Ballin!

/in /QIC:
PAX: , , , ,

FNGs:

None – sad day 🙁
Warm Up:

Burpee ladder with warm up exercises

SSH x10

Burpee x1

Sir fazio forwards x10

Burpee x2

Sir fazio backwards x10

Burpee x3

Repeat accordingly including Daisy Pickers, Good Mornings, Frankensteins, Imperial Walkers, Hillbillies, and Squats, stopping at 9x burpees.
The Workout:

Mosey to the rock pile – sharing is caring with 3 rounds of 10x Curls, 10x Tricep Extensions, 10x Squats, 10x Ground Pounders, and 10x Rut-rows

Mosey to the wall – 20x down the line People’s Chair and Balls to the Wall

Mosey to the basketball courts – Pax took turns taking up to 3 attempts at a roughly foul line jumper – the same one Markeith Morris had a shot at to help the Lakers win a title the night before. Pax that had just shot chose an exercise for everyone else to do while the one pax was shooting until they made a shot or missed all three. The pax were much better shooters than typical and many exercises only got 1 or 2 reps.

After 3 rounds we tallied how many times we had all missed all three shots (5 times). Farva weighed in that he liked Burpees so we did 5 x 2 = 10 burpees, meaning we didn’t have to do the last 10 that we owed from our ladder earlier.

Mosey back to the cars for the speaker to tune us up to Imagine Dragons’ Thunder – Plank hold the entire song, do a merkin on each “Thunder”
Mary:

20x reps of LBC, Homer to Marge, and American Hammer
Announcements:

Food Cupboard workday postponed due to rain

Blackops Holly Springs Half scheduled for November 14th
T-Claps (Recognition):

Frenchie and Macho Nacho for making it out in the rain

Farva for being our designated “grizzly veteran” in a very below average aged workout
Prayer:

State of our country

Ongoing COVID pandemic

I said MLarge

/in /QIC:
PAX: , , , , , , , , ,

FNGs: Macho Nacho (Frenchie’s friend) and Floss (Logan – Dovetail’s son)

11 HIMs posted to GP on a beautiful day.  YHC brought the music box & a basketball. 

Warm Up:

20x3ct SSH, 10 Good Mornings, 10 Daisy Pickers, 10 Hillbilly’s,

The Workout

Mosey to the Rock Pile for Circle of Rock: (Rotate rocks between exercises).  YHC said to grab MLarge rocks but we had some serious boulders in the mix

2 sets of 10x3ct of each exercise:  Curls for the Girls, Overhead Tricep Press, Wonder Bras,  Rutrows, and Ground Pounders

4 sets of 10x3ct Standard Press, 10x3ct  Windshield wipers, 10x3ct Box Cutters, 2 sets of 10x3ct Rock Spanks (with and without consent),

Mosey to the Basketball Court

Heavy Hoops:

Each PAX rotated between taking shots and exercises: shoot from 3 designated free throw areas. 2 attempts at each location followed by 1 attempt at a layup. Miss all 3 shots and add a 2Ct OYO Burpee penalty.

Rest of PAX perform exercises till 1 shot is made from each of the 3 location.

SSH, Standard Plank Hold,  Supermans, Plank Jacks, Lunges, High Knees, Squats, American Hammers, Squats, Shoulder Tap Planks.   OYO Burpees based on your personal penalty.

Mosey to the Wall of Pain

55ct People’s Chair (5 ct down the line), 10x3ct Aussie Ass Smackers, 30ct People’s Chair (Al Gore style), 30ct Ascending Testicles, 10x3ct Peoples Chair (Moroccan Night Club style),  30ct BTW

Mosey back for COT for some stretching.

30 ct Pigeon Pose, Calf stretches, 10×3 ct Willy Maze Hays, 10×3 ct Boat Canoes, 20 ct Cobras

Announcements: Donate to Give2Give: F3 Nation fundraiser for planting new groups across the country.

Prayer Requests:  Prayers for Dovetail and his family as they look for a new home in Arizona.  Prayers for our country, our country’s leadership especially for Trump and his family who are managing through COVID.

