Can’t Even Feel It – TWSS

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FNGs: None 

14 HIMs posted to GP on a beautiful but bitter cold morning.  YHC brought the music box & a basketball.  Dauber was tardy but always appreciate his attendance. 

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

The Workout

Circle of Rock: Mosey to the Rock Pile pick a rock. Alternate rocks between exercises.

2 sets of 10x3ct of each exercise:  Curls for the Girls, Overhead Tricep Press, Wonder Bras, Bus Drivers, Rut Rows and of course Ground Pounders. 2 sets of 10x3ct Rock Spanks (with and without consent), 10x3ct Rock Press (3 sets), 10x3ct Windshield Wipers, 10×3 ct Rockies, 10x3ct Box Cutters

(Again – never any doubt on which rock is Farva’s – Good Lord Son!).

Heavy Hoops:

Due to crowd we only completed 1 round: Each PAX rotated between taking shots and exercises: shoot from 3 designated areas. 2 free throw attempts at each location followed by 1 attempt at a layup. Miss all 3 shots and add a 2 Burpee penalty.

Rest of PAX perform exercises till cycle completed (ie 1 shot is made from all the 3 areas).

SSH (2 rounds), Plank Hold, Supermans, Squats, Plank Jacks, Lunges, High Knees, American Hammers, Split Jacks, Emperial Walkers, Hillbillies, and Goofballs

Burpees OYO for all PAX

Wall of Pain:

20×3 ct Moroccan Style Peoples Chair, 2 sets of 10×3 ct Ascending Testicles, 10x3ct Burnie Style Peoples Chair (let it rain)

COT:  10 Merkins, 10 Shoulder Tap Planks, 10 Catalina Wine Mixers, 10 ct Chill Cut Plank, 10 x 3ct LBCs, 10x3ct Freddie Mercuries, 10×3 ct 6 Inches,

Announcements: Wilmington Race moved to April,  Ultimate Frisbee – Feb 1st at Ting,

Prayer Requests: Pumpkin Spice ask for prayer for  a friend Mike who is hospitalized with COVID;  Shredder asked for prayer for Kristen’s family (Kristen was a 16 yr old in his church youth group that passed away due recently).  YHC asked for prayer through the grief therapy process. Prayer for kids with mental issues dealing with our current state of isolation.

Frenchie’s Worst Nightmare

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FNGs:n/a

EC: Farva solo EC with the monthly challenge

Warm Up:pretty standard warmup with side straddle hops, good mornings, fozzy arm circles, and Michael Phelps.

The Workout: As I called the mosey to the rock pile Frenchie realized I had the Q, which is apparently his worst nightmare.

Grab a reasonable sized rock and partner up for this Dora style 100 rep challenge. We did several rounds of 100 rep rock work while the partner was in a static hold, and 1 minute of cardio in between sets. Sets included curls for the girls, tricep extensions, Ruh rohs, squats, and ground pounders. Partner with work included plank with rock, crab hold with rock, Supermans, and rock spanks with a few being repeated. 1 minute recovery sets included jump rope(fancy if you’re Gump), mtn climbers, Wonder Woman jets, with some repeated.

After that was completed we went to the wall for nonstop 11’s of bttw and wall sits in cadence.

Mary: 10 solid minutes of around the circle 10 counts of exercises, ending in 10 burpees oyo(he clearly didn’t know the rules at GP)
Announcements: Wrightsville and other runs coming up. Fuquay rotary club opportunities, holly springs opportunities to work with youth on outdoor guy activities that don’t have fathers at home.
T-Claps (Recognition): Frenchie for making it through my workout AND calling me out at the end for it not being hard enough.
Prayer:Sanity, the country, struggles at work and home

Ground Pounder Plan-B Candyland

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FNGs: None 

7 HIMs posted to GP on a very cold but not raining morning.  YHC brought the music box & a basketball which proved to be useless.  

Warm Up: 10x3cts of: Good Mornings, Willie Maze Hays,  Daisy Pickers, 20 Sir Fazio Arm Circles,  Arm stretches, Seal Claps, Windmills.

