Groundpounder 6/25

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8 pax took on a warm Sat morning at the Groundpounder. (Cancun, Forceps, Gump, Cupid, Pumpkin Spice, Finkle 8-bit, and Breach on the Q) 

Warm Up: 22 counts of ( SSH, Windmills, Frankensteins Imperial Walkers/Hillbilles and Squats)

The Workout: What would ground pounder be without some rock work, so we moseyed over to the rock pile to get a rock to share. All pax would perform an exercise and then move around the circle in a plank position and do a rock merkin at each rock you pass, so caring was absolutely sharing. We then took a short mosey up and down the hills in a snake pattern to make bystanders think that we didn’t know where we were going, a quick stop at the railing for some Irkins and Dips before heading over to the basketball court.

We split into 2 teams of 4 and did what can only be described as backyard fast-break basketball. Our shooting and dribbling skills could use some work, but “Shaq” Cancun used his size to his advantage and got a lot of rebounds along the way. Overall it was a sweaty rendition of summer b-ball and no injuries were reported.

Announcements: Still looking for volunteers for the 5th celebration in HS, Picnic on July 30th

Closed in Prayer:

Groundpounder 6/18

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4 PAx for a make-it-up as we go GroundPounder (Cancun, Gump, Forceps and Breach on the Q) 

Warm-Up: 22 counts of SSH, Frankensteins, Windmills and Imperial Walkers/Hillbillies

The Workout:  We started with a little mosey to the rock pile for some medium-sized rocks for circle work. Up and over merkins, Curls for the girls, Triceps, Wunder Bras, Groundpounders American Hammers, and Big boy sit-ups.

Moved over to the wall for some 22 cadence counts of people’s chairs and Balls to the wall, round 2 we got out Al Gore on and did some Australian mountain climbers.

Our tour of Jones park continued with some movement over behind the baseball field for some Irkins, Durkins, Dips, step-ups and some ab work with some bo cutters and heel taps.

We tried some bear crawls on the bleachers and thankfully no one took a nose dive. WE finished up with some lateral plank moves on the outfield bricks back to the parking lot

Mary: Round the horn abs to finish out the day

Announcements: F3 Picnic on July 30th

Prayers for Stubs and his family and for Forceps son David as he gets through his hazing as an electrical apprentice. 

Are you in some kind of fitness challenge? No just playing with balls.

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FNGs:

None today – the one I had let me down.
Warm Up:

SSH x10 IC

Sir Fazio forward and backward x10 IC

Imperial walkers x10 IC
The Workout:

Mosey to the rock pile. Grab a rock “your M would be impressed by” and circle up.

We rotated around the rock pile and did curls, tri-ceps, overhead press, ground pounders, upright rows, and bus drivers.

Carry the rock over to the wall for 3 repeats each of 20 IC balls to the wall 20 IC preacher’s chair.

Cusack the rocks across the park to the basketball hoops for our main event.

Pax made two lines holding plank. Pax at front of each line shot with the first shot coming from the 3-point line and subsequent being a free for all. First to make the basket did 5x of that round’s exercise (merkins, squats, turkish getups) while the loser did 10x.

We wrapped up with each pax taking a halfcourt shot. Pax were advised that misses added 1 and makes took off 5. After 12 misses we did our 12x penalty burpees.
Mary:

Mosey back cusacking to the rock pile and then back to start. We had time for 20x LBCs and low slow flutters followed by some yoga for the many pax that had run to U-Turn and then back to Ground Pounder.
Announcements:

June challenge continues! Great to see so many pax out there getting after it.

July 4th serving with the town of Holly Springs at Sugg Farm.
T-Claps (Recognition):

All the pax doubling up this Saturday morning.
Prayer:

There were many. YHC took us out.

Nice Day At Ground Pounder

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Pax: Cupid, DOA, Hazmat, Pumpkin Spice, Quiver, FedEx

FNG: None

Warm Up: SSH, Sir Fazio Arm Circles, Monkey Humpers, Hillbillies

The Workout: We all went to rock pile to pick a comfortable rock. We started the workout with “All About The Benjamins” that included 25 curls for the girls, lunge walk 25 steps w/o the rock, 25 squats, lunge walk 25 steps, 25 OHP, lunge walk 25 steps, 25 mountain climbers, and lunge walk 25 steps. Then I said that we going to do a Flora, which is like a Dora but there is no running. The Flora consisted of 100 merkins- P1 does 10 merkins with his feet on the rock ( yes, like a derkin) while P2 holds plank with feet on the rock then flapjack, 200 LBCs- P1 does 20 LBCs with rock above his head while P2  holds his feet in the air with rock above his head then flapjack and 300 Goblet squats-  P1 does 30 goblet squat while P2 goblet squat holds then flapjack.
We finished off with some tricep exercises, curls, OHP, front lateral raises and ground pounders.

Mary: Big Boy, in and outs, American hammers, jlo’s with pickle pounders and some stretching.