41 of A Lot of Thangs

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Today, Ground Pounder was the stage for YHC’s Birthday Q. My 41st trip around the sun! All I will say is that the great men of F3 will never know the impact they’ve had on my life for almost the last year.  I’m a far better version of myself and have done things my body thought to be impossible a year ago. Thanks for sharing reps, miles, burpees, rocks, trips up the Abyss, and rucks with me!

FNG’s: nah
Warm Up: SSH x 20, Sir Fazios F10/R10, Windmills x10, SSH x 20, Imperial Walkers x10, SSH x1, 1 Burpee. See what YHC is doing here???
The Workout: Circle of Rock Thang 1. Small rocks were selected by pax for each hand, so 2 rocks. Of course, Farva had rocks most pax would select as their “big” rock. Overall, through switching exercises we finished up 40 burpees, 41 shoulder Press, 41 lateral raise, and 41 front raise.  Exchange rocks for 1 bigger rock for Circle of Rock , Thang 2. Again switching between exercises we did, 41 Curls for the Girls, 41 Shoulder Presses, And 41 Star Jumps. We repeated the same counts and numbers, just with different exercises.  In the end, we got 41 of the following during this Thang: 41 Tricep press, 41 rock spanks with all paperwork signed, 41 ground Pounders, and 41 squats. Finished with 20 rut rows just because.

Mosey to the Wall of Pain. 41 count People’s Chair, 41 count BTTW. Repeato except we left it at 31 count for both, then a 21 count for both.

Man… we still got time left. Moseyed to playground knee wall for a mixture of exercises including 41 step ups, 10 irkins, 10 dips, 10 dirkins, and 11 merkins.

Mary: 20 Freddie Mercury’s, 21 H2M, 20 Pickle Pounders, 21 WW2, 41 IC count plank hold. Have a nice birthday! At this poin, Forceps mentions that “if you start the day off eating terds, everything else tastes better.”  Forward we go!
Announcements: Virtual HS Half. Tuesday Night Ted Talk w/ Dahmer.
T-Claps (Recognition): Nemo for the double down with YHC.
Prayer: our nation and leaders. Moby and his family.  YHC took us out.  The journey continues…

White Men Can’t Hoop

/in /QIC:
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FNGs: None

5 HIMs posted to GP including M4L.   YHC brought the music box & a basketball. 

Warm Up:

10 Good Mornings, 10 Daisy Pickers, 10 Hillbilly’s, 20x3ct SSH, 20 Fozzie Arm Circles, 10×3 ct Willy Maze Hays

The Workout
Mosey to the Basketball Court

Heavy Hoops:

Each PAX rotated between taking shots and exercises: shoot from 3 designated free throw areas. 3 attempts at each location followed by 1 attempt at a layup. Miss all 4 shots and add a 2Ct Burpee penalty.

Rest of PAX perform exercises till 1 shot is made from each of the 3 location.

Standard Plank Hold,  Supermans, Plank Jacks, Lunges, High Knees, Star Jumps, Hillbilly Squats, American Hammers, Squats, Split Jacks

Moseyto the Rock Pile for Circle of Rock: (Rotate rocks between exercises).

20x 3 ct of each exercise:  Curls for the Girls, Overhead Tricep Press, Wonder Bras,  Rutrows, Ground Pounders and Bus Drivers

20x3ct Rock Press, 10×3 ct Windshield Wipers, 10x3ct Box Cutters, 10x3ct Plank Rock Spanks (with consent), 10 Rockie’s, 20 Love Handle Haters

Mosey to the Wall of Pain
2 sets of 10x3ct Aussie Ass Smackers
2 sets of 50ct People’s Chair

OYO Burpees based on your personal penalty. (Thanks for the reminder DOA)

Mosey back for COT.

T-Claps: M4L wore a 30lb ruck the entire workout

Announcements: Sign up for mulch work, Upcoming Ted Talk (Dahmer) on depression and community support. Donate to Give2Give: F3 Nation fundraiser for planting new groups across the country.

Prayer Requests:  Prayers for Moby’s Dad passed away Wes, Forceps: Prayers for closure (divorce and Jon’s estate).

