Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

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

Beatdowns will continue…….

  • When: 20200507
  • QIC: Motherboard
  • The PAX: Cheetah, Zamboni, PInk Slip, Placebo, Johnny 5, Rush, Flip, Masterload, Creeper, Wing Nut, Space Balls, Bellator, Flounder (FNG)


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Conditions: Sunny, dry and a very mild 70ish.

WU: TTT, Don Quiote, LBACs, T-Claps

Thang: Since the date was 5-7-20, and I had a brain freeze on what to do, why not a routine of 5 Body Builders, 7 Merkins, and 20 reps of the following (rinse and repeat):

Damn Its, Flutter Kicks, Monkey Humpers, Overhead Press, Tricep Dips, Curls for Girls, Freddy Mercs, Boxcutters, Squats w/ Block

Mixed in one big lap around Doty Park and finished off with some Mary:

Mary: Front Plank, Side Planks (L & R), Heel Touches, Flutter Kicks

Moleskin: Great turnout! Much better to Q live than virtual.  Enjoyed the mumblechatter.  Welcome FNG Flounder!

Note: Bellator did a SCS with a 2-mile run to the park, did the workout and then 2-mile run home.  RESPECT!

 

 

Double Trouble at Accelerator

  • When: 20200123
  • QIC: Motherboard
  • The PAX: Masterload, Spooky(R), Dreamer(R), Placebo(R), Cheetah, Masterload, Creeper, Space Balls, Wing Nut, Ro Sham Beau, Johnny 5, Rush, Flip, Zamboni, Iron Spouse


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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: No friggin excuses

FNGs: No FNGs

Disclaimer: 

COP:

TTT 10x, SSH 10x

The Thang:  Motherboard has a thang for micros.  We honored “Moore’s Law” the F3 way.  If you don’t know about Moore’s Law, look it up.  The theme was for each subsequent exercise, double the count.   Once we reach 128 we team up with partner and did the exercise Dora style with one person doing the reps and the other running to opposite side sidewalk, performing 5 jump squats and running back.  

Mosey to get blocks and return to open area in front of tennis courts.  Line up according to age.

  1. Plank (2 minutes)
  2. 4  Manmakers IC
  3. 8 Tricep Extensions OC
  4. 16  Damn Its OC
  5. 32  Flutters Kicks IC
  6. 64  Curls for the Girls  OC
  7. 128 Merkins OYO Dora
  8. 256 WWI Situps OYO Dora
  9. 512  Overhead Press OYO Dora

Return Blocks to shed and return

Mary: 

LBACs  (until time was up – just in case any one of the PAX’s arms were not screaming yet)

Numberama: 16

Namerama And Pledge: Done

Announcements:

Convergence Jan 25th at Doty 7:00, party at Ponds starting at 5 with Shortcake Food Truck.  Please HC.  If you are not running P200, please sign up on event page and go to P200 website and sign up.

Prayers and BOM : 

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

Devo:

Moleskin:  

Another great turnout at Accelerator.  Had a cameo appearance from Major Dad.   Not enough time to get through the last exercise.  The PAX was grateful for the clock.   Good to see Johnny 5 back.

Bean Bags Buckets and Logs

  • When: 20190806
  • QIC: Cheetah
  • The PAX: Johnny 5, Rush, Mom Swap, Zamboni, Masterload, Ro Sham Beaux, Spaceballs, Creeper, Wingnut, Money Pit, Spooky (R), Motherboard (R), Old Flame (R)


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Intro: YHC got news from the doc that do to a TMI subject, I had to refrain from strenuous activities….but YHC just couldn’t stay away. No exercises were done by YHC, and this the PAX suffered more.

Weather: Niceee

FNGs: J5 has been gone awhile, so it felt like a new guy was there.

COP: YHC would count, but not partake.

SSH x15 IC

TTT x10 IC

PAX went and grabbed blocks, two logs were placed on opposite ends of the horseshoe pit, while my little game was in between.

PAX were split into two groups.

Round 1:

PAX would perform one of 4 exercises until the Bag thrower returned. When the thrower returned they would do the next exercise. Continue till all members had gone to be a thrower. Exercises were merkins, squats, OHP, and Curls

Bag thrower would run with the log and drop the log near the bean bag stand. 5 burpees. Then the thrower had to make one bag in. Once he did, grab all bag, and return them to the original start spot. Grab log and return to your team.

Go until one team had all PAX go. Losers did 5 burpees.

Round 2:

Same idea as round 1, but the thrower had to make all 8 bags in, before returning. Some guys played dirty, some guys just can’t toss.

PAX would be doing either Monkey Humpers, Flutterkicks, Damn It’s or Tricep Dips.

Losers do 5 burpees.

MARY: American Hammers x25 IC

Numberama 14

Namerama: Cheetah, Johnny 5, Rush, Mom Swap, Zamboni, Masterload, Ro Sham Beaux, Spaceballs, Creeper, Wingnut, Money Pit, Spooky (R), Motherboard (R), Old Flame (R)

Pledge Prayer Announcement

Moleskin: It was fun giving some play by play to the guys exercising. It was also great seeing some guys get that competitive boost.

