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Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Rock, Paper, Scissors

  • When: 20170727
  • QIC: Stalker
  • The PAX: Serena (respect), Johnny 5, Cheetah, Pinocchio, Cannoli, Cousin, Flip (2.0), Hotwire (rucker), Scooter, High Stick, Rabbit Ears, Rush (2.0), Reynolds, Inboard


2017-07-28 by Stalker Leave a Comment

Intro:  15 hard-chargers did not let the heat scare them away from an afternoon workout at Accelerator. For some reason, YHC always tries to make his workouts at Accelerator equal parts fun and beatdown. Maybe it’s because of the heat. Maybe it’s because some of the guys are doubling down from morning workouts. Maybe it’s because Accelerator just has that fun culture.

Disclaimer:  No FNG’s, but given anyway.

Warmup:  Arm circles (until the complaints start, then some more arm circles), Carolina Dry Docks x15, Dying Cockroach x20 (IC)

Thang:  With half the PAX lined up on the Armory wall, the other half paired up in front of them for a Rock, Paper, Scissors tournament. Do an exercise, then throw a rock, paper, or scissors. A tie will result in more reps. The loser will run to the cage to retrieve a block, and Cussack back. The winner will plank until the six is in.

Round #1 – hand-slap merkins x15

Round #2 – squats x20

Round #3 – tricep extensions x15

Round #4 – upright row x20

Round #5 – single arm curls (block in each hand) x8

After 5 rounds of RPS’s, line up the 33 blocks in the middle of the AO, half down, half up. This game is called, surprisingly, “Up/Down”. Team 1’s goal is to lay all of the blocks down. Team 2’s goal is to stand all of the blocks up. Do 5 burpees, then sprint to move a block. The team with the most blocks standing or laying down after 5 minutes wins. The final score was 18-15. Losers stow all of the blocks while the winners relax in the shade.

Next, pair-up one winner with one loser. As a team, do 50 flutter kicks, 40 merkins, and 30 pullups.

Mary:  WW1 situps x20, 100’s

Pledge, Numberama, Namerama, Announcements, Prayer Requests:

BOM:

Devo:  Cousin recounted the story of Abraham and God asking him to sacrifice Isaac. Ultimately, God sacrificed His son for us. Our service to God should not be considered a sacrifice, but rather, “I GET to serve God.”

Filed Under: Accelerator Tagged With: Cannoli, Cheetah, Cousin, High Stick, Hotwire, Inboard, Johnny 5, Pinocchio, Rabbit Ears, Reynolds, Scooter, Serena, Stalker

TWO for ONE Special and a BELT @ ACCELERATOR

  • When: 20170720
  • QIC: Peaches
  • The PAX: Johnny 5, Reynolds, Sparky, Scooter, Flip, Serena, Cheeta, Inboard, Peaches (YHC)


2017-07-21 by Peaches 1 Comment

The weather was blistering at 90 degress but luckily the AO was cast in shadows with a slight breeze. YHC was VQ after answering a call for help from Chowda to fill his place when he was unexpectedly required to work.

The PAX: Johnny 5, Reynolds, Sparky, Scooter, Flip, Serena, Cheetah, Inboard, Peaches (YHC)

