Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Circle Back

  • When: 20210209
  • QIC: Motherboard
  • The PAX: Century, Chedda, Cheetah, Defib, GT, Mom Swap, Mullet


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Weather: Cloudy, dry, cool and getting progressively dark

COP: SSH, Don Q, Mountain Climbers, Pay-it-fwd Burpees (10)

THANG: Mosey to block shed and meet in parking lot.

  1. 20 Merkins on parking stops, lap around parking lot, rinse and repeat 5x.  Lap 1 – run fwd, lap 2 – run backward, lap 3 – side skip left, lap 4 – side skip right, lap 5 – high knee skip.
  2.  20 Flutter Kicks, lap around parking lot, rinse and repeat 5x
  3.  Circle up near the block shed and pavillion:  Ovhd Press, Magoos, Tricep Dips, Monkey Humpers, Curls for Girls, Damn Its,

MARY: Burt Reynolds,Freddy Mercs, American Hammers, Plank/Merkin to the song RESPECT (merkin on “Just a little bit”)

Devo:  Be intentional, do not defer if asked for your opinion.  Be the leader of your family, friends, coworkers are looking for.

  • When: 20201029
  • QIC: Motherboard
  • The PAX: Placebo(R), Cheetah, Green Thumb, Masterload, Hacker, Creeper, Wing Nut


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Conditions:  Cloudy and slight rain – perfect for a beat down.
Warm Up: SSH, IMP Walkers, TTT
Mosey to shed, get block and meet in Parking Lot.
Workout:
20 Pushups on curb, take lap around parking lot, rinse and repeat x 5
20 Flutter Kicks, take lap around parking lot, rinse and repeat x 5
Mosey w/ block to corner of park.
20 Curls, run to end of sidewalk 20 LBCs, return, rinse and repeat 2x
Mosey w/ block to open area of park.
20 OHP, 20 WWI Sit Ups, rinse and repeat 2x
Murder Bunnies back to flag.
20 Monkey Humpers
Stow Blocks, return to flag
Mary: Pickle Pounders, Protractor
Moleskin: One of PAX who shall not be named was more concerned about keeping dry and clean for Liquifaction than getting down and dirty.  The Q  made sure that didn’t happen.

https://f3summerville.com/2020/10/30/13554/

Block battle

  • When: 20200317
  • QIC: Cheetah
  • The PAX: Masterload, Wingnut, Creeper, Spaceballs, Motherboard, Brandy, Placebo, Pink Slip, Green Thumb


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Intro: We had a visiting PAX from Greensboro. He will be moving down this way in the coming months, but for now, he’s gets to feel the joy of a Cheetah Q.

Weather: Hot

FNGs: None

COP:

SSH x15 IC

TTT x10 IC

THANG: Grab a block and go across the road to the field. Line the blocks up (alternate between blocks standing up and laying down). Split in two team and stand roughly 40 yards apart.

For 5 minutes PAX did 10 reps on an exercise. Then they would run over to the blocks and flip them up or down depending on the team. Losing team does 10 burpees.

Exercises were: Merkins, Squats, Flutterkicks

Return blocks and get on your 6.

MARY:

American Hammers x20 IC

Flutterkicks x20 IC

Numberama 10

Namerama: Cheetah, Masterload, Wingnut, Creeper, Spaceballs, Motherboard, Brandy, Placebo, Pink Slip, Green Thumb

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Moleskin:

Brandy enjoyed the workout and we look forward to seeing him back out.

 

March Running of the Incinerator

  • When: 20200319
  • QIC: Cheetah
  • The PAX: Masterload, Creeper, Wingnut, Spaceballs, Pink Slip, Green Thumb


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Intro: It’s been some time since I ran the Incinerator. It did not disappoint.

Weather: Upper 80s

FNGs: None

COP: None

THANG:

Starting at 15 reps complete all 8 stations and then decrease the rep. Go until time is up.

Stations were:

Tricep Dip, Merkins, Curls, Step Ups (each leg), LBCs (IC), lateral pull ups, Burpees, Squat Jumps

Numberama: 7

Namarama and scores

Cheetah 6 5/8

Masterload 6

Wingnut 5

Creeper 5 4/8

Spaceballs 6

Green Thumb 3 2/8

Pink Slip 5 2/8

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Moleskin: The heat was high and sweat was dripping, but we all got better.

It’s the New Old Fashioned

  • When: 20200310
  • QIC: Cheetah
  • The PAX: Masterload, Creeper, Wingnut, Spaceballs, Motherboard (R), Green Thumb, Pink Slip


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Intro: The time change is a great time for us at Accelerator. We get to see the sunshine and feel the heat along with it, but still do what we do best. Keeping with changing but staying the same here is this workout.

Weather: Fan-Damn-Tastic!!