Heavy Hoops

/in /QIC:
PAX: , , , ,

FNGs: None

5 HIMs posted to GP this morning at 7AM.   YHC brought the music box once again. Disc Golf Tournament kept us from the original plan to integrate disc toss into workout but luckily I had a a backup plan to integrate some hoops. 

Warm Up:

10 Good Mornings, 10 Daisy Pickers,  10 Emperial Walkers, 10 Hillbilly’s, 10x3ct SSH, 20 Fozzie Arm Circles, 4×10 ct arms stretches, 10×3 ct Willy Maze Hays

The Workout

Circle of Rock: (Rotate rocks between exercises).

2 set of 10 x 3 ct of each exercise:  Curls for the Girls, Overhead Tricep Press, Wonder Bras, Trunk Twists,  Rutrows, and Ground Pounders.

4 sets of 10x3ct Rock Press, 10×3 ct Windshield Wipers, 10x3ct Box Cutters, 30ct 6 inches, 10 Rockie’s

Mosey to the Basketball Court for some Hoops where we learned none of us can shoot:

Each PAX rotated between taking shots and exercises: shoot from 3 designated free throw areas. 3 attempts at each location followed by 2 attempts for layups. Miss all 5 shots and add 1 Burpee penalty.

Rest of PAX perform exercises till 1 shot is made from each location.

Standard Plank Hold, LBCs, Plank Jacks, Lunges, High Knees, Star Jumps, Squats, Mountain Climbers, Squat Hold,

OYO Burpees based on your personal penalty

Mosey to the Baseball Bleachers

  • 10 Merkins, 10 Derkins, 10 Erkins, 20 Dips
  • 10×3 ct Step Ups, 10 WWIIs,
  • 10 Bleacher Merkins

Mosey back for Mary to stretch it out: Pigeon Pose, Calf Stretch, 10×3 ct Windmills, 4×10 ct arms stretches, 10×3 ct Michael Phelps.

Announcements: Sign up for mulch work starting up again next weekend.

Prayer Requests:  Prayers for Wes, DOA’s Father-In-Law going through another round of Chemo this week. Prayers for Shredder work & family stress.  Forceps: Prayers for divorce being finalized in the coming weeks and for his son Jon’s estate to be closed.

“Reasonable Q”

/in , /QIC:
PAX: , , , ,

FNGs: None

4 HIMs posted to GP this morning at 7AM;  1 HIM posted at 7:32.  Mubble chatter was fantastic.  YHC brought the music box.

WarmUp:

10 Good Mornings, 10 Daisy Pickers,  10 Emperial Walkers, 10 Hillbilly’s, 10×3 ct Windmills,  20 SSH, 20 Fozzie Arm Circles, 4×10 ct arms stretches, 10×3 ct Willy Maze Hays

The Workout

Circle of Rock: (Rotate rocks between exercises).

4 set of 10 x 3 ct of each exercise:  Curls for the Girls, Overhead Tricep Press, Wonder Bras, Trunk Twists,  Rutrows, and Ground Pounders.

Mosey to the parking lot.

4 sets of 20 Rock Press,

1 set of each: 10×3 ct Windshield Wipers, 10x3ct Box Cutters, 30ct 6 inches and 10x3ct Scissor Kicks

PAX pair up for 4 sets of Rock Planks and Crab Rock Planks while other PAX alternates between Frankensteins and Lunge Walks

Mosey to the Wall of Pain

  • 50 ct Prisoner Wall Sits, 10 Mountain Climbers, 10×3 ct American Hammers
  • 50 ct Bernie Wall Sits, 10 Plank Jacks, 20×3 ct LBC’s,
  • 50 ct Trump Wall Sits, 10 Star Jumps, 10 Homer to Marge, 10 each single leg H2M

Mosey back for Mary to stretch it out: Pigeon Pose, Calf Stretch, Hamstring stretch and Butterflies

Announcements:  Soft J 5K being hosted at AGS on Sunday; sign up for mulch work

Prayer Requests:  Prayers for Shredder work & family stress.  Praise for Forceps’ -AC fixed, car fixed, Volvo sold; Prayers for divorce being finalized in the coming weeks and for his son Jon’s estate to be closed. Praise for Pumpkin’s 19 yr old friend Sidiq for accepting Christ and prayers for Sidiq career path.

