Treat me like a timeshare

/in /by

FNGs: None 

7 HIMs posted to GP on a moist morning.  YHC brought the music box, Breach brought the Medicine Ball.

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

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, Bus Drivers and Ground Pounders. 10x3ct:  Windshield wipers, Box Cutters and Low Slow Flutter; 3 sets of 10x3ct Rock Press & Skull Crushers

Mosey to the basketball court

Combat Ball

20 minutes of 4 on 3 Combat Ball: PAX split into teams and used a 10lb medicine ball to play basketball.  Rules:  There are no rules except you can only take 3 steps before having to pass the ball.  Fouls were not penalized, very few (if any) goals were made outside of 3 feet, the ball was slippery and heavy, Gump almost took one to the face, but everyone had a great time.  

Announcements: Register for the Travis Manion Event on 9/11

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

Prayer Requests: For all those suffering with COVID:  Prayers for David – Travis Manion SE Coordinator;  Cyclops has 3 employees in the ICU, Hazmat lost 2 coworkers.

T-Claps: For everyone who came out on what was supposed to be a downpour of a morning

Groundin and Poundin

/in /by

FNGs: None 

4 HIMs posted to GP on a beautifully hot morning.  YHC brought the music box & balls.

Warm Up: 10x3cts of: Good Mornings, Wind Mills,  Daisy Pickers, Sir Fazio Arm Circles (both directions), Imperial Walkers, Hill Billy’s, Arm Stretches, Pigeon Pose Stretch,  20 SSH.

The Workout

Circle of Rock (of course): Mosey to the Rock Pile pick a LARGE rock (if it can be curled or even lifted with one arm – pick another). Alternate rocks between exercises.

3 sets of 10x3ct of each exercise:  Curls for the Girls, Overhead Triceps Press, Wonder Bras, Rut Rows and Ground Pounders. 10x3ct:  Rock Spanks (with and w/out consent), 20x3ct LBCs, 10x3ct Mountain Climbers, 10x3ct Heal Taps.  Return the Rocks and Mosey to the basketball court

Heavy Balls:

3 rounds of free throws: one PAX shoots while others exercise.  Shoot from 3 different points on the court (2 free throws and 1 layup) – miss making all three and receive a 2 burpie penalty.

Exercises: Imperial Walkers;  Hill Billy’s, Mountain Climbers; SSH, Squats, Lunges, Split Jacks, Star Jumps, more squats

Announcements: Q exchange this week starting on Monday; Pikachu moving July 31st

Prayer Requests: Praise for Norm getting to the Mexican border safely, Prayer for safety – Forceps’ son on mountain trip with friends this week.

So you want to play with my balls?

/in /by

FNGs: None 

8 HIMs posted to GP on a salty morning.  YHC brought the music box, balls & discs.

Warm Up: 10x3cts of: Good Mornings, Willie Maze Hays,  Daisy Pickers, Sir Fazio Arm Circles (both directions).  Mosey to the disc golf putting green

The Workout

Disc Puts:

Started with a round of 20 Merkins.  8 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, Freddie Mercuries and Mountain Climbers.  Penalty Burpies for 1 HIM tossing prematurely.

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, Rock Spanks, 10x3ct Rock Press & Skull Crushers (3 sets),

Mosey to the basketball court

4 rounds of Knock Out: Pax line up and do prisoner squats unless they have a ball in hand or one to chase.

Once knocked out, HIMs do cycles.

Cycle 1: 20 Merkins, 20 LBC, 20 Emperial Walkers;

Cycle 2: 20 Imperial Walkers, 20 Rockies, 20 Mountain Climbers;

Cycle 3:  20 Freddie Mercuries, 20 Homer to Marge, 30 sec Plank hold

Cycle 4: 30 SSH, 20 Squats, 20 Lunges,

Announcements: Norm Moving Day starts at 9AM

Prayer Requests: Praise for the hurricane being mild (Strategery and Forceps both had family in the path of the storm.  Prayers for our military and those struggling with illness or addiction.

