Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

The Accelerator Escalator only goes up!

  • When: 20200312
  • QIC: Motherboard
  • The PAX: Cheetah, Pink Slip, Masterload, Creeper, Space Balls, Wingnut, Reauchambeau, Harddrive


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Conditions:  Who cares other than Mom Swap?

FNGs:  None

Warm Up:  TTT x 10, Imp Walkers x 10, Speed Skater x 10 (think Apollo Ono)

The Thang: Starting with a count of 5, increase the exercise count by 5 for all successive exercises.

  1.  Burpees x 5 OYO
  2. Tricep Extensions x 10 OC
  3. Up & Overs x 15 IC
  4. Monkey Humpers x 20 IC
  5. Damn Its x 25 OC
  6. Overhead Press x 30 OC
  7. Squats w/ Block x 35 OC
  8. Flutter Kicks x 40 IC
  9. Curls for the Girls x45 OC
  10. LBACs x 50 OC
  11. WW 1 Situps x 55 OC
  12. Bent Over Rows x 60 OC
  13. Alternating Shoulder Taps x 65 OC
  14. Step Ups x 70 (35 per leg) OYO
  15. Calf Raises x 75 (25 out, 25 center, 25 in) OC
  16. SSH x 80 IC
  17. Merkins x 85 OYO

Mary:  Still had a few minutes for Boxcutters and the Protractor.

Moleskin: There was some expectation that the Escalator would go up, then back down.  No such luck for the PAX.  When the Escalator reached 85, Motherboard gave the PAX a choice, stow blocks and go right to Mary (10 min left) or do the next exercise.  The PAX didn’t know what the exercise would be but they chose the exercise over Mary.   Since there was an off hand comment made about not having to do any Merkins, Merkins it was!  A nice finish for extra burn for the Guns.

Devo:  Pause before reacting!  Being civil to one another is important and be careful not to react to quickly.  In fact, think about not reacting at all.

The 90s Were Not What Everyone Thought They Were

  • When: 20200213
  • QIC: Motherboard
  • The PAX: Pink Slip, Rochambeau, Harddrive, Microwave, Placebo (R), Zamboni, Cheetah, Masterload, Creeper, Space Balls, Wingnut, Gypsy, Megablock


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Weather: Rather wet but most of us don’t melt

FNGs: None

Warmup: SSH, Imperial Walkers, Abe Vigodas

Started under the Pavillion near the Block Shed.

THANG: Gave the blocks a break even though some of the PAX had to go fetch them because that’s what they are trained to do.   A new twist on the 90s, F3 style had the PAX perform exercise for 90 seconds on Q’s command.  After each exercise, the PAX would run to Pavillion on opposite side of Park and perform next exercise.  Rinse and repeat.

Exercises:

  1. Merkins
  2. WW 1
  3. Jump Squats
  4. Man makers
  5. Box cutters
  6. Monkey Humpers
  7. Bat Wings
  8. LBCs
  9. Tricep Dips
  10. Freddie Mercury
  11. Squats
  12. Burpee
  13. Iron Cross
  14. Step Ups
  15. Alt shoulder taps

Mary:  Saved time for one of my favorites, Planking up for the length of the song R.E.S.P.E.C.T (2:30) with merkins every time you hear “just a little bit”.  Gotta love the Queen of Soul.   Finished up Mary with LBACs.

Numberama: 14

Namerama

Pledge Prayer Annoucement

Moleskin: After several Accelerators focus one on body part (arms, abs, legs), Motherboard did his part to include all of the above and achieve as much pain and subsequent soreness.  A 3 for 1 if you will.   Unfortunately for the PAX time ran out because the next exercise up was the Flutterkick.  Yep, that would have been a just ending but maybe next time?

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.

 

Soccer Ball of Pain

  • When: 20200116
  • QIC: Cheetah
  • The PAX: Masterload, Motherboard, Hard Drive, Ro Sham Beaux, Pink Slip, Bellator, Spooky, Wingnut, Creeper, Spaceballs, Mom Swap


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Intro: YHC was planning his workout when he remember he had a soccer ball in his car. Add a sharpie and a knowledge of exercises and BOOM workout material

Weather: Nice

FNGs: None

COP: SSH X15. Catalina Wine mixer x10

THANG:

Soccer ball was tossed around to a PAX member. If he dropped it 5 burpees. When he catches it the first thing he sees is what we did. If he saw a Star first PAX choice.
Exercises were done in this style

10, 20, 30, 40, 40, 30, 20, and 10.
comtinued this trend of passing the ball, and doing exercises till time was nearly up.

