Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Who knew crawling under a fence could be a good workout.

  • When: 20181029
  • QIC: Sugar Mountain
  • The PAX: Homegrown, Ronco, Tater Tot, Eject, Grits, Bob The Builder, Major Dad, Dream, M&M, Sugar Mountain


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Weather: Nice 59 deg

Warm Ups:

SSH x 20

TTT x 10

Don Quixote x 10

Little Baby Arm Circle x 10 each way

Overhead claps  4 count x 20

Men were paired up with a battle buddy

Nice Indian Run .8 miles

The Thing:

PAX was instructed to start at the lower bench wall where they would do the following:

20 Step ups each leg

Bear Crawl to second bench

20 declined murkins

Lunge Walk to end of fience

Crawl under fience through 6 sections

Run back to the start and rinse and repeat until time was up

All groups got 3 rounds in.

Gather and mosey back to the sidewalk near the flag

Mary:

Bear Crawl Indian Run (Men are lined up head to toe and instructed to bear crawl from the back to the front.  All other PAX were in a plank.

Announcements

Pledge

BOM

Devo:  Fear is what holds us back the most.  It’s the little voice that tells us we can’t.  Or we are to out of shape.  Don’t give those voices life.  When you do it creates FEAR..  FEAR IS A LIER!!

 

The Stairless Shocker.

  • When: 20180605
  • QIC: Johnny 5
  • The PAX: Cheetah, Dri Prime, Hard Drive, Motherboard (R), Thumper (R), Homegrown (R), Mom Swap, Sergeant Slaughter, Black Top


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Intro: Tuesday at work I was still struggling to move, let alone stay awake. I was tempted to not go to J5’s Q, but when I got home, my body knew it was that time. I had a sudden rush of energy and I knew Accelerator was the place to be.

Weather: hot, but not stupid hot

FNGs: None

Ruckers: HA!

COP:

SSH x15 IC

TTT x15 IC

LBAC Forwards x15 IC

THANG:

Grab a Partner. Starting at one end of the field, you and your partner would each do 25 Accountability Merkins, run to the other side and do 25 WW2 sit-ups (partner holding down your legs). Continue this while dropping one rep each time.

I, for instance, ended up finishing 13 reps, which gave me a total of 247 Merkins and WW2 sit-ups.

MARY: no time

Numberama: 10

Namerama: Johnny 5, Cheetah, Dri Prime, Hard Drive, Motherboard (R), Thumper (R), Homegrown (R), Mom Swap, Sergeant Slaughter, Black Top

Pledge Prayer Announcements

Moleskin: Stairless Shocker sucked. Thank the lord my dumbass didn’t wear the ruck.

The Pale Cheetah & The Venom Can

  • When: 20180530
  • QIC: Johnny 5
  • The PAX: Cheetah, Hard Drive, Motherboard (R), Homegrown (R), Thumper (R), Bellator (R), Dri Prime, Hotwire, Mom Swap, High Stick, Grits (R), FNG Sergeant Slaughter


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Intro: YHC (Cheetah) didn’t plan on working out this afternoon as I had errands to run and thought I’d be too late. YHC was just gonna drop off the flag and go, but Motherboard said he had an extra pair of shorts….YHC had to commit.

Weather: Warm enough for Cheetah to go shirtless, shoeless, and sockless.

FNGs: 1 Sergeant Slaughter

Disclaimer: Given by J5

COP:

Came in late so don’t know.

Grab two blocks and return to flag.

THANG: The Venom Can

The Venom Can is J5’s evil bastard baby. Within it houses several exercises that have the potential to make you merlot if not prepared. Dri Prime was nearly bit, but held on.

There were a lot calf raises.

As stated, Cheetah was shirtless, which Grits thinks attracted an elderly lady in a walker. (I doubt this as my pasty chest is normally blinding to those unprepared) She continued to watch over the men of Accelerator as they labored through the workout. She even joined in the COT at the end.

Stow blocks and return to flag.

