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

/in /by

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)

Consent means you slap it harder

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FNGs: None 

3 HIMs posted to GP on a chilly but clear bright morning.  YHC brought the music box and discs

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 (if it can be curled by anyone with one arm – it ain’t big enough- Raid missed the memo). 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 Squats.

3 sets of 10x3ct:  Rock Press and Skull Crushers

1 set of 10×3 ct (10 min abs): Windshield Wipers, Heal Taps, LBCs, Dying Cockroach,

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 toss 2 discs at basket. Make at least one and you can walk to the basket to retrieve discs, but miss both and you have to Bear Crawl to the basket before you can retrieve discs. Exercises between tosses: 10x3ct Merkins, Mnt Climbers, Plank Jacks, Lunges, Emperial Walkers; Hillbillies

COT: Each PAX calls an 10x3ct exercise:  SSH, LBCs, Pickle Pounders, Rosalitas, Standard and Chilcutt Planks, Spiderman stretch,

Prayer Requests:  Steve (friend of Raid’s) struggling with COVID in ICU for 2.5 weeks now. For Forceps’ son David to finish the semester strong and maintain his grades.

Thank God I’m so sexy

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FNGs: None 

4 HIMs posted to GP on a cool bright morning.  YHC brought the music box and balls.

Warm Up: 10x3cts of: Good Mornings, Willie Maze Hays,  Daisy Pickers, SSH, Sir Fazio Arm Circles (both directions).  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. 10x3ct:  Windshield Wipers, Mountain Climbers (2 sets), Homer to Marge, Rock Spanks (with and without consent), 10x3ct Rock Press & Skull Crushers (3 sets), Heal Taps, Box Cutters, Low Slow Flutter.

Mosey to the basketball court

2 Rounds of Knock Out and 3 Pointer Station: Pax line up and do prisoner squats unless they have a ball in hand or one to chase.

Once knocked out, HIMs exercise till last one standing: LBCs, Mnt Climbers, Squats, Lunges, Homer o Marge

Exercises during 3 point stations were Emperial Walkers; Hillbillies, SSH, Plank Jacks, SSH, Squats and Lunges

Announcements: Holly Springs Half NEEDS volunteers

Prayer Requests: YHC asked for prayer to clear his headspace after being let down by not getting a promotion he went for.

Quality time with cold rocks

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Late backblast from 11/6/2021.  PAX of 3 came out for HazMat’s VQ.  It was a cold morning, but we taught the rocks some lessons!

FNGs: None
Warm Up: Good Mornings x10, Daisy Pickers x10, Sir Fazio Arm Circles forward x10, backward x 10, Seal Claps x10, Overhead Claps x10, Willie Mays Hayes x10
The Workout:  On to the big rock pile.  Pick a medium-big rock of your choice.

  • Curls For The Girls, Overhead Tricep Press, Rut Rows, Ground Pounders, Squats.
  • On your six for Chest Press, WW1’s, LBC’s & Low Slow Flutters
  • Repeat above
  • Finished off with one last mini-set of Curls For The Girls, Overhead Tricep Press and Ground Pounders.

Mosey over to the small rock pile.  Pick a two small rocks of semi-equal weight.

  • Lateral Arm Raises and Front Arm Raises
  • Repeat

Mosey on to the wall

  • Left leg raises x10, Right leg raises x10, Irkins x15, Dips x 15
  • Repeat

Mary: On to the padded picnic table area

  • WW1’s, LBC’s, Homer to Marge, Low Slow Flutters
  • Plank hold approx. 30 seconds followed by 20 seconds right arm up, 20 seconds left arm up and 30 seconds hold.

Announcements: Holly Springs Half in 2 weeks.  Yogurt going to bring out 3Alarm.  They would love some company if you weren’t running the race.  Contact @Yogurt for details.
Prayer: Prayers for all children struggling with school and overall mental heath.  Thanks and praise for the beautiful morning and everything we have been given.

