Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Mobo Chesto

  • When: 20220315
  • QIC: Motherboard
  • The PAX: Bellator, Bluegrass, Snapchat, Masterload, Wingnut, Placebo, Pinkslip


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Conditions:  Light, breezy, 60s

FNGs:  None

COP:  LBACs x20 IC (fwd and reverse), Mountain Climbers x10 IC, PIF Burpees x10 OYO

The Thang:

Mosey to the block pile and get a block

The theme of the workout was upper body.  Each of the exercises engaged the arms in some way.

Routine was to perform a set of exercises at the flag with the block and then proceed to the 4 corners of Doty Park and perform an exercise at each corner. Rinse and repeat.

Flag Exercises:

Set 1: Blockees x 5 IC, Up&Overs x10 IC, Damn Its x20 OC

Set 2: Blockees x5 IC, Tricep Ext x20 OC, Curls x20 OC

Set 3: Blockees x5 IC, Ovhd Press x20 OC, Bent Over Rows x20 OC

Set 4: Blockees x5 IC, Grave Diggers x20 OC, LBACs x15 IC (F & B)

Corner #1: Merkins x20 OC / Tempo Merkins x20 OC

Corner #2: Pickle Pounders x20 OC

Corner #3: Carolina Dry Docks x20 OC

Corner #4: Alt Shoulder Taps x20 IC

Mary: WWI Situps x25 OC, Flutter Kicks x20, High Plank

Numberama, Namerama, Announcements, Pledge, COT

Moleskin:  The Q has been busy building a brick patio so the legs were weak. So why not focus on the guns for the entire workout?   That was the plan.  I promised to make the workout “fun” in the preblast.   Hopefully the Pax thought my idea of “fun” was fun.  If not, their arms look a bit bigger now.

 

The Run Around

  • When: 20220127
  • QIC: Motherboard
  • The PAX: Chedda, Century, Snapchat, Masterload, Space Balls, Wingnut


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WU: Imp Walker, Don Q, TTT, Pay-it-forward Burpees

Thang: Grab a block and return to flag.   One of Pax runs around tennis court while rest of Pax does exercise OYO until runner gets back to flag. Rotate runner.  Rinse and repeat.  Exercises:

Overhead Press

Damn Its

Squats with block

Hand release Merkins

Magoos

Bobby Hurleys

Tricep Extensions

Pickle Pounders

Mountain Climbers

CPTs

Flutter Kicks

Monkey Humpers

Blockees

Alt Shoulder Taps

Lunges

Up and Overs

Iron Cross

Freddie Merc

High Plank

Protractor

Step Up/Imp Walker

Burpees

Genuines

Heel Touches

Freddy Mercs

 

Mary:  Flutter kicks (IC) until time up (about 1 min)

Moleskin:  Cold night required constant movement.  Interesting note that the native northerners from Wisconsin and New York were properly bundled up while one of the Pax and his 2.0s came in shorts and t-shirts.

Summer is here!

  • When: 20210727
  • QIC: Motherboard
  • The PAX: AED, Bellator (R), Century (R), Masterload, Creeper, Space Balls, Wing Nut


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Count:  8

Weather:  Sunny, hot, humid and 100% chance of sweat.

COP:  TTT x 10 IC; Jumping Jack Medley (10 each), LBACs

The Thang:  Grab a block and meet at end of soccer field.

Perform set of 10 of following exercises with block ( Up & Over, Curls, Squats, Flutter Kicks).  Run forward to other end of field and plank up until 6 is in.

Perform set of 10 of following exercises  ( Merkins, Alternating Shoulder Taps, Monkey Humpers, WWI Situps).  Run backward to other end of field and plank up until 6 is in.

Rinse and repeat.  Able to complete 6 rounds.

Stow Blocks and return to flag.

Mary:  No time for Mary.

Naked Moleskin:  YHC was prepared to modify workout due to the weather conditions but the PAX held strong.  Maybe that is why there was so little mumble chatter.    Middle of workout was interrupted by several sirens so the PAX reluctantly did their mandatory 10 burpees.   When I noticed AED tossing the block down, I reminded the PAX about the broken block rule (10 burpees for all and 20 for the guilty party).  So what happened at the end of the workout?  Yep, Creeper became very popular while we all did burpees again.   The only bright side was YHC was unable to get in his gauntlet of Mary that he had prepared.

 

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

Pledge Prayer Announcement

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

Pledge Prayer Announcement

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

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

Pledge Prayer Announcements

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

Pledge Prayer Announcement

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.

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

Pledge Prayer Announcements

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. 👍🏼👍🏼

Absolutely Abtastic

  • When: 20200206
  • QIC: Cheetah
  • The PAX: Gypsy, Masterload, Creeper, Spaceballs, Wingnut, Motherboard (R), Placebo (R), Green Thumb, Ro Sham Beau, Zamboni, Spooky (R)


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Intro: We all know the order. You do a warmup then the workout and finally Mary. However, what if we changed the order? Well here ya go!

Weather: Cool for the core

FNGs: None

Warmup: What is normally the THANG

Merkins x15 On Q

Squats x15 on Q

Go grab a block

THANG: What is normally Mary

Abs Abs and more Abs. Several different exercises were performed as many times as YHC felt were necessary. Sometimes a slow 10 others a quick 40. 100 Flutterkicks were done

In no particular order

  • Dying Cockroach
  • WW1 Situps
  • Box Cutters
  • Damn Its
  • Iron Crosses
  • Heel Touches
  • Planking Shoulder Taps
  • Ring of Fire Merkin (holding a plank while you wait, 10 Merkins OYO when it was your turn)
  • Freddie Mercury
  • The full extension LBC, (called BBC for Big Baby Cruches by one of the 2.0s. Adults got a laugh, one dad had some explaining to do)
  • Wipers
  • American Hammers
  • Elf on the Shelf
  • Flutterkicks one round of 40 another of 60
  • Hundreds

MARY: Normally the Warmup

LBACs forwards and backwards x15 IC

Numberama: 12

Namaerama: Cheetah, Gypsy, Masterload, Creeper, Spaceballs, Wingnut, Motherboard (R), Placebo (R), Green Thumb, Ro Sham Beau, Zamboni, Spooky (R)

Pledge Prayer Annoucement

Moleskin: Masterload’s 2.0s mistakenly stated they had something to eat before coming out to Accelerator. While running would make them Merlot, YHC prefers the beat down fashion of making them regret thinking my Q’s  are easy enough to do that. All had. Some broke wind…quite loudly. And we all got better.

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.