Last Ground Pounder of 2019

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FNGs: None

5 HIMs showed up to GP on a beautiful morning. 

WarmUp:

10 Good Mornings, 10 Windmills, 10 Daisy Pickers,  20 Fozzie Arm Circles, 10 Emperial Walkers, 10 Hillbillies, 20 3ct SSH, 10 Willy Mays Haze

The Workout

Mosey to the Rock Pile. Rotate around rocks between sets.

  • 3 sets of 20’s – Curls for the girls
  • 3 sets of 20’s  – Overhead Overhead Tri-press
  • 3 sets of 10’s – Ground Pounders
  • 3 sets of 10’s – Trunk Twists
  • 3 sets of 10’s – Bus Drivers
  • 3 sets of 10’s – Rutrows
  • 3 sets of 10’s – Standard Bench Press
  • 1 set of 10’s Windshield wipers
  • 30ct 6 inches
  • 10ct Low Slow Flutter
  • 10ct Box Cutters

PAX pair up:

1 does Rock Plank Hold while other Bearcraws 20 yards and back then switch.

1 does Rock Crab Hold while other Lunge Walks for 20 yards and back.

Mosey to the Wall of Pain

  • 50ct Wall Sits Prisoner style
  • 25ct BTW
  • 50ct Wall Sits Al Gore style
  • 25ct BTW

Mosey to playground for Cards of Pain

  • 2 sets of 7ct Absolutions (thanks Farva for setting the pace)
  • 2 sets of 10 x 3ct Plank Jacks
  • 2 sets of 10x 3ct American Hammers
  • 2 sets of 10 Dips
  • 2 sets of 10 Rocky’s
  • 2 sets of 10x 3ct Mountain Climbers
  • 2 sets of 10 x 3ct Lunges
  • 2 sets of 10 x 3ct Split Jacks
  • 2 sets of 10 Merkins  

T-Claps for Farva for doubling down with 3.5 @ U-Turn prior to posting GP

Announcements:  Throwback 5 mini-convergences all week starting this Monday at Mutiny,  Make plans for Wilmington Marathon March 21st, Crosby’s band plays tonight at 10PM @ Brickhouse in FV.

Prayer Requests:  Prayers for Sprinkler’s dad and family, Forceps nephew Connor going through another drug rehab program.

Fanny Pack took us out.

 

12 Days of Christmas w/ Rocks!

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It was going to be a busy Saturday morning in SW Wake.  I had triple-dogged-dared PAX to come out for 3 separate morning get-togethers consisting of U-Turn, Ground-Pounder and running the 5K Suggly Sweater.  We had only one taker.  PAX were saving their legs supporting Oakwood 24 – an outstanding cause and incredible endurance feat!

FNGs:  None

Warm Up:

Jog around parking lot.

25 SSH

12 Good AM

12 Sir Fozio Arm Circles (F/B)

12 Don Quixotes

The Workout:

 

Mosey to the rock pile for Dauber’s interpretation of the 12 Days of Christmas (with ROCKS).  Had a winkie but left it on my counter so I called an audible making up the 12 days with help for the PAX.

Day 1:  1 Goblet Squat

Day 2:  2 Tricep Curls

Day 3:  3 Rut-Rows

Day 4:  4 Bus Drivers

Day 5:  5 Frickin’ Burpees OYO

Day 6:  6 (Total) Midget Love Handles:  3 R, 3 L

Day 7:  7 Curls for the Girls

Day 8:  8 Toe Taps

Day 9:  9 Ground Pounders

Day 10:  10 Plank Holds – Touch Rocks

Day 11:  11 Overhead Presses

Day 12:  12 Wonder bras

Return Rocks.  Mosey to Bathroom wall.

12 c BTTW

12 c People’s Chair

12 c Australian Mtn Climbers

Rinse and Repeat

 

Mosey to the shelter with blue ground.

Mary:  LBCs, Plank holds, H2M, YOGA

Announcements:  Snuggly 5K, Oakwood 24

T-Claps (Recognition):  The PAX who kept compressions going on Sgt Pepper until EMS arrived.

