Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Accelerator tries the Iron Pax

  • When: 20190919
  • QIC: Cheetah
  • The PAX: Motherboard, Placebo, Masterload, Wingnut, Creeper, Spaceballs, Hotwire, Happy Feet, Zamboni


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Intro: YHC did Iron Pax Challenge week 2 was dying doing it. Due to time constraints YHC shortened the run to just around the track.

Weather hot

FNGs none

COP:

TTT x10 IC

Imperial Walkers x10 IC

Hillbillies x10 IC

THANG: Iron Pax Challenge sorta

10 Manmakers

20 OHP

30 Kettlebell Swings

40 Goblet Squats

50 Merkins

One Lap around track.

Continue till 10 minutes before time (back was starting to hurt and could barely do squats or Kettlebell Swings, can’t do it don’t do Q it)

WW1 Situps

Iron Crosses

Box Cutters

American Hammers

Flutterkicks

Pickle Pounders

Numbers varied, kinda last second thing

Stow blocks

 

Namerama: Cheetah, Motherboard, Placebo, Hotwire, Masterload, Creeper, Zamboni, Wingnut, Spaceballs, Happy Feet

Pledge Prayer Announcement

Moleskin: This was just as sucky as the first time.

September Running of the Incinerator

  • When: 20190917
  • QIC: Cheetah (Spooky at start since YHC was late)
  • The PAX: Money Pit, Ro Sham Beaux, Spooky, Motherboard, Hotwire


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Weather: Warm, but not deathly hot

FNGs none

COP: NONE just go!

THANG: Incinerator

Run to each station. Perform the exercise at said station. Starting at 15 reps and decreasing one rep per round.

Exercises are: Merkins, Curls, Step Ups (each leg), LBC 4 count, Lateral Pull Ups, Burpees, Jump Squats, Dips on the wall

Scores were

Motherboard 8.2

Hotwire 3.4

Ro Sham Beaux 6.2

Money Pit 4.7

Spooky 6.6

Cheetah 5.2 (10 minutes late)

Namerama, Numberama, Pledge Prayer Announcement

Moleskin: Spooky informed today that he hurt his shoulder during the Incinerator. Push yourself, but don’t hurt yourself. Heal up spooky!

5 Minute Workouts

  • When: 20190730
  • QIC: Mom Swap
  • The PAX: Masterload, Moneypit, Wing Nut (2.0), Dr. Manhatten, Roshambo, Spaceballs (2.0), MOBO (R), Zamboni & Mom Swap


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Weather: 85 Degrees

FNG: None

COP:

TTT x15 IC

SSH x15 IC

Don Quixote x15 IC

LBAC F/R x15 IC

 

Mosey to the hut and grab a block

 

THANG

  • Each exercise is a minute a piece and you’ll do 5 of them with a break.

     

    • Squat to overhead press
    • Merkins
    • Plank
    • Bent over rows
    • MT. climbers

    Ran around the park and had a minute rest

     

    • Shoulder taps
    • Incline merkins
    • Tricep dips
    • Curls for the girls
    • Up & overs

    Ran around the park and had a minute rest

     

    • Flutters
    • LuLu’s
    • Lunge in place
    • WWI sit-ups
    • Crab kick

    2 minute rest

     

    • Kettle bell swings
    • Toe taps
    • Bring the block from waist out to chest
    • Curl to a squat to a overhead press
    • Around the world

    2 minute rest

     

    • G-Wines

 

MARY: None

 

 

Numberama: 9

Namerama: Masterload, Moneypit, Wing Nut (2.0), Dr. Manhatten, Roshambo, Spaceballs (2.0), MOBO (R), Zamboni & Mom Swap

Pledge Prayer Announcement

 

Changes

  • When: 20190620
  • QIC: Mom Swap
  • The PAX: Cheetah, MOBO (R), Dri Prime, Old Flame (R), Zamboni & Mom Swap


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Weather: 90 Degrees

FNG: None

COP:

TTT x20 IC

SSH x20 IC

Don Quixote x20 IC

 

Mosey to the hut and grab a block

 

THANG

  • Chest press on the ground with 1 arm x15 OQ
  • Bear merkins to donkey kicks x15 OQ
  • Hand release burpees x15 OQ
  • Alien slam x15 OQ
  • Run in place and then sprint to the other side of the shoe x10 OQ
  • Jump & roll x 15 OYO
  • Siterkin – Do a WWI sit-up flip around into a merkin x15 OQ
  • LuLu’s x15 IC
  • The Swing x10 OQ
  • Donkey Kong  x15 OQ
  • Lawnmowers x15 OQ
  • Chaknee x15 OQ
  • Desert Lizard x15 OQ
  • Flutter fall – Get on your 6 bring legs to the air and do flutters to the ground without touching x15 IC
  • Squat with overhead press x15 OQ

