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Free Outdoor Morning Workouts To Build Community Leaders

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

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Moleskin:

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

 

March Running of the Incinerator

  • When: 20200319
  • QIC: Cheetah
  • The PAX: Masterload, Creeper, Wingnut, Spaceballs, Pink Slip, Green Thumb


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Intro: It’s been some time since I ran the Incinerator. It did not disappoint.

Weather: Upper 80s

FNGs: None

COP: None

THANG:

Starting at 15 reps complete all 8 stations and then decrease the rep. Go until time is up.

Stations were:

Tricep Dip, Merkins, Curls, Step Ups (each leg), LBCs (IC), lateral pull ups, Burpees, Squat Jumps

Numberama: 7

Namarama and scores

Cheetah 6 5/8

Masterload 6

Wingnut 5

Creeper 5 4/8

Spaceballs 6

Green Thumb 3 2/8

Pink Slip 5 2/8

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Moleskin: The heat was high and sweat was dripping, but we all got better.

The Accelerator Escalator only goes up!

  • When: 20200312
  • QIC: Motherboard
  • The PAX: Cheetah, Pink Slip, Masterload, Creeper, Space Balls, Wingnut, Reauchambeau, Harddrive


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Conditions:  Who cares other than Mom Swap?

FNGs:  None

Warm Up:  TTT x 10, Imp Walkers x 10, Speed Skater x 10 (think Apollo Ono)

The Thang: Starting with a count of 5, increase the exercise count by 5 for all successive exercises.

  1.  Burpees x 5 OYO
  2. Tricep Extensions x 10 OC
  3. Up & Overs x 15 IC
  4. Monkey Humpers x 20 IC
  5. Damn Its x 25 OC
  6. Overhead Press x 30 OC
  7. Squats w/ Block x 35 OC
  8. Flutter Kicks x 40 IC
  9. Curls for the Girls x45 OC
  10. LBACs x 50 OC
  11. WW 1 Situps x 55 OC
  12. Bent Over Rows x 60 OC
  13. Alternating Shoulder Taps x 65 OC
  14. Step Ups x 70 (35 per leg) OYO
  15. Calf Raises x 75 (25 out, 25 center, 25 in) OC
  16. SSH x 80 IC
  17. Merkins x 85 OYO

Mary:  Still had a few minutes for Boxcutters and the Protractor.

Moleskin: There was some expectation that the Escalator would go up, then back down.  No such luck for the PAX.  When the Escalator reached 85, Motherboard gave the PAX a choice, stow blocks and go right to Mary (10 min left) or do the next exercise.  The PAX didn’t know what the exercise would be but they chose the exercise over Mary.   Since there was an off hand comment made about not having to do any Merkins, Merkins it was!  A nice finish for extra burn for the Guns.

Devo:  Pause before reacting!  Being civil to one another is important and be careful not to react to quickly.  In fact, think about not reacting at all.

A misty soccer day

  • When: 20200303
  • QIC: Cheetah
  • The PAX: Streaker, Masterload, Bellator (R), Spaceballs, Wingnut, Pink Slip, Motherboard (R), Placebo (R), Mega Block, Gypsy


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Intro: This BB is a bit late so some things are a little blurry to me. All I do know is we had a good showing a fun enough time where it sidelined me the rest of the week.

Weather: Good for a while, then a bit drizzly

FNGs none

COP:

Catalina Winemixer x 10

TTT x10

THANG: Soccer ball

The soccer ball adds another form of randomness that YHC just seems to love. The PAX also like to make me mad when on a high number PAX choice, they choose OHP one of the exercises that’s a pain for me, but as Q full of Q juice I do it.

The idea goes, starting at 10, then 20, 30 40, 40, 30, 20, and 10 for reps.

The ball is tossed to a PAX member what he sees we do. If he sees a star, it’s PAX choice. If he doesn’t catch the ball, 5 burpees for everyone.

Motherboard at age 60 did all 40 monkey Humpers in cadence with me. We both had to take a moment after that one.

MARY: We had done 40 Flutterkicks during the workout, so we did 60 more at the end.

Numberama: 11

Namerama: Cheetah, Streaker, Masterload, Bellator (R), Spaceballs, Wingnut, Pink Slip, Motherboard (R), Placebo (R), Mega  Block, Gypsy

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Moleskin: Pull ups, Monkey Humpers and OHP were some of the noteworthy higher numbered ones. It was tough, but we got em done.

It’s the New Old Fashioned

  • When: 20200310
  • QIC: Cheetah
  • The PAX: Masterload, Creeper, Wingnut, Spaceballs, Motherboard (R), Green Thumb, Pink Slip


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Intro: The time change is a great time for us at Accelerator. We get to see the sunshine and feel the heat along with it, but still do what we do best. Keeping with changing but staying the same here is this workout.

Weather: Fan-Damn-Tastic!!

FNGs: None

COP:

Imperial Walkers x 10 IC

SSH x15 IC

Grab a block and go to the hill by buses at Tremor.