FNGs: None

COP:

Imperial Walkers x 10 IC

SSH x15 IC

Grab a block and go to the hill by buses at Tremor.

THANG: A new way for a deck of cards

One at a time, PAX would pick up a card. They would perform that exercise OYO at the top of the hill, then run to the stop sign and back (roughly 0.09 miles). Continue till time is up. When the deck is nearly complete, reshuffle and continue on. We reshuffled 3 times.

Exercises were

Hearts: Lulus (Chest press plus Iron cross)

Spades: Squat Jumps

Diamonds: American Hammers (IC)

Clubs: Curls

Joker: 20 Burpees

MARY: 13 American Hammers IC

Numberama: 8

Namerama: Cheetah, Masterload, Creeeper, Spaceballs, Wingnut, Motherboard (R), Pink Slip, Green Thumb

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MOLESKIN: Definitely was a nice change of pace from the norm. The PAX liked it, and was a great way to get in a couple miles.

The Wall wasn’t what we thought it would be

  • When: 20200227
  • QIC: Motherboard
  • The PAX: Placebo (R), Zamboni, Cheetah, Masterload, Creeper, Space Balls, Wingnut, Pink Slip, GT, Reauchambeau


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Weather: Sunny and cold (OK cold for Summervillians) turing into gloom at end.  Sunset in Doty Park, what could be better?

WU: TTT, Imp Walkers, Doggie Paddles

Grab a block and return to close end of horseshoe pits.  There are 3 rows of 4 walls at the Pits.

Thang:   Grouped up into 3 teams. Team member 1 bear crawls to last wall.   Then do 5 reps of Exercise #A at each wall, running between walls,  while rest of team does Exercise #B.  Rinse and repeat until entire team cycles through.

Exercise A                           Exercise B

Derkins                                 Flutter Kicks

Tricep Dips                          Squats

Step Ups (5 per leg)        Overhead Press

Derkins                                 Curls

MARY:  Unfortunately there was no time left but the Howling Monikeys will have to wait until next time.

Moleskin:  Pissed off the PAX early with a long duration of Flutter Kicks.  Hey, if it were easy, anyone could do it.  The Overhead Press was also a crowd pleaser.  Had a lot more on list but time flies when you are doing F3.

 

 

 

Absolutely Abtastic

  • When: 20200206
  • QIC: Cheetah
  • The PAX: Gypsy, Masterload, Creeper, Spaceballs, Wingnut, Motherboard (R), Placebo (R), Green Thumb, Ro Sham Beau, Zamboni, Spooky (R)


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Intro: We all know the order. You do a warmup then the workout and finally Mary. However, what if we changed the order? Well here ya go!

Weather: Cool for the core

FNGs: None

Warmup: What is normally the THANG

Merkins x15 On Q

Squats x15 on Q

Go grab a block

THANG: What is normally Mary

Abs Abs and more Abs. Several different exercises were performed as many times as YHC felt were necessary. Sometimes a slow 10 others a quick 40. 100 Flutterkicks were done

In no particular order

  • Dying Cockroach
  • WW1 Situps
  • Box Cutters
  • Damn Its
  • Iron Crosses
  • Heel Touches
  • Planking Shoulder Taps
  • Ring of Fire Merkin (holding a plank while you wait, 10 Merkins OYO when it was your turn)
  • Freddie Mercury
  • The full extension LBC, (called BBC for Big Baby Cruches by one of the 2.0s. Adults got a laugh, one dad had some explaining to do)
  • Wipers
  • American Hammers
  • Elf on the Shelf
  • Flutterkicks one round of 40 another of 60
  • Hundreds

MARY: Normally the Warmup

LBACs forwards and backwards x15 IC

Numberama: 12

Namaerama: Cheetah, Gypsy, Masterload, Creeper, Spaceballs, Wingnut, Motherboard (R), Placebo (R), Green Thumb, Ro Sham Beau, Zamboni, Spooky (R)

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Moleskin: Masterload’s 2.0s mistakenly stated they had something to eat before coming out to Accelerator. While running would make them Merlot, YHC prefers the beat down fashion of making them regret thinking my Q’s  are easy enough to do that. All had. Some broke wind…quite loudly. And we all got better.

InQdence

  • When: 20200130
  • QIC: Mom Swap
  • The PAX: Cheetah, Shock Top, Zamboni, Motherboard, Roach, Wingnut, Spaceballs, Placebo, Ro Sham Beau, Hard Drive, Pink Slip, Creeper, Green Thumb, Spooky, Masterload


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Intro: When Mom Swap comes to Q, expect some laughs and good mumble chatter.

Weather: Nice

FNGs None

COP:

TTT, Don Quixote, LBAC (forwards and backwards) x 15 IC

THANG: Mom Swap’s Card Game

PAX are dealt cards. When one PAX reveals his card, Mom Swap uses his cards (Jack – Joker) as a multiplier.

