Ground Pounder 7/2/2022 (1 week delay)

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FNGs: None

 

Warm Up:

Good mornings x10, Willie Mays Hayes x10, Daisy pickers x10, Sir Fazio arm circles x10 forward, x10 backward, Side Stradle Hops x 25

The Workout:

Mosey to the big rock pile. Pick a medium-big rock of your choice.
Curls for the girls, Wonder bras, Rut Rows, Overhead Tricep press, Ground Pounders, Rock Squats
On your six:
Chest presses x10, Box cutters, Low slow flutters
Repeat Rock sets and sets on your six
On to a game of Cornhole.
Teams Purple or Gold: Burpees given to the other team. Each point results in 1 burpee. We lost track of the total score, but each team performed at least 20 burpees in the process. PAX not tossing bags performed a squat hold until the next round.

Mary:

Freddie Mercury’s x10, Leg Raises: 6 inches, 45 degrees, 90 degrees, 45, 6, done

Announcements:

1776 workout set for July 4th. 7 AM.

T-Claps (Recognition):

Welcome back @ Stubs! We missed you. Congratulations to @Cobbler for getting a scholarship for the next year of school!

Prayer:

Prayers and thanks for @Stubs!  Stay strong.  Prayers for @Cobbler who is on a missionary trip and unfortunately got sick as soon as he got there.

Ground Pounder with the co-founder

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FNGs: None 

7 HIMs posted to GP for boulders and discs.  Great to see Stubs back.  Mumblechatter was amazing as expected.  

Warm Up: 10x3cts of: Good Mornings,  Windmills, Sir Fazio Arm Circles (both directions), Daisy Pickers, Seal Claps, Imperial Walkers and Hillbillies.

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: Curls for the Girls, Overhead Press, Overhead Tricep Press, Rut Rows, Bus Drivers and Ground Pounders,

2 sets of 10x3ct:Rock Press and Skull Crushers

1 Set of 10x3ct:  6 inches, Box Cutters, 30ct 6 Inches, Rock Spanks (w/ & w/o consent), Single Arm Merkins, Rockies, 30 ct Chilcutt Planks, Homer to Marge (GP style ie. with rocks)

2 sets of 70 ct Balls to the Walls and Preachers Chair (regular and Moroccan night club style)

2 holes of disc golf w/ exercises between tosses.

Each PAX took turns driving discs toward basket. PAX Squat Hold while we waited, 20 SSH after a quick mosey to our disc

COT: light stretching and Willy Mays Haze

Prayer Requests:   Sub’s appreciation for F3 helping his family in time of need and praise for his recovery and return, Prayers for Stub’s loved ones moving states, Prayers for Ponzi’s family as their daughter starts school soon for the first time.

Announcements: F3 Picnic and Bottle Shared coming up in July

Rolling Dirty

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Disney is my favorite place to Q, just so many options. YHC looked to bring back a few throwback moves from the likes of Pablo and Shamwow! as we closed out the June Challenge!

FNG’s: no
Warm Up: Good Mornings and then some mosey around back to the football field with stops along the way for some Imperial Walkers, Hillbillies, Frankenstein, and Sir Fazio’s.
The Workout: Stopped at the back wall of the school for some Shoulder Taps, Monkey Humpers, BTTW, and some People’s Chair with some humorous counts by Breach and Bobby Boucher. We moseyed over to the pit circle and split into two groups. 1 group would do 3 Burpees, head up the stairs, do 3 more Burpees, head down the stairs, then do 3 more Burpees. This was done while the other group did 5 squats/5 star jumps AMRAP. We then repeated this routine and the group not on the stairs did 5 Diamond Merkins/5 dips AMRAP.

We moseyed over to the large circle in front of the school for a variation on clock merkins. The circle was the clock and the merkins became Foxhole Merkins. Lots of grit picked up by these sweaty dudes and a few complaints on this routine. We made stops at 12, 7, 3, 11, and 6.

