Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

A Crowded 4 Corners

  • When: 20180315
  • QIC: Mom Swap
  • The PAX: Johnny 5, Sparky, Blackout, Bed Pan, Hard Drive, FNG Roach, Motherboard (R), Neon, Quarterback (2.0), America (2.0), Muscadine, Ted Fred (2.0), Dry Prime, Cheetah, Belding, Thumper, Homegrown (R), Green Thumb, Hotwire


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Intro: I (Cheetah) thought I was gonna be extremely late tonight, luckily the problem on 61 was cleared and I made just a hair late. The crowd out tonight was the biggest of the year! And that’s even if I don’t include 2.0s!

Weather: High 60s

FNGs: 1 (Roach)

Disclaimer: Given by Johnny 5 as the FNG appeared mid way through the workout.

COP:

LBAC Forwards and Backwards x10 or 15 IC (was late for this part)

10 Burpees OYO

Indian run around to the cage, and grab a block. Cusack to the first stop sign.

Round 1:

Curls x25 On Q

Up & Overs x25 On Q

Lawn Mowers x25 each arm On Q

Flutterkicks w/ block overhead x25 IC

Cusack/carry block to second stop sign.

Round 2:

Tricep Extension x25 On Q

G-Wine (AKA Genuines) x15 IC

Squats x25 On Q

LBCs w/Block x25 On Q

Cusack or carry Block to third stop sign.

Round 3:

Overhead Press x25 On Q

Merkins x20 On Q

Chest Press x25 On Q

WW1 Sit-ups w/block x15 On Q

Cusack/carry Block to fourth stop sign.

Round 4:

Adjustment’s Bodybuilders x10 IC

Alternating Block Drags x10 IC

Wood Chopper x10 IC

Blockies x10 IC

Cusack back to cage. Stow block grab 2 bricks and line up on the wall.

Mary: While in People’s Chair

Front Raises (drawing a blank on technical term, but you have your arms straight out and either raise or lower them while holding the bricks) x25 On Q

Overhead Press w/ Bricks x25 On Q

Stow Bricks and back to the flag. 10 Burpees were performed as a block was broken. Thennnnn Recover Recover.

Numberama: 20

Namerama: Johnny 5, Sparky, Blackout, Bed Pan, Hard Drive, FNG Roach, Motherboard (R), Neon, Quarterback (2.0), America (2.0), Muscadine, Ted Fred (2.0), Dry Prime, Cheetah, Belding, Thumper, Homegrown (R), Green Thumb, Hotwire, Mom Swap

Pledge Prayer Annoucements

Moleskin: Today was a record high crowd for Accelerator this year. Mom Swap came out and gave a good beat down, and we got a new brother as well. Welcome again to Roach! He is originally from Hong Kong, but moved here a long time ago. He and Mom Swap use to play soccer together. He is also an exterminator.

 

 

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.

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.

Never Skip Leg Days

  • When: 20180102
  • QIC: Cheetah
  • The PAX: Johnny 5, Sparky, High Stick, Green Bags, Hard Drive, Hotwire, Zamboni, Neon, 50/50


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Intro: YHC normally looks online for his preblast pic, and today I saw one that had a big chest but small legs soooo Leg Day it is.

Weather: Nipply as 50/50 would say

COP:

SSH x10 IC

TTT x10 IC

20 count Toe Touch Stretch

THANG:

PAX ran over to the cage to grab one block each and pulled out three tires.

First Area-The Cage:

Squat with Overhead Press x10 On Q

1 Minute Box Jumps on tire. Stowed the tires kept the blocks.

Transition to Next Area:

Indian Run w/block till everyone led, then go to nearest gazebo.

Second Area-Gazebo by the Playground:

Step-ups x20 each leg OYO

Monkey Humpers x20 IC

Transition to Next Area:

Lunge Walk with Block overhead to the entrance of the nearest tennis court.

Third Area-Grassy Area in Front of Tennis Court:

PAX got on all fours and saw more underwear than they wanted.

Donkey Kicks x15 each leg IC

Fire Hydrants x15 each leg IC.

PAX left blocks there to grab later.

Transition to Next Area:

Broad Jump to the park bench by the gazebo we just came from.

Fourth Area-The Bench:

Calf Raises x40 OYO

Mountain Climbers x40 (4 count) OYO

Transition to Next Area:

Bear Crawl towards the flag about a third of the way (we used the illuminated part of the grass as our marker) then Crawl Bear the rest. Lunge Walk to modify.

Final Area-The Horseshoe Pit

Captain Squats (unofficial name, but similar to Captain Thor). PAX would do 1 Squat Jump, then a 4 count In and Out. We went to 5 Squat Jumps and then 20 count In and Out.

Squat Waterfall: PAX did 5 Squats on Q. On the 5 Squat, PAX held an Al Gore Squat for as long as possible. Lined up as you finished. (Hard Drive won)

With PAX lined up Hard Drive would count 5 seconds and send one man off on the long route for a quick run.

After completion stow blocks.

