Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Moist at Tectonic

  • When: 20181114
  • QIC: Stalker
  • The PAX: BTB (respect), EZ Go, Ramen, Sprinkles, Homegrown (respect), Daisy, Rosco


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Intro: 8 men braved the moist grass and frigid 55° temp this morning at Tectonic, while YHC continued to experiment with a few new movements. The mumble chatter and conversation were strong this morning, which YHC loves.

Disclaimer: No FNG’s

Warmup: Bear squats, one-leg merkins, iron cross, TTT, smurf jacks, hand release clap merkins, crab ankle taps, tempo Bobbys, calf raises, seated Freddie

Thang: 12’s

Under-the-table rows & one-leg squats

OHP & curls (using the picnic tables, in teams of 4)

Mosey around the triangle.

Mary: WW1 x52, heel touches x20, lateral crunches x20, low plank ring of fire.

Numberama, Namerama, Pledge, Announcements, Prayer Requests:

Devo: 

Moleskin: Keepers: bear squats, one-leg merkins, clap merkins, seated Freddies, heel touches, one-leg squats, and OHP using the table as a coupon.

Losers: crab ankle taps (just not challenging)

J5’s Tire Dora

  • When: 20180308
  • QIC: Johnny 5
  • The PAX: Cheetah, Hard Drive, Bed Pan, Blackout, Green Thumb, Thumper, Homegrown (R), Bellator (R), Green Bags, Dry Prime, Chowdah (Ruck), 50-50


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Weather: Cool with some wind.

FNGs: None

COP:

  • SSH x10 IC
  • LBAC x10 forwards and backwards IC
  • TTT x10 IC

THANG: PAX got into teams of 2 and grabbed 3 blocks and 1 tire per team. Tire was placed at the edge of the armory. Idea was Person A does an exercise, while Person B goes down to the tire by doing one of 4 moving exercises (like Lunge Walk or Bear Crawl), 5 burpees and then flips tire down to Person A. Swap positions. Upon completion of one exercise, team would immediately go into the next.

  • Person A: 400 Squats. Person B: Lunge Walk with Block
  • Person A: 300 Squats with Block. Person B: Harambe (Bear Crawl while dragging the block)
  • Person A: 200 Merkins. Person B: Crab Walk
  • Person A: 100 Calf raises with blocks in each hand. Person B: Bear Crawl

Stow Blocks and Tires.

MARY:

Sparky Crab x15 IC  (In Crab Walk position, touch right hand to left foot, back to normal, then touch left hand to right foot)

Numberama: 13

Namerama: Johnny 5, Cheetah, Hard Drive, Bed Pan, Blackout, Green Thumb, Thumper, Homegrown (R), Bellator (R), Green Bags, Dry Prime, Chowdah (Ruck), 50-50

Pledge, Prayer, Announcements.

 

Burpees in the Rain

  • When: 20180301
  • QIC: Cheetah
  • The PAX: M&M (Respect), Homegrown (Respect), Motherboard (Respect), Bed Pan, Hard Drive, Hotwire, Green Thumb, Belding, Mom Swap, Chowdah, Moonpie


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Intro: Today YHC went to the Ditch for the Swamp Fox and did 100 burpees. I then went to the Jones, just in time for the Burpee Battle. I got 8-15 so add another 92 burpees to the total. That’s a total of 192 Burpees by 6:15. Soooooo why not do more for my Q?

Weather: 80s with a little rain for a moment.

FNGs: None

COP:

  • SSH x10 IC
  • Moroccan Nightclub x10 IC
  • Burpee x10 IC

THANG: PAX went and grabbed a block and returned to flag. YHC would do several lifts on Q where he controlled the up and the down.

Round 1:

  • Squats w/ block x10 On Q U&D
  • Burpee x10 On Q (YHC said down to begin the burpee)
  • Mercan on the block x10 On Q U&D
  • Burpee x10 OYO
  • Overhead Press x10 On Q U&D
  • Burpee x10 IC
  • Plank Jack + In & Out (not sure if it has a name) x10 IC
  • Burpee x10 On Q
  • One lap around the small loop around tennis courts.

Round 2: At some point, sirens were heard, and 10 more burpees were done. They did not count towards the overall.

