Pi Approximation Day 22 July, 2023

/in /by

FNGs: None

22/7 is the fraction approximation of Pi 3.14. It’s July 22, 2023. Happy Pi Approximation Day 22 July (22/7). 

Warm Up: Bounce, knee raises. One burpee for failure to know the F3 Mission and Core Principles. Mosey to rock pile and carry rocks to the picnic area. 

The Workout:

7 exercises, 22 reps x 2 rounds . Rotated after each exercise. 

Circuit One x 2 
  1. Curls
  2. Triceps
  3. Rows
  4. Wonder Bra
  5. Squats 
  6. Rock Spank 
  7. Ground Pounder 
Circuit Two x 2 (On your Six) 
  1. Chest Press
  2. Low Slow Flutter
  3. Skull Crushers
  4. H2M 
  5. Rock push through (plank position) 
  6. Leg raise over rock
  7. Monkey Humper (standing) 

Mary: Return rocks 

Announcements: Back packs for Foster Kids. See 3rd F Slack. 

Prayer: Gump’s son’s travel to Florida with mom for 3 weeks. Hazmat new role at work, more travel. Socrates starting back up school next week (teacher). PAX who are struggling w injuries or illness. PAX looking for work / in job transition. Forcep’s move to DC. 

7.8.23 Ground Pounder Drip Cream

/in /by

FNGs: None

Warm Up: 10x3ct each Good Mornings, Willie Mays Hays, Daisy Pickers, Side Straddle Hops, Sir Fozio Arm Circles (forward and back), 

The Workout: Two rounds of rocks (Curls for the Girls, Overhead Tri, Rut Rows, Wonder Bras, Ground Pounders. 

 Moved over to the restroom hut for 2 sets of 10 count down the line –  Preachers Chair and BTW followed by  Ascending Testicles.  

PAX mosey to Disk Golf #2 and #3.

10×3 ct Squats then each HIM had two throws each. Mosey to furthest disk till complete. Alternated between SSH and Merkins between throws. 

Mary: 5 sets of Abs: 10x3ct LBCs, LSF, Freddie Mercuries, Box Cutters and Angle Taps  

Announcements: HSHM sign up still available 5K option available. 

Prayer: For travel and job search

Mumblechatter at Ground Pounder stays at Ground Pounder

/in /by

FNGs: None

Warm Up: Old man hangs, Good Mornings, Windmills, Sir Fozio Arm Circles forward & reverse, Imperial Walkers, Hill Billy’s, Willy Mays Hays, Side Straddle Hops x 25 in cadence

The Workout: Each PAX picked two small rocks.  One for each hand.  Many reps of Curls for the Girls, Rut Rows, Forward arm raises, Overhead tricep presses, Lateral arm raises and Shoulder presses.  Repeat all 6 exercises until everything burned.  Mumblechatter took a sideways turn and the count was hard to keep on track during the whole set….  On to the small wall for a set of 11’s with Merkings and Dips.  Then mosey to the picnic tables for a round of squats, monkey humpers and star jumps.

Mary: Around-the-horn core exercises.

Announcements: F3 picnic.  3-Alarm run this Tuesday.  Open Ground Pounder Q still needs to be filled for 7/8/23.

Prayer:  Prayers for all those travelling.  Prayers for Socrates’s family.

2362EAFD-1B3E-468E-90C5-FC74FE72B77F

Basketball Closed? Modify as Needed.

/in /by

FNGs: None

Warm Up: Mosey to see if basketball court open. Fence locked :/ 10-15 count GM,WMH, Arm Circles, SSH, EW, Hillbillies. Mosey to bleachers. 

The Workout:

Circuit 1: Climbing bleacher merkins: 10,9,8,7,6,5,4,2 = 51. Mosey to playground.
Circuit 2: 3×17=51 Step ups/R Bulgarian Squat, L Bulgarian Squats.
Circuit 3: 3×17 alternating Urkins and Inverted Rows. Mosey to cinder blocks. 
Circuit 4: 3×17 Cinder Block Curls/Triceps/Press

Mary: 3×17 American Hammer/LSF/LBC

Announcements: CSAUP June 10th. 

T-Claps (Recognition): @Woody and @Jellybeans EC to U-Turn, then EC to GP.

Prayer: Motor Boatin 29th Wedding Anniversary and mother turns 88 next week. Safe travel for Socrates daughter and son-in-law to Africa, Pumpkin Spice’s M in Israel. 