MARY: No time.

Numberama: 10

Namerama: Cheetah, Johnny 5, Sparky, High Stick, Hard Drive, Hotwire (w/ vest), Neon, Green Bags, Zamboni, 50-50

Annoucements, Pledge, Prayer 

For Annoucements there was a concern for who was leading the Faultline Convergence. None of the PAX knew who is supposed to lead it presently.

Moleskin:

PAX had some good mumble chatter throughout with J5’s return. Some PAX saw some underwear from YHC during the Third Area which kept everyone laughing and in good spirits throughout the cold.

4 corners/coupon madness

  • When: 20171212
  • QIC: chowdah
  • The PAX: sparky, greenthumb, cheetah, bedpan, 50/50, neon, hard drive


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fngs: no

conditions: nice and cool, around 50

QIC was running a few minutes late and made sure sparky was there to start us off right, so T-claps to him!

Warm up:  SSH until i got there, LBAC 15 for, 15 rev ic, Don Quixote 10 ic, High Knees 15 ic

partner up, then muster up at the cage to grab various appointed coupons of your not so choosing

The thang:  pair of pax was assigned a block each, 2nd pair was assigned two bricks, 3rd a log, and fourth, a sandbag each

from there we moved out to the small walking circle by the horseshoe pits, and did a variation of four corners with the pax swapping coupons at each corner and performing AMRAP until 1st pair of pax arrived back from running small loop

the exercises performed were:  blocks – ccftg and skull crushers, bricks – yoga merkins, log – squat and shoulder press simultaneously, and sandbag throws or kettlebell swing variations

after each team of two completed each exercise and ran once, we changed direction, and if you had logs or sandbags, you had to throw your coupon AMRANeccessary to get to next corner, and if you had blocks or bricks, you had to lunge walk

in all, i think we made 8 corners or two revolutions

stowed some coupons and did some exercises in cage

partner log rows 10 ic, dying cochroaches w bricks 15 ic, LBAC w bricks 10 ic, brick punches 15 ic

stow and return to flag

Mary:  american hammer 25 ic, flutter kicks 25 ic, v-ups 15 on q, burt reynolds 10 on q ea side  RR

numberramma 8

nameorramma yes

pledge yes

COT prayers for sprinkles and grits recoveries from surgery

announcements:  F3 3rd anniversary party, nexton cocoa cup this saturday

 

 

 

 

 

Prime Numbers

  • When: 20171128
  • QIC: Stalker
  • The PAX: Grits, Momswap, Green Thumb, Cheetah, Hard Drive, Bedpan, Where Ya At, Old Flame (respect), Walk Off, J5, Neon, Cheech


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Intro:  As hard as it is to workout in the gloom of early morning, I have always respected the men who can motivate themselves to workout in the evening after a hard day at work. These guys get after it too. 13 men made the decision to get after it at Accelerator. Cheech and Walk Off made the rare afternoon appearance. Where Ya At has been more like There You Are as of late. Neon returned after a 5 month layoff. Welcome back. Several guys, like Grits, Green Thumb, Hard Drive, and Bed Pan, are getting stronger and faster and incorporating that DFQ attitude. And of course, we had the usual squad of killers like Momswap, Cheetah, Old Flame and J5.

Disclaimer:  Given

Warmup: Squats (low & slow), then straight into Monkey Humpers. Merkins (low and slow), then straight into Mountain Climbers.

Thang: Grab a partner, mosey to the cage, grab a tire for each team, and line-up at the pullup bars. YHC had prewritten the workout plan on a dry erase board, complete with pictures and diagrams. This was a Four-Corners workout.

Corner A – pullup x1 (4ct), team carry tire to next corner.

Corner B – deadlift tire x3 (4ct), flip tire to next corner.

Corner C – broad jump over tire x5, team carry tire to next corner.

Corner D – team OHP x7, flip tire to next corner.

Corner A – burpee x11, team carry tire to next corner.

Corner B – team bench press tire x13, flip tire to next corner.

Corner C – leg press w/ partner on tire x17, team carry tire to next corner.

Corner D – situps in tire x23, flip tire to next corner.

Corner A – pullup x1 (4ct), burpee x11, team carry tire to next corner.

Corner B – deadlift tire x3 (4ct), team bench press tire x13

Next, the PAX lined up the tires across the yard, heading toward the cage for a team tire flip relay race. Man#1 would flip the tire 3 times, then sprint back to the start. Man #2 would sprint to the tire, flip it 3 times, then sprint back to the start. Rinse and repeat until your team reaches the pullup bars. This was a gasser! Team J5/Momswap won.

Next, sitting in the tire with your teammate, interlock hands and give resistance to your teammate as you alternate doing situps. This looked much gayer than intended.

Next, Combat Situps – with hands still interlocked, try to force your teammate back. This produced a good ab burn, but still looked gay. YHC will work on it some more.

Stow tires.

Mary: Rocking Horse LBC’s

Numberama, Namerama, Pledge, Announcements, Prayer Requests:

BOM: