Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Seismic Looper

  • When: 20180508
  • QIC: Peg
  • The PAX: Boll Weevil, Green Bags, Milton, Shrute, Fanny Pack, Wire Nut, Smokey, Probie, Tweetsie, Hospice-respect, High Stick, Old Flame-respect, Pretzel


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Conditions: Low 60s

FNGs: none, disclaimer given anyways

COP: SSH x 20 IC, TTT x 15 IC, LBAC x 10 IC fwd & bwd, DQ x 15 IC, Burpees x 10 OYO

One long sidewalk loop around Doty and stop at the pits

Dips x 20 on Q, Step Ups/Box Jumps x 20 OYO

Bear Crawl to opposite wall in pit

Repeato at 25 and 30 respectively

Plank on wall for 1 min

The Thang: Short sidewalk loop around Doty and stop at far end of field.

10 Burpees IC; jailbreak to other end of field; 11 Burpees IC; short loop at a moderate pace

Repeat above with 20 and 21 pattycake merkins

Repeat with 30 and 31 FK IC

Repeat with 40 and 41 squats OYO

Repeat with 50 calf raises OYO and 12 burpees IC

Long loop around Doty and back to flag

Mary: American Hammer x 25 IC, LBCs x 15 IC, WW 1 Situps x 25, FK x 30 IC
Numberama, Namearama, Pledge, COT
Announcements: Mud run May 19th
Moleskin: Great work by everyone out there today. Always a pleasure to lead the men at the TOTS.

The men about town. A tour with visitation

  • When: 20180127
  • QIC: Adjustment
  • The PAX: Adjustment, Borland, Minivan, X ray, Wire Nut, Hotwire, Wacker, M&M, Suds, Bedpan, Grits, Bee Wax, Space Cowboy, Green Thumb, Matlock, Sprinkles, Bass Pro (FNG), Cheetah


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It was  busy day in F3 Summerville… we had guys running races around the Tricounty and we had a group of guys working to put on the Sheepdog Graduation. Congratulations Stephan Causey, Ma Bell on being the lone survivor of  class 002.

We had 18 men at Faultline on Saturday. It was a cool morning and perfect weather for a little tour about  town  we held visitations at jingles hill and the parking  garage. It kinda went  like this

COT

SSH

TTT

10 Burpees

head to cage groups of  four two blocks per group.  Cold not hit the ground unless instructed.

Mosey to jingles hill.  blocks placed at the bottom of jingles hill.  we did a little six for the sake of time. split up  half went to the top to do 5 burpees half stayed at bottom to do five overhead press.

top group runs to bottom one overhead  press  and back to the top. you know the drill.  Men at bottom ran up top and did five Burpees once you were done  men at the bottom gather coupons and ran to the top and on to the garage. once on top.

Suicides were done with five burpees at far  wall before running back.  Then it was time for Hussien Bolt.  each pax chose exercise for pax to do while he sprinted to other sside of garage and back.  once everyone called an exercise. gather  block and back to the AO

with two blocks to go half the mean took blocks back to cage other half did indian run taking the long way home.

Mary was completed  finishing right on time

Pledge

BOM

Continued prayers for Picasso and  Tinker on the Rehab they face.

Sally can go to Hell

  • When: 20180123
  • QIC: Cheetah
  • The PAX: Bedpan, Hard Drive, Green Thumb, Hotwire, Zamboni, Wire Nut, Mom Swap, Grits (Respect), Lot Lizard (Respect), Homegrown (Respect)


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Intro: Johnny 5 had complications occur, and I’m always ready to jump in and Q. With an hour to plan it out, YHC gave the men of Accelerator exactly what they needed.

Weather: Cool

FNGs: 2. Lot Lizard (Respect) & Homegrown (Respect)

Disclaimer: Given as FNGs arrived.

COP:

  • SSH x10 IC
  • TTT x10 IC
  • LBAC forwards x 10 IC

THANG:

After each round, PAX would start at a corner of the horseshoe pit and perform the following.

Lunge Walk and Broad Jump on short sides. Sprint and Bear Crawl on long sides. (Full length of horseshoe pit)

PAX went and got a block for the workout.

Round 1: Simple for FNGs to get their feet wet.

  • Squats w/Block x10 IC
  • Mercans on Block x10 On Q
  • Shoulder Press x15 IC
  • Burpee x5 OYO

PAX had just started the second round at the horseshoe pit when the sirens came on. 10 more Burpees.

Round 2: Training wheels are off now.

  • Conveyor Belt Mercans x5 On Q. PAX lined there blocks up and did 5 mercans on either left or right side. When a man reached the end, he would then Bear Crawl to the opposite side.
  • Weighted Bobby Hurley’s x10 On Q. Basically Bobby Hurley’s, but thrusting the block up when you jumped (PAX liked this one)
  • Genuine x10 IC
  •  Blockies x5 OYO

Round 3:

  • Bodybuilders (Adjustment style) x10 IC
  • Tricep Dip x17 IC
  • Box Cutters x15 IC

Final Round: (no horseshoe pit after)

YHC enjoyed a Stalker led Bedrock a while back where he played a lovely song that went Bring Sally Up, Bring Sally Down, and wanted to share the love. So the following exercises were done while song played.