Ground Pounder 5/6/2023

/in /by

FNGs: None

Warm Up: Toe touches, Sir fozio arm circles, side stradle hops among others

The Workout: First half: Rocks.  Curls for the Girls, Rut Rows, Overhead Tricep press, Wonder bras, Ground Pounder.  Core work on your six.  Second set of exercises above.  More core work with a plank focus. Second half: Frisbee Golf.  3 holes of frisbee golf with 15 x merkins before each through.  Exercise on the next hole was 15 x squats.  Next hole was star jumps.

Mary: No time for Mary since our golf game went long. 

Spartacus!!!!

/in /by

FNGs: None

Warm Up: Good mornings, arm circles/seal clap/ overhead clap, SSH.

The Workout: Spartacus 1.0 x 2 rounds. 

Coupons: PAX selected a Dumbbell or Kettlebell 10# to 30#

45 sec on; 15 sec rest 

1. Goblet Squat

2. Mountain Climbers

3. KB/DB swing

4. T-Merkins

5. Split jump (or forward lunge)

6. Rows

7. Side Lunge 

8. Renegade Row

9. Lunge w rotation 

10. Ground Pounder 

Mary: Ab Challenge 45 sec on; 15 sec rest. 3 rounds 1. WWI 2. Freddy Mercuries 3. Box Cutters 4. Heel Taps 5. J Lo’s

Announcements: see 3rd F in slack 

T-Claps (Recognition): @Stubs back out!

Prayer: @Best in Show mother in law battle w cancer; Stub’s grandfather not doing well.

Ground Pounder 4/8/23

/in /by

FNGs: None

Warm Up: Good mornings, Hillbilly’s, Imperial Walkers, Willie Mays Hays, Sir Fozio Arm Circles, Try to touch your toes, Calf Stretches and Side Straddle Hops

The Workout: Two rounds of rocks while the rain held off.  Moved over to the restroom hut.  4 walls.  exercise on each wall. 5 sets of 45 second mini-workouts of balls to the walls, preacher’s chairs, merkins and planks.  20 exercises in total in 20 min!

Mary: No time for a formal Mary.  Planks were the Mary of the day.

 

Knockout with Pain Stations

/in /by

FNGs: None

Warm Up: lap, good morning, arm circles/seal clap/overhead clap, Imperial Walkers, Hillbillies, WMH.
The Workout:

Rock Work: Sets of 10 in cadence, rotate to your left. Three rounds Curls, Triceps, Rows, Shoulder Press, Ground Pounder. 

Basketball Knockout with 3 pain stations for those knocked out to complete before they jumped back in :

1. Slam Ball x5 (20#)

2. Dumbbell Shoulder press x10 (Two 15# or 30#)

3. Rows x15 (25# or 35# KB) 

Mary: LBC, LSF, FM, Mountain Climbers, Shoulder Tap, T-Pushup each side, Pickle Pounder.

Announcements: April 5th 1st&2nd F breakfast Possum Trot. 

T-Claps (Recognition): Pumpkin Spice completing 75 Hard

Prayer: PAX recovering from illness and injury. 

Soggy GP

/in /by

FNGs: None

Warm Up: SSH, Hillbillies, imperial walkers, good mornings, WMH, daisy pickers.
 The Workout: Grab a coupon (15-35lb weight plate) Curls, Triceps, Shoulder Press, Rows, Wonder Bra, Bus Driver, Ground Pounder.

dips & Urkins 

basketball around the world w exercises – Frankenstein a, mountain climbers, squats, hallelujah , America Hammers 

Mary: Mosey to the flag

Announcements:Road Pick up today meet Womble, 

T-Claps (Recognition): Socrates VQ

Prayer: Cobbler flies back to Chicago today, Health of several PAX

Ground Pounder on a perfect morning

/in /by

FNGs: None

Warm Up: Good mornings, Willy Mays Hays, Hill Billies, Imperial Walkers, Sir Foxio Arm Circles forward & reverse, Side Straddle Hops

The Workout:

Rocks: Curls for the Girls, Wonder Bras, Rut Rows, Overhead Tricep Presses, THE Ground Pounder, Rock Squats…… Rock Spanks, Mountain Climbers, Rock Spanks.

Playground: 11 consisting of Pull Ups and Merkins.

Rock wall: Dips, Step-ups, Dips

Mary: Each PAX picked their exercise.  

Announcements:  Hoping we may have a flag building session sometime this year.

T-Claps (Recognition):  Congrats to Bollywood for starting a new job! Congrats to Stubs for keeping his momentum going!

Prayer: Prayers for Stubs and potential new job, Socrates’ brother, Fanny Pack to feel better and get more information on what’s causing him to feel bad, Pumkin Spice’s wife and a potential new job, Motor Boatin’s brother, and HazMat’s wife this morning. 

God gave us the perfect morning this morning.  So thankful.  Time to get out there and lead!