Prayer:  Oboe’s dad with heart valve operation, Sprinkler’s dad in hospice, UNSPOKEN

Honored to lead.  -Dauber

The sun did not shine…

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FNGs: None
Warm Up: SSH, Sir Fazio Arm Circles, Overhead Claps, Imperial Walkers
The Workout: The sun did not shine, it was too wet to play….so we did lots of reps of difficult exercises that cold cold wet day.

Unfortunately the weather had me handcuffed with respect to exercises this Q. So kept us out of the grass today. Full disclosure: going in I had no idea what we were going to be doing as this was also mostly an unfamiliar AO for me. That being the situation, probably going to leave out some stuff in this BB.

After warmups, moseyed over to the rings on the playground for some pull-ups, 10…modify as needed and squat hold for the six.

Mosey over to the covered picnic tables for merkins, derkins, and dips. 15 of each.

Back to the rings for another round of pull-ups (this was going to be the trend for today)

Back to the picnic tables for 30 Freddie Mercuries.

Mosey over to the parking spaces perpendicular to the creek bridge. Bear crawl to the end of the spaces, then bear crawl back. YHC instructed PAX to grab a rock. DOA and Forceps grab asteroids while I get a smaller one. We did a bear crawl rock push the length of the spaces. Halfway through, YHC is gets rock envy and switches up for a much larger one to complete the excercise.

20 Wonderbras and then we placed the rocks back in the creek so they could be with their family.

Mosey over to the wall. Balls to the wall 20 count for each PAX.

Stayed on the wall for some people’s chairs, 20 count and then hallelujahs counted off by each PAX.

Back to the picnic tables for 10 homer to marges (exicon).

Mosey over to the circle sidewalk for some bunny hops. Do a lap, try to hit the middle of each square. Modify with step ups if needed. Did 2 laps.

Back to the picnic tables for 30 LBCs.

Back to the rings for one more round of pull ups.

Back to the picnic tables for box cutters x20, standard merkin x20, windshield wipers x10

Have a nice day. YHC took us out

Mary: Did plenty of core throughout the workout, so not really
Announcements: Christmas Party (already happened at the time of this writing.
T-Claps (Recognition): PAX that came out in the nasty weather
Prayer: YHCs father-in-law whose having a heart procedure this week, Wallaby’s family, Slide Rules family as they prepare to welcome a new life into the world while also mourning the loss of a dear family member. All unspoken. Apologies for any omissions.

Welcome FNG Frenchy

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FNGs: Frenchy (Shredder’s son)

5 HIMs showed up to GP. 

WarmUp:

20 x 3 ct SSH, 10 Good Mornings, 10 Windmills, 10 Daisy Pickers, 10 Emperial Walkers, 10 Hillbillies, 10 Willie Maze Haze

The Workout

Mosey to the Rock Pile. Rotate around rocks between sets.

  • 3 sets of 20’s – Curls for the girls
  • 3 sets of 20’s  – Overhead Overhead Tri-press
  • 3 sets of 10 x 3 ct – Ground Pounders
  • 3 sets of 10 x 3 ct – Trunk Twists
  • 3 sets of 10 x 3 ct  – Bus Drivers
  • 3 sets of 10 x 3 ct – Rutrows
  • 3 sets of 10 x 3 ct – Standard Bench Press
  • 2 sets of 10 x 3 ct Windshield wipers
  • 10 x 3 ct 6 inches
  • 10 x 3 ct ct Low Slow Flutter

PAX pair up:

2 sets of alternate weighted plank hold while other runs 30 yards

2 sets of weighted crab hold while other runs 30 yards

25 yard Bear Crawl Indians – PAX line up single file in plank hold, take turns bear crawling to front of line.

Mosey to the Wall of Pain

  • 50 ct Wall Sits
  • 10 x 3 ct 5ct BTWs
  • 50 ct Wall Sits
  • 10 x 3 ct BTWs

Mosey back to Playground for Cards of Pain: 16 exercises in total

2 sets of 10’s: Mnt Climbers, Plank Jacks, American Hammers, Rocky’s, Lunges, Merkins, Split Jacks, Dips.  Frenchy got to call Jokers so a 10 ct of Have a Nice Days were performed.