T-Claps: Farva and Forceps tripling down with Tequila Sunrise, GP and moving day

3 Year Anniversary of GP

/in /by

FNGs: None

9 HIMs posted to GP;  A lot of hard work as disc golf plans were foiled by a tournament.  YHC brought the music box.

WarmUp:

10×3 ct Good Mornings, 10×3 ct Emperial Walkers, 10×3 ct Hillbilly’s,  20×3 ct SSH, 20 Fozzie Arm Circles, 4×10 ct arms stretches, 10x3ct Daisy Pickers, 10x3ct Windmills

The Workout

Circle of Rock: (Rotate rocks between exercises).

3 set of 10 x 3 ct of each exercise:  Curls for the Girls, Overhead Tri-cep Press, Wonder Bras, Bus Drivers,  Rutrows, and Ground Pounders.

3 sets of 10×3 ct Rock Press, 3 sets of Skull Crushers, 10×3 ct Windshield Wipers, 10x3ct Box Cutters, 30×3 ct 6 inches, 10×3 ct Rockies, 10×3 ct Rock Spanks (with and without consent), 10x3ct Heal Taps

Mosey to the Playground

2 sets of 20 Single leg Step ups, 20 Dips, 10 Star Jumps, 20 Erkins, 10x3ct Mountain Climbers

10x3ct Freddie Mercuries, Boat Canoes, 20x3ct LBCs

COT: stretches for your buns, hams and calves

Announcements: 1776 on 4th

Prayer Requests: Strategery’s Daughter in Hurricane Marco island where hurricane path is forecasted,  Farva cousin John cancer in lymph nodes.

 

Drilling holes at GP

/in /by

FNGs: None

8 HIMs posted to GP this morning;  A lot of hard work and a little disc golf. YHC brought the music box.

WarmUp:

10×3 ct Good Mornings, 10×3 ct Emperial Walkers, 10×3 ct Hillbilly’s,  20×3 ct SSH, 20 Fozzie Arm Circles, 4×10 ct arms stretches, 10×3 ct Willy Maze Hays, 10x3ct Daisy Pickers,

The Workout

Circle of Rock: (Rotate rocks between exercises).

3 set of 10 x 3 ct of each exercise:  Curls for the Girls, Overhead Tri-cep Press, Wonder Bras, Bus Drivers,  Rutrows, and Ground Pounders.

3 sets of 10×3 ct Rock Press, 3 sets of Skull Crushers, 10×3 ct Windshield Wipers, 10x3ct Box Cutters, 20×3 ct LBCs, 10×3 ct Rockies, 10×3 ct Homer to Marge w/ rocks (Hence the name drilling holes)

Pax Pair up and each does 2 sets each of Rock Planks and Crab Rock Planks while the other runs two lines down and back. Squat Hold till all PAX are finished.

Mosey to the Wall of Pain

  • 80 ct Al Gore People’s Chair, 30×3 ct BTW
  • 80 ct Biden People’s Chair, 30×3 ct Ascending Testicles
  • 80 ct Prisoner People’s Chair

Mosey to the putting green:

PAX put discs and bear crawl to nearest for retrieval. Return to starting point for exercise

1 set of: 10×3 ct Merkins, 20 Squats, 20 lunges (10 each leg), 10×3 ct Split Jacks, 10x3ct Star Jumps, 10×3 ct LBCs, 10×3 ct Mountain Climbers

Announcements:  Raised over $3,500 for for HSPD 1st Aid Kits, GP 3 yr anniversary on June 26th along with the F3 Picnic in the Park.

Prayer Requests: Praise – Ellie got into Purdue, Cancun’s 2nd Dad recovering from a stroke, Walt (Forcep’s 2nd Dad) cancer in liver and kidney

Heavy Rocks Need Love Too

/in /by

FNGs: None

7 HIMs posted to GP this morning;  All work and no play. YHC brought the music box.

WarmUp:

10×3 ct Good Mornings, 10×3 ct Emperial Walkers, 10×3 ct Hillbilly’s,  20×3 ct SSH, 20 Fozzie Arm Circles, 4×10 ct arms stretches, 10×3 ct Willy Maze Hays

The Workout

Circle of Rock: (Rotate rocks between exercises).

3 set of 10 x 3 ct of each exercise:  Curls for the Girls, Overhead Tri-cep Press, Wonder Bras, Bus Drivers,  Rutrows, and Ground Pounders.

