboard (R), Pink Slip, Placebo (R), Rush, Space Balls, Wing Nut, Zamboni

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


2020-01-24 by Motherboard Leave a Comment

  • 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.

Filed Under: Accelerator Tagged With: Cheetah, Creeper (2.0), Dreamer (R), Flip, iron spouse, Johnny 5, Master Load, Motherboard (R), Placebo (R), Ro Sham Beaux, Rush, Spaceballs (2.0), Spooky (R), Wingnut (2.0), Zamboni

Rock Paper Scissors, It pays to be a Winner

  • When: 20190205
  • QIC: Cheetah
  • The PAX: Johnny 5, Rush, Flip, Cookie, Masterload, Wingnut, Motherboard (R), Mom swap, Dreamer (R), Spooky (R), Grits (R), Rawhide,


2019-02-05 by Cheetah Leave a Comment

Intro: As all Qs know, we don’t like to do the same old thing. We like to change it up and experiment on ideas that could lead to great workouts later on. This was one of those times. The following workout probably needs a tweak here and there, but all in all it was a good workout, and the PAX seemed to enjoy the gangs of pace to it.

Weather: warm enough for mosquitoes

FNGs: None

COP:

Lt. Dans x10 On Q

Catalina Wine Mixer x10 IC

SSH x10 IC

THANG:

PAX paired up and played Rock Paper Scissors twice. Loser of each round would go grab a block while the winner planked. Once all PAX had a block the real fun began after a quick lap around the track.

PAX lined up with YHC at the front. Explained to the PAX the rules of the workout.

Each round a new PAX would pick an exercise (For the sake of typing we will call him the leader). He would play each man in Rock Paper Scissors. If the leader won, that PAX member would do 30 reps of that exercise. If the leader lost, the PAX member would do 15, while the leader would do 5. For any ties that occurred the loser would have to add another 5 reps per tie. Please note, that the leader has to play every man first before doing his reps and the 5s add up. I think we had one guy do 70 Curls.

The exercises are listed in no particular order. Merkins were done twice and I’m forgetting one exercise but can’t remember.

  1. Merkins
  2. Squats into OHP
  3. Curls
  4. Dips
  5. Bent Over Rows
  6. WW1 Situps
  7. Up and Overs IC
  8. Flutterkicks IC
  9. Damn its
  10. Lulu’s
  11. Merkins
  12. LBCs IC
  13. Burpees (what we finished on)
  14. Cant remember.

Stow blocks

MARY:

Box Cutters x10 IC

American Hammers x15 IC

Plank for remaining time (less than one minute)

Numberama: 13

Namerama: Cheetah, Johnny 5, Rush, Flip, Cookie, Masterload, Wingnut, Motherboard (R), Mom swap, Dreamer (R), Spooky (R), Grits (R), Rawhide,

Pledge Prayer Announcement

Moleskin: The PAX enjoyed this as much as I did. Everyone got a chance to be “the leader” and played a fun game while working out. Laughs were had, and a break from the norm may lead to new things when it comes to future workout ideas.

Also prayers for a couple of our newer brothers. Money Pit has been sick from work and has found out he has pneumonia. Marmaduke has a torn meniscus and is going to the doc here soon to see what the plan is for him.

Filed Under: Accelerator Tagged With: Cheetah, Cookie, Dreamer (R), Flip, Grits (R), Johnny 5, masterload, Mom Swap, Motherboard (Respect), rawhide, Rush, Spooky (R), Wingnut

The First Venom Can of 2019

  • When: 20190124
  • QIC: Johnny 5
  • The PAX: Motherboard (R), Spooky (R) Zamboni, Bedpan, Dorothy, Momswap, Cookie, Masterload, Roach, Cheetah, Marmaduke, (FNG)-Taser (2.0’s - Rush, Flip, Creeper, Spaceballs, Chocolate Chip)


2019-01-24 by Cheetah Leave a Comment

Intro: Accelerator has been growing this year, but it was missing something. That something was the Venom Can.

Weather: Good enough for Mom Swap

FNG: Taser

Disclaimer: Given

Warm up-
20- Thru the Tunnels
10- Don Quixote’s
20- Side Straddle Hops
10- LBAC -10 forward/Backwards

The Thang- Johnny 5’s Venom Can
    •    All PAX grab 1 Concrete Block

10 Overhead press
10 Curls -IC
10 Jump Squats
25 Curls
Repeat last exercise -25 Curls
10 Squats
15 Curls
10 Incline Merkins
15 Genuine’s
30 Second air chair w/block on back
10 Kettle bell swings
30 WW1 Sit-ups
50 Tricep dips
20 LBC’s
30 Tricep dips
30 Iron Crosses
20 Wood Choppers
15 Squats
30 Iron Crosses
10 Merkin Jacks
20 WW1 Sit-ups
30 Burpees
10 Iron Crosses

Numberama 18

Namerama: Motherboard (R), Spooky (R)
Zamboni, Bedpan, Dorothy, Momswap, Cookie, Masterload, Roach, Cheetah, Marmaduke, (FNG)-Taser (2.0’s – Rush, Flip, Creeper, Spaceballs, Chocolate Chip)

Pledge Prayer Announcement

Moleskin: The numbers continue to be amazing here. This year has started off as one of the best for Accelerator. Taser is a new police officer. We hope to have him and all our newly joined FNGs to continue coming out and making this one of the more populous AOs in the region.