Announcements:  Christmas Party next weekend (Sign up online)

FNG naming: Frenchy got his name from 16-bit for his current acting role in the Hunch Back of Notre Dame that requires lots of kissing practice as well as his former role in Les Miserables.

Prayer Requests:  Shredder’s Sales Manager’s family with health issues, for health of HIMs doing Frosty CSAUP.

YHC took us out.

You’re gonna want gloves for this

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FNGs: Not today

7 HIMs showed up to GP on a dreary but relatively warm morning. 

WarmUp:

10 Good Mornings, 10 Windmills, 10 Daisy Pickers,  20 Fozzie Arm Circles, 10 Emperial Walkers, 10 Hillbillies, 10 3ct SSH

The Workout

Mosey to the Rock Pile. Rotate around rocks between sets.

  • 3 sets of 20’s – Curls for the girls
  • 3 sets of 20’s  – Overhead Overhead Tri-press
  • 3 sets of 10’s – Ground Pounders
  • 3 sets of 10’s – Trunk Twists
  • 3 sets of 10’s – Bus Drivers
  • 3 sets of 10’s – Rutrows
  • 3 sets of 10’s – Standard Bench Press
  • 2 sets of 10’s Windshield wipers
  • 20 ct 6 inches
  • 20 ct Low Slow Flutter

PAX pair up:

1 does weighted plank hold while other runs 40 yards and back then switch.

1 does weighted crab hold while other Frankensteins for 20 yards and back.

Mosey to the Wall of Pain

  • 70 ct Wall Sits
  • 5ct Ascending Testicles
  • 35 ct Wall Sits
  • 5ct Ascending Testicles

Mosey back to Flag

Pick a parking line Bear Crawl to end 10 ct LBCs, Bear Crawl back, 10 ct WWIIs,

Bear Crawl to end, 10 ct Freddy Mercuries, Bear Crawl back, 10 x 3ct 6 inches

Quick Feet around entire parking lot, Karaoke back

Roll the Dice (sets varied from 5 – 20 depending on the roll; If doubles were rolled we doubled the number

  • 6 3ct Plank Jacks, 9 American Hammers, 12 Boat Canoes, 7 Squats,  9 Rocky’s, 8 Lunges, 10 Merkins, 5 Split Jacks, 20 Shoulder Tap Planks, 8 Supermans, 7 Squats,  

Announcements:  Christmas Party and CSAUP coming up

Prayer Requests:  Dusty’s brother getting life back together after a stroke, DOA’s wife coping with loss of mom, Quiver’s daughter and family,

YHC took us out.

Three for GP

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FNGs: None

A balmy, 30 degree, beautiful morning.

 

Warm Up:  Jog down road covered in speed bumps to the split fence.  Return with Frankensteins, Window (hip) openings, SSH, DP, and avoid getting hit by Pikachu driving in late.  Thanks for heads up from F3/HSRC members for calling “car back”.    Merkins.

The Workout:  BTTW (15), Static exercises, runner’s pose.  Mosey to rock pile.  Without letting go of the rock, PAX completed the following exercises IC (10c) or Reps (10): Rut-ros, CFG, Tricep, Side Twists, GP, on your 6 – BP, Skull crusher, WWII with rock, Straight arm back with legs at 90 & 45 degrees.  Toe tappers, Merkins with alternating touching of rock.  Damn those rocks were frosty.  Return rocks.  Mosey to blue area for erkins, dips and derkins on picnic table.  Stretches and LBCs.  Lunges, star jumps, L/R up downs on small wall.  More stretches.  Carolina dry docks, plank jacks, pickle pounders.  Looking for additional help, PAX chimed in with a nice change-up from Sprinkler (name ?) alternating legs forward and then side to side.  Pikachu added the break dancer.  Back to the blue ground for yoga.  Outstanding mumble chatter this morning.  H2M.

