Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

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.

 

The F3 way to usher in 2020

  • When: 20200109
  • QIC: Motherboard
  • The PAX: Masterload, Spooky(R), Dreamer(R), MomSwap, Placebo(R), Bellator(R), Pink Slip, Cheetah, Gypsy, Megablock, Creeper, Space Balls, Wing Nut, Ro Sham Beau, Roach


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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: Dark, dry and kinda chilly = perfect weather

FNGs: No FNGs

Disclaimer: 

COP:

TTT 15x, Imperial Walker 15x, LBACs 15x, Dancing Bear 10x

The Thang:  Routine is 20 exercises of 20 reps each.  Pace was slowed down to inflict more pain.

Mosey to get blocks and return to flag area.

  1. Tricep Extensions OC
  2. Flutter Kicks IC
  3. Up & Overs IC
  4. Boxcutters IC
  5. Carolina Dry Docks OC
  6. Mountain Climbers IC
  7. Iron Cross OC
  8. Overhead Press OC
  9. Monkey Humpers IC
  10. Lawn Mowers OC
  11. Damn Its OC
  12. Merkins OC
  13. LBCs IC
  14. Bent Over Rows IC
  15. American Hammers IC
  16. Curls for Girls IC
  17. WWI Situps OC
  18. Derkins OC
  19. Squats w/ Block OC
  20. Pickle Pounders IC

Return Blocks to shed and return

Mary: 

Howling Monkeys 10x  (until time was up – almost all the way around circle)

Numberama: 16

Namerama And Pledge: Done

Announcements:

Convergence Jan 25th at Doty 7:00, Charleston Marathon this Saturday, Charlie Post 15K on Jan 25th.

Prayers and BOM : 

Prayers for Dry Prime & friend, F3 brothers recovering from injuries.

Devo:

Moleskin:  

Great turnout.  Goal was not to do much running for selfish reasons so made sure time was spent doing exercises nice and slow including all of the exercises requiring thrusting hips which resulted in lots of inappropriate mumble chatter.  Performing the exercises slowly not only increases the burn, but it fosters better form.  After all, it’s not about the number but the quality of the effort.

  • When: 20191121
  • QIC: Motherboard
  • The PAX: Cheetah, Roach


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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: Dark, dry and kinda chilly = perfect weather

FNGs: No FNGs

Disclaimer: 

COP:

SSH 10x IC

TTT 10x IC nice and slow

Imperial Walkers 10x  IC

The Thang:

Mosey to get blocks and return to flag area.

Routine:   Arms (12x) – Burpees (7x) – Core (19x) – Run around park. Rinse and repeat:

  1. Merkins IC, Burpees OYO, LBCs IC, Run
  2. Up & Overs IC, Burpees OYO, Flutter Kick IC, Run
  3. Overhead Press IC, Burpees OYO, Squats w/block, Run
  4. Tricep Press OC, Burpees OYO, Monkey Humpers IC, Run
  5. Derkins IC, Burpees OYO, WWI Situps OC, Run
  6. LBACs/TClaps/SClaps IC, Burpees OYO, Freddy Mercs IC, Run
  7. Return Blocks and mosey long way around park back to flag area.

Mary: 

Pickle Pounders IC (until time was up = 41 reps)

Numberama: 3

Namerama And Pledge: Done

Announcements:

Reindeeer Run Dec 7, Kiawah Dec 14, Cocoa Cup Dec 21

Prayers and BOM : 

Prayers for injured PAX (Mom Swap, Spooky, Money Pit), lonely people over holidays, brothers travelling and our military and first responders.

Devo:

Moleskin:  

Welcome back Roach!   We need some reinforcements with all the injured PAX.   Not my most intense beatdown but I guess I was in the Christmas spirit or something.

https://f3summerville.com/2019/12/04/11811/

FNGs love the Incinerator

  • When: 20190314
  • QIC: Cheetah
  • The PAX: Motherboard (R), Dreamer (R), Spooky (R), M&M (R), Tee Ball, Money Pit, Masterload, Roach, Drumstick, Bed Pan, Pipeline (FNG)


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Intro: The Incinerator is Accelerator’s monthly fitness test. In January we had 2-3 FNGs. The next running we had several that hadn’t done it. Today we had an FNG and again a couple who hadn’t run it.

Weather: Sunshine and warm

FNGs: Pipeline

Disclaimer: Given

COP: None. Any person who hasn’t done it I ran with for the first lap so they knew what the exercises were.

THANG:

Starting at 15 reps and dropping one rep per lap, PAX run to each station and complete the exercises.