Numberama: 13

Namerama: Johnny 5, Cheetah, Hard Drive, Motherboard (R), Homegrown (R), Thumper (R), Bellator (R), Dri Prime, Hotwire, Mom Swap, High Stick, Grits (R), Sergeant Slaughter

Pledge Prayer Announcements

Moleskin: The FNG, Eric Caldwell, was brought to us by Thumper. He had been a fireman and while enlisted in the military he rose to be a Sergeant. We at Accelerator are fairly kind when it comes to names, either that or creativity just hits after the whole thing is done. We had a few okish names tossed out, but none really fit the bill. When asked what his rank was, Sergeant Slaughter came out and had approval from the PAX. Only after the fist bump did we realize Bambi was a potential name we could have used.

Chowdah’s PT Test

  • When: 20180522
  • QIC: Chowdah
  • The PAX: Cheetah, Bed Pan, Hotwire, Motherboard (R), Homegrown (R), Black Top, Hard Drive, Dri Prime, 50-50


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Intro: Chowdah performed this PT test last month in honor of the one Goose made him do a long time ago. He also had to roll to Augusta so I offered to do the B.B.

Weather: Humid

FNGs: None

Ruckers: Dri Prime, Cheetah, Chowdah

COP:

Showed up late so don’t know, but they did stuff.

THANG: PT Test.

2 min push up w/partner

2 min sit up w/partner

2 min burpee since pull up bars are gone.

Using two blocks and a log, run down from the beginning of horseshoe pit to marker made by Chowdah and back carry the blocks first, then log, then no coupon.

Scores:

Bed Pan- 80 push up, 62 sit up, 31 burpees, 1.58 relay

Chowdah- 55 push up, 47 sit up, 21 burpee (ruck), time was not written, but I do remember he had the fastest time of the Ruckers.

Hotwire- 63 push ups, 53 sit ups, 26 burpees, 2:09 relay

Motherboard- 66 push ups, 52 sit ups, 27 burpees, 2:00 relay

Cheetah- 58 push ups (ruck), 69 sit ups, 30 burpees (ruck) 1:58 relay (ruck)

Homegrown- 70 push ups, 50 sit ups, 26 burpees, 1:50 relay

Black Top- 55 push ups, 15 sit ups, 23 burpees, 2:17

Hard Drive- 62 push ups, 63 sit ups, 35 burpees, 1:44

Dri Prime- 60 push ups (ruck), 69 sit ups, 22 burpees (ruck), 2:10 relay (ruck)

50-50- 57 push ups, 59 sit ups, 32 burpees, 2:03 relay

Numberama: 10

Namerama: Chowdah, Cheetah, Bed Pan, Hotwire, Motherboard (R), Homegrown (R), Black Top, Hard Drive, Dri Prime, 50-50

Pledge Prayer Announcements

Moleskin: Rucks make things harder. Homegrown bled.

Mom Swap Spews His ABCs

  • When: 20180517
  • QIC: Mom Swap
  • The PAX: Bed Pan, Cheetah, Dri Prime, Homegrown (R), 50-50, Hotwire, Black Top


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Intro: With the weather calling for rain all week, the rain decided to stay away so Mom Swap could Q..for a bit anyway

Weather: mostly cloudy with a sprinkle of rain here and there.

COP:

(came in late so don’t know, but it happened)

THANG: ABCs

Each letter corresponded with an exercise.

A-Alternating Shoulder Taps x15 IC

B-Burpees x10 On Q

C-Curls x20 IC

D-Derkins x20 On Q

E-Elf on the Shelf x15 On Q each side

F-Flutterkicks x15 IC

G-Genuine x10 IC

H-Happy Jacks x15 IC

I-Incline Merkins x15 OYO

J-Jump Squats x15 On Q

K-Knerkins (Knuckle Merkins) x15 On Q

L-LBCs x20 IC

M-Merkins (turned block to where it was like a diamond pushup)

N-Noodle for Catfish (on horseshoe pit wall, in incline merkin position, reach down with one arm to the ground and pull it back up 3 times each side is one) x10 OYO