2 Indian run lines for some 4 corners in the large High School lot. Stops included: 5 burpees, 10 squats, 15 merkins, 15 dying cockroach, 10 burpees. Next we made our way with Indian Runs to the Abyss for 20 LBC’s at the top and 20 Star Jumps at the bottom. We made our way up the Abyss doing a partner wheelbarrow climb (partners alternated crawling per each flight of stairs and no dental accidents occurred). Once again for 20 LBC’s and 20 Star Jumps up and down the stairs with a fellowship run back to the flag.
Mary: Homer to Marge x20 IC
Announcements: Congratulations to team Naked Baby winning the June Challenge and particularly Breach and Cupid for schooling everyone on points.
T-Claps (Recognition): Bobby Boucher was officially handed the keys to 1st F in Southwake by YHC. He will do an amazing job of leading!. Stubs thanked PAX who’ve supported these last several weeks.
Prayer: Thanks for Stubs, Alpine, prayers for UTI and Pet Sounds in Carpex.

Lots of Pole and a Fire Hydrant

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YHC returned from a minor medical procedure to continue the 75 Hard journey and take the lead at Thunder. I haven’t been to this AO in awhile, so I was stoked to lead these guys. A ridiculously humid night, nobody left dry. The group chalked up over a mile and stopped more times than I can count.

FNG’s: no…but a cool cat visitor from F3 Concord…Yellowcake!
Warm Up: Good Mornings
The Workout: We took the Stinson/Grigsby sidewalk loop the whole way around to the back of Womble. It was roughly a mile and we stopped at every pole (either power or sign) for a series of exercises focused on Legs, Core, or Upper body. At each stop we either did 10 reps or 15 reps. We began each series with burpees. At each stop, we increased burpees from 1-5, then 5-1, then 1-5, then 5-1, giving us 50 burpees total by nights end. Exercises for the night included: Squats, Star Jumps, Donkey Kicks IC, Alternate Lunges IC, Fire Hydrants, Money Humpers IC, Merkins, Diamond Merkins, Curb Dips, Hand-Release Merkins, Nipplers IC, Annies IC, Shoulder Taps IC, Pickle Pounders IC, WW2’s, Freddie Mercury IC, Taps IC, Dying Cockroach, LBC’s IC, Homer to Marge IC. The last couple stops going back into the park featured some rock work including, Curls for the Girls, Triceps, Shoulder Press, Chest Press, Skull Crushers, Rock Merkins.
Mary: Built In
Announcements: Bobby Boucher is taking over as 2nd F Q. Stubs is back!!!!
T-Claps (Recognition): Wild Turkey shaking it out after his whipping of the Missoula Marathon!
Prayer: YHC took us out. UTI and some health issues.

Shoots and Ladders + 7’s

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YHC pulled in just in time with only 1 other car waiting in the parking lot of Kenny’s Grave. Visiting today was none other than Maddog2020 and RogerRoger. We didn’t have enough for basketball but we did incorporate our shooting skills. Here’s what went down.

Warm up lap around track

Good mornings
Sir fozio arm circles
Windmills
Seal jacks

Bball court
7’s – inch worm across court
Monkey humpers IC
Crab walks back across
Double wide merkins IC

Shoots and Ladders
Each PAX takes a free throw shot. If you miss we do the exercise. We add an exercise on each additional miss, like stack’em. If someone makes it, we take the exercise away
1-merkin x10
2-burpee x5
3-suicide
4-flutter-kick x10 IC
5-squats x15
We learned that Maddog2020 has mad hoop skills. We never got past the burpees since we kept making buckets.

Mary
Reverse LBCs
Homer 2 Marge
LBCs
Windshield wipers
Lower body stretches

Roger Roger’s M lost a friend to cancer at a young age. Remember that family in prayers.

Thanks for the visit guys, otherwise I would have been solo since no regulars showed up. Strong work!

BS out!

Visitor for VC

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FNGs:None
The Workout:About 9 miles and we all doubled down with Thunder.
T-Claps (Recognition): Excellent work Yellowcake! Thanks for joining us.

BLIMPS cut short

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4 PAX at TBD. One notable fartsack from Kosher and one tardy but glad to see Stubs back out.