Warm-up: DQ x 20, TTT x 15, BAC (F&R) x 30

The Thang: YHC had a bicycle nearby and was concerned about the honesty of several civilians near the AO so the PAX were divided. 1st half moseyed around AO while 2nd half retrieved 2 blocks each. Then 1st half retrieved 2 blocks while 2nd half moseyed the AO. Thus, the bicycle was never left alone. With all PAX having two blocks each, the work commenced.
NOTE: It should be noted that YHC is often DR in Georgia for long stretches. While DR, solo accountability workouts are done with a personal preference toward combining two exercises into one format (details below)
1) Double Block Shrug Squats: The PAX held two blocks. one in each hand, by their side. Then shrugged their shoulders in cadence with a squat on the hard count. x10
2) Flutter Kicks with Block Press: Flutter kicks in cadence with block held over chest. Lower & raise block on the flutter hard count. x20
3) Merkim Conveyor Belt: The nine PAX stood side by side at arm’s length apart with a block at their feet. Assume the merkin position with left hand on block & right on ground. Five Hi-Lo merkins were done on Q then five more with right hand on block. Staying in position, each man then side-crawled to his left to the next block over. The far left man without a block bear cawled down the line to the empty block on the far right. This was repeated until all nine men cycled through. A totall of 90 Hi-Lo Merkins with a bear crawl.
4) Tammy Wynette with Step-ups & X&Os: One man did step-ups IC while his partner did X&Os nearby – swithed out on multiples of 10 until 100 was reached.
5) Mosey Run around the AO
6) Lawn Mower Pulls with Blocks on Q and in tempo x15 each arm.
7) Over Head Press with blocks on Q and in tempo x15
8) Double Block Shrug Squats x 10 IC
9) Mosey Run around the AO
10) Srow both blocks and Mosey back for a mary.

Mary: Flutters x25 IC, WW1 Sit-ups on Q x25, Bicycle Hammers x25 IC, X&Os x25 (YHC personal Note: Proper core work should have at least 100 reps)
Pledge, Announce & Prayer

The devo was a story of Joshua who supported Moses during the Exodus and the 40 year wilderness. Joshua became the leader of the Isrealites after Moses’ death NOT from a power grab but by being a follower first with the Lord. True leaders are followers of the Lord’s guidance.
Moleskin: Some of these exercises were new o the PAX and they quickly caught on with only minor mumble chatter. The Merkin Conveyor was especially challenging to all including YHC. After all, 90 merkins with very little rest in between the 10s is tough on anyone. At one point, YHC thought about dropping reps to 3; but no one quit and all excelled through the hardship. Super group of men at the Accelerator AO.

Filed Under: Accelerator Tagged With: Cheetah, Flip, Inboard, Johnny 5, Peaches, Reynolds, Scooter, Serena, Sparky

Toasty evening stroll through the park

  • When: 20170629
  • QIC: 50-50
  • The PAX: Johnny 5, City Slicker, Belding, Serena, Hotwire, Craps, Scooter, Rush, Flip


2017-07-04 by Fiftyfifty Leave a Comment

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

Conditions: 80s, muggy

FNGs: No

COP:  15 high knees 4 Ct IC, 15 LBAC forward/15 backward IC, 15 SSH IC, 15 TTT IC

The Thang:

-Jailbreak to cage
-Partner up, grab 1 block and 2 bricks per pair, then head back to pits

Round 1
-1 guy does merkins on block while other guy lunges down sidewalk and then runs lap; then switch it up

Round 2
-1 guy does squats with block while other guy bear crawls down sidewalk and then runs lap; then switch it up

Round 3
-1 guy does shoulder presses with bricks while other guy crab walks down sidewalk and then runs lap; then switch it up

Round 4
-1 guy does curls for girls with block while other guy skips down sidewalk and then runs lap; then switch it up

Round 5

-1 guy does tricep extensions with bricks or block while partner Sumo squats down sidewalk and then runs lap

-stow blocks/bricks and return to flag

Mary: Nope

Numberama: 10

Namerama: Johnny 5, City Slicker, Belding, Serena (Respect), Hotwire, Craps (Respect), Scooter (2.0), Rush (2.0), Flip (2.0)

Pledge and COT

Announcements: July 1 4k

Devo: Nope

Moleskin:   It was a hot and muggy evening but  not nearly as bad as it could have been for late June. Original plan was for 4 rounds but squeezed out an extra round in lieu of Mary. Great push gents.

Filed Under: Accelerator Tagged With: 50-50, Belding, City Slicker, Craps, Flip, Hotwire, Johnny 5, Rush, Scooter, Serena

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