GroundPounder 12/29
Pax of 6 including 2 FNG’s for an early Sat morning workout. R22, Forceps, Nemo FNG (AMD) and FNG (Pony Boy) Breach on the Q Warm Up: Jog down to […]
Bless me Father for I have sinned
3 Real Men doubled down U Turn+GP and got stronger.
Warm up:
10’s – Good Mornings, Fuzzy Arm Circles, Daisy Pickers, Emperial Walkers, Hillbillies and 20 SSH, Lounging Pigeon stretch
The Workout
Mosey to Bathrooms
40 ct Wall sits & Balls to the Walls (each Pax ct to 10). Park ranger showed up so we moved on.
Mosey to the Rock Pile – rotate rocks around circle between sets. This time every PAX picked a rock they would be proud of (one in particular was deceptively heavy).
- 4 sets of 20’s – Curls for the girls,
- 4 sets of 20’s – Overhead Tri-press
- 4 sets of 20’s – Ground Pounders
Mosey to Playground for Aik’n Stations
- Aik’n Abs: 20’s LBCs, Rockies, 30 ct Chillcut Planks
- Aik’n Arms: 20’s Merkins, Dips, Erkins, Shoulder tap planks
- Aik’n Legs: 20 Step ups, 20 Squats , 20 lunges, 10 Star Jumps OYO,
- Aik’n Abs: 20 cts, Pickle Pounders, WWIIs, Homer to Marge, American Hammers
- Aik’n Arms: 15 Hand Release Merkins, 20 ct Superman, 20 Dips, 50 ct Standard Planks (w/ alternating arm raise)
- Aik’n Legs: 20 ct Squat Hold, Mountain Climbers and Plank Jacks
6 Minutes of Mary: 6 Inches, Box cutters, Leg lift Homers
Announcements: Wrightsville Beach half/full coming up. Make sure you have housing accommodations as you don’t want to miss the Crablegs 5K walk on Friday evening and the after parties.
Prayer Requests: Prayers Brandon (TIN member and Hope Community friend) who is still paralyzed from a boating accident. Praise for great relationships with in-laws and a reminder to verbally share our love and appreciation for with them this holiday season. Prayers for Shredder and family – may they find peace after losing his Mom last year.
Mumblechatter: The confessional reference: 1 PAX reminisced about a few hot teachers in high school during 2nd F at Starbucks and the carried the conversation over to GP and there was a discussion about some naughty teacher behavior and Panama City
PT’s 5 Pack
5 Men got stonger today and GP & Peeping Tom completed another 5 pack. Nemo wins the coveted Double Down award today for posting at both U-Turn and GP. Thanks for your continued support Nemo.
Warm up:
10’s – Good Mornings, Fuzzy Arm Circles Daisy Pickers, Windmills, Emperial Walkers, Hillbillies and 20 SSH
The Workout
Mosey to Bathrooms
3 sets Wall sits & Balls to the Walls (each Pax ct to 10)
Mosey to the Rock Pile – rotate rocks around circle between sets
- 4 sets of 20’s – Curls,
- 4 sets of 20’s Overhead Tri-press
- 4 sets of 15’s Ground Pounders (Deep Squat w/ Overhead press)
Cousak to Playground for Aik’n Stations
- 20 Windshield Wipers with Rock extensions
- Aik’n Abs: 20’s LBCs, Rockies, 6 inches & Chillcut Planks
- Aik’n Arms: 20’s Merkins, Dips, Derkins, Shoulder tap planks
- Aik’n Legs: 20 Step ups, 20 Squats , 20 lunges, 10 Star Jumps, 10 Split Jacks, 20 Mountain Climbers
- Aik’n Abs: 20 cts, Pickle Pounders, WWIIs, Homer to Marge, American Hammers
- Aik’n Arms: 15 Hand Release Merkins, 20 ct Superman, 20 Plank Jacks
Announcements: F3 Southwake Christmas Party next Saturday at M4L’s, CSAUP on Saturday 6-10AM (come out and do what you can however you can). Encouragement to participate in the Wrightsville walk w/ Crablegs.
Prayer Requests: For Ausfahrt and his family as he recovers in the ICU from a bad motorcycle accident, Health for Puddles and Crablegs.
The Slide Rule Guilt Trip
Special thanks to Slide Rule for guilting Dauber and Nemo into posting GP but then bailing out.