Filed Under: Accelerator Tagged With: Bed Pan, Cheetah, Chocolate Chip (2.0), Cookie, Creeper (2.0), Dorothy, Flip, Johnny 5, Marmaduke, masterload, Mom Swap, Motherboard (R), Roach, Rush, Spaceballs (2.0), Spooky, Taser, Zamboni

TWO for ONE Special and a BELT @ ACCELERATOR

  • When: 20170720
  • QIC: Peaches
  • The PAX: Johnny 5, Reynolds, Sparky, Scooter, Flip, Serena, Cheeta, Inboard, Peaches (YHC)


2017-07-21 by Peaches 1 Comment

The weather was blistering at 90 degress but luckily the AO was cast in shadows with a slight breeze. YHC was VQ after answering a call for help from Chowda to fill his place when he was unexpectedly required to work.

The PAX: Johnny 5, Reynolds, Sparky, Scooter, Flip, Serena, Cheetah, Inboard, Peaches (YHC)

Warm-up: DQ x 20, TTT x 15, BAC (F&R) x 30

The Thang: YHC had a bicycle nearby and was concerned about the honesty of several civilians near the AO so the PAX were divided. 1st half moseyed around AO while 2nd half retrieved 2 blocks each. Then 1st half retrieved 2 blocks while 2nd half moseyed the AO. Thus, the bicycle was never left alone. With all PAX having two blocks each, the work commenced.
NOTE: It should be noted that YHC is often DR in Georgia for long stretches. While DR, solo accountability workouts are done with a personal preference toward combining two exercises into one format (details below)
1) Double Block Shrug Squats: The PAX held two blocks. one in each hand, by their side. Then shrugged their shoulders in cadence with a squat on the hard count. x10
2) Flutter Kicks with Block Press: Flutter kicks in cadence with block held over chest. Lower & raise block on the flutter hard count. x20
3) Merkim Conveyor Belt: The nine PAX stood side by side at arm’s length apart with a block at their feet. Assume the merkin position with left hand on block & right on ground. Five Hi-Lo merkins were done on Q then five more with right hand on block. Staying in position, each man then side-crawled to his left to the next block over. The far left man without a block bear cawled down the line to the empty block on the far right. This was repeated until all nine men cycled through. A totall of 90 Hi-Lo Merkins with a bear crawl.
4) Tammy Wynette with Step-ups & X&Os: One man did step-ups IC while his partner did X&Os nearby – swithed out on multiples of 10 until 100 was reached.
5) Mosey Run around the AO
6) Lawn Mower Pulls with Blocks on Q and in tempo x15 each arm.
7) Over Head Press with blocks on Q and in tempo x15
8) Double Block Shrug Squats x 10 IC
9) Mosey Run around the AO
10) Srow both blocks and Mosey back for a mary.

Mary: Flutters x25 IC, WW1 Sit-ups on Q x25, Bicycle Hammers x25 IC, X&Os x25 (YHC personal Note: Proper core work should have at least 100 reps)
Pledge, Announce & Prayer

The devo was a story of Joshua who supported Moses during the Exodus and the 40 year wilderness. Joshua became the leader of the Isrealites after Moses’ death NOT from a power grab but by being a follower first with the Lord. True leaders are followers of the Lord’s guidance.
Moleskin: Some of these exercises were new o the PAX and they quickly caught on with only minor mumble chatter. The Merkin Conveyor was especially challenging to all including YHC. After all, 90 merkins with very little rest in between the 10s is tough on anyone. At one point, YHC thought about dropping reps to 3; but no one quit and all excelled through the hardship. Super group of men at the Accelerator AO.

Filed Under: Accelerator Tagged With: Cheetah, Flip, Inboard, Johnny 5, Peaches, Reynolds, Scooter, Serena, Sparky

Toasty evening stroll through the park

  • When: 20170629
  • QIC: 50-50
  • The PAX: Johnny 5, City Slicker, Belding, Serena, Hotwire, Craps, Scooter, Rush, Flip


2017-07-04 by Fiftyfifty Leave a Comment

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

Conditions: 80s, muggy

FNGs: No

COP:  15 high knees 4 Ct IC, 15 LBAC forward/15 backward IC, 15 SSH IC, 15 TTT IC

The Thang:

-Jailbreak to cage
-Partner up, grab 1 block and 2 bricks per pair, then head back to pits

Round 1
-1 guy does merkins on block while other guy lunges down sidewalk and then runs lap; then switch it up

Round 2
-1 guy does squats with block while other guy bear crawls down sidewalk and then runs lap; then switch it up

Round 3
-1 guy does shoulder presses with bricks while other guy crab walks down sidewalk and then runs lap; then switch it up

Round 4
-1 guy does curls for girls with block while other guy skips down sidewalk and then runs lap; then switch it up

Round 5

-1 guy does tricep extensions with bricks or block while partner Sumo squats down sidewalk and then runs lap

-stow blocks/bricks and return to flag

Mary: Nope

Numberama: 10

Namerama: Johnny 5, City Slicker, Belding, Serena (Respect), Hotwire, Craps (Respect), Scooter (2.0), Rush (2.0), Flip (2.0)

Pledge and COT

Announcements: July 1 4k

Devo: Nope

Moleskin:   It was a hot and muggy evening but  not nearly as bad as it could have been for late June. Original plan was for 4 rounds but squeezed out an extra round in lieu of Mary. Great push gents.

Filed Under: Accelerator Tagged With: 50-50, Belding, City Slicker, Craps, Flip, Hotwire, Johnny 5, Rush, Scooter, Serena

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