Feeling SUPER at Ground Pounder

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This Q ’em all challenge has be venturing to AOs less traveled.  It’s not that I’ve never been to Ground Pounder but It’s always been a while.  With the way my brain works, I immediately envisioned the Avengers Doomsday ads that are out there (and the memes making fun of them) to introduce my Q at Ground Pounder.  And a Super Hero themed workout followed.

Warm Up: 

  • good mornings, willie mays haze, franks, over head side reaches

The Workout:

Thang 1: Super Human Rocks!

We mozy’d to the rock pit.  We easily lifted the rocks with our super strength.

In the parking lot

  • Superman Curls: 15 IC – Hold the rock in a front rack position while lying in a Superman extension, or perform standard curls with superhero-level focus.

  • Thor Hammer Squats: 15 IC – Hold the rock with both hands over one shoulder, squat deep, and swing it diagonally across the body like bringing down Mjolnir. Alternate sides.

Mozy to a grassy space

  • Hulk Smash: 10 IC – Squat with your rock, thrust up and lift the rock overhead with a mighty heave, then forcefully thrust and slam it down toward the ground like a medicine ball. Squat to pick it up immediately and repeat.
  • Taking Flight: 15 IC – Squat Jumps with a super hero flare.  One hand thrusts into the air in a fist as though you are about to take off.  You can add sound effects to make it better.

Back to the lot and repeat these workouts 3x

Thang 2: Ground Pounder Cooldown

We mozy’d to the playground, on the way Socrates told me it wasnt uncommon to spend some time on the wall doing step-ups, earkins, derkins, and dips.  Don’t mind if we do…

  • Step-ups: 10 IC
  • Dips: 10 on my down
  • Earkins: 10 on my down
  • Derkins:  We didn’t do them, I didnt feel like it
  • We ran through this 2x in all (I think)
Mary: Supermans, Gump lead us through some stretches

Announcements:

Prayer:

  • Pumpkin selling his house
  • Motor Boatin’ has a good number of loved ones dealing with cancer diagnosis
  • Ausfart shared that some friends (a couple) experienced a motor cycle accident.  The husband died as a result, the wife ran into him when he stopped short/suddenly.  Prayers for families and for the wife as she grieves and deals with the mental load of the circumstances.

Modify as Needed

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 Warm Up: Arm Circles, Good Morning, Forward Fold, Fold w trunk twist, WMH

The Workout: Mosey to HS Road and back. Rock Work three rounds x10 Curls, Triceps, Rows, Overhead Press. Pick up trash in parking lot on the mosey to playground. 

Mary: Stretches

Announcements: 1776 Workout. Check slack.
T-Claps: Socrates and Gump helping with lawn care for single mother. 

Prayer: Socrates continual healing post procedure. Pumpkin Spice moving to Clayton most likely August. 

Ground Pounder 6/20/2026

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5 HIM huffed smells of the dump while working through a full body Tabata workout.

Lots of great mumblechatter (complaining)

Happy Father’s Day weekend!

Mr. Terrific Gump Motor Boatin’ Socrates

Join me tomorrow at AGS 🏃🏻

Ground Pouder with lots of mumblechatter

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FNGs: None

Warm Up: The basics starting with Good Mornings.

The Workout: On to the rock pile.  2 sets of big rock exercises.  Then on to the big all for some preacher’s chairs, calf raises, and merkins.  Back to small rocks to burn out the biceps, triceps and shoulders.

Mary: Finished it all off with a solid plank hold.

Announcements: Ground Pounder needs a Q the next 2 Saturdays

Prayer: Socrates was back and looking strong!  Prayers for other PAX going through personal situations and surgeries.  

Pro AM at the Groundpunder

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FNGs:None

Warm Up: lots of mumble chatter about Fram on the queue, mini packs considered staying home as they were apprehensive as we dropped four sandbags next to the flags.
SSH, Frankenstein’s, good mornings, imperial March to a sumo squat, plan, cold and squad hold while mission statement and principles were said.