  • Curls w/Block
  • Iron Crosses/6 Inches

MARY:

American Hammers x10 IC

Stow Blocks

NUMBERAMA: 11

NAMERAMA: Hotwire, Bed Pan, Hard Drive, Green Thumb, Wire Nut, Mom Swap, Grits (Respect), Zamboni, Cheetah, Lot Lizard (Respect), Homegrown (Respect)

Annoucements, Pledge, Prayer

Prayers for Wire Nuts friend who found out his child has Leukemia. Goose and What?! were also prayed for as I saw they were prayer requested on an earlier BB.

MOLESKIN: YHC continues to be extremely happy with the consistency of the number of guys that show up each time. We have had 10 or 11 guys every time this month. Hotwire has increased his vest’s weight to over 30 pounds. The PAX voiced their opinion on how they hated Sally, but Sally is a meannn bitch who will come back. Finally it’s been a while since Accelerator had a FNG let alone 2 at one time. T-claps to Grits for bringing them. And welcome once again Lot Lizard, and Homegrown!

CARNAGE IN THE PARKING LOT

  • When: 20180120
  • QIC: Major Dad
  • The PAX: Cheetah, Hotwire, Gunny, McFly, Bee Wax, Adjustment (Respect), Wire Nut, PTI, Grits (Respect), Bob The Builder (Respect), Horshack, Gandhi, Muscadine, Lottalove, Luigi, Minivan, Bedpan, The Colonel (Respect), X-Ray (Respect), Splinter, KY, FNG; Paper Bag


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CARNAGE IN THE PARKING LOT.

Temperature was in the low 30s.

COP – Mosey to cage and every man get two blocks. Stage blocks in parking lot beside cage. Mosey around armory and senior center. Upon returning, race same route. Line up in order of finish and SSH for the 6. First man finished is now partnered with last man, 2nd man with next to last man, all the way down the line. 21 Body Builders on Q.

THANG – All exercises done in cadence or on Q as appropriate. 2 man team relay race same route, SSH for 6. Derkins with hands on blocks and feet on partners shoulder x 10, Accountability Merkins AMRAP x 3, Squats on block holding block x 30. Relay race. Winning teams allowed to rest while all others did 5 Burpess on Q. Flutter kicks x 25, Hand Release Merkins x 20, Box Cutters x 10, Relay race, Hand release Merkins x 20, Arm circles, Seal Jacks, Group Monkey Humpers, Relay race.

Mary – N/A

Count, Name, Announce, Pledge, Pray, Devo

Moleskin – Great numbers today and awesome to see the men from The Jones up visiting. Intent of BC was to get heart rate elevated and keep it elevated while conducting a full body beat down. Too many Merlots to count, but estimating 3-5. TCLAPS to those men who did merlot and continued to push. After block “shopping” in the cage, the Pax were immediately moved from the blocks they had chosen to blocks a couple of spaces over. Relay races sucking in the cold air does a number on the lungs as does starting the BC with Body Builders. Q’s favorite quote of the day by one of the Pax “you brought that shit, you have to wear it” as several Pax quickly attempted to discard their Ruck after the BC began. The group Monkey Humpers seemed to be the Pax favorite. Great work men and a honor to lead such a fine group.

Something About Mary – Accelerator

  • When: 20180118
  • QIC: Stalker
  • The PAX: Hotwire, Green Thumb, Belding, Slater, 50/50, Cheetah, Bedpan, Wirenut, Zamboni


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Intro:  There’s something beautiful about the simplicity and suck of 45 minutes of Mary, 45MOM for short. 10 men gathered in the evening dark of Accelerator to have a go with Mary.

Disclaimer:  Nope, but I should.

Warmup: TTT, hitting fairys

Thang: Grab one block and Cussack back to the flag.

The non-exhaustive list of exercises included: tempo merks, inclined merks, dammits, curls (a multitude of ways), OHP, WW1 situps, calf raises, squats, iron crosses, LBAC, monkey humpers, lawnmowers, dying cockroach, LBC’s, Bobby Hurleys, tri extensions, reverse crunches…

If can think it, we did it. About 36 exercises in all.

Cussack block back to the cage. If you need to rest, do it…after you do 5 burpees.

Mary: Covered it.

Numberama, Namerama, Plegde, Announcements, Prayer Requests:

BOM:

 

Flippin Tire Dora

  • When: 20180109
  • QIC: Cheetah
  • The PAX: Hotwire, Wire Nut, Wolverine, Inboard, Mom Swap, Team Mom, Peaches (Respect), M&M (Respect), Green Thumb, Bedpan


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Intro: The PAX hated the tire dora last time YHC brought it out, so of course I’d bring it back.