Jack is 2, Queen is 3, King is 4, Ace is 5, Joker is 6

The number the PAX shows also determined the exercise.

#2: Curls, Burpees, Scissor kicks, Shoulder Taps

#3 LBCs, Genuines, Derkins, Squat to OHP

#4 Merkins, Incline Merkins, Damn It’s, Kettle Bell

#5 Tricep Dip, Squats, Elf on the Shelf, Bent Over Row

#6 Lulus, Box Cutters, Half Curls, Step Ups

#7 Chest Press, Flutterkicks, Front Raises, Lunges

#8 OHP, Up and Over, Flutterkicks, Pull Throughs,

#9 Up and Over, Plank, Calf Raises, X and Os

#10 Lawn Mower, WW1 Sit-ups, Weighted LBCs, Tricep Extensions

MARY: No time

Numberama: 16

Namerama: Mom Swap, Cheetah, Shock Top, Zamboni, Motherboard, Roach, Wingnut, Spaceballs, Placebo, Ro Sham Beau, Hard Drive, Pink Slip, Creeper, Green Thumb, Spooky, Masterload

Pledge Prayer Announcement

Moleskin: Mom Swap has a knack  of counting inQdence where something normally done one way he’ll  try it the other. After a good laugh we get right back on track.

 

Bocce Blue Balls

  • When: 20200128
  • QIC: Cheetah
  • The PAX: Zamboni, Green Thumb, Mom Swap, Motherboard, Pink Slip, Shock Top, Placebo, Mega Block, Gypsy, Wingnut, Creeper, Spaceballs, Masterload


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INTRO: YHC played Bocce ball at the convergence party. Then the idea came about. And here we go!

Weather: Nice and cool

FNGs: None

COP:

SSH x15 IC

TTT x15 IC

THANG: Bocce Ball

4 guys run and roll a bocce ball (4 colors) at a little white ball that was tossed a moment before. Closest color to the white ball determines the category. YHC had a list of exercises to complete when the category was rolled.

Red: Chest Press, Merkins, Derkins, Bent Over Row, OHP, Carolina Dry Dock

Blue: Squats, Lunges, Calf Raises, Step UPS, Lt. Dans, Mtn Climbers

Green: Curls, Tricep Extension, Farmers Carry/Over head claps, Lawn Mowers, Genuines, Dips

Yellow: WW1 Sit-ups, Box Cutters, American Hammers, Heel Touches, Iron Crosses, Damn It’s

MARY: American Hammers till time was up.

Numberama:14

Namerama:Cheetah, Zamboni, Green Thumb, Mom Swap, Motherboard, Pink Slip, Shock Top, Placebo, Mega Block, Gypsy, Wingnut, Creeper, Spaceballs, Masterload

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MOLESKIN: The balls came up blue several times. Legs were hit heavy especially 90 calf raises in cadence. The PAX felt that one throughout the week😈

Motherboard Has lived a good life.

  • When: 20190207
  • QIC: Motherboard
  • The PAX: Cheetah, Green Thumb, Zamboni, Roach, Mom Swap,Spooky (R), Hard Drive


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Intro: Motherboard joined us last year after seeing results both physically and verbally from his son and my best friend Hard Drive. Since he joined up he has not let age be an excuse as to why he can’t do something. Thursday he decided to show us what he’s done in his 59 years of life.

Weather: Warmish

FNGs: None

COP:

TTT x15 IC

Imperial Walkers x15 IC

Don Quixote x15 IC

Grab a block and come back

THANG: The life of Motherboard

Born in 1959, 19 Burpees OYO and 59 Magoos On Q

Married at age 24, 24 Damn It’s On Q

Married at age 36, 36 Merkins On Q

3 children: Ages 25 (25 Box Cutters), 28 (Chest Press), 31 (Flutterkicks IC)

He has been to 22 Countries, 22 LBAC F & B IC

Worked Full Time for 35 years, 35 Iron Crosses

Worked at Current Job for 14 months, 14 Body Builders IC

Lap around park

First Car was a 1969 Chevy Camaro, 19 Monkey Humpers IC & 69 Calf Raises OYO

Lived in Summerville 20 years, 20 Tricep Dips IC

Travelled to 44 of 50 States, 44 Curls

Lived in 11 different locations, 11 Blockies IC

59 years old (rounding up to 60) 30 step ups each leg

One older brother, Hold Al Gore for 60 seconds

Older brother is 61, 61 Bobby Hurleys (Did not get to this)

Stow blocks

MARY: WW1 Sit-ups till time

Numberama: 8

Namerama: Motherboard (R), Cheetah, Mom Swap, Zamboni, Roach, Green Thumb, Hard Drive, Spooky (R)

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Moleskin: Motherboard did a fantastic job even for his first Q. He kicked our asses and I felt it this morning still leading Magnitude. Good job Motherboard!!!