Ground Pounder fun fact – Did you know?

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FNGs: None 

7 HIMs posted to GP for boulders and some March Madness with Pumpkin and Forceps Co-Qing the workout.  YHC brought the music box and bball. Lots of mumblechatter around Nirvana vasectomies’ that didn’t smell like teem spirit and worm procreation.  

Warm Up: 10x3cts of: Good Mornings,  Sir Fazio Arm Circles (both directions), 25, 20, 25, 20, 15 and then 10  Merkins and SSH.

Mosey to rock pile.

The Workout

Circle of Rock (of course): Mosey to the Rock Pile pick a reasonable rock. Alternate rocks between exercises.

3 sets of 10x3ct of each exercise:  Curls for the Girls, Overhead Tricep Press, Rut Rows and Ground Pounders.

Mosey to the basketball court

PAX played 3 on 4 bball and every basket resulted in a set of 10×3 ct exercises. Scoring was much higher than I anticipated (much higher).

Exercises: 4 sets of 10×3 ct LBCs, Mountain Climbers, Heel Taps, Lunges, Freddie Mercuries

Prayer Requests:  For DOA’s father in law Wes going through cancer treatment and for strength for Wes’s wife and family. Forceps son’s decision to finish college here or move (still up in the air).

Announcements: TriSprint in June, CSAUP in South Cary in April, Motor Boatin’s 1st Annual 5K this Friday March 25th at Cletus.

GP Mumblechatter – Lots of talk about crabs

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FNGs: None 

5 HIMs posted to GP for boulders and discs with Hazmat and Forceps Co-Qing the workout.  YHC brought the music box and discs. Lots of mumblechatter around crabs.  

Warm Up: 10x3cts of: Good Mornings, Daisy Pickers,  Sir Fazio Arm Circles (both directions), Seal Claps and overhead claps, 20x3ct SSH.  So much mumblechatter we lost count numerous times.

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 Tricep Press, Rut Rows and Ground Pounders. On our six for 2 rounds of 10x3cts of Chest Press, Box Cutters, LSF.

3 holes of disc golf w/ exercises between tosses.

Each PAX took turns driving a disc toward basket (squat hold while ya wait). Exercise before and after a quick mosey to your disc

Hole 1 Exercises: 20 Merkins;  10x3ct Imperial Walkers, 10x3ct Hillbillies, 10×3 ct Squats

Hole 2 Exercises: 50 ct Balls to the Walls, 10x3ct SSH, 10x3ct Plank Jacks, 10x3ct Freddie Mercuries

Hole 3 Exercises: 10x3ct Mnt Climbers, 10 Star Jumps, 10x3ct Lunge Jumps

Prayer Requests:   Those suffering from mental or physical challenges (particularly YHCs best friend’s sister Ky), Gump’s final interview process, for God to intercede and provide direction for Frenchie to make the right decision for college.

Announcements: TriSprint in June, CSAUP in South Cary in April, Motor Boatin’s 1st Annual 5K later this month.

Ground Pounder – 2/26/22

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5 at GP. The q-sheet was open with Forceps being down in Wilmington running the half so YHC (Shredder) took the lead.
Warm Up: 25x SSH, SFAC (10 f&b), seal claps, and overhead claps. 25 more SSH. Imperial walkers, hillbillies,Frankenstein‘s, Willie Mays Hayes, Daisy pickers, and good mornings, All 10ea. each in cadence.
The Workout: Pax moseyed to the small rock pile first to grab two rocks that you can hold, one per hand. Then to the large rock pile to get a respectable rock. We then circled up and ran through an assortment of slower exercises with the large rocks and then rotated to the left for higher reps with the small rocks, rotating to the left after each set. 10 curls for the girls in cadence slow followed by 50 half curls up follow by 50 half curls down. This theme was continued with overhead tricep press, rut  rows, wonder bras, bus drivers, and ground powers. We also mixed in some other back and shoulders drills with the small rocks. Then put back the rocks and mosey to the playground for step ups, TuT dips, box jumps, more  TuT dips.
Mary: pax rotated with 10 each of your exercise of choice. Including merkins, Low SLOW flutter, heel taps, box cutters, and a new excessive from Motor Boating that is the fast person of low slow flutter which is evidently called low fast slutter.
Announcements: Pax in Wrightsville running the 1/2. Road cleanup at Neadmore.
Prayer: YHC took us out.