O-Over Head Press x20 On Q (Mom Swap started to feel the Merlots coming here)

P-Patty Cake merkin x15 or People’s chair press

Q- Q sac for 1 minute

R-Reverse Crunch x15IC

S-Seal Crawl (like a bear crawl, but you don’t use your legs. Think of the lame dog the old man had in family guy) half the length of the horseshoe pit

T- Tricep Dips x20 OYO

U-Up downs x10 On Q

V- Vacuum Cleaners (wheelbarrow partner down horseshoe pit, then do it in reverse, flap jack)

W-WW1 sit-ups x20 On Q

X- X and O x10 on Q

Y-Melbourne Mum (Cheetah took over for mom swap here and Y was left blank. I liked these from stalkers workout so wanted to share)

Z-Zig Zag Hops (line blocks in straight line,  bounce down the line by jumping over block and then forward.

Numberama: 8

Namerama: Mom Swap, Bed Pan, Cheetah, Dri Prime, Homegrown (R), 50-50, Hotwire, Black Top

Pledge, Prayer, Annoucements

Moleskin: Mom Swap had a good one with experimental exercises thrown in. Unfortunately for him, Noodle was the start of his first merlot, and in turn his first Q merlot. Also later on I learned that J5 did not throw up for his Q oh so long ago. Apologies for that. He came close, but did not let the chunks fly.

 

A Pot Hole Appears

  • When: 20180508
  • QIC: Johnny 5
  • The PAX: Cheetah, Bed Pan, Pot Hole, Motherboard (R), Thumper (R), Homegrown (R)


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Intro: Thumper was able to bring an FNG out today. He would normally go to planet fitness, but was losing the drive to push himself. We at Accelerator pushed up near to a merlot.

Weather: Hot

FNGs: One (Pot Hole)

Disclaimer: Given

Warm up-
SSH x20 IC
Thru the tunnel x15 IC
Don Quixote x15 IC
LBAC- 10x IC Front /Back each

The Thang-
Mosey to cage for one block each
Cusack back to circle

11’s – Merkins and overhead press
….Followed by long Indian run around park sidewalk

11’s – Curls for the girls x IC and single count triceps press
….Followed by long Indian run around park sidewalk

Cusack blocks back to block pile

Mosey Back to horseshoe pits

Starting at one horseshoe pit wall,
5x Monkey humpers IC
Lunge walk 10’
5x merkins
Bear-crawl back

Rinse and repeat, Increase by 5 reps each time all the way to 20 reps, increasing distance each time til reaching opposite horseshoe pit wall.

Mary –
30- American hammers IC
30- Flutter kicks IC
20- WW1 sit ups

Numberama: 7

Namerama: Johnny 5, Cheetah, Bed Pan, Pot Hole, Motherboard (R), Thumper (R), Homegrown (R)

Pledge,

Prayer (Motherboard’s niece was date raped, pray for her recovery from this traumatic event) (Bed Pan’s family is moving, pray for smooth moving process) (Johnny 5’s friend’s, employee’s son passed away after battling cancer for 5 years)

Announcements: I personally thanked Thumper, Homegrown, and Motherboard for coming out to accelerator as much as they have. They consistently show up and push their limits each and every time.

Moleskin: J5 brought the pain and made Pot Hole realize that the gym and F3 are HEAVILY different. We look forward to seeing him out again.

Pot Hole was named as such because he helped build the nexton over pass.  He was nearly called Black Top, but Pot Hole gave us a good chuckle.

6 PAX Find Their 6 Pack

  • When: 20180503
  • QIC: Cheetah
  • The PAX: Bed Pan, Dri Prime, Old Flame (R), Thumper (R), Homegrown (R)


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Intro: Today, as I do every Q, I pondered what I wanted to do. And once again I ask my friends what they’d like and then the Q juice flows.

Weather: Warm and sunny

FNGs: None

COP:

SSH x15 IC

Usain Bolt-one man ran the long way around the track while we performed his exercise. Off the top of my head this was done.