  • Weighted Bobby Hurley x10 On Q
  • Burpee x10 IC
  • Curls For The Girls x10 On Q U&D
  • Burpee x14 OYO
  • Tricep Dip on the horseshoe pit wall x10 IC
  • Blockies x12 IC
  • Box Cutters w/block overhead x16 IC
  • Burpee x12 On Q
  • Indian Run lap on the long path around tennis court.

MARY:

  • American Hammer w/block x10 IC
  • Contra Burpee x10 IC
  • Flutterkicks w/block overhead x25 IC
  • Adjustments Bodybuilders x10 IC

Stow Blocks.

Numberama: 12

Namerama: Cheetah, Bed Pan, Hard Drive, Motherboard (R) Hotwire, Green Thumb, Homegrown (R), Belding, Chowdah (Ruck), Moonpie, Mom Swap, M&M (R)

Pledge, Prayer, Announcements.

Devo: None

Moleskin: YHC was worried at first about the weather, but it wasn’t that bad and only lasted for a moment. YHC explained to the PAX what he went through this morning, and how he wanted to share the experience of a shit ton of burpees with everyone. In total, 108 Burpees were planned, not including the 10 from the sirens. YHC did in total 310 Burpees today, and I’m feeling it….it’s a good thing I’m 25.

 

Jingles Hill, Bass Ackwards

  • When: 20180227
  • QIC: 50-50
  • The PAX: Grits (respect), Cheetah, Team Mom, Thumper, Hot Wire, Bed Pan, Homegrown (respect), Green Thumb, Motherboard (respect), Hard Drive, Neon, Old Flame (respect)


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Conditions: 60s and pretty darn comfortable, except way too much pollen

Disclaimer: Push yourself but don’t hurt yourself

FNGs: None

COP:  15 LAC and 15 BAC (all backward), 15 Tunnel The Through (4 Ct IC), 15 Hop Straddle Side (4 Ct IC)

The Thang:

-Run to cage, pair up, each couple grab a log and head to Jingles Hill

-Starting at bottom of Jingles Hill run backwards up to 1st truck just past road on left

-At top of hill, do 7 burpees

-Run backwards down hill

-At bottom of hill, grab partner and do 25 4-ct Flutter Kicks

-Rinse and repeat but each time do 1 less burpee

Mary: No time

COT: Numberama/Namerama/Pledge/Announcements/BOM

Devo: Don’t be afraid to step back every once in a while, especially when dealing with a tough situation. It can help calm your emotions, put things into a different (and hopefully better) light and give you more perspective.

Moleskin:  

YHC got this workout idea from a recent workout w/ Minivan so he thanks him for that! We attempted to do as much of the workout backwards, which was easier said than done. We also got a surprise visit from Belding who joined us briefly as he was passing through the area on his run.

Magma comes to Accelerator

  • When: 20180222
  • QIC: Cheetah
  • The PAX: Bed Pan, Chowdah (Ruck), Homegrown (R), Peg, Hotwire, Hard Drive, Team Mom, Zamboni, Thumper, Green Thumb


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Intro: YHC was bored at work so I started thinking of ways to make the PAX have a “fun” time tonight. Magma came to mind, and well we have missed Mary a few times soooo here ya go. YHC got there early with Bed Pan and we grabbed some necessary coupons to save time.

Weather: upper 70s-low 80s

FNGs: None

COP:

  • SSH x15 IC
  • Imperial Walkers x15 IC
  • TTT x10 IC

THANG: Each PAX went and grabbed a block on arrival to save time.

To start off YHC explained to the PAX what he did at Magma on Saturday with the sandbag Merry-Go-Round. Idea was that the PAX would spread out along the track. YHC would grab the first coupon and run to the next man. Hand off coupon and return for another coupon, man runs to the next man in line hands off coupon and returns to position. Continue cycle with all coupons till last coupon where PAX would run together to the finish.

The coupons were: 2 logs, 1 tire, 2 buckets with a sandbag inside, 2 blocks, and YHC’s Ruck with 50# inside. This merry go round was done 3 times. 1 at the start, then 1 after each round of exercises.