Boulders and Balls

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FNGs: None 

6 HIMs posted to GP on a cold dry morning for boulders and balls.  YHC brought the music box and basketballs. 

Warm Up: 10x3cts of: Good Mornings, Willie Maze Hays, Daisy Pickers,  Sir Fazio Arm Circles (both directions), arm stretches, 20x3ct SSH

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 Tricep Press, Bus Drivers, Wonder Bras, Rut Rows and Ground Pounders.

3 sets of 10x3ct Skull Crushers and Presses

1 set each of 10x3ct Windsheild Wipers, Box Cutters, Low Slow Flutter, Freddie Mercuries,

Mosey to the B-Ball court for Heavy Balls

20 minutes of Knockout. PAX line up and try to knock the HIM in front of them out by getting the ball in the basket before they do.  If knocked out, 20 ct exercise and then return to the line.

Exercises: 20 10X3ct SSH, 10 Merkins+ 10 Squats, 20 LBCs, 20 Imperial Walkers,

Prayer Requests:   Pumpkin Spice on sabbatical with next role in question. DOA diagnosed with meniere’s disease (inner ear disorder causing dizziness) and step-father Wes battling cancer.

Announcements: CSAUP in South Cary in April, Wilmington Marathon/Half next weekend, Motor Boatin’s 1st 5K March 4/5th.

What kind of workout is this?

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FNGs: None 

6 HIMs posted to GP on a perfectly sunny morning for boulders and discs.  YHC brought the music box and discs. Lots of mumblechatter around colon health thanks to YHCs latex gloves I put on under my workout gloves to keep them warm. DOA asked “What kind of workout is this?” 

Warm Up: 10x3cts of: Good Mornings, Willie Maze Hays, Daisy Pickers,  Sir Fazio Arm Circles (both directions), arm stretches, 20x3ct SSH

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 Tricep Press, Wonder Bras, Rut Rows and Ground Pounders.

4 holes of disc golf w/ exercises between tosses.

Each PAX took turns driving a disc toward basket (squat hold while ya wait). Exercise after a quick mosey to your disc

Hole 1 Exercises: 10 Merkins;  10×3 ct Squats

Hole 2 Exercises: 10x3ct SSH, 10×3 ct LBCs

Hole 3 Exercises: 10 Lunges, 10 Imperial Walkers

Hole 4 Exercises: 10x3ct Plank Jacks, 10x3ct Low Slow Flutter

Prayer Requests:   Forceps: 2nd Anniversary of son’s passing; Those suffering from mental or physical challenges. Praise Quiver’s daughter took his wife to FIA this AM.

Announcements: Long Ass Run ongoing, CSAUP in South Cary in April, Motor Boatin’s 1st 5K March 5th.

Lots of frozen fingers at GP

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FNGs: None 

4 HIMs posted to GP on a perfect morning to freeze your hands on boulders.  YHC brought the music box and discs. Plenty of good mumblechatter

Warm Up: 10x3cts of: Good Mornings, Willie Maze Hays, Daisy Pickers,  Sir Fazio Arm Circles (both directions), arm stretches, 20x3ct SSH

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 Tricep Press, Wonder Bras, Rut Rows and Ground Pounders.

3 sets of 10x3ct:  Rock Press and  Skull Crushers

1 set of 10×3 ct: Windshield Wipers, Low Slow Flutter, Box cutters

2 sets of 10×3 ct Rock Spanks (with and without consent) and Single Arm Merkins.

