Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

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)


by Leave a Comment

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)

Pledge Prayer Annoucement

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


by Leave a Comment

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


by Leave a Comment

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

Pledge Prayer Announcement

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


by Leave a Comment

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)

Pledge Prayer Announcement

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!!!

Wingnut turns 10 and Marmaduke Joins the Group

  • When: 20190122
  • QIC: Cheetah
  • The PAX: Johnny 5 Motherboard (R) Dreamer (R) Spooky (R) Masterload Zamboni Cookie Money Pit Green Thumb Chocolate Chip (2.0) Creeper (2.0) Wingnut (2.0) Spaceballs (2.0) Rush (2.0) Marmaduke (FNG) Mom Swap


by Leave a Comment

Intro: Masterload messaged me saying his son, Wingnut was going turning 10. As the Q, YHC likes to get everyone involved, especially 2.0s. So I had a special surprise for Wingnut today.

Weather: Cold

FNG: Marmaduke

COP:

SSH x15 IC

Moroccan Night Club x10 IC

High Knees x10 IC

TTT x10 IC

Thang: ABC BEAR CRAWL

Before we did the bear crawls, I spoke with Wingnut to see what exercise he’d like to Q. As any 10 year old would do, he chose Damn It’s. He did a great job leading the guys through 10 reps. And he had a huge smile doing it.

The workout goes as such. Using your F3 name, if your letter is called, you bear crawled down and back. If not, you did an exercise till 6 was in. If you had multiple of one letter, you did the crawl that many times. If no one has the letter, we all do the bear crawl and 20 reps of an exercise. Not all letters were done.

A: Chest Press

B: Burpee

C: Curls

D: Derkins

E: Up and Overs

F: Flutterkicks

G: Glockies

H: Heels to Heaven

I: Iron Crosses

J: Jump Squats

K: Weighted Bobby Hurleys

L: Bent Over Rows

M: Merkins

N: Monkey Humpers

O: OHP

P: Plyo Merkins

Q: American Hammers

R: Man Makers

S: Squats

T: Tricep Extensions

U: Plank Jack and In and Out

V: Damn Its

W: WW1 Situps

X: Mtn Climbers

Y: Box Cutters

Z: SSH

Numberama: 17

Namerama: Cheetah, Johnny 5, Rush (2.0), Dreamer (R), Motherboard (R), Spooky (R), Money Pit, Mom Swap, Zamboni, Green Thumb, Cookie, Masterload, Creeper (2.0), Wingnut (2.0), Spaceballs (2.0), Chocolate Chip (2.0), Marmaduke (FNG)

Pledge Prayer Announcement

Moleskin: Wingnut thoroughly enjoyed being in the middle. Marmaduke struggled for his first workout with an unfortunate cramp taking hold in his calf. Once the workout was over though, he sounded determined to come back. Since I had to lead, I owe big TClaps to Johnny 5, and Mom Swap for helping out the FNG.

J5 came to play

  • When: 20190117
  • QIC: Johnny 5
  • The PAX: Cheetah Cookie Masterload Wingnut Spaceballs Creeper Dreamer Money Pit Spooky Roach green thumb Motherboard Zamboni


by Leave a Comment

Intro: J5 was right on time. GT and Roach came back out to play,

Weather: Clear and cold

FNGs: None

Warm-up
20 Side straddle hops IC
15 Don Quixote IC
10 LBAC forward IC
10 LBAC Backwards IC
(thumbs down)

-The Thang-
(4 Rounds) total
10 Burpees –
15 Damn it’s –
20 Merkins –
25 Curls –
30 Lawnmowers –
35 Chest press –
40 Flutter kicks IC –

Pledge Prayer Announcement

Moleskin: Spooky and Money Pit are starting to become one of the guys. It was good to see Roach and GT back in the gloom. It has been too long for those two!

April Running of The Incinerator

  • When: 20180410
  • QIC: Cheetah
  • The PAX: Hard Drive, Bed Pan, Motherboard (Respect), Hotwire, Green Thumb, Homegrown (Respect), Chowdah, Dri Prime, Green Bags, Thumper, Mom Swap


by Leave a Comment

Intro: An endurance test is always fun to do with the PAX, especially this time since I wore my Ruck to get ready for upcoming GORUCK events.

