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Free Outdoor Morning Workouts To Build Community Leaders

The 90s Were Not What Everyone Thought They Were

  • When: 20200213
  • QIC: Motherboard
  • The PAX: Pink Slip, Rochambeau, Harddrive, Microwave, Placebo (R), Zamboni, Cheetah, Masterload, Creeper, Space Balls, Wingnut, Gypsy, Megablock


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Weather: Rather wet but most of us don’t melt

FNGs: None

Warmup: SSH, Imperial Walkers, Abe Vigodas

Started under the Pavillion near the Block Shed.

THANG: Gave the blocks a break even though some of the PAX had to go fetch them because that’s what they are trained to do.   A new twist on the 90s, F3 style had the PAX perform exercise for 90 seconds on Q’s command.  After each exercise, the PAX would run to Pavillion on opposite side of Park and perform next exercise.  Rinse and repeat.

Exercises:

  1. Merkins
  2. WW 1
  3. Jump Squats
  4. Man makers
  5. Box cutters
  6. Monkey Humpers
  7. Bat Wings
  8. LBCs
  9. Tricep Dips
  10. Freddie Mercury
  11. Squats
  12. Burpee
  13. Iron Cross
  14. Step Ups
  15. Alt shoulder taps

Mary:  Saved time for one of my favorites, Planking up for the length of the song R.E.S.P.E.C.T (2:30) with merkins every time you hear “just a little bit”.  Gotta love the Queen of Soul.   Finished up Mary with LBACs.

Numberama: 14

Namerama

Pledge Prayer Annoucement

Moleskin: After several Accelerators focus one on body part (arms, abs, legs), Motherboard did his part to include all of the above and achieve as much pain and subsequent soreness.  A 3 for 1 if you will.   Unfortunately for the PAX time ran out because the next exercise up was the Flutterkick.  Yep, that would have been a just ending but maybe next time?

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.

 

Bocce Blue Balls

  • When: 20200128
  • QIC: Cheetah
  • The PAX: Zamboni, Green Thumb, Mom Swap, Motherboard, Pink Slip, Shock Top, Placebo, Mega Block, Gypsy, Wingnut, Creeper, Spaceballs, Masterload


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INTRO: YHC played Bocce ball at the convergence party. Then the idea came about. And here we go!

Weather: Nice and cool

FNGs: None

COP:

SSH x15 IC

TTT x15 IC

THANG: Bocce Ball

4 guys run and roll a bocce ball (4 colors) at a little white ball that was tossed a moment before. Closest color to the white ball determines the category. YHC had a list of exercises to complete when the category was rolled.

Red: Chest Press, Merkins, Derkins, Bent Over Row, OHP, Carolina Dry Dock

Blue: Squats, Lunges, Calf Raises, Step UPS, Lt. Dans, Mtn Climbers

Green: Curls, Tricep Extension, Farmers Carry/Over head claps, Lawn Mowers, Genuines, Dips

Yellow: WW1 Sit-ups, Box Cutters, American Hammers, Heel Touches, Iron Crosses, Damn It’s

MARY: American Hammers till time was up.

Numberama:14

Namerama:Cheetah, Zamboni, Green Thumb, Mom Swap, Motherboard, Pink Slip, Shock Top, Placebo, Mega Block, Gypsy, Wingnut, Creeper, Spaceballs, Masterload

Pledge Prayer Announcement

MOLESKIN: The balls came up blue several times. Legs were hit heavy especially 90 calf raises in cadence. The PAX felt that one throughout the week😈

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.

Accelerator meets Rocky

  • When: 20191121
  • QIC: Motherboard
  • The PAX: Placebo (R), Zamboni, Cheetah, Harddrive, Pink Slip, Masterload, Creeper, Space Balls, Wingnut


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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 sorta chilly but who cares?