3 holes of disc golf w/ exercises between tosses.

Each PAX took turns driving a disc toward basket (squat hold while ya wait). Exercise after a quick mosey to your disc

Hole 1 Exercises: 5 burpees and 10×3 ct LBCs

Hole 2 Exercises: 10 Merkins, 10x3ct SSH,

Hole 3 Exercises: 10 Squats, 10 Star Jumps

Prayer Requests:  Gump lost his father this week, those suffering from mental or physical challenges and sickness.

Announcements: Long Ass Run next Sat, Wilmington Marathon Feb 26th and Triangle Tri in June

T-Claps  – Yogurt can toss a disc a hell of a long way

Cancun was late – but luckily not pregnant….

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3 Pax for a chilly Ground Pounder……..

FNGs: None
Warm Up: Seal Claps, Arm Circles, Knee 2 Chest, SSH
The Workout: Mosey down the creep path toward Veteran Park Shelter, stopping for some Merking, Burpee’s & Hill Billie’s on the way. At the Shelter, Dice Workout: 2 = Diamond Merkin (5), 3 = SSH (10), 4 = Hill Bills (10), 5 = High Knees (10), 6 = BALLS with shoulder taps (6), 7 = Squats (10), 8 = Wall Sit (10), 9 = Mountain Climbers (10), 10 = Heel Crab Touches (10), 11 = Merkins (10), 12 = Burpees (5)

Completed a few rounds then mosey to the playground bars – 1 PAX preformed 5 pull-up, the rest doing dips and inclined merkins, rinse repeat a few times. (spoke with two guys who work out together on a Saturday morning at the park and told them about F3 etc etc….)

Back to shelter for a little more dice then 5 mins YOGA (thanks Cancun) – Mosey back up the creepy path to Jones park (stopping for some regular, diamond & wide grip merkins)

Mary: American Hammers (20), Wall sit (20), Homer to Marge 10, Right leg up 10, left leg up 10, Wall Sit over head claps (20)

Announcements: nothings particular… a lot of marathons going on.

T-Claps (Recognition): We are awesome for turning up
Prayer: for our kids & John Deere international travel next week to Brazil, Paraguay and Uruguay.

We all got crabs and someone lost their pancreas

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FNGs: None 

10 HIMs posted to GP on a perfect morning for boulders.  YHC brought the music box and discs

Warm Up: 10x3cts of: Good Mornings, Willie Maze Hays, Imperial Walkers, Daisy Pickers,  Sir Fazio Arm Circles (both directions), arm stretches, 20x3ct SSH and 5 Burpees OYO for tardiness     Mosey to rock pile.

The Workout

Circle of Rock (of course): Mosey to the Rock Pile pick a LARGE rock (if it can be curled by anyone with one arm – it ain’t big enough). Alternate rocks between exercises.

2 sets of 10x3ct of each exercise:  Curls for the Girls, Overhead Tricep Press, Wonder Bras, Bus Drivers, Rut Rows, Squats and Ground Pounders.

2 sets of 10x3ct:  Rock Press and  Skull Crushers

1 set of 10×3 ct (10 min abs): Windshield Wipers, Low Slow Flutter, WWIIs, Box cutters

2 sets of 10×3 ct Rock Spanks (with and without consent) and Single Arm Merkins.

Partner Up and do 2 sets each of Ice Cold Rock Planks and Get your Crabs Plank on while other runs 50 yards.

Mosey to the Putting Green

8 ish rounds of Get ‘er in the hole:  Pax take turns putting discs at basket and return to LBCs. Make the put and you can walk to the basket to retrieve discs, miss and you have to Bear Crawl to the basket and Craw Bear back before you can retrieve discs.  In between every 2 sets PAX exercise 10 ct of Merkins, SSH, Squats, and Star Jump. Shredder was hit in the small of the back and apparently felt pain in his pancreas even though its not located there. 