Exercises were: Merkins, Curls, Step Ups, LBCs, Lateral Pull Ups, Burpees, Squat Jumps, and Dips

The scores went

Cheetah 7 3/8

M&M 6

Spooky 5

Dreamer 5

Motherboard 3 (late start)

Bed Pan 5 4/8

Pipeline (FNG) 5

Drumstick 5

Masterload 6

Money Pit 4 7/8

Roach 6

Tee Ball 6 2/8

Pledge Prayer Announcement

Moleskin: At least 3 new combatants faced the Incinerator. Prayers for a safe but fun race for Spooky, Dreamer, and Motherboard (this is old now, they kicked the race’s ass!!)

Suns out, Chest Out

  • When: 20190312
  • QIC: Johnny 5
  • The PAX: Cheetah, Money Pit, Dreamer (R), Spooky (R), Roach, Rawhide, Masterload, Wingnut, Bellator (R)


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Intro: Johnny 5 had the first Q in the sunshine. Time to get those dad bods into shape!

Weather: Sunny and warm

FNG: None

COP: unsure (showed up late)

20 Burpees OYO

THANG: DORA

50 Damn Its

100 Squats w/block

200 Merkins

300 Chest Press

400 Chest flies w/bricks

Numberama: 10

Namerama: Johnny 5, Cheetah, Roach, Dreamer (R), Spooky (R), Money Pit, Masterload, Wingnut 2.0, Rawhide, Bellator (R)

Pledge Prayer Announcement

Moleskin: Good to see some faces YHC hadn’t seen in some time.


Motherboard Has lived a good life.

  • When: 20190207
  • QIC: Motherboard
  • The PAX: Cheetah, Green Thumb, Zamboni, Roach, Mom Swap,Spooky (R), Hard Drive


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Intro: Motherboard joined us last year after seeing results both physically and verbally from his son and my best friend Hard Drive. Since he joined up he has not let age be an excuse as to why he can’t do something. Thursday he decided to show us what he’s done in his 59 years of life.

Weather: Warmish

FNGs: None

COP:

TTT x15 IC

Imperial Walkers x15 IC

Don Quixote x15 IC

Grab a block and come back

THANG: The life of Motherboard

Born in 1959, 19 Burpees OYO and 59 Magoos On Q

Married at age 24, 24 Damn It’s On Q

Married at age 36, 36 Merkins On Q

3 children: Ages 25 (25 Box Cutters), 28 (Chest Press), 31 (Flutterkicks IC)

He has been to 22 Countries, 22 LBAC F & B IC

Worked Full Time for 35 years, 35 Iron Crosses

Worked at Current Job for 14 months, 14 Body Builders IC

Lap around park

First Car was a 1969 Chevy Camaro, 19 Monkey Humpers IC & 69 Calf Raises OYO

Lived in Summerville 20 years, 20 Tricep Dips IC

Travelled to 44 of 50 States, 44 Curls

Lived in 11 different locations, 11 Blockies IC

59 years old (rounding up to 60) 30 step ups each leg

One older brother, Hold Al Gore for 60 seconds

Older brother is 61, 61 Bobby Hurleys (Did not get to this)

Stow blocks

MARY: WW1 Sit-ups till time

Numberama: 8

Namerama: Motherboard (R), Cheetah, Mom Swap, Zamboni, Roach, Green Thumb, Hard Drive, Spooky (R)

Pledge Prayer Announcement

Moleskin: Motherboard did a fantastic job even for his first Q. He kicked our asses and I felt it this morning still leading Magnitude. Good job Motherboard!!!

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)

Pledge Prayer Announcement

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.

J5 came to play

  • When: 20190117
  • QIC: Johnny 5
  • The PAX: Cheetah Cookie Masterload Wingnut Spaceballs Creeper Dreamer Money Pit Spooky Roach green thumb Motherboard Zamboni


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Intro: J5 was right on time. GT and Roach came back out to play,

Weather: Clear and cold

FNGs: None

Warm-up
20 Side straddle hops IC
15 Don Quixote IC
10 LBAC forward IC
10 LBAC Backwards IC
(thumbs down)

-The Thang-
(4 Rounds) total
10 Burpees –
15 Damn it’s –
20 Merkins –
25 Curls –
30 Lawnmowers –
35 Chest press –
40 Flutter kicks IC –

Pledge Prayer Announcement

Moleskin: Spooky and Money Pit are starting to become one of the guys. It was good to see Roach and GT back in the gloom. It has been too long for those two!