FNGs: No FNGs

Disclaimer: One armed pushups optional except for Placebo

COP:

SSH 15x IC

LBACs 15x each direction IC

Mountain Climbers 10x  IC

The Thang:

Mosey to get blocks and return to flag.  For the younger PAX, Rocky was just “a movie” but for us seasoned HIMs, it was the thing.    Fortunately for the Q, the F3 Exicon contained a few documented “Rocky” exercises such as the Rocky Balboa, Butkus, and Apollo Creed Burpees that were considered.  But we did learn how to spell ROCKY BALBOA with the following routine:

R:  Rocky Balboas (curb kickers) 106 OYO- Stallone only had $106 to his name when he wrote the script

O:  Outlaws (circle flutters) 15 IC- All Rocky fights except one went all 15 rounds.

C:  Contra Burpees 7 OYO  (increasing # Merkins) 7 – There were 6 Rocky Movies plus Creed which technically is not a Rocky movie but more is better

K:  Knerkins (knuckle Merkins) – until you can’t – substitute for Apollo Creed Merkins

Y:  Iron Crosses 28 OC – Fight rehersals for Rocky took 4 weeks or 28 days.  Hey – couldn’t find a good “Y” Exercise in the Exicon so “I” was next best choice – ROCKI

B:  Blockees 16 OC – Stallone tore his right pec during filming – took 160 stitches under right arm.  1 Blockee per 10 stitches.

A:  American Hammers 30 IC (Rocky’s famous run through Philly was 30+ miles.

L:  Lt. Dans w/ block 15 IC (Each movement Left, right, squat counts as 1 for 45 total) Inspiration for Rocky 6 was George Foreman winning HW title at age 45!

B:  Bobby Hurleys 15 OC

O:  Overhead Press – 43 OC.  Rocky released on Nov 21, 1976, 43 years ago.

A:  Alphabet (on your 6)  use legs to spell out alphabet – OC

Couldn’t forget Rocky’s dog Butkus:

Butkus – Rapid step ups on horseshoe walls.  This was a timed event  OYO until Q stops.  Butkus was Sly Stallone’s real dog.    This was done in conjunction with the Rocky Theme Song.

Return Blocks and mosey long way around park back to flag.

Mary: 

For duration of playing the song “Eye of the Tiger”, PAX planks until failure, then does squats till end of song.  A

Dying Cockroach, Protractor to finish out the time.

Numberama: 10

Namerama And Pledge: Done

Announcements:

Thanksgiving convergence, Drumstick Dash, Kiawah, Cocoa Cup

Prayers and BOM : 

Mom Swap has knee surgery next Tues, prayers for Dri Prime’s family who lost a young cousin. Masterload has important test coming up and Harddrive is looking for full-time IT position.  Just graduated with Masters Deg.

Devo:

Moleskin:  

Recommended to our youngers that they watch Rocky for a good old fashioned “Cinderella Story”.  Only Placebo proved he can do the Apollo Creed Merkin.  Give that guy some RESPECT.  Q had to show up PAX by being able to hold Plank for entire length of “Eye of the Tiger”, 4:11.

Blackjack Merk/Up

  • When: 20191017
  • QIC: Motherboard
  • The PAX: Placebo (R), Zamboni, Cheetah, Masterload, Creeper, Space Balls, Wingnut


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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: Thankfully cooler

FNGs: No FNGs

Disclaimer: Modify as needed

COP:

SSH 10 IC

Abe Vigoda 10 IC

 

The Thang:

Having difficulty coming up with something unique, what’s better than going to F3 Nation and finding a tried and true routine.   So I found a Blackjack routine which is similar to “11s” where you do one exercise 20x run to second spot and another exercise 1x (21 total).  Rinse and repeat with descending/ascending counts.   We started out with the first two exercises (Merkins and WWI Situps) where the PAX completed at grand total of 210 Merkins and 210 WWI situps.  With some time to spare we rounded out the workout with a series of 21 count exercises as follows:

  1. LBACs   21x IC
  2. Overhead Claps 21x IC
  3. Flutter Kicks 21x IC
  4. Iron Crosses 21x OC
  5. Some kind of Squat Hops 21x IC led by Zamboni
  6. LBCs 21x IC
  7. Pickle Pounders 21x IC

Mary: 

See above

Numberama: 8

Namerama And Pledge: Done

Announcements:

Cheetah mentioned some sort of crazy endurance test coming up

Sweet Tea 1/2 Marathon coming up Nov9th.