Mosey to Wall of Pain for 2 sets of 10 x 8 ct Step ups, 10×3 ct Dips and 10×3 ct Erkins

Prayer Requests:  Kids back in school amid spike in COVID, big event for Cancun next Friday (48 hr Ruck),  Motor Boatin’s brother going through a divorce after 25 yrs of marriage.

Announcements: Long Ass Run some time in Feb, MLK 3rd F Opps (Travis Manion and Town of Holly Springs), Q source has started this week,

T-Claps (Recognition):  HazMat laid down 4 workouts this week.

Guilty as Charged

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Whereas YHC has been still steady on the Q opportunities, I have been terribly lax in doing BB’s probably since late October. It’s a new year. 5 dudes showed up on a balmy New Year’s Day to begin new challenges and have new laughs. Something about backaches…and the possible escapades of the night before. Nothing like the GroundPounder mumblechatter.

FNG’s: no.
Warm Up: SSH, Good Mornings, Seal/Overhead Claps, Standard Merkins x 22, Prisoner Squats x 22
The Workout: Mosey to the playground for a series of 30/20/10 Step-Ups/Dips. Mosey to the wall of pain. Considered trying to do deadlifts on the defunct soda pop machine, but decided to do 15 ct. per Pax BTTW and People’s Chair. Repeato.

A quick mosey over by the ball field bleachers for a 15/10/5 ct. Bleacher merkins/irkins routine.  Now to the rocks. The group did a rock DORA where 1 Pax bearcrawled up and down the parking lot, while others performed 100 Ground Pounders, 200 Curls for the Girls, 300 Tricep Press. The group rotated left to the various size rocks throughout the routine.
Mary: Mosey back to the flag for 20 ct. Homer to Marge, LBC’s. Have a nice day!
Announcements:
T-Claps (Recognition):
Prayer: Sprinkler and family, those affected with COVID. YHC took us out! Proud to lead men!

Careful not to sit on the metal balls (unless you’re into that)

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FNGs: None 

10 HIMs (3 Cotters- DOA and Noah’s Arc and Cyclops) posted to GP on a perfect morning for boulders.  YHC brought the music box and discs

Warm Up: 10x3cts of: Good Mornings, Willie Maze Hays,  Windmills, Daisy Pickers,  Sir Fazio Arm Circles (both directions), arm stretches, 20x3ct SSH.   Mosey to rock pile.

The Workout

Circle of Rock (of course): Mosey to the Rock Pile pick a LARGE rock (if it can be curled by anyone with one arm – it ain’t big enough). Alternate rocks between exercises.

3 sets of 10x3ct of each exercise:  Curls for the Girls, Overhead Tricep Press, Wonder Bras, Rut Rows and Ground Pounders and Bus Drivers.

3 sets of 10x3ct:  Rock Press and 1 set of Skull Crushers

1 set of 10×3 ct (10 min abs): Windshield Wipers, Low Slow Flutter, Rockies, Box cutters

2 set of 10×3 ct Rock Spanks (with and without consent), Single Arm Merkins.

Mosey to the Putting Green

6 rounds of Get ‘er in the hole:  Pax take turns putting discs at basket and return to LBCs. Make the put and you can walk to the basket to retrieve discs, miss and you have to Bear Crawl to the basket before you can retrieve discs.

Mosey to the Step up Wall (Careful of the metal balls):

3 sets of 10 Erkins, Derkins and Dips, and Step up kicks. 1 set of 10x3ct Plank Jacks and Split Jacks

Mary: Each PAX calls an 10 ct exercise:  Hillbillies, Low Slow Flutter, SSH, LBCs,  American Hammers, Burpies

Prayer Requests:  Quiver’s sister-in-law cancer, UTI’s uncle struggling with COVID.

Announcements: Ultimate on Monday at Ting (under the lights), Frosty CSAUP next weekend in FV.

T-Claps (Recognition):  75 Day Hard challenge participants, Bobby Boucher and UTI tripling down (U-Turn + GP + SW Dads)