Round 1:

  • Contra Burpee x6 IC (Every burpee done, increase the merkins done, so for the 3rd burpee you would do 3 merkins in the process)
  • Iron Crosses x20 On Q
  • Mtn Climbers x20 IC
  • Box Cutters x10 IC
  • Flutterkicks w/block x20 IC
  • Weighted Bobby Hurley’s x20 On Q
  • American Hammers w/block x15 IC

Round 2:

  • Squats w/block x20 On Q
  • Mercans x20 On Q
  • Tricep Dips x10 IC
  • Curls x20 IC
  • Blockies x10 IC
  • Bodybuilders (Adjustment style) x10 IC
  • Damn it’s x15 On Q

MARY:

  • 100s
  • Xs and Os till time was up.

Numberama: 11

Namerama: Cheetah(DD), Bed Pan, Hard Drive, Chowdah (Ruck), Peg (TD), Hotwire, Homegrown (Respect), Team Mom, Thumper, Green Thumb, Zamboni

Pledge, Prayer (Peg), Announcements

DEVO: None

MOLESKIN: PAX enjoyed the Merry Go Round, and definitely had the core burnin by the end. Peg made his first trip to Accelerator for Triple Down as well! YHC also like the Merry Go Round idea (obviously), but may make tweaks as to what has to be carried next time. We shall see it again, no doubt about it!

Bear Crawlin, Farmer’s Carryin Fools

  • When: 20180215
  • QIC: Cheetah
  • The PAX: Homegrown(Respect), Motherboard(Respect), Hard Drive, Old Flame(Respect), M&M(Respect), Bed Pan, Green Thumb, Hotwire


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Intro: YHC likes to please the PAX from time to time. Hard Drive asked for a race within a workout, so YHC delivered and then some.

Weather: 70s

COP:

SSH x10 IC

Don Quixote  x10 IC

Mercan Wave x5 (PAX started in high plank position. When YHC went down, the man to his right went down, continued on to the last man to YHC’s left. Once he went down, YHC went up)

THANG: PAX grabbed two blocks.

Round 1: PAX divided into two teams. Lined up blocks in a straight line standing up. Every other block was then laid down. Standing equal distance away, each man would do 5 burpees OYO, once complete, run to the blocks and flip up or down depending on Team. YHC set timer for 6 minutes. Losing team had to do 10 extra burpees.

Round 2: DORA

PAX paired up in groups of 2 and started at the pull up bars.

200 Flutterkicks (4count) and Farmer’s carry blocks to the tree line and back.

100 Mercans and Farmer’s carry to the tree line and back.

200 Curls with the block and Bear Crawl to the edge of armory building and back.

Round 3: Keeping same groups, one man did People’s Chair on the wall, while his partner did the Bear Crawl Bear Square and then swap. PAX each had to do 5 to be done completely.

Stow Blocks.

Numberama: 9

Namerama: Cheetah, Bed Pan, Green Thumb, Hotwire, M&M (Respect), Old Flame (Respect), Motherboard (Respect), Homegrown (Respect), Hard Drive

Pledge Prayer Annoucements

Devo: YHC informed the PAX to start hydrating and making sure to bring water, or something to hydrate as things start to get warmer. Especially to those who have yet to experience an F3 summer workout. YHC also brought up the Hero (Seismic’s endurance test) and who was honored this morning (law enforcement). With all that has gone the past few days, and all that the police/first responders have done, they deserved to be honored tonight. And they were.

Moleskin:

YHC did a good job of smoking the PAX early with Round 1 of his workout. At the end of the workout, the PAX were struggling just to do namerama they were so smoked. Hard Drive asked, and YHC brought it, and then some. Long story short, be careful what you wish for.

February Running Of Incinerator

  • When: 20180213
  • QIC: Cheetah
  • The PAX: Homegrown (Respect), Motherboard (Respect), Grits (Respect), Green Thumb, Scooby, Hard Drive, Hotwire, Johnny 5


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Intro: YHC was worried coming into the afternoon. From my office in West Ashley, it looked like it had a chance for rain. Not to mention some guys couldn’t make it for one reason or another. When I got to Accelerator, I was pleased to see 9 people there. 4 have never run this before, so they were in for a treat.

Weather: Cool and a bit windy.

FNGs: None

COP: Explaining The Incinerator to the newer guys and Grits (hadn’t run it either).

THANG:

Pick 1 of 8 stations to start from. Complete the exercise and run to the next station. After you complete a lap, you go down 1 rep. The starting rep count was 15.

Stations were Tricep Dip, Mercans, Curls, Step ups (each leg), 4 count LBCs, Lateral pull-ups, Burpees, and Squat Jumps.

