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.

Introducing, Quadzilla

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PAX:  Moose, FRAM, Bobby Dall, Redenbacher, Breach, Woody
Warm Up:  I dunno, probably some good mornings, frankensteins, sir fazio?  It was almost two weeks ago, I’m gonna be short on details.
The Workout:  Okay, so I built this thing.  Its name derived from the major muscle group that initially screamed out in agony the first time I took her for a spin up/down my street.  (Full disclosure, I kinda borrowed the name from a late 80’s-early 90’s Suzuki four wheeler that I lusted after as a young lad.  Bright yellow, racing suspension, 500cc’s, a real beaut!)  I don’t know where the idea came from but here it is.  A couple tires stacked together, holding a sheet of MDF upon which can be stowed a great variety of additional weighted items, some rope and a weight belt.  Top tire is easily removed so as to offer a wide range of weight options.  For today’s debut we had 2 tires and 2 coupons – modify as needed. Instructions are pretty self explanatory but you decide how much weight you want to pull, strap on the weight belt and run.  That’s about it.

The workout was simple, a weight-based circuit, each PAX at a station and the tire-puller ran an out & back, acting as the timer.  I brought some toys and borrowed some more from Breach.  Stations included:  25lb dumbbells for skull crushers, 30lb ruck sack for squats, “pain stick” for shoulder presses, 5/10/15lb dumbbells for straight arm shoulder raises, medicine ball for WWII-Toss, handheld sand bags for swimmers press, Large sandbag for Ruh-rohs, and a variety of “filler” stations like merkin sample platter and other body weight routines.

To start, I randomly selected a distance (2nd light pole from our position) to which Quadzilla would be run, but when Breach had to stop to catch his breath at about the halfway point I knew it was too far, so it was shortened.  PAX were able to determine their own tire/block combination to pull as it was easily adjustable, so that part went well.  However, some design flaws were quickly identified, as the top tire hopped off it’s pegs from time to time and the noise of MDF and block bouncing about made quite a clatter.  Not bad for an initial run, though, and everyone seemed to achieve some level of pain-through-exertion from it.  It should be mentioned that FRAM was the only one to go full beast mode and pull both tires and both blocks!

Mary:  Jim Braddocks, probably some others but not much
Announcements:  Maybe.
T-Claps (Recognition):  No idea
Prayer:  YCH took us out.  Amen.

Q by Committee at Purple Cobra

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FNGs: none
Warm Up: Nemo took the warm up. We did a quick jog and then went into some SSH, Good Mornings, Sir Fozio Arm Circles and a few other things (memory is failing me at the moment).
The Workout: Woody took over for round 1. We gathered at the bank and partnered up. 6 Patty Cake Merkins at the ATMs. Run to the other side, 6 more Patty Cake Merkins. Run back. We did 5 rounds.

YHC (Abe) had round 2. We ran around the back of the shopping center and grabbed 2 palm-sized rocks. Lined up on the wall, we held People’s Chair with arms extended. 10 count down the line for a total of 70. Recover. Side arm raises with the rocks, 10 in cadence. We repeated for a total of 3 rounds.

Next up was McNugget for round 3. We lined up on the guard rail for some dips and durkins. 10 each, 3 rounds.

Last but certainly not least, Wild Turkey for round 4. Over to “that hill” for 7s. Burpees at the bottom, star jumps at the top.

With everyone properly beat, we headed back for Mary.
Mary: Bobby lead Mary to close things out.
T-Claps (Recognition): PAX that stepped up and took turns Qing this morning.

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.

Two for Kettle Bells (2/25/22)

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sorry for delay in posting.  This is from last week.

FNGs: None
Warm Up: Quick Lap, Side Straddle Hop, Good Morning, Spinal Rotation, Arm Circles
The Workout: Circuit One: 3 Rounds. 10xKB CURLS, 10xTRICEPS, 10xHALOS, 10xFIGURE EIGHTS, 10xSHOULDER PRESS (each side), 10xSWING HIGH PULL R/L (each side); Circuit Two: In between each set run to curb, 10 merkins, run back. 2 Rounds; 10xWONDER BRA, 10xGOBLET SQUAT, 10xRENEGADE ROW (each side), 10xKB SWING, 10xSNATCH ALTERNATE

Mary: Some abs & stretches
Announcements: None
T-Claps (Recognition): Rocky Road new to F3.  This was his third straight day posting.
Prayer: Pumpkin Spice praying about possible role or job change.

Deere don’t do monkey humpers…. Period.

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kudos to Gump for helping Deere out of a fix and agreeing to a Co-Q. Love you man.

FNGs:none
Warm Up: general stuff, arms legs, banter.
The Workout: TRX bands/Straps…. 4 pax on band for 2 x 10 count of various exercises , whilst other 4 pax rotated for classic reps with some coupons ‘20lb ball, 50lb sand bag’ (balls, merkins, slam ball, ground pounders, curls , box cutters, homer to marge, Turkish get ups , diamonds etc)

6 rotations

Mary: 20 Diamonds, plank, left arm up, right arm up….
Announcements: Vicious Cycle after day light saving time.
T-Claps (Recognition): Dauber coming back after back issues.
Prayer: Tia – Friend of Pax with Vid… troubles in East Europe / Russia. Unspoken.