 

MARY: None

 

 

Numberama: 6

Namerama: Cheetah, MOBO (R), Dri Prime, Old Flame (R), Zamboni & Mom Swap

Pledge Prayer Announcement

 

3 Corners

  • When: 20190521
  • QIC: Mom Swap
  • The PAX: Cheetah, Masterload, Creeper (2.0), Spaceballs (2.0), Wing But (2.0), MoBo (Respect), Chiro & Mom Swap


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Weather: 85 Degrees

FNG: None

COP:

TTT x20 IC

SSH x20 IC

Don Quixote x20 IC

 

Mosey to the hut and grab a block

 

THANG

Line up on the wall in a chair stance & pass the blocks from right to left and repeat the other way

Line up on the wall in a chair stance & do up & overs with the block from right to left and repeat the other way

 

    • Overhead press x20 OQ
    • Lawnmowers x20 OQ
    • Tricep extensions x20 OQ
    • Decline merkins x20 OQ
    • Lulu’s x20 OQ

     

    • Overhead press x20 OQ
    • Bent over rows x20 OQ
    • Flutters w/block x20 IC
    • Damn its x20 OQ
    • LBC w/ block x20 OQ

     

    • Curls for the girls x10 IC
    • G-Wines x10 IC
    • Squat press w/block x20 OQ
    •  
    • Around the world merkins x18 OQ
    • Seal sit-ups x15 OQ

 

MARY: None

 

 

Numberama: 8

Namerama: Cheetah, Masterload, Creeper (2.0), Spaceballs (2.0), Wing But (2.0), MoBo (Respect), Chiro & Mom Swap

Pledge Prayer Announcement

 

Mom Swap Beatdown

  • When: 20190430
  • QIC: Mom Swap
  • The PAX: Cheetah, Masterload, Creeper (2.0), Spaceballs (2.0), Wing Nut (2.0), Masterload, J5 & Mom Swap


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Weather: 75 Degrees

FNG: None

COP:

TTT x15 IC

Knee Highs x20 IC

Don Quixote x20 IC

Mosey to the hut and grab a block

THANG

 

-Shoulders – waste out to chest x15 OQ

– One arm shoulder presses each arm x15 OQ

– Swing between legs x15 OQ

– Squat w/block bring to shoulder then up in the air rotate sides x15 OQ

– Curls for the girls – Colt 45 bottom to waist, waist to curl & full curl x15 OQ

– Ballerinas – Toe Squats x15 OQ

– Bat Wings – LBAC F/R, Seal claps, Overhead claps x15 OQ

– Bucket Brigade Lunge – Backward lunge with block x15 OQ

– Cheerleader SSH when hands come up do a squat x15 OQ

– LuLu’s x15 OQ

– Damnit’s x15 OQ

– Body Builders x10 OQ

– Grab a partner, your partner is doing flutter kicks while you run around the park and switch when he returns. x4 OYO

MARY: None

Numberama: 8

Namerama: Cheetah, Masterload, Creeper (2.0), Spaceballs (2.0), Wing Nut (2.0), Masterload,  J5 & Mom Swap

Pledge Prayer Announcement

P200 Victory

  • When: 20190328
  • QIC: Mom Swap
  • The PAX: Cheetah, Masterload, Motherboard (R), Spooky (R), Dreamer (R)J5, Wing Nut (2.0), Dry Prime, Money Pit, Hard Drive, Blackout & Mom Swap


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Weather: 70 Degrees

FNG: None

COP:

TTT x20 IC

LBAC F/R x20 IC

Don Quixote x20 IC

SSH x20 IC

Mosey to the hut and grab a block

THANG

Round#1 x20 each: – Up & overs IC,  Lawnmowers each arm OQ, Tricep dips w/block on the shoe OQ, Decline merkins on the shoe OQ & LuLu’s OQ

Ran around the park

Round#2 x20 each: – Squats w/block OQ, Bent over rows OQ, Flutters w/block IC, G-Wines IC, LBS’s OQ

Summo squats from one shoe to the other

Round#3 x20 each: – Curls for the girls OQ, Chess press OQ, Squat press w/block IC, WWI OQ