Heres how the PAX finished.

Scooby (First Time)- 4.0

Motherboard (First Time)- 5.7

Homegrown (First Time)- 6.2

Grits (First Time)- 6.6

Green Thumb- 4.1 (Personal Best)

Johnny 5- 5.1

Hotwire- 5.2 (Personal Best)

Hard Drive- 7.3 (Personal Best)

Cheetah- 8.2 (Personal Best/New High Score)

NUMBERAMA: 9

NAMERAMA: Grits (Respect), Motherboard (Respect), Homegrown (Respect), Green Thumb, Scooby, Hard Drive, Hotwire, Johnny 5, Cheetah

ANNOUCEMENTS, PLEDGE, PRAYER

MOLESKIN: Through the sounds of the PAX trying to catch their breathe, congratulations were given to those who ran their first endurance test, and to those who improved from the last time running if not for new Personal Best. Nice job by all! Hopefully more improvements will occur!

 

J5 Venom Can

  • When: 20180206
  • QIC: Johnny 5
  • The PAX: Cheetah, Hotwire, Green Thumb, Bed Pan, Zamboni, Homegrown (Respect), 50/50


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Intro: J5 was unable to Q last month and wanted to bring back a PAX favorite, the Venom Can.

Weather: You could wear shorts comfortably.

COP:

TTT x15 IC

Don Quixote x15 IC

SSH x15 IC

Go to the cage and grab a block and two bricks.

THANG:

J5’s Venom Can has several different exercises along with different reps and how they are called (IC, OYO, or On Q). There are even some running or different types of crawls to perform. Since each time using the Can is different, and reps/exercise were not written down each time, I’m unable to replicate what was done (Sorry 😔). All I know is you leave the AO knowing you got a good workout in.

NUMBERAMA: 8 (the streak of 10 or more has come to an end)

NAMERAMA: 50-50, Johnny 5, Zamboni, Green Thumb, Bed Pan, Hotwire, Homegrown (Respect) Cheetah

Pledge, Prayer, Annoucements

Moleskin:

The PAX were given as much info as possible towards what happened to Grits. They were all ready to do what they could for their F3 brother. They will most likely have clothing and possibly more to help support Grits.

Prayers have been sent brother, stay strong through these rough times. We are here for you.

 

Cheetah’s Modified Murph

  • When: 20180201
  • QIC: Cheetah
  • The PAX: Bed Pan, Hard Drive, Hotwire, Green Thumb, Neon, Motherboard, Grits, Homegrown, Zamboni


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Intro: If you saw my previous post, YHC had a few options for tonight but couldn’t decide. The PAX voted and well…got what they asked for.

Weather: Cool, but that wind was whippin

FNGs: None

COP:

  • Hillbillies x10 IC
  • TTT x10 IC
  • Indian Bear Crawl

THANG:

PAX were offered a choice, pole or block. Most chose block, but YHC was not alone with pole (t-claps to Hotwire and Green Thumb for trying out the poles). YHC wanted to do a different variation of the modified murph than what I normally go through. All exercises were performed with or on the coupon.

First Stop: By pull up bar

  • 10 Blockies/Polies OYO
  • 20 Chest Press OYO
  • 30 Mtn Climbers (4 count) OYO

Second Stop: By the flag

  • 10 Iron Crosses On Q
  • 20 Up and Overs OYO
  • 30 Flutterkicks (4 count) IC

Third Stop: Park bench at edge of AO

  • 10 Box Cutters IC
  • 20 Shoulder Press On Q
  • 30 Squats OYO

Fourth Stop: By water fountain by playground

  • 10 4 count Lumberjacks (Block) Or 10 Landmines (Pole) OYO
  • 20 Mercans
  • 30 Curls

PAX were instructed to jog the long way back to the cage with their coupon. Poles were stowed and replaced with blocks.

Final Stop: Pull up bar

  • 10 Burpee Pull ups- For this YHC made it where two groups of two worked on the Pull ups, while the rest did a Mercan Walk down 10 yards, and then a slow Lunge walk back. Swap groups, and repeat. YHC was the last man to go, so while I soloed the exercise, the PAX inchwormed 10 yards.
  • 20 Kettlebell swings OYO
  • Originally was supposed to be 30 Monkey Humpers, instead we did Howler Monkeys (10 4 count per monkey humper per person).