42 in 42

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Today’s workout idea was simple, do 42 different exercises over the course of the workout. The hard parts were twofold.  First, finding 42 different exercises was daunting.  I consulted the ol’ exicon for some help filling the list.  I was also concerned that we wouldn’t have enough time or, the opposite of that, it wouldn’t take enough time.  We ended up coming in under the 45 minute mark which actually worked out because it ended up taking 42 minutes, which LED pointed out.  I was happy with that.

FNGs:

None today

Warm Up:

SSH x42 IC

Windmills x10 IC

Daisy Pickers x10 IC

Moroccan Nightclubs x10 IC

Frankensteins x10 IC

Imperial Walkers x10 IC

Hillbillies x10 IC

The Workout:

With 7 exercises taken care of during the warmup we only have 35 more to go.  We did everything below in the order shown.  All were a 10 count, either in cadence or on a down/up, unless otherwise noted.

Shoulder Taps

Apolo Ohno

Mountain Climbers

Bobby Hurley

Burpees

Curb steps

Carolina Dry docks

Plank switch

Jump lunge

Crab cakes

Crab humpers

Crab jacks

Bear Crawl – Started at one curb, crawled across the parking lot, and then crawled back

Star jumps

Diamond Merkins

Doggie Paddle

Zebra Kicks

Failure to launch – Each PAX took a turn counting down from 10

Plank punch

Monkey Humpers

Goofball x16 in ascending cadence

Gorilla Humpers

Groiners

Nipplers

No Surrender

Merkins

Turkish Getup

People’s chair – two sets

BTTW – two sets

Mary:

Circled up in the tennis courts for:

Guantanamo Bay

Dr. W – 5×8 count cadence

Box cutters x10 IC

American Hammers x10 IC

Freddie Mercury x10 IC

LBC x10 IC

Announcements:

Road cleanup from yesterday will be rescheduled soon, keep an eye out

T-Claps (Recognition):

Everyone who ran Willimington this past weekend.  Great work men!

Prayer:

The Ukrainian people

The world’s population

16-bit’s coworker Alan recovering from multiple surgeries

 

Thank you men for helping me kick off another year.  I appreciate you all.

 

010000

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.

Sheepdog – Sally still sucks!

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5 Pax worked hard this morning with a tri-q including Big Ditch, Farva and Shredder. 

EC: Farva, Shredder, and a partial EC from Big Ditch.

Warm Up: Big Ditch kicked us off with  his debut taking us through Sir Fazio arm circles f&b, Frankenstein‘s, Imperial walkers, hillbillies, Willie Mays Hayes, and daisy pickers.

The Workout: shredder took the main event with four corners starting with one merkin, mosey to the next corner for one squad, LBC‘s in cadence at the next corner, and then star jumps. Rinse and repeat adding one each time until we got to 10. Then over to the new wall in front of the school for step ups and a Bring Sally Up Erkin challenge. Add bring sally up Pax pushed up. I bring Sally down Pax went down, holding that position through the chorus.  3 min  20 sec  of pure bliss 😫.

Combat: Farva wrapped us up with a little Build-a-Strike. Starting with 5 knuckle merkins, we then mossied to the 1st station for a front jab, cross combo x 10.  Back to the start for 5 knuckle merkins. Then 5more knuckle merkins as we start round 2. Repeat station 1. At station 2 we did a combo front jab, cross, front hook, cross. Back to station 1 and then back to the start with knuckle merkins. Round 3 added a 3rd station with knee strikes and a front kick. Round 4 added station 4 where Pax put it all together. Front jab, cross, front hook, half clinch, two knee strikes, front kick, then double front kick. I believe it was at this point big ditch looked at shredder and said “what is this Mortal Combat”. 🤣

Big Ditch wrapped everything up.
Announcements: Wrightsville this weekend.
T-Claps (Recognition): Big ditch for stepping up to Co-q.
Prayer: people traveling to Wrightsville this weekend, Beer Pressure is fostering a dog that needs a home.

Ground Pounder-esk Caveman (2/22/22)

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FNGs: None
Warm Up:The Bounce, Side straddle hop, Good morning, Spinal Rotation, Arm Circles, Foot trace 

The Workout: Circuit One rotate one to your left. 3 rounds: Offset curls, triceps, shoulder press, rows, barbarian squats, ground pounder. Circuit Two: 2 rounds; partnered up.  One partner run to shelter, 10 Erkins, 10 dips; other partner each set: Bow Draw, Lever Row w twist, 360, Rainbow, Renegade row w pass through.
Mary: Almost 6 minute abs
Announcements: See Slack
T-Claps (Recognition):
Prayer: Pumpkin Spice potential role/job change. PAX preparing for Wilmington and finishing 75hard.