MARY: Box cutters till time

Numberama: 12

Namaerama: Cheetah, Masterload, Wingnut, Creeper, Spaceballs, Motherboard, Hard Drive, Mom Swap, Pink Slip, Spooky, Ro Sham Beaux, Bellator

Pledge Prayer Annoucement

Moleskin: It was a fun night, Accelerator continues to be the place to be on Thursday nights!

Accelerator meets Rocky

  • When: 20191121
  • QIC: Motherboard
  • The PAX: Placebo (R), Zamboni, Cheetah, Harddrive, Pink Slip, Masterload, Creeper, Space Balls, Wingnut


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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 sorta chilly but who cares?

FNGs: No FNGs

Disclaimer: One armed pushups optional except for Placebo

COP:

SSH 15x IC

LBACs 15x each direction IC

Mountain Climbers 10x  IC

The Thang:

Mosey to get blocks and return to flag.  For the younger PAX, Rocky was just “a movie” but for us seasoned HIMs, it was the thing.    Fortunately for the Q, the F3 Exicon contained a few documented “Rocky” exercises such as the Rocky Balboa, Butkus, and Apollo Creed Burpees that were considered.  But we did learn how to spell ROCKY BALBOA with the following routine:

R:  Rocky Balboas (curb kickers) 106 OYO- Stallone only had $106 to his name when he wrote the script

O:  Outlaws (circle flutters) 15 IC- All Rocky fights except one went all 15 rounds.

C:  Contra Burpees 7 OYO  (increasing # Merkins) 7 – There were 6 Rocky Movies plus Creed which technically is not a Rocky movie but more is better

K:  Knerkins (knuckle Merkins) – until you can’t – substitute for Apollo Creed Merkins

Y:  Iron Crosses 28 OC – Fight rehersals for Rocky took 4 weeks or 28 days.  Hey – couldn’t find a good “Y” Exercise in the Exicon so “I” was next best choice – ROCKI

B:  Blockees 16 OC – Stallone tore his right pec during filming – took 160 stitches under right arm.  1 Blockee per 10 stitches.

A:  American Hammers 30 IC (Rocky’s famous run through Philly was 30+ miles.

L:  Lt. Dans w/ block 15 IC (Each movement Left, right, squat counts as 1 for 45 total) Inspiration for Rocky 6 was George Foreman winning HW title at age 45!

B:  Bobby Hurleys 15 OC

O:  Overhead Press – 43 OC.  Rocky released on Nov 21, 1976, 43 years ago.

A:  Alphabet (on your 6)  use legs to spell out alphabet – OC

Couldn’t forget Rocky’s dog Butkus:

Butkus – Rapid step ups on horseshoe walls.  This was a timed event  OYO until Q stops.  Butkus was Sly Stallone’s real dog.    This was done in conjunction with the Rocky Theme Song.

Return Blocks and mosey long way around park back to flag.

Mary: 

For duration of playing the song “Eye of the Tiger”, PAX planks until failure, then does squats till end of song.  A

Dying Cockroach, Protractor to finish out the time.

Numberama: 10

Namerama And Pledge: Done

Announcements:

Thanksgiving convergence, Drumstick Dash, Kiawah, Cocoa Cup

Prayers and BOM : 

Mom Swap has knee surgery next Tues, prayers for Dri Prime’s family who lost a young cousin. Masterload has important test coming up and Harddrive is looking for full-time IT position.  Just graduated with Masters Deg.

Devo:

Moleskin:  

Recommended to our youngers that they watch Rocky for a good old fashioned “Cinderella Story”.  Only Placebo proved he can do the Apollo Creed Merkin.  Give that guy some RESPECT.  Q had to show up PAX by being able to hold Plank for entire length of “Eye of the Tiger”, 4:11.

The Warrior – November 2019

  • When: 20191121
  • QIC: Luigi
  • The PAX: Hard Drive, Dorothy Mantooth


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Scorecard

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

Conditions: Cool (42F), clear, pretty nice actually (with multiple layers of clothing)

FNGs: None

The Thang:

We did our monthly fitness test, The Warrior. See the August 2018 backblast for details on the test and how it’s scored.