Ground Pounder – 10/23/21

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FNGs: none
Warm Up:

  • SSH x 23 ic
  • SFAC x 10 F&B ic
  • Seal Claps to Overhead Claps x 10 ic
  • Hula hoops, clockwise and counterclockwise x 10 ic
  • Merkins TUT x 10 ic down and up

The Workout:

  • Mossied to the rocks. Medium to large rock.
  • Pax did an assortment of exercises including; curls for the girls, overhead tricep extensions, rut-rows, ground pounders, overhead press, and bus-drivers. sharing is caring so we rotated after each exercise.
  • After two times around we dropped to our 6 for rock press, windshield wipers, and rock spanks at which point Gump told Bubba to “spank it like it’s your sister” 🤔.
  • Paused for 5 burpees OYO since Mr. Terrific was about 5 minutes late.
  • Returning the big rocks we mossied to the small rocks pill. Pax grabbed two smaller rocks and hit higher rep curls for the girls, tricep extensions, and arm raises to the front then side. The burn was enjoyable.
  • returning the small rocks we mossied to the playground for step-ups, Diamond-standard Erkins, squats, and single-leg lunges.

Mary:

  • LBC, LSF, Giant Cockroachs, box-cutters, Gump-cutters, jump-lunges, and crab-cakes.

Announcements:

  • HSPD Goggin’s Challenge for Special Olympics is going on now. Join Bacon this weekend if you can.
  • HS food pantry boxes
  • Hollyfest

Prayer:

  • Stubs received a clear MRI on Tuesday. Still no brain cancer!
  • Dauber, family sickness
  • Mr. Terrific, leadership

GP – So many inappropriate jokes

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FNGs: None

3 HIMs posted to GP on a nice cool morning.  Met a guy who moved here recently and plans to join F3 soon. 

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

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. 10x3ct:  Windshield wipers, Rockies, Box Cutters, and Low Slow Flutter; 4 sets of 10x3ct Rock Press, 2 sets of Skull Crushers, 2 sets of 10x3ct Rock Spanks (w & w/o consent), 10x3ct Homer to Marge w/ Rock, 2 sets of 10x3ct Mountain Climbers. YHC decided to tell the more inappropriate jokes between sets which wasn’t probably the best idea just before skull crushers.

Disc Put

Start with 40 LBCs and 20 leg extensions. 4 rounds of PAX tossing discs toward the goal ( I think we made 3 total out of 36) and lunge walk back and forth to return for exercise: 10x3ct Heal Taps, Dying Cockroach, Rosalitas (we all recognized we need to work on our hip flexibility)

Announcements: SW Brute CSAUP in Oct 6th 6AM start

T-Claps (Recognition): FARVA for posting Tequila Sunrise prior to the workout

Prayer: Prayer for Farva’s M (14 yr old dog not doing well). Prayer for Jinkies upstairs neighbors to move out ASAP.

Take it Easy!!! The Rock Will Withdraw Consent.

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I haven’t been to Ground Pounder in quite awhile with all the BRR training, so YHC decided to jump in there and get some! 4 PAX learned that the rocks will give consent for rock spanks, but only for so long! It just gets too freaky and painful!

FNG’s: none
Warm Up: SSH, Daisy Pickers, Sir Fazio’s, Imperial Walkers, Hillbillies, Squats x15, Shoulder Taps x15 IC.
The Workout: Over to the rocks, selecting a rock that was challenging but could be travelled with. We Cusacked the rocks over to the disc golf stairs and did a reverse pyramid of exercises starting with 13. The exercises at the bottom of the hill/stairs was Merkins, at the top was Ground Pounders. We began with 13 merkins at the bottom, 12 Ground Pounder’s at the top…and so on. Farva had mentioned we hadn’t been to this hill in awhile, so YHC was glad we took the trip!

Next up, we Cusacked the rocks over to the bleachers by the ball fields and spoke of various birth control methods…wait…what?

At the bleachers, we repeated the same 13 ct. descending pyramid with 13 Rut-Rows to begin, with Bleacher Merkins as well.

Staying in that area, we finished 13 Dips, and 30 ct. Rock Spanks IC. We also completed 15 Dirkins and 30 rock Shoulder Press.

We did Curls for the Girls all the way back to the rock deposit point. Finished with a long-version People’s Chair/stretch on the wall time.

Mary: 15 Counts of the following: Heel Taps, LBC, Dying Cockroach, Homer to Marge, American Hammers. Dialed it down with a 10 count Good Mornings.
Announcements: Brute CSAUP Sat. Oct. 16th, Hilltop Needmore. Gump continues to try to navigate the team for vocational scholarship.
T-Claps (Recognition): DOA…often riding over to GP to get the extra work in!
Prayer: Unspoken. YHC took us out!

