Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

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

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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

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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

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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

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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

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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)

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The First Venom Can of 2019

  • When: 20190124
  • QIC: Johnny 5
  • The PAX: Motherboard (R), Spooky (R) Zamboni, Bedpan, Dorothy, Momswap, Cookie, Masterload, Roach, Cheetah, Marmaduke, (FNG)-Taser (2.0’s - Rush, Flip, Creeper, Spaceballs, Chocolate Chip)


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Intro: Accelerator has been growing this year, but it was missing something. That something was the Venom Can.

Weather: Good enough for Mom Swap

FNG: Taser

Disclaimer: Given

Warm up-
20- Thru the Tunnels
10- Don Quixote’s
20- Side Straddle Hops
10- LBAC -10 forward/Backwards

The Thang- Johnny 5’s Venom Can
    •    All PAX grab 1 Concrete Block

10 Overhead press
10 Curls -IC
10 Jump Squats
25 Curls
Repeat last exercise -25 Curls
10 Squats
15 Curls
10 Incline Merkins
15 Genuine’s
30 Second air chair w/block on back
10 Kettle bell swings
30 WW1 Sit-ups
50 Tricep dips
20 LBC’s
30 Tricep dips
30 Iron Crosses
20 Wood Choppers
15 Squats
30 Iron Crosses
10 Merkin Jacks
20 WW1 Sit-ups
30 Burpees
10 Iron Crosses

Numberama 18

Namerama: Motherboard (R), Spooky (R)
Zamboni, Bedpan, Dorothy, Momswap, Cookie, Masterload, Roach, Cheetah, Marmaduke, (FNG)-Taser (2.0’s – Rush, Flip, Creeper, Spaceballs, Chocolate Chip)

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Moleskin: The numbers continue to be amazing here. This year has started off as one of the best for Accelerator. Taser is a new police officer. We hope to have him and all our newly joined FNGs to continue coming out and making this one of the more populous AOs in the region.

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.