Stow Coupons

MARY:

The Protractor (YHC experienced this exercise this morning with Floppy and wanted to share…for 2 and half minutes)

Numberama: 10

Namerama: Cheetah, Hotwire, Bed Pan, Green Thumb, Hard Drive, Motherboard (Respect), Grits (Respect), Zamboni, Homegrown (Respect), Neon

Annoucements:

Let PAX know about Speedo, & Beer Mile.

Pledge & Prayer

DEVO: Cheetah

This was YHC’s first Devo, so I jumbled my words a bit, but PAX got the message. YHC shared what I’ve read from Freed to Lead so far. Something that spoke to me, was reaching the Plateu of fitness. As someone who normally is skinny/fit I’ve had to work hard to gain any type of weight. I know if I stop I’ll lose all that I’ve gained. So I warned the PAX not to get comfortable if they hit their plateau. You can lose it quicker than the time it took to gain it. Don’t let your efforts go to waste.

Moleskin:

Numbers are good. Made Hotwire remove his vest (personal goal achieved). And above all else, the PAX got what they came for. A goodnight workout, and brotherhood. Can’t beat that.

Sally can go to Hell

  • When: 20180123
  • QIC: Cheetah
  • The PAX: Bedpan, Hard Drive, Green Thumb, Hotwire, Zamboni, Wire Nut, Mom Swap, Grits (Respect), Lot Lizard (Respect), Homegrown (Respect)


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Intro: Johnny 5 had complications occur, and I’m always ready to jump in and Q. With an hour to plan it out, YHC gave the men of Accelerator exactly what they needed.

Weather: Cool

FNGs: 2. Lot Lizard (Respect) & Homegrown (Respect)

Disclaimer: Given as FNGs arrived.

COP:

  • SSH x10 IC
  • TTT x10 IC
  • LBAC forwards x 10 IC

THANG:

After each round, PAX would start at a corner of the horseshoe pit and perform the following.

Lunge Walk and Broad Jump on short sides. Sprint and Bear Crawl on long sides. (Full length of horseshoe pit)

PAX went and got a block for the workout.

Round 1: Simple for FNGs to get their feet wet.

  • Squats w/Block x10 IC
  • Mercans on Block x10 On Q
  • Shoulder Press x15 IC
  • Burpee x5 OYO

PAX had just started the second round at the horseshoe pit when the sirens came on. 10 more Burpees.

Round 2: Training wheels are off now.

  • Conveyor Belt Mercans x5 On Q. PAX lined there blocks up and did 5 mercans on either left or right side. When a man reached the end, he would then Bear Crawl to the opposite side.
  • Weighted Bobby Hurley’s x10 On Q. Basically Bobby Hurley’s, but thrusting the block up when you jumped (PAX liked this one)
  • Genuine x10 IC
  •  Blockies x5 OYO

Round 3:

  • Bodybuilders (Adjustment style) x10 IC
  • Tricep Dip x17 IC
  • Box Cutters x15 IC

Final Round: (no horseshoe pit after)

YHC enjoyed a Stalker led Bedrock a while back where he played a lovely song that went Bring Sally Up, Bring Sally Down, and wanted to share the love. So the following exercises were done while song played.

  • Curls w/Block
  • Iron Crosses/6 Inches

MARY:

American Hammers x10 IC

Stow Blocks

NUMBERAMA: 11

NAMERAMA: Hotwire, Bed Pan, Hard Drive, Green Thumb, Wire Nut, Mom Swap, Grits (Respect), Zamboni, Cheetah, Lot Lizard (Respect), Homegrown (Respect)

Annoucements, Pledge, Prayer

Prayers for Wire Nuts friend who found out his child has Leukemia. Goose and What?! were also prayed for as I saw they were prayer requested on an earlier BB.

MOLESKIN: YHC continues to be extremely happy with the consistency of the number of guys that show up each time. We have had 10 or 11 guys every time this month. Hotwire has increased his vest’s weight to over 30 pounds. The PAX voiced their opinion on how they hated Sally, but Sally is a meannn bitch who will come back. Finally it’s been a while since Accelerator had a FNG let alone 2 at one time. T-claps to Grits for bringing them. And welcome once again Lot Lizard, and Homegrown!