THANG: A new way for a deck of cards

One at a time, PAX would pick up a card. They would perform that exercise OYO at the top of the hill, then run to the stop sign and back (roughly 0.09 miles). Continue till time is up. When the deck is nearly complete, reshuffle and continue on. We reshuffled 3 times.

Exercises were

Hearts: Lulus (Chest press plus Iron cross)

Spades: Squat Jumps

Diamonds: American Hammers (IC)

Clubs: Curls

Joker: 20 Burpees

MARY: 13 American Hammers IC

Numberama: 8

Namerama: Cheetah, Masterload, Creeeper, Spaceballs, Wingnut, Motherboard (R), Pink Slip, Green Thumb

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MOLESKIN: Definitely was a nice change of pace from the norm. The PAX liked it, and was a great way to get in a couple miles.

The Wall wasn’t what we thought it would be

  • When: 20200227
  • QIC: Motherboard
  • The PAX: Placebo (R), Zamboni, Cheetah, Masterload, Creeper, Space Balls, Wingnut, Pink Slip, GT, Reauchambeau


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Weather: Sunny and cold (OK cold for Summervillians) turing into gloom at end.  Sunset in Doty Park, what could be better?

WU: TTT, Imp Walkers, Doggie Paddles

Grab a block and return to close end of horseshoe pits.  There are 3 rows of 4 walls at the Pits.

Thang:   Grouped up into 3 teams. Team member 1 bear crawls to last wall.   Then do 5 reps of Exercise #A at each wall, running between walls,  while rest of team does Exercise #B.  Rinse and repeat until entire team cycles through.

Exercise A                           Exercise B

Derkins                                 Flutter Kicks

Tricep Dips                          Squats

Step Ups (5 per leg)        Overhead Press

Derkins                                 Curls

MARY:  Unfortunately there was no time left but the Howling Monikeys will have to wait until next time.

Moleskin:  Pissed off the PAX early with a long duration of Flutter Kicks.  Hey, if it were easy, anyone could do it.  The Overhead Press was also a crowd pleaser.  Had a lot more on list but time flies when you are doing F3.

 

 

 

In Cadence?!

  • When: 20200220
  • QIC: Cheetah
  • The PAX: Masterload, Creeper, Wingnut, Spaceballs, Pink Slip


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Intro: It was a dark and stormy afternoon, and all through the park, not a creature was stirring except for 6 guys playing with a soccer ball. Cheetah forgot his shoes and the PAX had a good laugh in the cold.

Weather: Stormy

FNGs: none

COP:

SSHx 20 IC

Imperial Walker x10 IC

THANG:

YHC has a soccer ball with exercises written on it. For this workout, the ball was tossed at a PAX member. What he saw written first we would do. Each exercise the rep went up by one. First exercise was Curls. One curl was done. The second was Merkins and so on.

Exercises also included but not limited to squats, WW1 sit-ups, Tricep extensions, and if the PAX saw the star first it’d be their choice. We got to 32 reps before we had to stop.

MARY: SSH x33 IC

Numberama: 6

Namaerama: Cheetah, Pink Slip, Masterload, Creeper, Wingnut, Spaceballs

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MOLESKIN: During the workout, YHC stated an exercise normally done in cadence (Flutterkicks). Pink Slip, said out loud in a confused voice “In Cadence?!”.
The response was pretty quick for laughter as who the hell does Flutterkicks on Q?

Also YHC did not catch a cold somehow someway. 👍🏼👍🏼

The 90s Were Not What Everyone Thought They Were

  • When: 20200213
  • QIC: Motherboard
  • The PAX: Pink Slip, Rochambeau, Harddrive, Microwave, Placebo (R), Zamboni, Cheetah, Masterload, Creeper, Space Balls, Wingnut, Gypsy, Megablock


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Weather: Rather wet but most of us don’t melt

FNGs: None

Warmup: SSH, Imperial Walkers, Abe Vigodas

Started under the Pavillion near the Block Shed.

THANG: Gave the blocks a break even though some of the PAX had to go fetch them because that’s what they are trained to do.   A new twist on the 90s, F3 style had the PAX perform exercise for 90 seconds on Q’s command.  After each exercise, the PAX would run to Pavillion on opposite side of Park and perform next exercise.  Rinse and repeat.

Exercises:

  1. Merkins
  2. WW 1
  3. Jump Squats
  4. Man makers
  5. Box cutters
  6. Monkey Humpers
  7. Bat Wings
  8. LBCs
  9. Tricep Dips
  10. Freddie Mercury
  11. Squats
  12. Burpee
  13. Iron Cross
  14. Step Ups
  15. Alt shoulder taps

Mary:  Saved time for one of my favorites, Planking up for the length of the song R.E.S.P.E.C.T (2:30) with merkins every time you hear “just a little bit”.  Gotta love the Queen of Soul.   Finished up Mary with LBACs.

Numberama: 14

Namerama

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Moleskin: After several Accelerators focus one on body part (arms, abs, legs), Motherboard did his part to include all of the above and achieve as much pain and subsequent soreness.  A 3 for 1 if you will.   Unfortunately for the PAX time ran out because the next exercise up was the Flutterkick.  Yep, that would have been a just ending but maybe next time?

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

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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

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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😈