Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Door #1

  • When: 20210225
  • QIC: Motherboard
  • The PAX: Pink Slip, Placebo(R), Cheetah, Mom Swap, Bellator(R), Old Flame(R), Chedda, Masterload, Hacker


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Conditions: High 60’s and dry!

FNGs: None

COP:  TTT (Slow and double cadence), Groiners, LBACs, Pay it Forward Burpees x10

The Thang:

At Flag: Tempo Merkins x20, Monkey Humpers x20, WWI Situps x25.   Mosey long way around outside of park to Block Shed – Get Block

At Block Shed Area:  Up and Overs x20, Flutter Kicks x25, Tricep Dips (or Extensions) x20, Carolina Dry Docks x20.  Mosey long way back to flag.

At Flag: Alternating shoulder taps x20, Mountain Climbers x20, Iron Cross x25, Foxhole (WWI roll left to Merkin, back to WWI roll right to Merkin) x10. Mosey long way around outside of park to Block Shed

At Block Shed Area: Overhead Press x20, American Hammers x20, Damn Its x25, Grave Diggers x10.   STOW BLOCKS.  Mosey long way back to flag.

Mary: Deconstructed Burpees x10, Heels to Heaven x20, Flutter Kicks

Numberama: 10

Namerama: Pink Slip, Placebo(R), Cheetah, Mom Swap, Bellator(R), Old Flame(R), Chedda, Masterload, Hacker

Pledge and COT

Announcements: Rotating Q at Faultline Saturday 0600; Still opening for Bedrock P200 team

Devo: If you want change around you in your job, family, friends, start with yourself first.  Look at what you can do.

Moleskin: the Door #1 (Mobo) or Door #2 (Cheetah) to Q turned into only Door #1 (Mobo) since Cheetah thought he might be late.  Imagine that! So the Pax had no choice.  Everyone was better for it.

Circle Back

  • When: 20210209
  • QIC: Motherboard
  • The PAX: Century, Chedda, Cheetah, Defib, GT, Mom Swap, Mullet


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Weather: Cloudy, dry, cool and getting progressively dark

COP: SSH, Don Q, Mountain Climbers, Pay-it-fwd Burpees (10)

THANG: Mosey to block shed and meet in parking lot.

  1. 20 Merkins on parking stops, lap around parking lot, rinse and repeat 5x.  Lap 1 – run fwd, lap 2 – run backward, lap 3 – side skip left, lap 4 – side skip right, lap 5 – high knee skip.
  2.  20 Flutter Kicks, lap around parking lot, rinse and repeat 5x
  3.  Circle up near the block shed and pavillion:  Ovhd Press, Magoos, Tricep Dips, Monkey Humpers, Curls for Girls, Damn Its,

MARY: Burt Reynolds,Freddy Mercs, American Hammers, Plank/Merkin to the song RESPECT (merkin on “Just a little bit”)

Devo:  Be intentional, do not defer if asked for your opinion.  Be the leader of your family, friends, coworkers are looking for.

BOMBS at Accelerator

  • When: 20200804
  • QIC: Motherboard
  • The PAX: Pink Slip, Greenbags, Placebo, Cheetah, Zamboni, Mom Swap, Eor (F3 Guest from Charlotte)


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Weather:  Normal sunny hot and humid. Perfect for Accelerator.

Warmup: TTT, Imperial Walkers, LBACs.

THANG:  Mosey to shed and get block return to open grass area.   Team up with youngest/oldest down the line.  Did a variation of the B.O.M.B.S routine with Pax team ( 2 per) alternating running out/back to opposite sidewalk and doing the following exercises:

50 Burpees total

100 Overhead Press

150 Merkins

200 Big Boy Situps

250 Squats

Teams synced up at end of each exercise by planking up.

Finished off with 50 Curls for the Girls together and then stowed blocks.

MARY:  American Hammers, Flutter Kicks, Freddie Mercury, Plank

Moleskin: Workout was planned for Thursday, the anniversary of the Hiroshima Bombing on Aug 6th but did it Tuesday instead.  Who cares?  Welcome Eor from the cradle of F3 in Charlotte.