Weather: Warm and humid

FNGs: None

COP: Explained how The Incinerator worked.

THANG: Pick a starting point and wait for the signal. Starting at 15 reps, run to each of the 8 stations around Doty Park, do an exercise. Upon completion of one full lap, drop the reps down by 1.

Exercises were:

Tricep Dips, Merkins, Curls, Step ups (each leg), 4 count LBCs, Lateral Pull ups, Burpees, and Squat Jumps.

Below are how the PAX finished.

Hard Drive- 8.7 PR

Cheetah w/ 30# Ruck- 6.3 PR

Bed Pan- 6.4 PR

Hotwire- 6.1 PR

Green Thumb- 5.0 PR

Homegrown- 6.4 PR

Motherboard- 7 PR

Mom Swap- 7.3 PR

Thumper- 6.4 PR

Chowdah- 6.3 (Only time I have recorded)

Dri Prime- 6.8 (Only time I have recorded)

Green Bags- 9.2 New Overall Record!!

PRs for everyone!

Numberama: 12

Namerama: Cheetah, Hard Drive, Bed Pan, Motherboard (Respect), Hotwire, Green Thumb, Homegrown (Respect), Chowdah, Dri Prime, Green Bags, Thumper, Mom Swap

Pledge Prayer Announcements

Moleskin: PRs are earned, and the men of Accelerator earned every bit of it. Also Major Dad, if you read this, I asked at the end if there was any PAX that were planning on signing up for the Mud Run. 3 guys said they were going to. Congrats to Green Bags on breaking our record!

A Promise is a Promise

  • When: 20180403
  • QIC: Cheetah
  • The PAX: Green Thumb, Hotwire, Dri Prime, Bellator (R), M&M (R), Homegrown (R)


by Leave a Comment

Intro: At work I was trying to think of my workout still and noticed no one had HCed. So I EHed Dri Prime by telling him I wouldn’t have any bear crawls or burpees. At the moment, the workout dawned on me and the evil smirk appeared.

Weather: My kinda weather, not cold but not super hot.

FNGs: None

COP:

  • TTT x10 IC
  • LBAC x15 Forwards x16 Backwards IC

PAX were instructed to do lunges around half of the horse shoe pit. For the short sides, sideways lunges, for the long sides forwards & backwards lunges. This was done at the end of each round.

Go to the Hut and grab a block and head back to flag.

THANG:

Round 1:

  • Squats x20 On Q
  • Derkins x20 On Q
  • OHP x20 On Q
  • Curls x20 IC
  • Tricep Dips x15 IC

Round 2:

  • Conveyor Belt Plyo Merkin x5 IC with a Lunge Walk when you are at the end.
  • Howler Monkeys x10 IC
  • American Hammers w/ block x15 IC
  • Bent Over Rows x10 On Q
  • Lawnmowers x10 (each arm) On Q
  • Adjustment Bodybuilders x10 IC

Round 3:

We listened to The Bring Sally Up song for this.

  • Curls
  • Iron Cross

Stow Blocks

Numberama: 7

Namerama: Cheetah, Green Thumb, Hotwire, Dri Prime, Bellator (R), M&M (R), Homegrown (R)

Pledge, Prayer, Announcements

Moleskin: Thanks to Tinkers evil deeds at Magnitude, I got the idea of the Lunge Walk Square. Dri Prime said he would rather have the burpees and bear crawls so I guess it sucked enough for him. And as always, Sally is just a mean lady.

The Monster Burpee Mile

  • When: 20180327
  • QIC: Cheetah
  • The PAX: Bed Pan, Hard Drive, Motherboard (R), M&M (R), Belding, Johnny 5, Mom Swap, Thumper, Dry Prime, Green Thumb, Scooby, Blackout


by Leave a Comment

Intro: YHC just Qed last Thursday. There was an absurd amount of bear crawls had. This time, YHC promised no bear crawls….so Burpees were absurdly high this time. 175 to be exact. Any new burpees were inspired by Stalkers Q last week with his burpee variations.

Weather: Cool

FNGs: None

COP: Grab a block on arrival. YHC explaining new burpees to the PAX

THANG:

YHC told the PAX how the monster mile works. Start at Spot A, do an exercise. Then go to Spot B, do a different exercise, return to Spot A and do the original exercise over again. Then go to Spot C do the exercise, then Spot B, then Spot A and so on. The PAX carried a block the entire time.