8/22/20 Ground Pounder

/in /QIC:
PAX: , , , ,

FNGs: None

5 HIMs posted to GP this morning.   Great to see everyone and to welcome Tetanus to GP.

WarmUp:

10 Good Mornings, 10 Daisy Pickers,  10 Emperial Walkers, 10 Hillbilly Squats, 10×3 ct Windmills,  20 SSH, 4×10 ct arms stretches

The Workout

2 sets of:  Happy Feet down row of parking curbs, Bear Crawl 1/2 way, Lunge Walks 1/2 way.

Mosey to the Wall of Pain

  • 50 ct Wall Sits
  • 10 x 3ct  Australian Ass Smacker
  • 10 Merkins
  • 10×3 ct LBC’s
  • 50 ct Al Gore Wall Sits
  • 10x3ct Australian Ass Smackers
  • 10 Merkins
  • 10 x 3ct LBC’s

Mosey to the Rock Pile. PAX all selected medium rocks and assembled along the bridge.

20 Rock Press, 10×3 ct Rock Tri-cep Extensions, 10×3 ct Windshield Wipers,

20 Rock Presses, 10×3 ct Rock Tricep Extensions, 10 Box Cutters,

20 Rock Presses, 10x 3 ct Rock Tricep Extensions, 10x3ct ct 6 inches and Scissor Kicks

Circle of Rock: (Rotate rocks between exercises).

3 set of 10 x 3 ct of each exercise:  Curls for the Girls, Overhead Tricep Press, Wonder Bras, Trunk Twists, Bus Drivers,  Rutrows, and Ground Pounders.

  • 2 sets of 10 x 3 ct Plank Curb Spanks
  • 10×3 ct American Hammers
  • 10x3ct Plank Jacks
  • 10x3ct Freddie Mercuries
  • 20 Love Haters  (10 for each handle)
  • 30 Squats
  • 30 SSH

Mosey back for Mary to stretch it out: Pigeon Pose, Willy Mays Haze, Calf Stretch, Cobra, Cat & Cow pose.

Announcements:  Sign up for mulch work

Prayer Requests:  Prayers for Shredder work & life stress.  Continued Prayers for DOA’s Father in Law, Wes undergoing chemotherapy treatment and for his wife. Forceps’ divorce being finalized in the coming weeks and for his son Jon’s estate to be closed.

Some Stones You Can Control

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PAX: , , ,

Distributive leadership opportunities were pre-blasted for Ground Pounder today. One of the best things we can do as men is recognize the strengths in other men around us and encourage them to lead alongside us. HIM’s need to be intentional about giving other men a chance to lead. One characteristic of YHC’s workouts is giving others a chance to take some leadership… and I’m not just talking about taking the cadence count when YHC is winded. Talking about intentional distribution here! 4 pax posted at Ground Pounder on a thick, foggy Saturday morning for some upper body blasting!

FNG’s: None
Warm Up: SSH x 20, Windmills, Merkins x20, SSH x15, Sir Fazios, Merkins x15, SSH x10, Frankenstein’s, Merkins x10.
The Workout: Mosey to the rockpile and select a rock. There were no Farva, Pikachu, or Shredder size rocks chosen today!  Circled up for curls for the girls, Tricep press, squats, rut rows, shoulder Press. 5 burpees, 10 star jumps, and 5 double merkin absolutions. Each pax then took a turn moseying up the parking lot, doing typewriter on the curbs and going fast feet back before returning. Each time a man left, they would delegate leadership for exercise and counts to another pax in the circle. During this time, there were many, many rock exercises chosen , including some Mary-type exercises and burpees, Star Jumps and more through the two whole rounds we did this.

Next, pax were instructed to trade rocks for two, hand-held, well-controllable rocks. Oboe, always quick with a line says “here’s two rocks I can control” while positioning rocks appropriately.

