Seniors at Ground Pounder
FNGs: None
Warm Up: Three seasoned PAX (one PAX close to Respect) came out for a last minute Dauber Q beat down at Ground Pounder on this lovely, 45 degree, fall morning. Before U-turn started, Dauber told Forceps he had signed up to Q GP at 11pm the night before. Q-sheet works! Take a look at it and jump on it brothers. Feeling guilty for not being in the gloom for over 10 days (damn Catholicism), Dauber felt the need to step up. Forceps arrived immediately after I set the shovel flag in the ground. After comparing notes about our fondness of running, Sprinkler rolled in just in time to get started. Good mornings, Fazio Arm Circles, Daisy pickers, and static stretches got us us warmed up as we headed for coffee, I mean, headed to the wall for some wall work.
The Workout: Lunges and Frankensteins along the way to the wall. Three sets of BTTW and People’s chair for 15, 20 and 25 counts. Mosey to the rock pile. Lots of great mumble chatter while doing the following exercises with rotating medium-sized rocks: curls, tricep curls, O/H presses, rut-ros, GPs, trunk twists, Bus drivers, goblet squats, from our six, protractors, H2M, skull crushers, straight arm curls, chest presses. Return rocks, lunges to picnic table area for dips, erkins, derkins with up and over picnic tables thrown in. Leg work on the small wall, up/downs with L/R leg, star jumps. Got the arms involved with diamond merkins, wide merkins, with Dead bug, LBCs and WWIIs thrown into the mix.
Mary: Superman, leg lifts, bent leg lifts, and yoga stretches/poses.
Announcements: None
T-Claps (Recognition): These three senior PAX (two of whom did U-turn) for coming out on this glorious morning.
Prayer: Forceps has a group of kids he works with participating in some outdoor activities today. Helping them make good decisions in a safe environment. F-V and HS has seen a rise in drug overdoses; prayers for these people in pain, looking to get high and dying. Prayers to the first responders (fire, EMT, police) who are there to help these folks out and other members of our community in need. Prayers for our injured F3 brothers and their families/friends who are suffering physically or mentally. Dauber took us out.
F2 at new Coffee joint near Lowe’s post GP.
An honor I do not take lightly being able to lead you men. -Dauber