The exercises and spots were:

Spot A By horseshoe pit: 5 Contra Burpees

Spot B By bench near playground: 10 Glockies (regular burpee that upon standing go right into a Genuine with the block)

Spot C Between the parking lot near the playground and the tennis court near Tremor: 15 Uneven Burpees (alternating plyomerkin when doing the burpee, when the burpee is complete do 3 curls)

Spot D Beside location where the coupons have now been moved by the gazebo: 20 Up & Down Burpees (instead of doing a push up, do a Makhtar N’ Diayes)

Spot E location of Spot A: 25 regular burpees

Go until completion or time was up.

Mary: No Time

Numberama: 13

Namerama: Cheetah, Bed Pan, Hard Drive, Motherboard (R), M&M (R), Belding, Johnny 5, Mom Swap, Thumper, Dry Prime, Green Thumb, Scooby, Blackout

Pledge Prayer Announcements

Moleskin: YHC offered a challenge. I didn’t think anyone could finish when I was writing it up. Even the PAX thought it might be too much to finish. The PAX came and several finished it to YHCs surprised. It was a total of 175 burpees.  After the PAX had mostly left, YHC finally accepted his fate, and merloted.

 

ABCD EF BEAR CRAWL

  • When: 20180322
  • QIC: Cheetah
  • The PAX: Cheetah, Bed Pan, Blackout, Hard Drive, Hotwire, Belding, Chowdah, Thumper, Green Thumb, Dry Prime, Homegrown (Respect)


by Leave a Comment

Intro: YHC saw a post from Green Thumb a while back that involved letters having a specific exercise. It took me a while, but YHC came ready to make up for Tuesday’s rain out.

FNGs: None

Weather: 60s and sun shining.

COP:

  • SSH x15 IC
  • Hillbillies x10 IC
  • TTT x10 IC

Thang:

The rules were simple.

If a letter is called relating to your F3 name (E in Cheetah for instance) you will do a suicide (if you had duplicate letters you do the suicide twice). If it wasn’t called then you did an exercise. If no one had the letter you did the suicide and the exercise. When your name was complete, you would do the suicide plus 10 burpee pull-ups.

The suicide was: Bear Crawl from the bottom of the hill by the parking lot, to the closest sidewalk by Seismic, and back, then run to the far sidewalk past the flagpole, and back.

The Exercices were:

  • A-Chest Press x30 On Q
  • B-Burpee x15 IC
  • C-Curls x25 IC
  • D-Derkins x20 On Q
  • E-Up & Overs x20 On Q
  • F-Flutterkicks x25 IC
  • G-Glockies x10 IC (Blocky with a Genuine before the final jump)
  • H-Lateral & Front Raises x25 IC
  • I-Iron Crosses x20 On Q
  • J-Kettlebell x15 On Q
  • K-Weighted Bobby Hurley x20 On Q
  • L-Bent Over Rows x20 IC
  • M-Monkey Humper x20 IC
  • N-Sparky Crab x20 IC
  • O-Overhead Press x20 On Q
  • P-Pull ups x10 OYO
  • Q-American Hammer x25 IC
  • R-Bodybuilders x10 IC
  • S-Squats x20 On Q
  • T-Tricep Extension x20 On Q
  • U-Plank Jack & In & Out x20 On Q
  • V-Damn It’s x20 On Q
  • W-WW1 Sit Ups x20 On Q
  • X-Mtn Climbers x25 IC
  • Y-Box Cutters x20 IC
  • Z-Merkins x25 On Q

Sadly, do to time, we weren’t able to do them all, and no one finished their name off….but we did a lot of bear crawls…so there’s that!

Mary:

We ended on Mtn Climbers, so I guess that counts?

Numberama: 11

Namerama: Cheetah, Bed Pan, Blackout, Hard Drive, Hotwire, Belding, Chowdah, Thumper, Green Thumb, Dry Prime, Homegrown (Respect)

Pledge Prayer Annoucements

Moleskin:

YHC and the PAX liked this workout a great deal. Some tweaks can be made so more letters could be done, unless you like bear crawls. Then this was the perfect workout for you.