Weather: 60s

FNGs: None

COP:

TTT x10 IC

LBAC Forwards and Backwards x10 IC

THANG: 3 Man Tire Dora

PAX would divide into three groups of 3, with one group of 2 do to numbers. Each group would have one tire and 2 blocks (1 tire and block for group of 2). Two group members would be doing exercises while the third would flip the tire down. PAX would swap positions when the tire got to them. One member started by the pull up bars, the other at the edge of the armory close to the gate. Group of 2 did half the reps to keep on pace with the PAX.

Round 1: 500 Squats w/ block, 500 Curls w/block, Flip Tire. Upon completion of an exercise, that man would do Mountain Climbers till the other man finished.

Round 2: 300 Mercans, 300 Shoulder Press w/block, Flip Tire

Round 3: 150 Hanging Leg Crunches, 150 Iron Crosses, Flip Tire.

Stow Blocks and Tires.

Numberama: 11

Namerama: Cheetah (w/20 lb Ruck), Hotwire (w/28 lb vest), Inboard, Wolverine, Wire Nut, Green Thumb, Bed Pan, M&M (Respect), Team Mom, Mom Swap, Peaches (Respect)

Annoucements, Pledge, Prayer (lead by Peaches) Prayers to Mom Swap’s coworker who passed away recently due to cancer.

MOLESKIN:

YHC put a little too high of reps on the first round, so adjustments were made. Several faces that haven’t been out to Accelerator in a while showed up so it was nice to catch up. The Tire Dora will be back, but with better rep numbers, and more suck.

SNOW DAY AT FAULT LINE

  • When: 20180106
  • QIC: Major Dad
  • The PAX: Cheech (Co Q), Peaches (Respect), AC/DC, City Slicker, M&M (Respect), Old Flame (Respect), X-Ray (Respect), DHL, Minivan, High Stick, Wire Nut


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Temperature in the lower 20s with snow covering the ground and portions of the road.

COP – Group mosey to side road, SSH x 50, TTH x 5, DQ x 5

THANG – Smoker; 10 Burpees, Bear Crawl to cone Jail Break to far cone and back. Teams then divided based on order of finish with Maj Dad leading team one and Cheech leading team two. Concept being a relay race between teams. Race consisted of Bear Crawling to first cone and then Jail Break to far cone and back, R&R until all team members have ran. While not running, team leaders alternate leading all Pax in series of exercises on Q or in cadence as appropriate. There were no required sequence of exercises; SSH, Body Builders, Monkey Humpers, Seal Jacks, WW 1 Sit-ups, Flutter Kicks, Mountain Climbers, Hand Release Merkins to name a few. Losing team was led by respective Q for five additional Burpees on Q while winners watched and rested. Smoker again with intent to finish stronger than when we did the Smoker at the beginning of the BC. Mosey as group back to AO.

Mary – Flutter kicks, Box Cutters (by request), Hand Release Merkins AND Seal Jacks.

Count, Name, Announce, Pledge, Pray, 2nd F Coffee at DD

Moleskin – With the cancellation of the anniversary BC due to weather, YHC picked up the Q. A quick recon of the AO the night prior indicated that there was only one road near the AO where running could be done safely. Knowing that he has been battling a strong case of the FOO, YHC decided to persuade Cheech to be the Co-Q for this BC; thanks brother. T Claps to Peaches who coordinated for a ride the night prior. He was standing at the end of his neighborhood upon my arrival; did I mention it was just above 20 degrees? MEN, WHEN FIGHTING THE FOO, THINK ABOUT THIS. Peaches is legally blind, coordinated a ride to a BC in the snow and then stood in the cold waiting for a ride. WHAT IS YOUR EXCUSE FOR NOT POSTING? The mumble chatter was present throughout the BC as the discussion seemed to focus on frozen hands and the feeling of sucking glass while doing sprints. Although my last three Q’s have been in less than desirable conditions, let it be known, that this guy absolutely hates cold weather. Team one defeated team two 4 of the 5 races and yes team one rested while the others performed Burpees. Comes up fairly often as it seems some of our F3 brothers are confused by the concept of “It pays to be a winner”. Mary was conducted around the flag in ankle deep snow. GOOD LIVING! STRONG work by all of the men present and great 2nd F at DD. Proud to Serve, Major Dad

The Murph – HBD Merica

  • When: 20170704
  • QIC: Speedo
  • The PAX: Sakrete, Ma Bell, Splinter, Chum, High Stick, AC/DC, Waldo, Wire Nut, City Slicker, Fish N Chips, Pyle, Defib, Borland


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Conditions 78 degrees and humid!

Count – 14 pax

The Thang:

The Murph: 1 mile run; 10 rounds of 10 pull-ups; 20 merkins and 30 squats for a total of 100 pullup, 200 merkins, 300 squats and another 1 mile run

COT: Count, namorama, announcementss, Pledge of Allegiance, BOM.

Moleskin – The Pax kept moving through the rounds and we completed all sets in time for the last mile run. Tclaps to all.