Warm up:
10’s – Good Mornings, Daisy Pickers, Windmills, Emperial Walkers, Hillbillies and 20 SSH
The Workout
Mosey to Bathrooms
3 sets 20 ct Wall sits & Balls to the Walls
Mosey to the Rock Pile – rotate rocks around circle between sets
- 4 sets of 20’s – Curls,
- 4 sets of 20’s Overhead Tri-press
- 4 sets of 15’s Ground Pounders (Deep Squat w/ Overhead press)
- 20 Windshield Wipers with Rock extensions
Mosey to Playground for Aik’n Stations
- Aik’n Abs: 20 LBCs, 15 Rockies, 20 ct 6 inches & Chillcut Planks
- Aik’n Arms: 10 Merkins, 10 Dips, 10 Derkins, 10 ct standard plank (rinse and repeat twice)
- Aik’n Legs: 20 Step ups, 20 Squats , 20 lunges, 10 Star Jumps
- Aik’n Abs: 20 cts of Pickle Pounders, WWIIs, Homer to Marge, Box Cutters
- Aik’n Arms: 15 Hand Release Merkins, 20 ct Superman & Shoulder tap planks
- Aik’n Legs: 20 ct Squat hold, Mountain Climbers, SSH, High Knees, 7 OYO double Merkin Burpees
Announcements: Nemo’s Ugly Sweater Christmas Party tonight (special thanks to Jeanette), Reminder to sign up for Wrightsville if you haven’t already.
Prayer Requests: For health and happiness for the Men and families of F3, For all the students dealing with the stress of finals and major papers/projects, Lipstick’s Grandmother dealing with Dementia, for DD and his family going through a tough time, for everyone’s marriage (reminder that we are one in Christ and to reflect His love for us through our relationships with our spouse)
Groundpounder 11/24
Pax of 4 for a cold rainy Groundpunder
SlideRule, Screen Door and welcome FNG (Mapquest)
Breach on the Q
Warm Up: Jog around Jones park disc golf course back to the parking lot for 20 reps of SSH, Imperial Walkers/Hillbillies, Good mornings and Prisoner squats
The Workout: Mosy down to the pavilion at Veterans Park for some 20x Dirkins, Dips, and Irkins, forward lunges, step ups, V-ins on the benches.
Plank series of renegade row, plank jacks and opposite elbow to knee mountain climbers.
Back on the move around the pond, stopped by the workout area from some more Irkins and then on to the memorial where we stopped to reflect and do 20 more merkins and 20 more step ups.
Mosey back up to the flag poles for 20x imperial walkers and hillbillies. Back on the move to Jones Park.
Mary: Finished with 20 SSH, 10 burpees, 20 Copperhead Squats, and 20 goofballs.
Announcements: Wrightsville 1/2 in March
Prayer: Safe travels for Screen door and Mapquest back home.
2 Got Stronger today
Warm Up:
20’s: Fuzzy Arm Circles, SSH, Windmills,
10’s: Daisy Pickers, Good Mornings, Imperial Walkers & Hillbillies
The Workout
Mosey to Rock Pile (rotate clockwise)
- 4 sets of 20’s – Curls
- 4 sets of 20’s – Tricep press
- 4 sets of 10’s – Ground Pounders (Deep Squat w/ Overhead press)
Mosey to playground where the stench of dirty diaper was strong.