Thumper-Burpees

Dri Prime-Magoos

Old Flame-Captain Thor

Bed Pan-Merkins

Homegrown-Flutterkicks

Cheetah-Lunges

THANG: Escalator

PAX would do lunges in between the two light poles to get to the next step on the escalator.

10 Iron Cross

20 Box Cutters

30 Plank Jack + In and Out

40 Mtn Climbers (2 count)

50 Flutterkicks (2 count)

60 American Hammers (Single count)

Once finished with the 60, plank till 6 in and then go back down.

MARY: Jog over to Block pile and grab one block. Stayed by the hut. This was free balled so numbers and possibly exercise may be off.

Curls + OHP x15 IC

Weighted American Hammers x10 IC

Big Boy Sit-ups x10 IC

Tricep Extensions x10 IC

Adjustment’s Bodybuilder (can’t remember if Luigi and I had another name for it) x10 IC

Stow Blocks and take long path on track to flag.

Numberama: 6

Namerama: Cheetah, Bed Pan, Dri Prime, Old Flame (R), Thumper (R), Homegrown (R)

Pledge Prayer Announcements

Devo: Cheetah- Own up to your mistakes. Today while on an audit, I thought I broke a slab or granite with my car that belonged to the taxpayer. Initially I thought there was no way I could have broke it, so I didn’t let the taxpayer know. After we left, I started to feel guilty about it, and my coworker even suggested that I at least ask and see if was broken prior to me hitting it. Luckily it was. However, I should have maned up right there and then to my possible mistake.

Moleskin:

What was supposed to be an Ab heavy workout, also involved more legs than originally intended. But we learned where are 6 packs are…just behind the kegs.

Dri Prime Takes The Lead

  • When: 20180501
  • QIC: Dri Prime
  • The PAX: Cheetah, Bed Pan, Hard Drive, 50-50, Hotwire, Mom Swap, Motherboard (R), Thumper (R), Homegrown (R)


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Intro: Today Dri Prime took charge as Q for the first time. Although he had to modify the original plan do to civilians in the way, the suck was high for this one!

Weather: Hot warm.

FNGs: None

Warm up

  • SSH 25IC
  • TTT 10 slow IC
  • LBAC 15 forward 15 reverse IC
  • Burpees 10 OYO

WORKOUT
4 corners around Doty
Grab a block and your best effort

First stop

  • Curls for the girls 25IC
  • Merkins 10IC
  • LBC 25 IC

Next stop

  • Overhead press 15 IC
  • Squats 15IC
  • Tricep extensions 10 IC

Next stop

  • Blockees 10 OYO
  • Toe taps 25IC
  • Up and overs 15IC

Next stop

  • Curls for the girls 25IC
  • Magoos (a WW2 sit-up, but raise hand over your head when you come up)25IC
  • Overhead press 10IC

Next stop

  • LBC 25 IC
  • Squats 15 OYO
  • Merkins 10IC

Move back to the back lot
Tricep extensions 10IC

Line up blocks for conveyor belt merkins with last pax doing a lunge walk to the beginning while other pax hold plank

Stow blocks

Mary

  • LBCs 25 IC
  • Burt Reynolds 15 per side OYO
  • Magoos 20IC
  • Flutter kicks 20 IC
  • Low plank for last minute

Numberama: 10

Namarama: Dri Prime, Cheetah, Bed Pan, Hard Drive, 50-50, Hotwire, Mom Swap, Motherboard (R), Thumper (R), Homegrown (R)

Pledge Prayer Announcements

Cheetah has asked if you are interested in a third day in the afternoon for a workout to let him know. He will try and see if there is a day that most people would want, and also asks that if a third day is made, that more guys step up to Q.

Devo- Drink Water. The summer is coming and if you aren’t hydrated, the workouts will be harder than they should be -Cheetah

Moleskin: Dri Prime killed it! He did a great job for his first Q. He’s already slated for another round in a couple weeks. He’s excited to kick the asses of every able bodied man at Accelerator…or should I say Faultline🤔. Also no FNG, so City Slicker, Chowdah, and Double Trouble, AI will have to wait another day.