The Workout

Circle of Rock: Mosey to the Rock Pile pick a friend to share

3 sets of 10x3ct of each exercise:  Curls for the Girls, Overhead Tricep Press, Rut Rows, Wonder Bras,  Bus Drivers, and Ground Pounders

Mosey to the B-Ball court.  We attempted to do Heavy Hoops but the court was way too icey and the frozen net decided it wanted to keep the ball to itself so we went to Plan-B. 

Candy Land:

We played spin the wheel of pain (each color represented a different rep count).

5 Burpees, 20 SSH, 20x3ct Chill Cut Plank,  20x3ct Supermans, 5 Plank Jacks, 20×3 ct Lunges, 10×3 ct High Knees, 5x3ct American Hammers, 10x3ct Shoulder Tap Merkins, 10x3ct Boat Canoes, 5x3ct Freddie Mercuries, 20 Split Jacks, 10x3ct WWIIs, 20 Heal Taps, 20×3 ct Hillbillies and 20x3ct Emperial Walkers

Wall of Pain:

10x3ct Ascending Testicles; 20x3ct Moroccan style Peoples Chair, 30 ct BTW, 20x3ct Al Gore style People’s Chair.

Announcements: Wilmington race still on as far as we know, PAX Monthly Challenge is ongoing,

Prayer Requests: Praises for all the surgeries that went well, Prayer for local, state and federal leadership to figure how how to bring the country back together, for our 1st responders and police, COVID victims and their families, those suffering with addictions or from depression.

T-Claps (Recognition): For Oboe doubling down with U-Turn and GP, For newbie Bobby Boucher already stepping up to co-Q this coming Monday.

Ground Pounder – moist feet, dry backs

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FNGs: None 

8 HIMs posted to GP on a dreary wet morning.  YHC brought the music box & a basketball.  Macho showed up on time and gloveless – much respect 

Warm Up: 10x3cts of: Good Mornings, Willie Maze Hays,  Daisy Pickers, 20 Sir Fazio Arm Circles, 20x3ct SSH, Arm stretches

The Workout

Circle of Rock: Mosey to the Rock Pile pick your large rock. Alternate rocks between exercises.

3 sets of 10x3ct of each exercise:  Rut Rows, Curls for the Girls, Overhead Tricep Press, Wonder Bras, Ground Pounders and Bus Drivers.

(always easy to tell which rock is Farva’s)

Heavy Hoops:

2 Rounds: Each PAX rotated between taking shots and exercises: shoot from 3 designated areas. 2 free throw attempts at each location followed by 1 attempt at a layup. Miss all 3 shots and add a 2 Burpee penalty.

Rest of PAX perform exercises till cycle completed (ie 1 shot is made from each of the 3 areas).

2 rounds of SSH, Standard Plank Hold, Plank Jacks, Lunges, High Knees, Moroccan Squat Hold, Emperial Walkers and Hillbillies

Burpees OYO for all PAX

Mosey to the half wall

10×3 Step Ups, 20 Derkins, 20 Erkins, 20 Dips

Announcements: Wilmington Race still on as far as we know.

Prayer Requests: Pumkin ask for prayer for several men going through the Blue Light Academy. Forceps asked for prayer for Aunt’s family loss of her husband as well as his ex and son dealing with loss of son.

Its Colder than a Groundpounder 12/26

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4 Pax for a very balmy after Christmas workout at the Groundpounder.

Quiver, Bobby Boucher 8bit and Breach on the Q

Warm Up: Mosey down the road and back, circle up for 22 count reps of SSH, Windmills, Frankensteins, and Imperial Walkers/Hillbillies.

The Workout: Decided on a throwback idea and found our way around veterans park. On the greenway, we found a new pile of rocks and stopped for a jerk circle of rotating rocks. Curls for the girls, Triceps, overhead press and some trunk twits were on the agenda.

Got back on the move scout run style and moved over to the abs station and got on the six for some big boys sit-ups, v-ins, and some backbreakers.

Back on the move again stopping for another break of Prisoner squats, mountain climbers, and bat wings.