Fitness test results (compare against October’s results):

  • Luigi: 22.00 (vs 21.16 last time)
  • Hard Drive: 20.00 (vs. 18.00 last time) **arrived a few minutes late today, so did this in under 40 minutes
  • Dorothy Mantooth: 20.00 (vs. 12.00 w/ 20 lb ruck in September, or 20.00 w/o ruck in August)

Numberama: 3

Namerama: Hard Drive, Dorothy Mantooth, Luigi

Announcements/Prayer Requests:

  • Hard Drive’s job search (will finish school in December), looking for something computer-related ideally at a hospital
  • Luigi’s church’s pastor search. Have offered the job to someone; prayers the final steps would go smoothly.
  • Luigi’s wife due with baby #2 on Christmas Day; feeling tired/uncomfortable. Prayers for smooth delivery.
  • Upcoming events:

Pledge and COT

Moleskin:

  • Fastest mile was 8:10

Accelerator and The Jones Do Good

  • When: 20191031
  • QIC: Dorothy Mantooth (DMT)
  • The PAX: Luigi, Hard Drive, Cheetah


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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: Upper 60s, clear

FNGs: nope

COP: nope

The Thang: 

Wanted to get the guys sweating early, and give us a good chance at having some mumble chatter since we don’t get to post with Cheetah that often. Got 4 big blocks and 4 bricks out of the shed and set them up in the “Wheel of Misfortune” (WoMf) formation. The WoMf is one of Cisco’s creations. Imagine the big blocks in a circle, each PAX in between each big block. Small brick on top of big blocks. IC you reach to your left with your right hand, grab the brick and move it to the block to your right, then do a merkin, that’s one. We did a one lap mosey then did the following, and kept doing laps in between the fun below:

We ended up with 2.25 miles at the end of the workout.

10 WoMf ic

10 Uneven Merkins IC (left and right)

10 Decline Merkins

10 Incline Merkins

3 dubyas

10 Merkins IC

30 Flutter Kicks IC

20 situps

30 second count wall sits

Numberama: 4

Namerama:  Cheetah, Luigi, Hard Drive, DMT

Pledge and COT

Announcements: There’s a new workout at The Jones starting at 0500, it’s called running. String Bean is leading the effort, so far him and Honey Boo Boo have made it every morning since it started. We’re going to need a good name for it soon, we’ve come up with some good options, but are open to other suggestions!  So get out of your fart sack on Tuesdays and Thursdays for a double down at The Jones!

 

 

Upcoming running events:

  • 2019-11-17 – Rescheduled 9/11 Heroes Run 5k on Daniel Island – run/ruck/walk. 2pm start time.
  • 2019-11-28 – Thanksgiving Day Drumstick Dash 5k in Summerville, 9am start time.
  • 2020-03-27 – Palmetto 200 relay starts in Columbia, ends in Mount Pleasant.
  • 2020-03-28 – Palmetto 70 relay starts in Moncks Corner, ends in Mount Pleasant.

 

Devo: Humility – Thanks Hard Drive for this! It sparked some great convo during our laps. Some good words to live by:

https://lh3.googleusercontent.com/-82xBB2lfXWw/XbrYeJM2CCI/AAAAAAAAAB8/zoZpmatQ-dYNHdyyHgAOJo-2mE7mH90jACK8BGAsYHg/s0/2019-10-31.jpg

 

 

Moleskin: We ended up being able to donate about 10 bags full of clothing to LOR this past Thursday. BIG thanks to Accelerator for wanting to team up with The Jones to donate. Here’s a pic of DMT with the Director of LOR of our donations.

 

Sharing is Caring

  • When: 20191024
  • QIC: Dorothy Mantooth (DMT)
  • The PAX: Mrs. Potts, Hard Drive


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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: mid 60s, clear

FNGs: no

COP: no

The Thang:

Did most of the things that were done, however not in this exact order

grabbed blocks
farmer carry 1/4 lap
10 uneven merkins ic
farmer carry 1/4 lap
10 uneven merkins ic
farmer carry 1/4 lap
10 incline merkins ic
farmer carry 1/4 lap
10 decline merkins ic
Stow blocks

1 lap mosey
10 toes to bar
1 lap mosey
10 pull ups
1 lap mosey
3 dubyas
1 lap mosey
20 step ups ic
1 lap mosey
10 bleacher situps
1 lap mosey

Mary:

10 try not to Skull/Nut crushers because yes IC – on 6 starting with block above head, lift block 1, lower block to crotch 2, lift block 3, lower block back to start – that is one

Numberama: 3

Namerama: Hard Drive, Mrs. Potts

Pledge and COT

Announcements: There’s a new workout at The Jones starting at 0500, it’s called running. String Bean is leading the effort. String Bean and Honey Boo Boo were at it again this morning and they even let me set the pace today! Lots of other running events going on in the area in the next few months, check out past BBs to find more details!

