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!
Frozen Balls
/in Nutcracker/by Alex CoppolaFNGs:none
Warm Up: ssh, willy mays hays, mtn climbers, sir fazio arm circles
The Workout:
PAX moseyed around the side of Oakview to find a wall. Each PAX performed 5 wall balls while everyone else held a standard plank. We lined up on the wall for a 10 count from each PAX while passing 20lb ball back and forth
Moved over to the track for 4 rounds of 20 merkins, 30 squats and 20 wwi. After each round we ran a lap.
Moseyed to basketball court for a round of 10 slam balls while PAX held a plank.
Mary: Finished off with several rounds of core and stretching .
Announcements:none
T-Claps (Recognition): none
Prayer: prayers for RogerRoger who had throat surgery
Two Birds of a Feather at The Nest
/in The Nest/by StovepipeFNGs: None
Warm Up: SSH IC, Good Mornings IC, Daisy Pickers IC, Sir Fasio Arm Circles IC, stretching.
The Workout:
Mary: Low Slow Flutter IC, Homer-to-Marge IC, WW1s IC, and stretching
Announcements: None
T-Claps (Recognition): None
Prayer: Finkle and his M clearing all consumer debt this year.
Left holding the Sandbag
/in Prison Yard/by FramFNG: None
W-UP: Dynamic with some stretches
The Thang:
Divide all same bags and med balls evenly at top/bottom of parking lot hill. Divide into 2 teams. One team leader as POC
Thang 1:
30 reps per person each bag/ball
Heels over ball
Curls -40 lbs
OH press – 60 lbs
Dead lifts – 80 lbs
One each bag/ball has been completed on member runs it to other teams camp. That camp has 3 burpees before they can continue.
Fastest team to move all objects wins. Burpees must be done before winner declared.
Thang 2:
30 reps per person each bag/ball
Triceps- 40 lbs
Squat- 60 lbs
Med ball – 2 taps = 1
Sand bag burpee – 80 lbs
Mary:
Seated Hallelujahs with 40lbs and med balls. 4 Rounds
Announcements: Q them all challenge, post challenge and Breach working on multi ruck event.
T-claps / Prayer: Flip phone traveling, FRAM Dad hip surgery, 8-bit recognition of Iron sharpening Iron.
Using the Strings
/in Mutiny/by Gump5 PAX showed up to use the TRX “strings”. Warmed up because it was cold out and then proceeded with 4 rounds of various TRX exercises. And an Around the Horn Mary.
Prayers for upcoming surgeries and healings, jobs, and travels.
Rainy Ruck
/in NeedMore Ruck/by JC PrinceFNGs: none
Warm Up:fists bump
The Workout: Rucked 3 miles
Announcements:Good to get back out to The Gloom (Choppa)
Prayer:for the PAX that are battling anything to know they aren’t alone. Lube’s son freind Alexander going throught stuff with his dad.
Here We Go, Easy Run
/in Any Given Sunday/by Flip PhoneFNGs:
None
Warm Up:
Standard with a focus on hamstrings
The Workout:
4 mile run through the town of Holly Springs. With Cadence support from Itunes!
Mary:
None
Announcements:
None
T-Claps (Recognition):
Flip Phone for making it out after a night of bourbon, fire, and cigars
Prayer:
safety for all those in the Bomb cyclone storm and safe travels this week.
The Ground Pounder 2/14/2026
/in Ground Pounder/by Mike Kellythank 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 Sheepdog/by Flip PhoneFNGs:
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 Hammers
Sit-up wall slam
Rotational wall slam
(15lb sand ball):
Nut Crackers x 2
Seated Lift Overs
(60lb sand bag) as timer 20 Reps:
WWIII x 2
WWI
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 Crazy Ivan/by StovepipeFNGs: None
Warm Up: SSH IC, Sir Fasio Arm Circles IC, Daisy Pickers IC, and some stretching.
The Workout:
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 Cletus/by LEDWarm 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