Groundpound’n

FNGs: None 

4 HIMs posted to GP for boulders and discs.  Stubs was very excited about the playlist that began with Ice Ice Baby. Mumblechatter did not disappoint .  

Warm Up: 10x3cts of: Good Mornings,  Windmills, Willy Mays Haze, Sir Fazio Arm Circles (both directions), Seal Claps 25x3ct SSH and arm stretches.

Mosey to rock pile.

The Workout

Circle of Rock (of course): Mosey to the Rock Pile pick a LARGE rock. Alternate rocks between exercises.

3 sets of 10x3ct of each exercise:  Curls for the Girls, Overhead Press, Overhead Tricep Press, Rut Rows and Ground Pounders, Chest Press, Skull Crushers

1 Set of 10x3ct 6 inches, Box Cutters, LSF, 15/45/90 leg raises, Rock Spanks (w/ & w/o consent), 2 sets of Mountain Climbers

2 holes of disc golf w/ exercises between tosses.

Each PAX took turns driving discs toward basket. Exercise before and after a quick mosey to your disc

Hole 1 Exercises: Pretoss 20 Merkins, then 20 LBCs, 10×3 ct Lunges

Hole 2 Exercises: Pretoss 20×3 ct Balls to the Walls and Wall Sits, then 10x3ct SSH, 10x3ct Plank Jacks

Prayer Requests:   Sub’s Praise for his new bible study group and prayers for his upcoming MRI. For DOA’s father-in-law Wes and his cancer treatment.

Announcements: TriSprint in June

Hump Day TBD

Warm up lap to lower lot with agility
Warm ups
Willie Mays Hayes
Air squared
Slalom
Squatted moracan night club
Michael Phelps

Reverse broke back dirkens x10 3 rds
Indian run to upper Volleyball lot

Curb to curb 7’s
Mike Tyson’s
Dirkens
Bear crawls across

Big loop Indian run back to tennis courts
Crabs in a bucket
Broad jumps across court broad jump burpees back across

Mary
LBCs
Reverse LBCs
Box cutters
Plank
Catalina wine mixer
Pickle pounders

Great work men!

BS out

April Ultimate

18 HIM came out for an exhausting game of ultimate. Lots of hustle this morning. Can’t wait until next month to do it again.

BS Out!

Rollin’ with my PAX

FNGs: none
Warm Up: Quick mosey around the library. Hasselhoff was able to catch up with the group after parking late and taking a wrong turn down Library Hill (penalty burpees were skipped accordingly). SSH, Windmills, Imperial Walkers, Sir Fozio Arm Circles, Seal Claps and Overhead Claps
The Workout: YHC brought the workout die. We moseyed around downtown as we let the die decide our fate. Exercises performed included

  • frog squats/jumps
  • People’s Chair
  • planks
  • mountain climbers
  • and 30 burpees.

We got a little over 1.5 miles along the way.
Mary: Popcorn Mary all around including 30 Murkins (thanks Pumpkin Spice).
Announcements: Keep PAX that are training for events in your thoughts and offer some encouragement. Also, donate blood!
T-Claps (Recognition): Hasselhoff for tackling Library Hill solo!
Prayer: Stubs’s upcoming MRI, Best in Show’s neighbors.