Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Deconstructing and modifying the Cannoli Flame

  • When: 20201212
  • QIC: Pretzel
  • The PAX: Waldo, Sakrete, Grits, Microwave, Motherboard, Stalker, Fish & Chips, Sugar Mountain, Threes Company, Muggsy, Pretzel


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The Cannoli Flame is an accountability workout I created for myself years ago: Run a mile, then do 10 burpees, 20 LBCs, 30 merkins, 40 squats and 50 flutter kicks. Repeat the run and the exercises four times. For a fun Saturday at Bedrock, I had the PAX deconstruct the Cannoli Flame by running to pre-placed cones throughout the park where the exercises were performed. We also got blocks and started with 20 curls for Milton’s wife. Here’s how the rest went:

Run to first cone: Instead of burpees, we did 10 overhead press with the Beast.

Run to second cone: 20 LBCs

Run to third cone: 30 merkins

Run to fourth cone: 40 squats

Run to fifth cone: 50 flutter kicks

Then go back down the ladder by running back to the cones in order, and finally the blocks and curls. Repeat until time is called. The Wescott Park is a deceptively large space. I logged nearly four miles during the workout and most others were clustered around that number.

We broke down the Cannoli Flame at Bedrock on Dec. 12.

It’s Like a Dora…Without the Counting

  • When: 20200822
  • QIC: Waldo
  • The PAX: Peaches, Bob the Builder, High Stick, Motherboard, Microwave, Fish N Chips, Placebo, Mayhem, Nacho Libre, Middle School, Schrute, Three's Company, Double Trouble, Grits, Where Ya At, Show Me, Stalker


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The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: Muggy, but not too hot.

FNGs: None

COP: SSH x25 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC (forward & backward x12 IC); SSH x25 IC; Mosey around a loop starting at the flag, going past the water fountain and bathrooms, down the sidewalk beside the AO, and then back into the park.

The Thang:
-Partnered up based on age (two youngest were partners, and pair up next two guys in age, all the way to the oldest).
-Did a modified Dora…one partner runs the loop that we ran during the warmup, the other partner does an exercise called by the Q…but we don’t count reps…we just do that exercise until I switch to a new one.
-Exercises were merkins, squats, flutter kicks…each round lasting about 6-8 minutes.
-After the flutter kicks, we circled back up and did SSH x25 IC.
-Partnered up based on birth date.
-Did another set of modified Dora w/ new partners…exercises were burpees, squat jumps, and LBCs.

Mary: Held plank for about a minute…that’s all we had time for.

Numberama: 18

Namerama: Peaches, Bob the Builder, High Stick, Motherboard, Microwave, Fish N Chips, Placebo, Mayhem, Nacho Libre, Middle School, Schrute, Three’s Company, Double Trouble, Grits, Where Ya At, Show Me, Stalker, Waldo

Pledge and COT

Announcements: Saturday workouts are the closest thing we have to a convergence right now…so a good turnout is great to see.

Devo: Gave the Bedrock mantra.

Moleskin: I saw that this Q was open, and I had never Q’d outside Bedrock, so I decided to give it a shot.  The AO was a bit chaotic, with FiA having their Olympics and construction blocking off the horseshoe area, but luckily I was able to find a good loop to run to make the modified Dora work.  A good mix of guys from different AOs showed up, and hopefully they got their money’s worth.

Accelerator – Humping Some Monkeys

  • When: 20200709
  • QIC: Wambach
  • The PAX: Master Load, Zamboni, Spaceballs, Wing Nut, Cheetah, Spooky, Pinkslip, Motherboard, Wambach


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Quick Mosey around the areas (within view of the flag) to get the blood flowing.
SSH x 20 IC (11-20 increasing in speed)
LBAC x 10 each direction IC
TTT x 10 IC
—
Spread out along the edge of the horseshoe pits, facing the road. Each set of Monkey Humpers done on the opposite side of the horseshoe pits, about 10 yards apart. Varied the means to move from one side to the other

Monkey Humpers x 5 IC
Burpee Broad Jump
Monkey Humpers x 10 IC
Alligator Merkin
Monkey Humpers x 15 IC
Crawl Bear
Monkey Humpers x 20 IC
Frog Jump
Monkey Humpers x 25 IC
Moving Merkins
Monkey Humpers x 25 IC
Moving Merkins
Monkey Humpers x 20 IC
Plyo Lunges
Monkey Humpers x 15 IC
Alligator Merkins
Monkey Humpers x 10 IC
Burpee Broad Jump
Monkey Humpers x 5 IC

Mosey to the community center parking lot for wheel of misfortune. Find a spot on the curb. Start with feet on the curb for 5 Derkins, turn right (one foot on, one arm on) for 5 Merkins, Turn for 5 Incline Merkins. 4 of each, 3 of each, 2 of each, 1 of each.

11s in the larger part of the parking lot.
Start with 10 4-count Monkey Humpers and 1 Burpee, running ~30yds between exercises.