Mary:  Yoga.  So much better on the blue pad rather than gravel at various FV/HS parking lots.  American hammers.

Announcements:  Frosty CSAUP.  F3 Holiday Party.  Veteran’s Day lunch at Mason Jar (HS) – Mon at 11:30.

T-Claps (Recognition):  All of our Veterans.

Prayer:  Dauber took us out.  Pikachu’s M; PAX traveling; Prayers of thanks for Dauber’s daughter getting accepted to two great schools this week.

 

An honor to lead.  -Dauber

Short and Sweet

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FNGs: Not today

4 HIMs showed up to GP on a cold but clear sub 40 morning. 

WarmUp:

20 Fozzie Arm Circles, 10 Good Mornings, 20 SSH, 10 Daisy Pickers, 10 Windmills, 10 Emperial Walkers, 10 Hillbillies, 10 Willy Mays Haze, 20 ct Pigeon Pose stretch

The Workout

UnBEARable: PAX line up in single file plank hold. HIMs Plank Hold and take turns Bear Crawling to front of the line until we get to end of parking lot then Crawl Bear back to the the starting line.

Mosey to the Wall of Pain

  • 40 ct Al Gore Wall Sits
  • 20 ct Balls to the Walls
  • 40 X 3 ct Moroccan Night Club Wall Sits
  • 20 Ct Balls to the Walls

Mosey to the Rock Pile. Rotate around rocks between sets.

  • 2 sets of 20’s – Curls for the girls
  • 2 sets of 20’s  – Overhead Overhead Tri-press
  • 2 sets of 10’s – Ground Pounders
  • 2 sets of 10’s – Trunk Twists
  • 2 sets of 10’s – Bus Drivers
  • 2 sets of 10’s – Rutrows

On your 6:

  • 10 X 3ct Windshield Wipers
  • 20 X 3ct 6 Inches

Mosey to Playground for Roll the Dice (sets varied from 3 – 20 depending on the roll; If doubles were rolled we doubled the number)

  • Plank Jacks, American Hammers (2 sets), Dips (2 sets), Rocky’s, Mnt Climbers, Lunges, Merkins, Split Jacks, Star Jumps, High Knees, WWIIs, Derkins, Erkins, Shoulder Tap Planks, Hand Release Merkins, Single Leg Homer to Marge, LBCs, Squats, Step Ups (2 sets),  Turkish Prisoner Get ups, Pickle Pounders (Convict rolled a 3 and said “these will be short and sweet”- to which was replied “That’s what she said”) 

Mosey to Flag for COT

Announcements:  None

Prayer Requests:  DOA and Convict both have pregnant baby mamas that are due in March. Forceps and 3rd Cousin both have a lot of travel in the coming weeks, Crab Legs going through experimental treatment.

YHC took us out.

No Mas Shredder!

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3 HIMs at GP 

FNGs: none

Warm Up:  20 Fozzie Arm circles, 20 SSH, 10 Good Mornings, 10 Daisy Pickers, 10 Imperial Walkers, 10 Hillbillies, 15ct Pigeon Pose

The Workout:
11’s:  1st 5 sets: Merkins Bear Crawl to end of parking line Mountain Climbers then Crawl Bears back

Last 5 sets: LBCs Bear Crawls WWIIs then Crawl Bears back

Mosey to the rock pile

3 sets 20ct Curls, Triceps Press, Rutrows, Bus Drivers and Ground Pounders

YHC shared I’m on day 6 of a Vegan diet and the harassment I receive from coworker. What the way to a man’s heart? – through his stomach. What’s the way to a Vegan’s heart? – through his vajajay. 

Return the rocks and mosey to playground

YHC called an audible and assigned Shredder to take the last 10 minutes due to exhaustion. Mumble chatter did not disappoint.

Mary:

Series of leg raises and stretches.  Shredder brought the pain to kegel exercises.  First 30 reps were a cake walk but last 30 were grueling (too much pain for me) 

Announcements: Crab Legs World Series Party tonight. Several HIMs completing Tuna Relay today

Prayer Requests: Prayers for Shredder & family as they travel to Florida for the anniversary of father’s passing. DOA’s wife who lost her Mom and continued prayers for Forcep’s youngest son struggling to find his way through his first year of college.