Prayers and BOM : 

Zamboni’s Mom needs prayers

Devo:

 

Moleskin:  

Wasn’t sure how long the Blackjack routine would take but sure of the muscle fatigue in arms and abs.  No pain, no gain.

Accelerator tries the Iron Pax

  • When: 20190919
  • QIC: Cheetah
  • The PAX: Motherboard, Placebo, Masterload, Wingnut, Creeper, Spaceballs, Hotwire, Happy Feet, Zamboni


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Intro: YHC did Iron Pax Challenge week 2 was dying doing it. Due to time constraints YHC shortened the run to just around the track.

Weather hot

FNGs none

COP:

TTT x10 IC

Imperial Walkers x10 IC

Hillbillies x10 IC

THANG: Iron Pax Challenge sorta

10 Manmakers

20 OHP

30 Kettlebell Swings

40 Goblet Squats

50 Merkins

One Lap around track.

Continue till 10 minutes before time (back was starting to hurt and could barely do squats or Kettlebell Swings, can’t do it don’t do Q it)

WW1 Situps

Iron Crosses

Box Cutters

American Hammers

Flutterkicks

Pickle Pounders

Numbers varied, kinda last second thing

Stow blocks

 

Namerama: Cheetah, Motherboard, Placebo, Hotwire, Masterload, Creeper, Zamboni, Wingnut, Spaceballs, Happy Feet

Pledge Prayer Announcement

Moleskin: This was just as sucky as the first time.

Cheetah can’t Cheat in Fantasy

  • When: 20190924
  • QIC: Cheetah
  • The PAX: Masterload, Zamboni, Mom swap, Creeper, Wingnut, Spaceballs, Ro Sham Beaux, Pink Slip


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Intro: YHC has had a rough go in fantasy. YHC wanted to return the favor.

Weather: Great

FNGs: None

COP: Zamboni and Boa scored 130 each.

65 LBAC Forward On Q

65 LBAC Backwards On Q

65 Over Head Claps

65 Seal Claps

THANG: Points Per Rep

Round 1: Zamboni

QB 22 points 22 Merkins On Q

WR 1  16 Curls on Q

WR 2  3 Tricep extensional Q

RB 1  15 Squats on Q

RB 2  16 Bent Over Row On Q

TE  13 Monkey Humper IC

Flex 36 Flutterkicks IC (we have two flex players, combined total then multiplied)

Kicker 9 Kettlebell Swings

Defense 21 Derkins 

Indian Run around Park

Round 2: Boa (same set up)

12 Merkins On Q

41 Curls On Q

6 Tricep extensions On Q

6 Squats IC

12 Bent Over rows On q

21 Monkey Humper IC

26 Flutterkicks IC

4 Kettlebell Swings

15 Derkins

Indian Run

Round 3 cause time: Master load (Week 2 loss)

14 Merkins On Q

7 Curls On Q

Masterload player a man who was Out. 20 OHP cause I was angry to lose to that.

14 Squats On Q

3 Bent Over Rows On Q

19 Monkey Humpers IC

75 (should have been 70 but counting in decimals for the whole team ya know) Flutterkicks IC

9  Kettlebell Swings

8 Derkins

Stow Blocks

Numberama 9

Namerama: Cheetah, Pink slip, Ro Sham Beaux, Mom swap, Zamboni, Masterload, Creeper, Wingnut, Spaceballs

Pledge Prayer Announcement

Moleskin: Zamboni hates me now. Good. Don’t win next time.

 

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!