3 sets of 10×3 ct Rock Press, 10×3 ct Windshield Wipers, 10x3ct Box Cutters, 20×3 ct LBCs, 10×3 ct Rockies, 10×3 ct Homer to Marge w/ rocks; 10x3ct Heal taps, 10×3 ct Rock Spanks (without consent); 10x3ct Mountain Climbers; 10×3 ct Rock Spanks (with consent); 10×3 ct Mountain Climbers

Mosey to the Wall of Pain

  • 45 ct Al Gore People’s Chair, 45 ct BTW
  • 45 ct Biden People’s Chair, 30 ct Ascending Testicles
  • 45 ct Moroccan Night Club People’s Chair

Mosey to the quarter wall:

2 sets of: 10x3ct Step Ups, and 20 Dips

1 set of: 20 squats, 20 lunges (10 each leg), 10x3ct American Hammers, 10×3 ct Split Jacks, 10×3 ct Erkins, 10×3 ct Derkins, 20 WWIIs

Announcements: Build a Bed in 15 min;  Still collecting for HSPD 1st Aid Kits, GP 3 yr anniversary on June 26th along with the F3 Picnic in the Park.

Prayer Requests: Buster (Cancun’s 2nd Dad) recovering from a stroke, Walt (Forcep’s 2nd Dad) cancer in liver and kidney, Farva’s M’s boss not approving their vacation time.

4yr Q at GP ran like clockwork

/in /by

FNGs: Yes! Welcome Sharknado

Warm Up: side straddle hops, arm circles forward and reverse, seal claps, overhead claps, arm stretches, good mornings.

The Workout: Mosey to the rock pile and grab a large rock. Circle up in the main parking lot to begin the 1st event.
My 4yr Q centers around time so we started with some clockwork using 4 different exercises. Started with 1 rep of each: curl for the girl, overhead press, ruh roh, and squat. Set down the rock, rotate, and do 2 of each. This continued through the 12 rounds of the clock for a total of 78 reps of each exercise.

Next up the calendar beatdown as follows, all with your original rock:

  • June 30 rock presses
  • July 31 homer to marge in cadence
  • August 31 rock merkins right arm
  • September 30 American hammers in cadence
  • October 31 rock merkins left arm
  • November 30 flutter kicks in cadence
  • December 31 rock spanks in cadence
  • January 31 ground pounders (stopped at 7 to do burpees for my birthday then picked back up at 8)
  • February 28 Rockys in cadence
  • March 31 ascending testicles  10,10,11
  • April 30 wall sit
  • May 31 pickle pounders in cadence

Mary: LBCs, Boat Canoes, and the introduction of Krispy Kreme’s (12 count move that targets your abs), then 20 Merkins as it was only called a decent Q. After the merkins it was deemed reasonable.

Announcements: Picnic, 2.0 workout at 9, Bed project next weekend

T-Claps (Recognition): My 4 year anniversary, Cyclops for bringing an FNG, and Sharknado for making it through his first post.

Prayer: We all took a knee and I took us out. Very thankful for what F3 has done in my life and in the lives of others, I’m definitely a better man for it.

Site Q finally gets a chance to lead Ground Pounder again

/in /by

FNGs: Welcome Fireball (bartender and military) and YHC’s son Joystick (gamer) 

10 HIMs posted to GP.   YHC brought the music box, basketballs & discs.  

Warm Up: 10x3cts of: Good Mornings, Willie Maze Hays,  Daisy Pickers, Arm stretches, Imperial Walkers and Hillbillies.

The Workout

Circle of Rock (of course): Mosey to the Rock Pile pick a LARGE rock.

3 sets of 10x3ct of each exercise:  Curls for the Girls, Overhead Tricep Press, Bus Drivers, Rut Rows and Ground Pounders. On your six for 3 sets of 10x3ct Rock Press,  1 set each of 10x3Ct Windshield Wipers, Heel Taps, Rockies, LBCs

Heavy Hoops:

Pax line up for a game of knockout. Prisoner squats in line, SSH once you are knocked out.

Mosey to the Wall of Pain

Wall of Pain: 

10x3ct Prisoner Peoples Chair;  Australian Ass Smackers,  Al Gore Peoples Chair, Ascending Testicles, Moroccan Peoples Chair, BTW (5 ct down the line).

