The Ground Pounder 2/14/2026

/in /by

 thank you @Gump for getting me set up with a login

2/14/2026. The Ground Pounder – two of my Slack friends ( @Gump , @Socrates) joined me this morning at The Ground Pounder. They were not Slackers facing the morning cold, but they are High Impact Men, out working their minds, body’s and spirits.

We started with morning stretches – Sir Fazio, side straddle hops, Willy Mayes Hayes, good mornings, body squats, overhead arm stretches and seal claps. Gingerly mosey (no running here) to the rock pile with curls, overhead tri’s, rows, overhead press, and our namesake Ground Paounder -repeat. Small rocks with titillas, Arnold’s, and kickbacks – repeat. Short walk to the wall for Papal chair, and heal raises – repeat

Mary:  No playing around at the playground – with step ups, dips and Merkins. Finished with a round of Mary – low slow flutter ( Q favorite), hello dolly, heal taps and American hammers. Ran out of time for plank.

Prayers:  Asked for our Lord to hear prayers of F3 Nation and to guide us going forward today -followed by a second F with coffee fellowship at Fables coffee in HS.

Missing PAX:  We missed @Ausfart @Lube @Dauber, @Pole Vault, @Cancun, @stubbs, and always looking for @Forceps – hope to see more of you out next week

F3:  more thank a workout!

Building the CORE

/in /by

FNGs:

None

Warm Up:

We hit a mumble-chatter warmup

The Workout:

3 stations of weighted core exercises that comprised of 3 rounds. 

The exercises included:

(20lb sand ball):American HammersSit-up wall slamRotational wall slam

(15lb sand ball):Nut Crackers x 2Seated Lift Overs

(60lb sand bag) as timer 20 Reps:WWIII x 2WWI

Mary:

Then we moseyed the lot before ending with Mary until failure and stretches. 

Announcements:

None

T-Claps (Recognition):

None

Prayer:

Fram’s father is doing well and prayers for continued recovery and health.

 

Getting Crazy With Ivan

/in /by

FNGs: None

Warm Up: SSH IC, Sir Fasio Arm Circles IC, Daisy Pickers IC, and some stretching.

The Workout:

  • Entry fee of 100 consecutive kettle bell swings
  • Main Set #1
    • Bent Rows IC, Curls Fu Du Gurls IC, Overhead Press IC, and Tris For Da Guys IC.
    • Recovery Mosey
    • Rinse and repeat
  • Main Set #2
    • Little Tea Cups IC on each side, Dead Lifts OMU, and WW1s OMU
    • Recovery Mosey
    • Rinse and repeat

Mary: Tridents IC, Homer-to-Marge (weighted) IC, Low Slow Flutter IC, 60sec Chill Cut Plank Hold, Plank Jacks IC, Mountain Climbers IC, and some stretching.

Announcements: Q-em All Challenge, Post Tracker Challenge, and Site Qs adding attendance to new column on AO specific tab on the Q-sheet.

T-Claps (Recognition): None

Prayer: General

Fookin Guy

/in /by

Warm Up: Mosey to slide rules hill. GM, windmills, Fazio arm circles, Micheal Phelps, 1merkin/7IC mountain climbers increasing to 7 merkin/7IC MC

The Workout: 7s on the hill. Even travel forward up hill, odd reverse up hill. Delineate top and squats at bottom

Jack Webb (wall planks/MC) 

Mosey to tenniscourts

Burpee breakdowns with bear crawl forward and backward run at each side line from closest to farthest. 5-Merkins, 10-pulse squats, 15-squats, 20- burpees

3-corners stack em 

20-Kevin harts(calf raises),

20-Kevin harts(calf raises)

40-Frankenstein,

20-Kevin harts(calf raises)

40-Frankenstein

60-IC SSH,

Mary: hello Dolly, lsf, Homer to Marge, lbs, 7 captain thors.

