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. 

Rock the Body

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7 Rocked-the-body at Ground Pounder. Grateful for the cool mist.
warm up: GM, WMH, Windmill, Frankenstein, Arm Circles,

large rock & 2 small 

3 rounds w large rock – curls, triceps, rows, wonder bra, rock-the-body.
3 rounds w small rocks: hallelujahs, lateral raises, goof-balls, L-raises

2 rounds standing core large rock : halos, MLH, around the world (small), figure 8 (small), rock chop.

Mary: 5 minutes of stretching

Good work @Flip Phone @Mr. Terrific @HazMat @Lube @Socrates Noah’s Ark and YHC.

Praise and prayers for Socrates daughter and new granddaughter. Prayers for all PAX recovering from illness or injury.

T-claps day 74 for several 75Hard PAX.

Rock the Body

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FNGs: Warm Up: The Workout: Mary: Announcements: T-Claps (Recognition): Prayer:

Ground Pounder 2/15/2025

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FNGs: None

Warm Up: Always start with some good mornings and stretching exercises to keep this Respectful bunch loose so we don’t pull something. 

The Workout: Rock exercises, wall exercises, disc golf exercises and finished with some picnic table dirkins, merkins and irkins.

Mary: Round the circle with your core exercise of choice. 

Announcements: Socrates will step up and be the co-Q for Ground Pounder!  Many thanks for Pumpkin Spice for co-Q’ing Ground Pounder for the last 1-2 years!

Ended with prayer.

Ground Pounder 2/8/2025: Dual Q with Socrates & Norm!

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FNGs: None

Warm Up: Led by Socrates! Plenty of stretching and mumblechatter.

The Workout: Led by Norm!  Team work with multiple rock reps with the other member moseying to the bleachers to perform another exercise.  

Mary: Led by Socrates!

Finished with prayer.