The Workout: mosey the rock pile, carry 2x 40 pound bags and 260 pound bag bags. Grab a rock if you didn’t have a bag. Throughout the course of the main event, we picked frisbee targets that one pack through and counted the number of throws to hit target. That rep count was either Burpee‘s squats or Merkins in rotating fashion. We circled through the pax twice and had a lot of laughs while throwing. 
final hole closest to pin varying exercise exercises Ausfart killed it one throw 5 foot away.

Mary: plank, American Hammers, In-Outs

Announcements: Q all challenge

T-Claps (Recognition): pumpkin spice daughter graduated with masters, Farva family about to have baby

Prayer: cancer in friends, health and upcoming surgeries for so crates, the Evans family losing their father. 

Discin It

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2 PAX for 10 holes of golf…and a few exercises!

Burpees, We don’t do those here!

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It is true you learn something new everyday, today I learned that @Gumpis developing a Q rating system, there is only one way to truly do a Ground Pounder, apparently only @Motor Boatin’ is allowed to call Low Slow Flutter in the Mary, and that this AO is extremely allergic to Burpees!

However, if you’ve been to one of my Q’s, you know the drill.  Late attendance must pay the burpee penalty, so the group determined that I was starting out in the negative numbers on my Q rating performance, haha.

FNGs:

None

Warm Up:

Standard Warmup: SSH, SFAC, GM

The Workout:

Headed to the Rock pile, where most of us grabbed a smedium sized rock and hit a 5 station x 3 round circuit.

Bicep CurlsWonder BrasTricep ExtensionsSquatsGround Pounders

We then woseyed to the building, where after we determined the illegal placement of vending machines hadn’t been cleared by F3 Guard, we completed 3 rounds of Peoples Chair and Balls to the Wall.

Mary:

A popcorn Mary that included two low slow flutters and a scolding, haha.

Announcements:

Q’em All Challenge

T-Claps (Recognition):

Welcome Back @lube

Prayer:

All the unspoken, health, and peace.

The Ground Pounder 2/14/2026

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 thank you @Gump for getting me set up with a login

2/14/2026. The Ground Pounder – two of my Slack friends ( @Gump , @Socrates) joined me this morning at The Ground Pounder. They were not Slackers facing the morning cold, but they are High Impact Men, out working their minds, body’s and spirits.

We started with morning stretches – Sir Fazio, side straddle hops, Willy Mayes Hayes, good mornings, body squats, overhead arm stretches and seal claps. Gingerly mosey (no running here) to the rock pile with curls, overhead tri’s, rows, overhead press, and our namesake Ground Paounder -repeat. Small rocks with titillas, Arnold’s, and kickbacks – repeat. Short walk to the wall for Papal chair, and heal raises – repeat

Mary:  No playing around at the playground – with step ups, dips and Merkins. Finished with a round of Mary – low slow flutter ( Q favorite), hello dolly, heal taps and American hammers. Ran out of time for plank.

Prayers:  Asked for our Lord to hear prayers of F3 Nation and to guide us going forward today -followed by a second F with coffee fellowship at Fables coffee in HS.

Missing PAX:  We missed @Ausfart @Lube @Dauber, @Pole Vault, @Cancun, @stubbs, and always looking for @Forceps – hope to see more of you out next week

F3:  more thank a workout!

Braved the cold at Ground Pounder

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FNGs: none

The Workout: Lots of rock work.   Big rocks rotating each time.  2 rounds.   Then small rocks to burn it out.   Preachers Charlie and calf raises.  Then Dirkins Merkins Irkins and tricep presses.  

The Standard is the Standard

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FNGs: None

Warm Up: GM and other exercises

The Workout:

Grab a coupon – KB, Slam Ball or Dumbbell

3 rounds of each, 7 reps

Circuit 1: Curls, Triceps, Rows, WB, Squat, DL, GP

Circuit 2: Step Ups, Bulgarian Leg Squats, Kevin Harts

Circuit 3: Irkins & Dips

Circuit 4: Inverted Rows

Mary: Some stretches and around the circle abs

Announcements: Check 3rd F

Prayers for our Nation.