The Snake Bite Delight

  • When: 20180417
  • QIC: Johnny 5
  • The PAX: Cheetah, Thumper, Blackout, Dri Prime, Bellator (R), Homegrown (R), Mom Swap


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Intro: J5 had to relinquish his Q duties last week do to traffic. This time, he was there early and ready to go.

Weather: warm but windy

FNGs: None

COP

TTT x10 IC

LBAC F&B x15 IC

Don Quixote x10 IC

High Knees x20 IC

THANG: Venom Can

Several exercises were performed, including 40 Squats followed by Repeat Last Exercise Twice.

Work was done, effort put in, Merlot was had.

Numberama: 8

Namerama: Johnny 5, Cheetah, Thumper, Blackout, Dri Prime, Bellator (R), Homegrown (R), Mom Swap

Pledge Prayer Announcements

Moleskin: J5 has been unable to come out as consistently as he would like too. He even said he was feeling it more so than usual because of it. We hope to have him back more often to lead the men of Accelerator through these BCs.

A Crowded 4 Corners

  • When: 20180315
  • QIC: Mom Swap
  • The PAX: Johnny 5, Sparky, Blackout, Bed Pan, Hard Drive, FNG Roach, Motherboard (R), Neon, Quarterback (2.0), America (2.0), Muscadine, Ted Fred (2.0), Dry Prime, Cheetah, Belding, Thumper, Homegrown (R), Green Thumb, Hotwire


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Intro: I (Cheetah) thought I was gonna be extremely late tonight, luckily the problem on 61 was cleared and I made just a hair late. The crowd out tonight was the biggest of the year! And that’s even if I don’t include 2.0s!

Weather: High 60s

FNGs: 1 (Roach)

Disclaimer: Given by Johnny 5 as the FNG appeared mid way through the workout.

COP:

LBAC Forwards and Backwards x10 or 15 IC (was late for this part)

10 Burpees OYO

Indian run around to the cage, and grab a block. Cusack to the first stop sign.

Round 1:

Curls x25 On Q

Up & Overs x25 On Q

Lawn Mowers x25 each arm On Q

Flutterkicks w/ block overhead x25 IC

Cusack/carry block to second stop sign.

Round 2:

Tricep Extension x25 On Q

G-Wine (AKA Genuines) x15 IC

Squats x25 On Q

LBCs w/Block x25 On Q

Cusack or carry Block to third stop sign.

Round 3:

Overhead Press x25 On Q

Merkins x20 On Q

Chest Press x25 On Q

WW1 Sit-ups w/block x15 On Q

Cusack/carry Block to fourth stop sign.

Round 4:

Adjustment’s Bodybuilders x10 IC

Alternating Block Drags x10 IC

Wood Chopper x10 IC

Blockies x10 IC

Cusack back to cage. Stow block grab 2 bricks and line up on the wall.

Mary: While in People’s Chair

Front Raises (drawing a blank on technical term, but you have your arms straight out and either raise or lower them while holding the bricks) x25 On Q

Overhead Press w/ Bricks x25 On Q

Stow Bricks and back to the flag. 10 Burpees were performed as a block was broken. Thennnnn Recover Recover.

Numberama: 20

Namerama: Johnny 5, Sparky, Blackout, Bed Pan, Hard Drive, FNG Roach, Motherboard (R), Neon, Quarterback (2.0), America (2.0), Muscadine, Ted Fred (2.0), Dry Prime, Cheetah, Belding, Thumper, Homegrown (R), Green Thumb, Hotwire, Mom Swap

Pledge Prayer Annoucements

Moleskin: Today was a record high crowd for Accelerator this year. Mom Swap came out and gave a good beat down, and we got a new brother as well. Welcome again to Roach! He is originally from Hong Kong, but moved here a long time ago. He and Mom Swap use to play soccer together. He is also an exterminator.