Also some people play dirty!

Master Load Gives it a Go

  • When: 20190219
  • QIC: Master Load
  • The PAX: Cheetah, Johnny 5, Rush, Wingnut, Dreamer (R), Motherboard (R), Spooky (R)


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Intro: Masterload had originally planned a Q involving blackjack. Weather on the other hand forced him to change things and he stepped up to the challenge.

Weather: Rainy

FNGs: None

Mom Swap?: Nope

COP

Hard to remember but I think it went

TTT x10 IC

Don Quixote x10 IC

LBAC F&B x10 IC

THANG: 11s

Round 1: Merkins at one picnic area, Dips at the other. Run around track to complete a cycle.

Round 2: Staying under one picnic area

Genuines and Lulus

Numberama Namerama Pledge Prayer Announcement

MOLESKIN: This Q was great for cardio. We at accelerator don’t do it very often (YHC’s fault). So a good change of pace for things.

Rock Paper Scissors, It pays to be a Winner

  • When: 20190205
  • QIC: Cheetah
  • The PAX: Johnny 5, Rush, Flip, Cookie, Masterload, Wingnut, Motherboard (R), Mom swap, Dreamer (R), Spooky (R), Grits (R), Rawhide,


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Intro: As all Qs know, we don’t like to do the same old thing. We like to change it up and experiment on ideas that could lead to great workouts later on. This was one of those times. The following workout probably needs a tweak here and there, but all in all it was a good workout, and the PAX seemed to enjoy the gangs of pace to it.

Weather: warm enough for mosquitoes

FNGs: None

COP:

Lt. Dans x10 On Q

Catalina Wine Mixer x10 IC

SSH x10 IC

THANG:

PAX paired up and played Rock Paper Scissors twice. Loser of each round would go grab a block while the winner planked. Once all PAX had a block the real fun began after a quick lap around the track.

PAX lined up with YHC at the front. Explained to the PAX the rules of the workout.

Each round a new PAX would pick an exercise (For the sake of typing we will call him the leader). He would play each man in Rock Paper Scissors. If the leader won, that PAX member would do 30 reps of that exercise. If the leader lost, the PAX member would do 15, while the leader would do 5. For any ties that occurred the loser would have to add another 5 reps per tie. Please note, that the leader has to play every man first before doing his reps and the 5s add up. I think we had one guy do 70 Curls.

The exercises are listed in no particular order. Merkins were done twice and I’m forgetting one exercise but can’t remember.

  1. Merkins
  2. Squats into OHP
  3. Curls
  4. Dips
  5. Bent Over Rows
  6. WW1 Situps
  7. Up and Overs IC
  8. Flutterkicks IC
  9. Damn its
  10. Lulu’s
  11. Merkins
  12. LBCs IC
  13. Burpees (what we finished on)
  14. Cant remember.

Stow blocks

MARY:

Box Cutters x10 IC

American Hammers x15 IC

Plank for remaining time (less than one minute)

Numberama: 13

Namerama: Cheetah, Johnny 5, Rush, Flip, Cookie, Masterload, Wingnut, Motherboard (R), Mom swap, Dreamer (R), Spooky (R), Grits (R), Rawhide,

Pledge Prayer Announcement

Moleskin: The PAX enjoyed this as much as I did. Everyone got a chance to be “the leader” and played a fun game while working out. Laughs were had, and a break from the norm may lead to new things when it comes to future workout ideas.

Also prayers for a couple of our newer brothers. Money Pit has been sick from work and has found out he has pneumonia. Marmaduke has a torn meniscus and is going to the doc here soon to see what the plan is for him.

Dri Prime Brings His Own Version of Deck of Cards

  • When: 20190110
  • QIC: Dri Prime
  • The PAX: Cheetah, Johnny 5, Rush (2.0), Tiki (FNG), MomSwap, Zamboni, Motherboard


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Intro: Dri Prime previously brought this workout to Magnitude and it sounded horrible. The non ruck version was just as bad.

FNGs: Tiki

Disclaimer: given

COP: Unsure. YHC was held up in traffic and was 15 minutes late

THANG:

If card values were 2-5, PAX would perform Stayin Alives by running to a set number of cones. 6-10 are numerical values for reps. Face cards are 10 reps, and Ace is 15.

The suits were

Spades: Squats

Hearts: Burpees

Diamonds: Adjustment Body Builders

Clubs: Merkins

Numberama: 8

Namerama: Dri Prime, Cheetah, Johnny 5, Rush (2.0), Tiki (FNG), MomSwap, Zamboni, Motherboard

Pledge Prayer Announcement

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.