We made our way back toward Jones park and could not get through a ground-pounder workout without some actual ground-pounders, so we hit the rock pile once again for some ground-pounders and curls for the girls.

One more mosey back to the bathrooms for some balls to the wall and people’s chairs before finishing up for mary.

Mary: Circled up for  some LBC’s and Homer to Marges before have a nice day

Prayer: Prayers for Quiver as he and his family head toward Disney, prayers for those that are without jobs and that they get back on their feet quickly, and prayers for those with Covid and that they weather the storm without loss.

Long Things are Good Things

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A cold start and many PAX with frozen hands as the workout progressed but, lot’s of great mumblechatter in the mix during the beatdown at Ground Pounder, helping us all to embrace the suck. A pretty good set of 1-liners (including the title here) leading through and all the way up to the last seconds of the workout. YHC was warned at least once by Shredder that a wrong move by the Q during Mary could result in a kick in the nuts and the PAX let YHC know that this was yet another reasonable Q thrown down at the Ground Pounder!

FNG’s: No
Warm Up: Good Mornings, Willie Mays Hays, Imperial Walker, Hillbillies, Windmills, Sir Fazio’s (F/R), Overhead Claps, and SSH.
The Workout: 2 Heavy bag coupons were brought to the workout by YHC. 1 Bag was 100lb. the other was a 75lb. PAX were instructed to grab a rock that would be challenging for the Circle of Rock. We Cusacked the rock back up toward the flag where the heavy bags lay off the the grass on the side. Each heavy bag was I’d say 40 yards apart. Each PAX took turns departing the Circle of Rock as the “timer” as the flipped the heavy bag the whole distance and then either carried or dragged the other heavy bag the whole distance back. During the thang, each PAX departed the circle 3 times, while others did rock work according to YHC’s cadence or count. When YHC departed the circle, Shredder, Mookie, and Forceps were good enough to serve in running the circle. Rock exercises included: Curls for the Girls x2, Triceps Press x2, Shoulder Press x2, Rut-Rows x2, Squats, Rock Spanks x2, Toe Taps, Rock Merkins on each side, LSF w/rock, Box Cutters w/Rock, Chest Press, Wonderbras, Bus Drivers, Plank Jacks, Mountain Climbers, Standard Merkins. We the returned the rocks and moseyed to the playground knee wall.

At the wall we did 20 ct. Step-Ups, Dips x30, Bulgarian Squats x10 each leg. Repeato except only did 15 dips the second round.

To the Wall of Pain for a very short session of People’s Chair with a 15 ct. per PAX. This was followed by Balls to the Wall for a 15 ct. per PAX. Mosey over the flag for Mary.
Mary: YHC had a particular holiday favorite all cued up for our Mary routine and then….an audible had to be called due to YHC’s phone desperately needing a changeout. When it’s cold temperature, my phone turns off unexpectedly and often. I will try this again, because I think the routine would be “fun”. Finished with 20 ct. LBC’s, 30 ct. Freddie Mercury’s, 20 ct. WW2, 20 ct. H2M, and 20 ct. Pickle Pounders.
Announcements: Only 1 AO for Christmas Day workout- Kung POW.
T-Claps (Recognition): Forceps being the only PAX adequately prepared with the right gloves for frozen rocks!
Prayer: YHC and his M, surgery Monday. Local businesses and restaurants in COVID times. Forceps and family during the holidays, grief, reflection. Sadiq and Pumpkin Spice’s family. YHC took us out. Thanks for playing fellas, great work!

Ground’n and Pound’n

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FNGs: None 

10 HIMs posted to GP on a perfect morning.  YHC brought the music box & a basketball.  Mumblechatter was per the usual – the best in Southwake.