Useless Skin and Acne

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FNGs: None

4 HIMs had the balls to posted to GP on a nice cool morning.  YHC brought the music box. Met a HIM from Spokane Washington during warmup 

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

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, Trunk Twists and Ground Pounders. 10x3ct:  Windshield wipers, Box Cutters, Rosalitas, and Low Slow Flutter; 4 sets of 10x3ct Rock Press, 2 sets of Skull Crushers, 2 sets of 10x3ct Rock Spanks (w & w/o consent), 10x3ct Homer to Marge w/ Rock, Pickle Pounders. YHC decided to tell the most inappropriate jokes he had ever heard between sets.

Partner Rock Planks:

PAX pair up: one does 20 10X3ct LBCs  while the other does Rock Plank then switch

Next Set: one does 10 10x3ct Merkins while the other does Rock Crab Plank then switch

COT: Stretch it out w/ Pigeon Pose, hamstring and calf stretches

Announcements: Register for the Travis Manion Event on 9/11 5K (walk, ruck, or run)

https://www.travismanion.org/events/911-heroes-run/

Prayer Requests: For all those suffering with COVID (Gump’s Niece, Forceps Nephew), our military and all those in harms way in Afghanistan,

Split Q: Feel’n the burn

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FNGs: Santana

6 HIMs posted to GP on a thick morning.  YHC brought the music box. 

Warm Up: 10x3cts of: Good Mornings, Imperial Walkers, Hillbillies, Willie Maze Hays,  Daisy Pickers, Sir Fazio Arm Circles (both directions), arm/shoulder stretches,

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. 10x3ct:  Rockies, Windshield wipers, Box Cutters and Low Slow Flutter; 4 sets of 10x3ct Rock Press, 2 sets of 10x3ct Rock Spanks (w & w/o consent)

Shredder’s muscle shredder

PAX pick out 2 small rocks for the burn:  Way too many Half Curls  and Overhead Tri’s,

x=y+2 Line to line: Lunge to line, 3 squats, lunge to next line add 2 more squats till complete.

Mary @ COT: 2 rounds of PAX taking turns calling out ab exercises (may have missed a few) 10 or 10X3:  LBCs, American Hammers, Heal Taps, Mountain Climbers, Leg raises, H2M, Pickle Pounders, Breast Stroke Supermans, Freddie Mercury, etc

Announcements: Register for the Travis Manion Event on 9/11 5K (walk, ruck, or run)

https://www.travismanion.org/events/911-heroes-run/

Prayer Requests: For all those suffering with COVID (Gump’s Niece, Forceps Nephew), our military and all those in harms way in Afghanistan, those suffering mental health issues (particularly loneliness and depression)

HIMs Improve on Disc Golf Puts

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FNGs: None 

3 HIMs posted to GP.  YHC brought his sprained ankle, music & discs.

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

The Workout

Circle of Rock (of course): Mosey to the Rock Pile pick a LARGE rock to make your friend (no alternating rocks).

3 sets of 10x3ct of each exercise:  Curls for the Girls, Overhead Tricep Press, Wonder Bras, Rut Rows and Ground Pounders. 10x3ct:  Windshield Wipers, 2 sets of 10x3ct Rock Spanks (with and w/out consent) & Mountain Climbers, 4 sets of 10x3ct Rock Press & 2 sets of Skull Crushers & Lat Extensions, 2 sets of 10x3ct Heavy Homer to Marge, 10x3ct Rockies, Rosealitas,  Box Cutters,

Mosey to the disc golf putting green

Disc Puts:

Started with a round of 20 LBCs.  Each PAX had 2 discs in play at all times – PAX synchronize disc toss and bear crawl to nearest disc and return to starting point for exercise.  10x3ct exercises: LBCs, Dying Cockroach, Freddie Mercuries, Prisoner Squats, Heal Taps

Mosey Back for COT 

Announcements: Derek Davis 5K took place this morning;

Prayer Requests: Prayers for Ralph (Hazmat’s Grandfather in-law) dealing with un diagnosed health issues.   Prayers for those suffering with COVID and our military and those struggling with illness or addiction.