Mosey back to the flag
—
Devo
Take care of the vulnerable in your life. If you have parents, grandparents, neighbors, friends, etc, who are at risk for complications from COVID who are taking unnecessary risks, be the leader and try to help them understand. You could be the one they listen to, and it could save their life.

Block battle

  • When: 20200317
  • QIC: Cheetah
  • The PAX: Masterload, Wingnut, Creeper, Spaceballs, Motherboard, Brandy, Placebo, Pink Slip, Green Thumb


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Intro: We had a visiting PAX from Greensboro. He will be moving down this way in the coming months, but for now, he’s gets to feel the joy of a Cheetah Q.

Weather: Hot

FNGs: None

COP:

SSH x15 IC

TTT x10 IC

THANG: Grab a block and go across the road to the field. Line the blocks up (alternate between blocks standing up and laying down). Split in two team and stand roughly 40 yards apart.

For 5 minutes PAX did 10 reps on an exercise. Then they would run over to the blocks and flip them up or down depending on the team. Losing team does 10 burpees.

Exercises were: Merkins, Squats, Flutterkicks

Return blocks and get on your 6.

MARY:

American Hammers x20 IC

Flutterkicks x20 IC

Numberama 10

Namerama: Cheetah, Masterload, Wingnut, Creeper, Spaceballs, Motherboard, Brandy, Placebo, Pink Slip, Green Thumb

Pledge Prayer Announcement

Moleskin:

Brandy enjoyed the workout and we look forward to seeing him back out.

 

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!

DORA DORA no Explora

  • When: 20200107
  • QIC: Cheetah
  • The PAX: Gypsy, Mega Block, Creeper, Masterload, Motherboard, Placebo, Pink Slip


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Intro: Mom Swap messaged me asking if there would be any legs during this workout as he wanted to come out. So being the nice (cruel) minded person that I am, I said there’d be no legs.

Weather: Cool

FNGs: None

COP: TTT and Imperial Walkers x 10 IC

THANG: DORA

No running, just switching exercises with partner.

Merkins 300 as a team. When one person is on Merkins, the other does 30 curls. Continue a swapping once the 30 curls are done.

OHP 300 as a team. 30 Dips on the wall for the man not doing the OHP. Swap

Bent Over Row 300 as a team. 30 Chest Press for the other guy. Swap.

MARY:

Planking shoulder taps x15 IC

Combo of a WW1 and an Iron Cross, slow 4 count x7 (time expired)

Numberama: 8

Namerama: Cheetah, Motherboard, Pink Slip, Placebo, Masterload, Creeper, Gypsy, Mega Block

Pledge Prayer Announcement

MOLESKIN: Although he wasn’t there, Mom Swap was missed in not 🖕🏼 Way but several different ways by the PAX. They really can’t wait for his return to the gloom.

 

Frogger Park Circle Part Deux

  • When: 20190924
  • QIC: Dorothy Mantooth (DMT)
  • The PAX: Luigi, Mrs. Potts, Hard Drive, Motherboard


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The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: Low 70s, clear, calm, not that moist

FNGs: None

COP:  ain’t nobody had time for a warm-up this morning, we got right to it

The Thang:

Started a run towards Park Circle, to Virginia Ave, 10 Irkins IC, cut through some side streets (see map provided by Mrs. Potts) to the duck pond. Did the hop over the rope thing (idk what the hell to call it still) then 10 derkins IC. ran back to the circle, continued down E Montague Ave to the corner of it and Mixson Ave where we did 10 dips IC, and maybe something else but Q forgot what it was. we got back to The Jones and still had like 15 minutes to spare so we did 10 step-ups IC with each leg, and finished it off with BTTW for a 30 count. During the run each PAX got a chance to pace the others, oh and there was an Indian run from Park Cir (rd, dr, cir?) to Mixson, so that was fun too.

Mary: the stuff we did when we got back to The Jones

Numberama: 5

Namerama: Luigi, Mrs. Potts, Hard Drive, Motherboard, DMT

Pledge and COT: Thanks HDD for the prayer

Announcements: 911 Hero’s run on 17NOV and another one I can’t remember, will ask again tomorrow.

Devo: Thanks to Luigi, as always you’re there to pick up my slack:

Passage: Job 4:7-21; 20:4-11; 25:2-6

Sermon audio: https://www.ctkcambridge.org/sermons/tag/Job see Job 4 sermon near bottom of page
Main point I mentioned during devo:
Sometimes our well-meaning friends take a line from Satan and assume that when bad things happen to us, it means God is punishing us for something bad we did. “Satan” means “accuser,” and Satan accuses us saying, “You deserve to be punished, and God is going to give you what you deserve!” He is right about us (we do deserve punishment), but wrong about God’s character – if we are trusting in Jesus, then we don’t get what we deserve. Instead God shows love, compassion, and mercy to us as his sons and daughters. Jesus took our punishment.

 

Moleskin:   been a while since we left The Jones for a frogger run through PC – really enjoyed this, each PAX got their chance to push and/or give everyone a slower pace. Hope the PAX enjoyed it as much as I did leading the workout.

 

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.