Bear crawl from one shoe to the other

Rinse & Repeat all sets again x10 each

 

MARY: None

Numberama: 12

Namerama: Cheetah, Masterload, Motherboard (R), Spooky (R), Dreamer (R)J5, Wing Nut (2.0), Dry Prime, Money Pit, Hard Drive, Blackout & Mom Swap

Pledge Prayer Announcement

4 Corners

  • When: 20190228
  • QIC: Mom Swap
  • The PAX: Cheetah, Masterload, Motherboard (R), Spooky (R), Roach, J5, Churro, Rush, Shocktop & Mom Swap


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Weather: 60 Degrees

FNG: None

COP:

TTT x15 IC

LBAC F/R x15 IC

Don Quixote x15

SSH x15

Mosey to the hut and grab a telephone pole with a partner

THANG

Station#1: – Squat thrusters x15 OQ,  Merkins x15 OQ, Flutters x15 OQ & Curls for the girls x30 IC

Station#2: – Chess press x20 OQ, Overhead press x20 OQ, Damn it’s x15 OYO, Up & overs x15 OQ

Station#3: – Decline merkins x15 OQ, LBC’s x15 OQ, Toe taps x30 OQ, Burpees x10 OYO & Chess press x20 OQ

Station#4: – LuLu’s x15 OQ, Bend over pull ups x15 OQ, Tricep dips x20 OQ &  Bella Squeezers x15 OQ

 

MARY: None

Numberama: 10

Namerama: Cheetah, Masterload, Motherboard (R), Spooky (R), Roach, J5, Churro, Rush, Shocktop & Mom Swap

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Mom Swap Beat Down

  • When: 20190131
  • QIC: Mom Swap
  • The PAX: Cheetah, Marmaduke, Masterload, Motherboard (R), Dreamer (R), Spooky, Zamboni, Rawhide, Hotwire, Creeper (2.0) & Spaceballs (2.0)


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Weather: 45 Degrees

FNG: None

COP:

TTT x15 IC

LBAC F/R x15 IC

Grab a block

Grab a block

THANG

– Narrow squat with curls for the girls and chest press x15 OQ

– LBC with block x15 OQ

– Tricep dips with stomach to air x20 OQ

– LuLu’s x15 OQ

– Grab hands fall to ground and back up x15 OYO

– Plank, crawl under partner & jump over partner x20 OYO

– Partner holds ankles and fall to the ground hamstring & bounce back up x15 OYO

– Hold ankles throw legs right, center & left x20 OYO

– Merkins clap hands x10 OYO

– Wall sit w/partner 30 sec.

– Partner leg press x20 OYO

– Wheel barrel squats while partner is doing merkins x10 OQ

MARY: None

Numberama: 12

Namerama: Cheetah, Marmaduke, Masterload, Motherboard (R), Dreamer (R), Spooky, Zamboni, Rahide, Hotwire, Creeper (2.0) & Spaceballs (2.0)

Pledge Prayer Announcement

Insert Creative Title

  • When: 20180920
  • QIC: Cheetah
  • The PAX: Hotwire, Motherboard (R)


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Intro: One of the jobs of an AO Q is to lead when no one else can/will for your AO, and I love my job.

Weather: Warm, but a nice breeze and shady

FNGs: None

COP:

Two laps around the long path. Grab two blocks and place them at opposite ends of the horseshoe pits.

THANG: Originally supposed to be a pyramid ended up doing 3 escalators cause YHC is the Q and we do what I wanna do.

Round 1: Do the reps, run to the opposite side and keep going up the escalator.

10 Box Cutters w/block

20 Iron Crosses

30 In and Outs

40 Mt Climbers (2 count)

50 American Hammers w/block (Single count)

60 Flutter-kicks w/block (Single Count)

Round 2:

60 Dips

50 Curls

40 Squats

30 Merkins

20 Step Ups (10 each leg)

10 Glockies

Round 3:

10 Pull Ups

20 Derkins

30 Monkey Humpers

40 WW1 Situps

Round 4: Usain Bolt (Run along long track)

Motherboard – Arm Circles

Hotwire – Don Quixote

Cheetah – Denise Austin

Stow Blocks

Numberama: 3

Namerama: Cheetah, Hotwire, Motherboard (R)

Pledge Prayer Announcement

Moleskin: Hotwire will be leaving within the next few months to go to Texas for work for 6 months to a year. YHC hopes to have an exact date soon and hopes to poke and prod Hotwire  until he wants to say yes to Qing one time before leaving.