Aik’n Abs – 20’s: LBCs, Pickle Pounders, WWIIs, Homer to Marge
Aik’n Legs- 15’s: Step Ups, Lunges, High Knees, Split Jacks
Aik’n Arms- 15’s: Merkins, Derkins, Dips, 20 Shoulder Tap Merkins
Aik’n Abs – 15 American Hammers, 20 Rockies, 30 ct Chilcutt Planks
Aik’n Legs: 20’s: Squats, Step Ups, Mountain Climbers
Aik’n Arms: 15’s Shoulder tap Planks, Hand Release Merkins, Plank Jacks, Dips
Finished off with LSFs, One leg Homers, Supermans and plankarama (standard, right leg and arm up, left leg & arm up, chillcutt, low & hold)
Announcements:
Bottle share tonight 7-10pm (200 Treyesan Dr, HS),
F3 Social Pig Picken tonight at 5 PM (North Hills Club Pavilion)
Prayer Requests
Prayers for military, veterans, and their families. Healing for Pikachu’s achilles,
Feel’n the Burn
Warm Up:
20’s: Fuzzy Arm Circles, SSH, Windmills,
10’s: Daisy Pickers, Good Mornings, Imperial Walkers & Hillbillies
The Workout
Happy Feet then bear crawls around the parking lot X 2
Mosey to Rock Pile (rotate clockwise)
- 4 sets of 20’s – Curls
- 4 sets of 20’s – Overhead press
- 4 sets of 10’s – Ground Pounders (Deep Squat w/ Overhead press)
Aik’n Abs – 20’s: LBCs, Pickle Pounders, WWIIs, Homer to Marge
Aik’n Legs- 15’s: Step Ups, Lunges, High Knees, Split Jacks
Aik’n Arms- 15’s: Merkins, Derkins, Dips, 20 Shoulder Tap Merkins
Aik’n Abs – 15 American Hammers, 20 Rockies, 30 ct Chilcutt Planks
Aik’n Legs: 20’s: Squats, Step Ups, Mountain Climbers
Aik’n Arms: 15’s Shoulder tap Planks, Hand Release Merkins, Plank Jacks, Dips
Finished off with LSFs, One leg Homers, and Supermans
Announcements:
Speed for Need tomorrow at 7AM.
Prayer Requests
Prayer for Pumpkin Spice taking care of his 5 kids and for save return home of his wife. Prayer for Puddles’ friend diagnosed with cancer.
2 pack making 6 packs
Warm Up: 20’s: Fuzzy Arm Circles, SSH, Windmills, Imperial Walkers 10’s: Daisy Pickers, Good Mornings The Workout Happy Feet then bear crawls around the parking lot Mosey to Rock Pile – […]
Groundpounder from 9/22
Pax of 3 for Groundpounder (Breach, Farva and Pumpkin Spice)
Warm Up: Mosey around the pond and circle up for Imperial Walkers, Squats, Merkins and LBC’s
The Workout: Mosey down the greenway to Veterans Park for stop by the flagpole for Step ups, Dips, Irkins, and crunchy frogs. Continue around the pond 2nd stop for LBC’s and Merkins, continue on around to the monument for split squats, low slo fludder homer to marge, mosey back to jones park for some fun with rocks. 20 counts of curls for the girls, tricep extensions and groundpounders.
Announcements: Carpex CSUAP, Purple Cobra opening on Tues
Prayer: For folks affected by the hurricane and to be better role models in the community
Breach in Protocol
Breach was a no show so Forceps Q’d without his Weinke. Quarter of dozen, half a six pack, or 3 showed up for a beat down at Ground Pounder.
Warm Up:
20’s: SSH, Merkins, Fuzzy Arm Circles
10’s: Daisy Pickers, Good Mornings, Imperial Walkers, Hillbillies
The Workout
Mosey to Rock Pile – rotate rocks around circle between sets
- 4 sets of 10’s – Curls,
- 4 sets of 10’s – Overhead Tri-press
- 4 sets of 10’s – Ground Pounders (Deep Squat w/ Overhead press)
John Cousac to the playground 5 sets of 20’s Standard Press rotating rocks between sets
Aik’n Arms: 15’s Merkins, Derkins, Erkins, 20 Shoulder Tap Planks
Aik’n Abs: 20ct 6 inches, 10 Windshield Wipers, 20 Rocky’s, 20 Mountain Climbers
Aik’n Legs: 20’s Prisoner Squats, Lunges, Homer to Marge, 15 Step Up
Aik’n Abs – 2 sets of 15 Hanging leg lifts, 20 LBCs, 20 ct Chilcutt Planks, 20 Pickle Pounders
Aik’n Stuff – 2 sets of 20 Rock Squats and overhead press
John Cousac back to rockpile to return rocks
Mosey to parking lot for COT/BOM
Announcements:
BRR starts on Friday, Any Given Sunday 6 AM @ Womble
Prayer Requests
Prayer for Lipton’s brother Steve that he seeks God to take the lead in his life and direct his decisions. Prayers for Darby who lost his friend to suicide and for the family of his friend, Bubble Wraps’ wife – pray the breast cancer is eliminated, Roger Roger’s neighbor’s son Clay undergoing radiation treatment for spinal cord tumor.