Announcements: Meal train for Stubs family

T-Claps (Recognition): None

Prayer: DOA’s parents recovering from Covid, Pumpkin Spice and family is traveling to Israel, Quiver’s cousin’s grandmother recovering from a stroke

Ground Pounder 5/28/22

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FNGs: None
Warm Up: Good mornings x10, Merkins! X15, Willie Mays Hayes x10, Daisy pickers x10, Sir Fazio arm circles x10 forward, x10 backward, Merkins! x15
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, Repeat all sets.
On your six: WW1’s, Box cutters, Low slow flutters
Repeat Rock sets and sets on your six adding Chest presses
Small Circle Rocks (5-10 lb). Pick 2 nearly identical small rocks you can hold in one hand. Individual curls 20 x 3 counts, Individual tricep presses 20 x 3 counts. Repeat.
Mary: Freddie Mercury’s x10, LBC’s x10, Leg Raises: 6 inches, 45 degrees, 90 degrees, 45, 6, done
Announcements: Memorial Day Murph.
T-Claps (Recognition):
Prayer: Prayers that David’s interviews go well. Gump’s family traveling to Florida. Davis’ recouperation.

Ground Pounder 5/21/22

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FNGs: None
Warm Up: Good mornings x10, Merkins!  X15, Willie Mays Hayes x10, Daisy pickers x10, Side straddle hops x20, Sir Fazio arm circles x10 forward, x10 backward, Merkins!  x15

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, Repeat all sets.
On your six: WW1’s, Box cutters, Low slow flutters
Repeat Rock sets and on your six sets.
Mosey to Small Circle of Rock. Pick 2 nearly identical small rocks you can hold in one hand
Overhead punches with rocks 20 on my count. Lateral arm raises 20 on my count. Repeat.
Mary: LBC’s x10, Leg Raises: 6 inches, 45 degrees, 90 degrees, 45, 6 inches, Plank hold count to 60 to finish off the workout.
Announcements: Memorial Day Murph.
T-Claps (Recognition):
Prayer: Pumpkin Spice took us out with prayer.

It’s all about the density…

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A lot of mumble chatter this morning. Is density important? Some say yes. Mumble chatter took over the mini-Murph and several PAX started suckling the Honey Suckle. Had to get everyone back on track.

FNGs: None

Warm Up: Good mornings x10, Willie Mays Hayes x10, Daisy pickers x10, Side straddle hops x20, Seal Claps x10, Sir Fazio arm circles x10 forward, x10 backward

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, Repeat
Chest presses, Box cutters, Low slow flutters, Repeat
Mosey to the Playground for the Mini-Murph: 5 pull ups, 10 Merkins, 15 squats, Repeat for 5 sets total
Mosey to parking lot for a Round of 7: Star jumps, Carolina dry docks

Mary: LBC’s x10, Plank hold approx. 30 sec, Raise left hand for approx. 15 sec, Raise right hand for approx.15 sec, Plank hold count to 60 to finish off the workout.

Announcements: Memorial Day Murph on Monday. 7:00 AM at Womble Park? Need to verify that.

Prayer: @Shredder took us out with prayer. Prayers for @DOA who’s on his second interview for a new job! Thank God for @Stubs clear test! Prayers for these men and all our families.

I’m on a boat

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Co-Q YHC & HazMat

FNGs: None
Warm Up: Good morning, Daisy Pickers, Side Straddle Hop, Imperial Walkers, Willie Maze Haze
The Workout: Rock circuit: rotate one to the left after each set; 3×10 Rows, Wonder Bras, Squats; 3×10 Triceps & Curls; Playground circuit: Each PAX did 3×10 pull-ups with assistance if needed; Basketball circuit: Played knockout, if knocked out did 20 count exercise before jumping back in (SSH, Merkins, Low slow flutter)

Mary: Good morning and Willie Maze Haze
Announcements: Special 3rdF workout next Cletus.  Ask Breach for details.
T-Claps (Recognition): Forceps for bringing the 90s rap and one hit wonders.
Prayer: Praise Stubs MRI clear; Praise Stubs’ sister able to buy home in Raleigh; pray for job change/search Forceps and his son, also Pumpkin Spice. Pray for each of our families.

Ultimate Skeeels

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PAX of 4 for some Ultimate Skills – distance, accuracy, and agility using both backhand and forehand. Mosey to the playground for rounds of step-ups, irkins,  squats. Around the horn for Mary.

Groundpound’n

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FNGs: None 

4 HIMs posted to GP for boulders and discs.  Stubs was very excited about the playlist that began with Ice Ice Baby. Mumblechatter did not disappoint .  

Warm Up: 10x3cts of: Good Mornings,  Windmills, Willy Mays Haze, Sir Fazio Arm Circles (both directions), Seal Claps 25x3ct SSH and arm stretches.

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 of each exercise:  Curls for the Girls, Overhead Press, Overhead Tricep Press, Rut Rows and Ground Pounders, Chest Press, Skull Crushers

1 Set of 10x3ct 6 inches, Box Cutters, LSF, 15/45/90 leg raises, Rock Spanks (w/ & w/o consent), 2 sets of Mountain Climbers

2 holes of disc golf w/ exercises between tosses.

Each PAX took turns driving discs toward basket. Exercise before and after a quick mosey to your disc

Hole 1 Exercises: Pretoss 20 Merkins, then 20 LBCs, 10×3 ct Lunges

Hole 2 Exercises: Pretoss 20×3 ct Balls to the Walls and Wall Sits, then 10x3ct SSH, 10x3ct Plank Jacks

Prayer Requests:   Sub’s Praise for his new bible study group and prayers for his upcoming MRI. For DOA’s father-in-law Wes and his cancer treatment.

Announcements: TriSprint in June