Going to the wall, YHC led the pax in 20 IC Shoulder Press, 20 front raises, 20 lateral raises, and an each pax 20 count of BTTW.  We proceeded to repeat this two more times with 15 and then 10 counts, respectively. Finished with 5 counts of above exercises and a 20 count each pax of People’s Chair. Mosey on over for Mary.

Mary: 20 IC LBC, 15 IC LSF, 10 PicklePounders IC, and 5 IC Homer to Marge.
Announcements: Mulch, Food Ruck at Needmore tomorrow.
T-Claps (Recognition): the pax making it happen out there!
Prayer: DOA’s father in law battling cancer, Saadiq, guy living with Pumpkin Spice and light on his path forward. YHC took us out. Honor to lead.

Candy Crush

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PAX: , , , , , ,

FNGs:none
Warm Up: mosey to home plate.  Fasio arm circles, 10 good mornings, 10 daisy pickers, arm stretches.
The Workout:15 erkins, 15 derkins, 15 dips.

mosey to playground 2 rounds of pax chasing exercise and then spinning the wheel to determine reps 5-25 per exercise.

Exercises included mountain climbers, merkins, plank jacks, American hammers, squats, pickle pounders, homer to marge, merkins, ssh, wwII, lbcs,  and 3 more I can’t recall.

moved to tires and did 2 sets of hopping over tire and a burpee, and then step ups on each leg.  X10 then x 6
Mosey to Ramos and did bear crawl up one side and down the other x3.
mosey to rock pile and did 20x curls for the girls, over head press, and ground pounder.

mosey to start and did 1-5 ratio of jack webbs.

finished with some arm and hip stretches.
Mary:incorporates in work out
Announcements: mulch, Derek Davis run at tiger blood, q swap.
T-Claps (Recognition):
Prayer:forceps, all effected by hurricane and guidance through Covid situations.

Ground Pounder with a twist

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FNGs: Nope

5 HIMs posted to GP this morning.  Mumble chatter did not disappoint. 

WarmUp:

10 Good Mornings, 10 DaisyPickers,  10 Emperial Walkers, 10 Hillbilly Squats, 10×3 ct Windmills, 10x3ct Fozzie Arm Circles,  20 SSH, 15 ct arms stretches

The Workout

Mosey to the Wall of Pain

  • 50 ct Wall Sits
  • 1 set of 10 x 3ct  Australian Ass Smacker
  • 10 Merkins
  • 50 ct Prisoner Wall Sits
  • 1 set 10x3ct Ascending Testicles
  • 10 Merkins
  • 20×3 ct Moroccan Wall Sits
  • 1 set 10x3ct Ascending Testicles with a few holds

Mosey to the Rock Pile. PAX all selected perfectly large rocks (so proud) and assembled in the lot.  Rotate rocks between exercises.

3 set of 10 x 3 ct of each exercise:

Curls for the Girls, Overhead Tricep Press, Wonder Bras, Trunk Twists, Bus Drivers,  Rutrows, and Ground Pounders (of course).  Broke up each set with Ab exercises.

  • 2 set of 10 x 3 ct Plank Rock Spanks (1 without consent; 1 with)
  • 40 LBCs
  • 10x3ct Freddie Mercuries
  • 10 x 3ct Windshield wipers
  • 10x3ct Scissor kicks
  • 10x3ct Box Cutters
  • 10x3ct Rocky’s
  • 20 Love Haters  (10 for each handle)

Mosey back for Mary

Ended with ACDC’s Thunder Struck to end the suck.
Divided song in 3 sections.

1st section:  SSH + Squats on “Thunder” (just about killed us)

2nd section: Mountain Climbers  + Merkins on “Thunder”

3rd section: LBCs + Homer to Marge on “Thunder”

Announcements:  Mulch day at Bass Lake, Derrick Davis and Yogging 5Ks Sign up open

Prayer Requests:  Praise for all HIMS who support one another in times of need. Praise LED’s uncle on solid road to recovery.  Continued Prayers for DOA’ Father in Law, Wes undergoing chemotherapy treatment.