Devo:  Prayers do get answered but don’t expect they will be answered based on your vision.  Keep you mind and heart open to the will of God.

Triple AAA – Accelerator Anniversary Anniliation

  • When: 20200528
  • QIC: Motherboard
  • The PAX: Cheetah, Dreamer (R), Zamboni, Mom Swap, Pink Slip, Masterload, Creeper, Space Balls, Wing Nut, Flip, Rush, Blackout, Flounder, Marlin (FNG)


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Mobo’s annual anniversary Q to celebrate 37 years with the M.  You know what they say, “A good wife always forgives her husband when she’s wrong.” Works for me.  

Conditions: Sunny, warm & humid = perfect F3 Summerville weather.

WU: TTT, Imperial Walkers

Thang: Mosey to shed and get a block and 3 poles and back to open area.   While 3 people carry logs to other end of area and back, the Pax does an exercise of Q’s choice until all 3 are back and drop the logs.  If the count is greater than 37, the 3 loggers must do 5 burpees.  Rotate the loggers and repeat.  Exercises: Up&Overs, Flutter Kicks, Ovhd Press, WWIs, Curls, Magoos, Merkins, Bent Over Rows, Tricep Ext, Monkey Humpers, LBCs.

Mary: American Hammers x 37, Planks

Moleskin: The magic number 37 turned out to be a challenge for the loggers to get back in time for some exercises, hence burpees were prevalent.  It did make the loggers hustle especially when they heard the Pax count as they returned back.   Anything to avoid burpees.

FNG: Welcome Marlin

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.

 

Bocce Blue Balls

  • When: 20200128
  • QIC: Cheetah
  • The PAX: Zamboni, Green Thumb, Mom Swap, Motherboard, Pink Slip, Shock Top, Placebo, Mega Block, Gypsy, Wingnut, Creeper, Spaceballs, Masterload


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INTRO: YHC played Bocce ball at the convergence party. Then the idea came about. And here we go!

Weather: Nice and cool

FNGs: None

COP:

SSH x15 IC

TTT x15 IC

THANG: Bocce Ball

4 guys run and roll a bocce ball (4 colors) at a little white ball that was tossed a moment before. Closest color to the white ball determines the category. YHC had a list of exercises to complete when the category was rolled.

Red: Chest Press, Merkins, Derkins, Bent Over Row, OHP, Carolina Dry Dock

Blue: Squats, Lunges, Calf Raises, Step UPS, Lt. Dans, Mtn Climbers

Green: Curls, Tricep Extension, Farmers Carry/Over head claps, Lawn Mowers, Genuines, Dips

Yellow: WW1 Sit-ups, Box Cutters, American Hammers, Heel Touches, Iron Crosses, Damn It’s

MARY: American Hammers till time was up.

Numberama:14

Namerama:Cheetah, Zamboni, Green Thumb, Mom Swap, Motherboard, Pink Slip, Shock Top, Placebo, Mega Block, Gypsy, Wingnut, Creeper, Spaceballs, Masterload

Pledge Prayer Announcement

MOLESKIN: The balls came up blue several times. Legs were hit heavy especially 90 calf raises in cadence. The PAX felt that one throughout the week😈

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!

Mom Swap Bday Q

  • When: 20190926
  • QIC: Mom Swap
  • The PAX: Cheeth, Greenbags, Old Flame, Masterload, Creeper, Wingnut, Spaceballs, Pink Slip


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Intro: Mom Swaps bday was Friday so he wanted to lead tonight.