Mosey to the disc golf putting green

Heavy Discs:

9 discs in play at all times. PAX put discs; Make it and lunge walk to closest disc, Miss and bearcrawl to closest disc.  YHC stopped tossing four times for exercises: 10x3ct Homer to Marge, Freddie Mercuries, Merkins and Lunges

Announcements: Memorial Day Murph; Fund Raising for HSPD to provide 1st Aid kits.

Prayer Requests: For our military, injured PAX (ShamWow and Wrangler), YHC asked for prayer through an interview process.

I Wouldn’t Get a Big One

/in /by

PAX:  Strawberry Hill, Wallaby, Finkle, Yosemite, Breach, Cancun, Shredder, Cupid, HazMat, Redenbacher, Cyclops, Woody, Foreceps, Maybelline, Dahmer, Martini

Multiple PAX for EC – many making the trip back for U Turn

FNGs:  None

Warm Up:  SSH, Arm Circles, Imperial Walkers, Hillbillies, Good Mornings, Windmills, Daisy Pickers, Frankensteins

The Workout:

After a quick count off to determine we had an evern number, PAX were directed to head over to the rock and pick a partner along the way.  Each pair was directed to pick a rock to share.  YHC suggested that the PAX go with a smaller rock as the workout was sure produce a lot of reps.  Most PAX heeded the warning, but there is always that one – you know who you are!

DORA 1-1, 2-2, 3-3

100 Merkins followed by 100 Curls for the Girls

200 Squats followed by 200 Tricept Extension

300 LBCs followed by 300 Bent Over Rows

PAX not performing the exercise took a lap around the parking lot as the timer.

Mary:  Stretching

Announcements:  Memorial Day Murph, Cookout, Bed Build

T-Claps (Recognition):  Breach Donation $10/PAX wearing a red shirt to a workout of Friday (5/28).  Somehow this sparked a converstion about Cupid’s underwear  so we quickly got off the subject and moved into prayer

Prayer:Unspoken – Breach took us out

Dawgpounder

/in /by

EC: Fanny Pack, Red, Pikachu, Maybelline, Full House, Katniss, Cupid, LED, Nemo,
FNGs: Nope
Warm Up:

Lap around the parking lot. We then circled up in the field.
Bounce
Staggered hinge
Spinal Twist
Bat Wing
Fazio Forward
Fazio Backward
Seal Claps
Overhead Claps

The Workout:

Pax split into two groups

Group one did absolutions while Group 2 did BTTW and vice versa. Group 1 would do Monkey humpers in cadence while group 2 did wall sits. Each pax did 10 absolutions 9, 8 7 … 1.

10 absolutions/BTTW
9 absolutions/BTTW
10 Monkey Humbers in cadence/Right Leg out
10 Monkey Humbers in cadence/Left Leg out
9 Monkey Humbers in cadence/Normal Wall Sits
8 absolutions/BTTW
7 absolutions/BTTW
8 Monkey Humbers in cadence/Right Leg out
8 Monkey Humbers in cadence/Left Leg out
7 Monkey Humbers in cadence/Normal Wall Sits
6 absolutions/BTTW
5 absolutions/BTTW
6 Monkey Humbers in cadence/Right Leg out
6 Monkey Humbers in cadence/Left Leg out
5 Monkey Humbers in cadence/Normal Wall Sits
4 absolutions/BTTW
3 absolutions/BTTW
2 absolutions/BTTW
1 absolutions/BTTW

Moseyed to the playgrounds. This became complicated. Note to self. This is not easy to explain.
Split up into 2 groups. The pax went around the circle. Pax will hold plank. Pax in the back will Burpee and bear crawl to the front. When we got to the fence we did 5 each leg Bulgarian squats. I will think about how I can improve this workout.

Mary:

Circle up around the practice green
Legs Straight up to our hands
Six Inch Holds
Pickle Pounders
Legs Straight up to our hands
Six Inch Holds
Pickle Pounders
Supermans

I’m drawing a blank here. We did abs though.

Announcements:
T-Claps (Recognition):
Prayer:
Pax bringing home their kids
Full house’s friend
50 car pile up on 540