Wingnut turns 10 and Marmaduke Joins the Group

  • When: 20190122
  • QIC: Cheetah
  • The PAX: Johnny 5 Motherboard (R) Dreamer (R) Spooky (R) Masterload Zamboni Cookie Money Pit Green Thumb Chocolate Chip (2.0) Creeper (2.0) Wingnut (2.0) Spaceballs (2.0) Rush (2.0) Marmaduke (FNG) Mom Swap


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Intro: Masterload messaged me saying his son, Wingnut was going turning 10. As the Q, YHC likes to get everyone involved, especially 2.0s. So I had a special surprise for Wingnut today.

Weather: Cold

FNG: Marmaduke

COP:

SSH x15 IC

Moroccan Night Club x10 IC

High Knees x10 IC

TTT x10 IC

Thang: ABC BEAR CRAWL

Before we did the bear crawls, I spoke with Wingnut to see what exercise he’d like to Q. As any 10 year old would do, he chose Damn It’s. He did a great job leading the guys through 10 reps. And he had a huge smile doing it.

The workout goes as such. Using your F3 name, if your letter is called, you bear crawled down and back. If not, you did an exercise till 6 was in. If you had multiple of one letter, you did the crawl that many times. If no one has the letter, we all do the bear crawl and 20 reps of an exercise. Not all letters were done.

A: Chest Press

B: Burpee

C: Curls

D: Derkins

E: Up and Overs

F: Flutterkicks

G: Glockies

H: Heels to Heaven

I: Iron Crosses

J: Jump Squats

K: Weighted Bobby Hurleys

L: Bent Over Rows

M: Merkins

N: Monkey Humpers

O: OHP

P: Plyo Merkins

Q: American Hammers

R: Man Makers

S: Squats

T: Tricep Extensions

U: Plank Jack and In and Out

V: Damn Its

W: WW1 Situps

X: Mtn Climbers

Y: Box Cutters

Z: SSH

Numberama: 17

Namerama: Cheetah, Johnny 5, Rush (2.0), Dreamer (R), Motherboard (R), Spooky (R), Money Pit, Mom Swap, Zamboni, Green Thumb, Cookie, Masterload, Creeper (2.0), Wingnut (2.0), Spaceballs (2.0), Chocolate Chip (2.0), Marmaduke (FNG)

Pledge Prayer Announcement

Moleskin: Wingnut thoroughly enjoyed being in the middle. Marmaduke struggled for his first workout with an unfortunate cramp taking hold in his calf. Once the workout was over though, he sounded determined to come back. Since I had to lead, I owe big TClaps to Johnny 5, and Mom Swap for helping out the FNG.

Accelerator 12/27/18-Johnny 5’s Damnits

  • When: 20181227
  • QIC: Johnny 5
  • The PAX: Bedpan (ruck), Motherboard (respect), Cookie, Dorothy, Little Tree 2.0 (FNG), Sparkles 2.0, Rush 2.0, Johnny 5, Zamboni


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Intro: Initially Cheetah had the Q but was given to Johnny 5 early that morning. Way to step up Johnny 5! YHC (Bedpan) does not remember the Q detail for detail.

Conditions: dark, humid, mid 60s, no precipation

Shortcake Special (Before the BC): none

Ruckers: Bedpan (20lb weighted vest)

FNGs: Little Tree 2.0 (Dorothy’s son)

Disclaimer: F3 Summerville is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts, or the hazardousness of the premises upon which workouts are conducted. Participate at your own risk.

COP:
Don Quixote x15 IC

TTT x15 IC

Mummy x15 IC

grab a block

The Thang: 
[4 corners inside of Doty Park]

First Corner: Merkans w/block x25 OYO, Damnits w/block x25 OYO, Squats w/block x25 OQ

mosey to next corner. Cusack block

2nd Corner: Up & Overs w/block x25 OQ, Damnits w/block x25 OYO, Calf Raises w/block x25 IC

mosey to next corner (picnic tables). Cusack block

3rd Corner: Block Raises w/block x25 IC (sit on table, place feet inside block and raise it up and down), Table Raises (half your body is on the table, the other half is leaning off the table while a partner holds your ankles…raise up and down making your body parallel with the table) x25 OYO w/partner.

mosey to next corner. Cusack block

4th corner: Curls w/block x25 IC, Damnits x25 OYO, Squats x25 OYO

mosey to shed. Cusack block

5th corner: Box Cutters w/block x20 IC, Damnits x25 OYO, stow blocks

mosey back to flag

6 Minutes of Mary: 
Flutterkicks x30 IC

recover recover

Numberama: 
9

Namearama:
Bedpan (ruck), Motherboard (respect), Cookie, Dorothy, Little Tree 2.0 (FNG), Sparkles 2.0, Rush 2.0, Johnny 5, Zamboni

Announcements:
Pray for Cisco’s mother in law (sick), Pray for Harbaugh (hamstring)

Liquefaction is today at the Ice House. Anniversary party is 1/12/29 at 5:30ish at the Dorchester Boat club. Convergence is soon.

Pledge of Allegiance: did this

BOM: (Prayer)
Led by Johnny 5

Devo:
none

Moleskin:
Nice turnout for a end of the 2018 year Accelerator. Welcome Dorothy’s son Little Tree 2.0. Way to step up Johnny 5.