Rock the Body
FNGs: Warm Up: The Workout: Mary: Announcements: T-Claps (Recognition): Prayer:
Needmore Ruck
4 strong men showed up for good conversations this morning from snakes and frogs to whiskeys and cigars. 3.2 miles through the red and blue trails. With time to kill we finished with a tour of the new school/community center.
Let the bodies hit the floor
FNGs:None
Warm Up: Core Values/Mission while Squats, Plank, Daisy Pickers, GM, SSH.
The Workout: teams of 2, 3 SB 80/60/40 full length of FB field Burpee Bag toss or Bear Crawl drag. One guy runs while other works. Rotation upon return. Odd man out harness Bear Crawl drag 120lbs around inside of track. Rotate as PAX gets tired. Rinse and repeat back but opposite combos.
Mary: No time
Announcements: Even the Odds next week . Road clean up postponed, HSFC needs $donations
T-Claps (Recognition): Prayer: FRAM work patience and humility. Unspoken
This could be the start of BRR Training
FNGs: not today.
Warm Up: Incorporated into the workout.
The Workout: Leave Ting and head to the greenway in Arbor Creek. Stops along the way for good mornings, arm circles, over head claps, seal claps, reverse lunge, squat.
At the greenway bridge we stopped and spent the remainder of our time on the hill that enters into Sunset Ridge. Pax did 10 merkins and 10 IC LBCs then ran to the cul de sac for 10 star jumps. Rinse and repeat.
On the return to Ting we stopped for additional reverse lunges, windmills and good mornings.
Finished up with the Pledge of Allegiance at the flag.
Mary: she didn’t show up today!
Announcements: Couple of service opportunities this weekend –
- HSFC gutter install and clean up.
- Travis Manion road clean up in FV.
T-Claps (Recognition): Banana Seat with his weighted vest this morning. Pikachu, Vasoline and Gizmo with EC this morning.
Prayer: Banana Seat’s mother had quadruple bypass last week. Sick/injured PAX.
AGS – 5-6 around bass lake
FNGs: n/a Warm Up:Mosey The Workout: 5-6 miles from Womble Park to Bass Lake, full 2 miles around the lake, return through Sugg Farm. Mumble chatter was encouraged and headlamps shown the way
Mary: n/a Announcements: Two 3rd F opportunities on March 8th, Food Cupboard project (Wiggly) and road clean up (Breach) T-Claps (Recognition): Prayer: Community members that have lost loved ones and health issues we are aware of.
Grateful Merkins
FNGs: n/a Warm Up: side-straddle hops, frankenstein, hill-billies, imperial walkers, seal claps, overhead claps, smurf-jacks
The Workout:
Move 10 yards/ 10 x merkin/ 10 x plank exercise
For the Move, rotating between skater jumps, forward lunge, backward Lunge
10 standard merkins
For the plank, roating between shoulder taps/spidermans/plank jacks for 10 sets
Before commencing merkins, plank hold while PAX answer a question about F3 or something they are grateful for.
Mosey followed by: wall for step ups, dips, irkins, dirkins for 2 sets of 10 reps each
Mary: Popcorn Mary
Announcements: Volunteer for installing gutters at Holly Springs Food Cupboard on Saturday March 8th, morning.
T-Claps (Recognition):
Prayer: Recovery from natural disasters in SoCal, still have recovering going on
Popcorn and Movie
FNGs: None
Warm Up: SSH, SFAC
The Workout:LED 15 min -Burpee / Side Crawl through the entrance dividers. Bear Crawl Squat Stack’ems up to 10 at every divider. BC then Merkin stack’em up to 10. Flip gone 15 min- Peoples Chair 10 count each PAX, BTTW 10 ct each PAX, 20 dips. Rinse and repeat 3x. FRAM 15 min – Stair Step ups, Fast feet, 1 jump squat per landing, bunny hop up, 1 JS per landing, Backward lunge up ramp, Bear Crawl downstairs, Crawl Bear upstairs , Lunge Walk down ramp, repeat BC/CB on stairs.
Mary: Scissors IC for 2 min
Announcements: Ruck Club Hwy Clean up, Q sheet, Man Night 3/2,
T-Claps (Recognition): F3 men clown car and accountability, holding the F3 standard.
Prayer: BS mom recovering ,FRAM patience/Humbled at work.
Noice Ordinance Choppa Q
FNGs: 2 now Rump and Goldfish
Warm Up:SSH, Good Mornings, windmills, Hillbillies
The Workout:partner Sandbag throw 50 yards while one partner does merkins
roll the dice for workout while one pax carries a 80pound sandbag
Mary:none
Announcements:Adopt a highway March 8th 10:30am Vote for Best in Shows of
T-Claps (Recognition):Breach and Shooting Blanks in The race for the sun. Yogurt in a mountain bike race Prayer: for guys that aren’t here
Ground Pounder 2/15/2025
FNGs: None
Warm Up: Always start with some good mornings and stretching exercises to keep this Respectful bunch loose so we don’t pull something.
The Workout: Rock exercises, wall exercises, disc golf exercises and finished with some picnic table dirkins, merkins and irkins.
Mary: Round the circle with your core exercise of choice.
Announcements: Socrates will step up and be the co-Q for Ground Pounder! Many thanks for Pumpkin Spice for co-Q’ing Ground Pounder for the last 1-2 years!
Ended with prayer.
Ground Pounder 2/8/2025: Dual Q with Socrates & Norm!
FNGs: None
Warm Up: Led by Socrates! Plenty of stretching and mumblechatter.
The Workout: Led by Norm! Team work with multiple rock reps with the other member moseying to the bleachers to perform another exercise.
Mary: Led by Socrates!
Finished with prayer.