Weather: Nice, and cool

FNGs: None

COP:

SSH x15 IC

TTT x15 IC

Don Quixote x15 IC

LBAC F&B x15 IC

Grab a block and 2 bricks

THANG: Random stuff with partner. For the most part they involve alternating

Flutter Hands (Flutterkicks motion but with your hands while standing) w/bricks x20 IC

Squats w/block w/partner x40 Team

Damn It’s while passing block to your partner x40 Team

Curls w/partner x40 Team

Genuines w/partner x40 Team

LBC w/partner x40 Team

One Arm Curls x20 Each Arm OYO

Bat wings w/brick w/partner x40 Team

Jump Squats w/brick x40 Team

Lulu’s w/partner x40 Team

Merkin w/partner x40 Team

Seal Claps w/brick x40 Team

Chester (laying down, hold block in air bring legs up to chest and then back to straight) w/partner x40 Team

Stow blocks and bricks

Numberama: 9

Namerama: Mom swap, Cheetah, Pink Slip, Greenbags, Old Flame, Masterload, Creeper, Spaceballs, Wingnut

Pledge Prayer Announcement

Moleskin: Happy Birthday Mom (Swap)!! Enjoy 40 and menopause🤣

Cheetah can’t Cheat in Fantasy

  • When: 20190924
  • QIC: Cheetah
  • The PAX: Masterload, Zamboni, Mom swap, Creeper, Wingnut, Spaceballs, Ro Sham Beaux, Pink Slip


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Intro: YHC has had a rough go in fantasy. YHC wanted to return the favor.

Weather: Great

FNGs: None

COP: Zamboni and Boa scored 130 each.

65 LBAC Forward On Q

65 LBAC Backwards On Q

65 Over Head Claps

65 Seal Claps

THANG: Points Per Rep

Round 1: Zamboni

QB 22 points 22 Merkins On Q

WR 1  16 Curls on Q

WR 2  3 Tricep extensional Q

RB 1  15 Squats on Q

RB 2  16 Bent Over Row On Q

TE  13 Monkey Humper IC

Flex 36 Flutterkicks IC (we have two flex players, combined total then multiplied)

Kicker 9 Kettlebell Swings

Defense 21 Derkins 

Indian Run around Park

Round 2: Boa (same set up)

12 Merkins On Q

41 Curls On Q

6 Tricep extensions On Q

6 Squats IC

12 Bent Over rows On q

21 Monkey Humper IC

26 Flutterkicks IC

4 Kettlebell Swings

15 Derkins

Indian Run

Round 3 cause time: Master load (Week 2 loss)

14 Merkins On Q

7 Curls On Q

Masterload player a man who was Out. 20 OHP cause I was angry to lose to that.

14 Squats On Q

3 Bent Over Rows On Q

19 Monkey Humpers IC

75 (should have been 70 but counting in decimals for the whole team ya know) Flutterkicks IC

9  Kettlebell Swings

8 Derkins

Stow Blocks

Numberama 9

Namerama: Cheetah, Pink slip, Ro Sham Beaux, Mom swap, Zamboni, Masterload, Creeper, Wingnut, Spaceballs

Pledge Prayer Announcement

Moleskin: Zamboni hates me now. Good. Don’t win next time.

 

Tribute to fallen FDNY Firefighters on 9/11/2001

  • When: 20190912
  • QIC: Motherboard
  • The PAX: Cheetah, Mom Swap, Spooky(R), Motherboard (R)


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Yesterday was 18th anniversary of the terrorist attack on USA by Muslim Extremists.  We lost 343 of our brave firefighters that day.

COP
TTT x 18 ic
LBAC x 18 ic
Imperial Walkers x 18 ic

THE THANG
Grab a block and head to open area adjacent to flag

Teams of two for Dora

  1. Merkins 100 each or 200 team total
  2. WWI Situps 100 each or 200 team total
  3. Overhead Press 100 each or 200 team total
  4. Damn Its 43 each or 86 team total

Move to horseshoe pit with blocks.  To represent the 110 floors of the World Trade Center

  1. Step Ups on Wall w/ block:  110 each (55 per leg)

Return Blocks

Mary:

LBCs for 200 seconds (OYO) to represent the 200 people who jumped from the burning towers.
Count-a-rama

Name-a-rama

Announcements

Pledge

BOM

Moleskin
It is important to remember what really happened on 9/11/2001, not revisionist history such as “some people did something” or “airplanes flew into the WTC”.  We experienced a deliberate unprovoked terrorist attack by Muslim Extremists.  It is our repsonsibility to remember history correctly or it will repeat itself.