Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

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

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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!!!

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


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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)

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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


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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 –

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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!