Seniors at Ground Pounder

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FNGs: None

Warm Up:  Three seasoned PAX (one PAX close to Respect) came out for a last minute Dauber Q beat down at Ground Pounder on this lovely, 45 degree, fall morning.  Before U-turn started, Dauber told Forceps he had signed up to Q GP at 11pm the night before.  Q-sheet works!  Take a look at it and jump on it brothers.  Feeling guilty for not being in the gloom for over 10 days (damn Catholicism), Dauber felt the need to step up.  Forceps arrived immediately after I set the shovel flag in the ground.  After comparing notes about our fondness of running, Sprinkler rolled in just in time to get started.  Good mornings, Fazio Arm Circles, Daisy pickers, and static stretches got us us warmed up as we headed for coffee, I mean, headed to the wall for some wall work.

The Workout:  Lunges and Frankensteins along the way to the wall.  Three sets of BTTW and People’s chair for 15, 20 and 25 counts.  Mosey to the rock pile.  Lots of great mumble chatter while doing the following exercises with rotating medium-sized rocks:  curls, tricep curls, O/H presses, rut-ros, GPs, trunk twists, Bus drivers, goblet squats, from our six, protractors, H2M, skull crushers, straight arm curls, chest presses.  Return rocks, lunges to picnic table area for dips, erkins, derkins  with up and over picnic tables thrown in.  Leg work on the small wall, up/downs with L/R leg, star jumps.  Got the arms involved with diamond merkins, wide merkins, with Dead bug, LBCs and WWIIs thrown into the mix.

Mary:  Superman, leg lifts, bent leg lifts, and yoga stretches/poses.

Announcements:  None

T-Claps (Recognition):  These three senior PAX (two of whom did U-turn) for coming out on this glorious morning.

 


Prayer:  Forceps has a group of kids he works with participating in some outdoor activities today.  Helping them make good decisions in a safe environment.  F-V and HS has seen a rise in drug overdoses; prayers for these people in pain, looking to get high and dying.  Prayers to the first responders (fire, EMT, police) who are there to help these folks out and other members of our community in need.  Prayers for our injured F3 brothers and their families/friends who are suffering physically or mentally.  Dauber took us out.

F2 at new Coffee joint near Lowe’s post GP.

An honor I do not take lightly being able to lead you men.  -Dauber

Welcome FNG – Convict

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4 HIMs at GP this morning including an FNG who saw the write up in HS Magazine.

FNGs: Convict (Miami fan)

Warm Up:  20 SSH, 10 Good Mornings, 10 Windmills, 10 Daisy Pickers, 10 Imperial Walkers, 10 Hillbillies, 15ct Pigeon Pose

The Workout:

Mosey to the wall

3 sets of 30 ct Ascending Testicles

3 sets of 40 ct Wall Sits (Al Gores, Prisoner, Morrocan Nightclubs)

Mosey to the rock pile

3 sets 20ct Curls, Triceps Press, Rutrows, Bus Drivers and Ground Pounders

3 sets of 10 ct Windshield Wipers, 6 Inches and Presses

Return the rocks and mosey to the playground

Face cards (10’s)

  • 20 Merkins and Split Jacks (diamonds)
  • 20 Dips and Rocky’s (clubs)
  • 20 Mountain Climbers and Lunges (spades)
  • 20 Plank Jacks and Americans Hammers  (hearts)
  • 20 Goof Balls (Jokers)

5 minutes of Mary

  • 4 sets of 10 ct Supermans (Dive to Free Falls)
  • 5 sets of 5 ct Boat Canoes
  • 10 3 ct Pickle Pounders
  • 20 ct 3 ct Homer to Marge (single leg)

Announcements: F3 Picnic today, HSHM end of November

Prayer Requests: Prayers for DOA’s wife who lost her Mom and continued prayers for Forcep’s boys through the separation.