Warm up down at shelter
Good mornings
SSH
Daisy pickers
Imperial squat walkers
Michael Phelps

Hindenburg BLIMPS
Laps around track at soccer fields stopping at 4 corners for exercises
Burpees x10 each corner
Lunges x20 each
Imperial walkers x30 each
Merkins x40 each
Due to time we went to the parking lot to finish up.
Plank jacks x50 each (2 sets)
Squats x60 each (2 sets)

Mary
Boat canoes x10

Praises for Stubs return. Great push today. YHC’s fault on distance between exercises which caused us to come up short. Maybe we can repeat it sometime soon.

BS Out!

Trotting the Boulder Bases

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Diamond Rio at Possum Trot

FNGs: None

Warm Up: Good mornings, Side Straddle Hops, Windmills, Imperial Walkers, Sir Fazio Arm Circles, Seal Claps

The Workout: 4 HIM moseyed to the rocks, grabbed our pick of the litter to play a game YHC calls Boulder Bases. Along the road surrounding the tennis courts, we started at one corner (1st base) doing rock exercises of 10 overheads, 10 triceps, 10 squats, and 10 curls for the girls. Rifle carried our rocks to 2nd base and dropped them before doing non-rock exercises at each base (20 plank jacks at 2nd base, add 15 Merkins at 3rd base, add 10 side straddle hops at “home plate,” and add 5 burpees at 1st base) before returning to 2nd base to do another round of rock exercises. Then we rifle carried the rocks to 3rd base. We carried on this routine until we could get the rocks to home plate. We changed up the non-rock exercises throughout, but kept the same structure of 20 reps, +15 reps, +10 reps, +5 burpees. At Home Plate, Diamond Rio’s 90’s hit song Nowhere Bound was played on repeat the entire workout because…why not?

Mary: shoulder stretches, downward dog, and some cobra for a quick wrap up

Announcements: South Wake picnic July 30th

T-Claps (Recognition): T-Claps for @Dangle, the pride of Wilson, NC, joining us in the gloom at F3 South Wake and cleaning up the Quay Walmart in the daylight!

Prayer: Unspoken prayers lifted up

Wiffleballs in the Nest

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FNGs: None
Warm Up: Good mornings, Side Straddle Hops, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal Claps
The Workout:

6 PAX moseyed over to the Middle School steps. We broke into 1s (Breach, Pumps, and KITTYLTTR) and 2s (Abacus, Warbucks, and Cupid). 1s climbed up the rails while 2s did dips and lunges. Switched. 3 sets.

Then PAX moseyed over to the baseball field for a wild game of Wiffleball. Bats were flying after the wiffleballs popped up by my daughter’s pitching machine. Homer = getting the wiffleball into the grass. Sticking to our 1s and 2s, if a team hit a homer, the opposing team had to do Balls to the Wall along the backstop while the home run team ran the bases sprinting to 1st, karaoke to 2nd, back pedal to 3rd, and karaoke to home plate. If a team didn’t get the homer, that team had to crab walk to 1st base and back pedal back while the opposing team enjoyed some shoulder press squats (don’t know the real exercise name). Humble brag: YHC’s team won the game 5 to 3. Props to Cupid and Warbucks! Hit the batting cages Breach, Pumps, and KITTYLTTR!

Mary: 7 Minute Abs (give or take a minute) – Low Slow Flutters, Freddie Mercuries, LBC, Pickle Pounders, downward dog
Announcements: South Wake picnic July 30th
T-Claps (Recognition): YHC is celebrating his 8-year anniversary with the M today.
Prayer: Praise God for 8 years with M. Prayers up for the unspoken prayer.

Post-workout, All PAX joined in for some 2ndF homebrewed coffee courtesy of YHC.

Oldie but Goodie

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6 HIM came out to Nutcracker to get stronger. We took a field trip over to Rovisys to use the ramp/rails and the long paved hill. Here’s how it went down.

Warm up otw to RoviSys
Good mornings
Windmills
Squatted Moroccan night club
Mtn climbers

Rail slides all the way up then bear crawl back down
Rails were a lot longer than I remembered.

11’s on the hill
Back peddle up and Lieutenant Dan’s down half way, then jog to bottom.
Diamond merkins and plank jacks both IC
Got through 8 rds and had to head back due to time.

Indian run back to base

3 mins of Mary
Reverse LBC’s
Windshield wipers
Hello dolly’s

Great to see so old faces at this AO. Good push today fellas.

BS Out!