Announcements: Midget needs friend fo racquetball
Prayer:Loss of family member of one of our paxs and health

Water weight

/in /by

FNGs:Nome

Warm Up:

Gm,windmill,seal claps, overhead claps, ssh

The Workout:

Mosey to rock pile grabbed medium size. To the track. Did 4 exercises with rock,

7 low to middle curls, 7 mid to top, and 7 full curls for the girls,

7 rutroos, 7 deadlifts, 7 full ground pounders

7 pulse squats, 7 full squats, 7 jump squats

21 triceps

Ran a lap

15 ww3

15 American hammers

15 stars with water weight

15 pitching strides with water weight

lap

Mary:

Lsf finished with 6 inches

American hammers

Lbcs

 Prayer:Health 

Booze Cruise Blues

/in /by

FNGs:

None

Warm Up:

Started with a hesitant Mission Statement and 3 Confidence building burpees

Nailed the Core Principles

Mosey, GM, WMH, Daisy Pickers, SFAC, SSH

The Workout:

1 – lap each
Broad jump burpees, lunge walk, bear crawl, mosey

Mary:

No Time

Announcements:

Hope Closet is looking for volunteer potential candidates for volunteer opportunities.

T-Claps (Recognition):

None

Prayer:

@Fram’s father is recovering from hip surgery

ChatGPT-Image-Feb-18-2026-08_55_27-AM

TROTTING the POSSUM

/in /by

9 PAX took a tour of Varina starting with some Howling Monkeys and Lebron James’ along the way. 

Never Too Late to Teach an Old Dog some New Tricks!

/in /by

FNGs:

None

Warm Up:

Standard Assembly and Transport Readiness

The Workout:

Mosey/Navigation of the neighborhood terrain and some lessons along the way. Working to bob the bumps and the vehicles along the way.

Mary:

Disassembly and clean up

Announcements:

Q’em All challenge and Post Challenge are out on slack, actively tracking 13 Q’em All participants and 7 AO Post Challengers. 

T-Claps (Recognition):

None

Prayer:

Prayers for all the injured PAX, Mike, Care Takers, 911 Dispatchers, First Responders, and Fire

Three’s Company on The Yard

/in /by

FNGs: None

Warm Up: SSH IC, Sir Fasio Arm Circles IC, Good Mornings IC, Daisy Pickers IC, and Stretching

The Workout:

Main Event #1:

  • Station 1 = Offset Merkins on sandbags
  • Station #2 = WW3s with choice of 40# or 60# sandbag
  • Station 3 = Clean and Throws across the parking lot and back with mandatory 80# sandbag
  • Rotate between stations
  • Rinse an repeat for 2 sets

Main Event #2: 

  • Station 1 = Deadlifts with mandatory 80# bag
  • Station #2 = Little Tea Cups with 60# bag
  • Station 3 = Walk across parking lot with a deep squat on each parking line with mandatory 80# sandbag on shoulders
  • Rotate between stations
  • Rinse an repeat for 2 sets

Mary: LSF IC, Homer to Marge IC, WW1s IC, Pickle Pounders IC, and a 45sec Chill Cut Plank Hold

Announcements: Q-Em All Challenge and Post Tracker

T-Claps (Recognition): None

Prayer: Unspokens,the general PAX, and Military/First Responders

Dora flew the coop.

/in /by

FNGs: Kotter was Enough 

Warm Up: SSH, Hamstring stretch, Willie Mays Hayes, SFAC, Seal claps and OH claps, parking lot lap mosey

The Workout:

DORA Thang 1: 100 reps each exercise. Dips, Squats, Swing set plank and.

DORA Thang2: 100 reps each. Pull-ups, Merkins, Lunge.

Mary: Mission Statement, Core Principles (7 burpee penalty), Jane Fonda’s and LBC

Announcements: Q’em all challenge and challenge yourself tracker

T-Claps (Recognition): New Job for Enough, College for Haggis, FRAM Dad successful Hip Replacement. 

Prayer: T-claps and unspoken