Accelerator and The Jones are teaming up to donate some materials to the LOR All you need to do to participate is gather your unwanted shoes/clothes (or go the extra mile and buy some of the items listed in the link) and give it to Cheetah, DMT, or anyone planning on DD’ing at The Jones on 31OCT2o19 – Cheetah and DMT are going to deliver the goodness that morning. If you want to be super BA, come DD at The Jones and bring your donations in person!

Devo: none

 

Moleskin: HYC still has to get his body clock set right for the DD at The Jones. Luckily, String Bean helped DMT kill a turtle head that spawned towards the end of our run. The workout Tuesday was so awesome DMT would have done a great disservice to the attending PAX by not recycling it and sharing it with them. LOVE working the circuits and being able to mumble chatter in between with a 1/4 mile “rest”.

The Warrior – October 2019

  • When: 20191017
  • QIC: Luigi
  • The PAX: Hard Drive, Cisco, Cheetah


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Scorecard

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

Conditions: Cool (55F), clear, dark.

FNGs: None. Disclaimer still given.

The Thang:

We did our monthly fitness test, The Warrior. The PAX have 40 minutes to complete the following:

  • Run 1 mile, then
  • AMRAP (as many rounds as possible)
    • 5 pull-ups (on goalpost)
    • 10 merkins
    • 15 squats
    • Run 120 yards (to opposite goalpost)

Fitness test results (compare against September’s results):

  • Luigi: 21.16 (vs. 20.21 last time)
  • Hard Drive: 18.00 (vs. 22.20 last time)
  • Cheetah: 10.30 in 28 minutes (vs. 13.00 in 33 minutes in June with BJDD)
  • Cisco: 9.00 (vs. 9.00 last time)

Here’s how to read the decimal scoring (each set of exercises adds one tenth):

  • 10.00 = finished ten rounds exactly
  • 10.04 = finished ten rounds plus 4 pull-ups
  • 10.10 = finished ten rounds plus all 5 pull-ups
  • 10.205 = finished ten rounds plus all 5 pull-ups, all 10 merkins, and 5 of the squats
  • 10.30 = finished ten rounds plus everything except the run
  • 10.40 = 11.00
  • Hopefully you get the picture. 🙂

Numberama: 4

Namerama: Hard Drive, Cisco, Cheetah, Luigi

Announcements/Prayer Requests:

  • Upcoming running events:
    • 2019-11-17 – Rescheduled 9/11 Heroes Run 5k on Daniel Island – run/ruck/walk. 2pm start time.
    • 2019-11-28 – Thanksgiving Day Drumstick Dash 5k in Summerville, 9am start time.
    • 2020-03-27 – Palmetto 200 relay starts in Columbia, ends in Mount Pleasant.
    • 2020-03-28 – Palmetto 70 relay starts in Moncks Corner, ends in Mount Pleasant.

Pledge and COT

Moleskin:

  • Fastest mile was 8:08.

Yo Dawg, we heard you like high reps, so we put some high reps on your high reps so you can high reps while you high reps

  • When: 20191010
  • QIC: Hard Drive
  • The PAX: Dorothy Mantooth, Mrs. Potts


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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: Upper 60s, clear, beautiful

FNGs: not any FNGs

COP:

Baby arm circles
Through the tunnel
Stretch legs

The Thang:

2 sets of 30 reps each: Flutter kicks, Carolina dry docks, WWI situps, Merkins, Box cutters (20), Irkins

Balls to the wall for 25 seconds
1 mile run

Mary:

10 toes-to-bar
2 min plank

Numberama: 3

Namerama: Mrs. Potts, Dorothy Mantooth, Hard Drive

Pledge and COT

Announcements:

Drumstick Dash 5k

911 Heros Run

Holicay Festival of Lights Fun Run/Walk

Raising Up the Rudis!

Devo: none

Moleskin: the weather was so perfect for this high rep workout. the extra laps around the track enabled us to get some 3rd F in as well. Lots of running events coming up to choose from too! Great Q today Hard Drive, looking forward to your next already.