Warm Up: 10x3cts of: Good Mornings, Willie Maze Hays,  Daisy Pickers, 20 Sir Fazio Arm Circles, 20x3ct SSH, Arm stretches, Pigeon Pose

The Workout

Circle of Rock: Mosey to the Rock Pile pick your rock and don’t share it

2 sets of 10x3ct of each exercise:  Rut Rows, Curls for the Girls, Overhead Tricep Press, Ground Pounders, Bus Drivers,

4 sets of Standard Press, 10x3ct: Windshield Wipers, Box Cutters, 30 ct 6 inches, Plank Rock Spanks, Single Arm Merkins, 10×3 ct Rock Homer to Marge

Heavy Hoops:

Each PAX rotated between taking shots and exercises: shoot from 3 designated areas. 2 free throw attempts at each location followed by 1 attempt at a layup. Miss all 3 shots and add a 2 Burpee penalty.

Rest of PAX perform exercises till cycle completed (ie 1 shot is made from each of the 3 areas).

SSH, Standard Plank Hold,  Supermans, Plank Jacks, Lunges, High Knees, American Hammers, Squats, Squat Hold, Shoulder Tap Merkins, Boat Canoes, LBCs, Split Jacks, WWIIs, Hillbillies

Burpees OYO for all PAX

Mosey to the Wall of Pain

10x3ct Aussie Ass Smackers, 15 ct Ascending Testicles; 20x3ct Moroccan style Peoples Chair, 30 ct BTW, 20x3ct Al Gore style People’s Chair.

Announcements: Ted Talk w/ Bacon on 12/15,  F3 Christmas Party

Prayer Requests: Military and 1st responders,  Breach’s sister and mom w/ COVID, Fanny Pack’s M, Courtney, is having surgery Dec 21, COVID victims

Ground Pounder 12/5/20

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FNGs: None 

6 HIMs posted to GP on a gorgeous morning.  YHC brought the music box & a basketball.  Mumblechatter did not disappoint.

Warm Up: 10x3cts of: Good Mornings, Willie Maze Hays,  Daisy Pickers, 20 Sir Fazio Arm Circles, 20x3ct SSH, Arm stretches, Pigeon Pose

The Workout

Circle of Rock: Mosey to the Rock Pile pick your rock and don’t share it

2 sets of 10x3ct of each exercise:  Rut Rows, Curls for the Girls, Overhead Tricep Press, Ground Pounders, Bus Drivers,

4 sets of Standard Press, 10x3ct: Windshield Wipers, Box Cutters, 30 ct 6 inches, Plank Rock Spanks, Single Arm Merkins, 10×3 ct Rock Homer to Marge

Heavy Hoops:

2 Rounds: Each PAX rotated between taking shots and exercises: shoot from 3 designated areas. 2 free throw attempts at each location followed by 1 attempt at a layup. Miss all 3 shots and add a 2 Burpee penalty.

Rest of PAX perform exercises till cycle completed (ie 1 shot is made from each of the 3 areas).

SSH, Standard Plank Hold,  Supermans, Plank Jacks, Lunges, High Knees, American Hammers, Squats, Squat Hold, Shoulder Tap Merkins, Boat Canoes, LBCs, Split Jacks, WWIIs, Hillbillies

Burpees OYO for all PAX

Mosey to the Wall of Pain

15 ct Ascending Testicles; 20x3ct Moroccan style Peoples Chair, 30 ct BTW, 20x3ct Al Gore style People’s Chair.

Announcements: Ted Talk w/ Bacon on 12/15,  Ultimate at Ting 12/7

Prayer Requests: M’s health issues, healthy marriages, COVID victims, Dovetail’s move and home search, safety and protection for those traveling this holiday, those suffering from depression

 

Guess who’s back

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FNGs: None although we had some visitors other regions

8 HIMs posted to GP on a drizzly morning for my return to Q GP after 5 long weeks.  YHC brought the music box & a basketball.  Mumblechatter did not disappoint.

Warm Up: 10x3cts of: Good Mornings, Willie Maze Hays, Windmills, Emperial Walkers, Daisy Pickers, 20 Fozzie Arm Circles, 20x3ct SSH.

The Workout

Circle of Rock: Mosey to the Rock Pile pick your rock and don’t share it

2 sets of 10x3ct of each exercise:  Rut Rows, Curls for the Girls, Overhead Tricep Press, Ground Pounders, Bus Drivers,

4 sets of Standard Press, 10 Windshield Wipers, 10x3ct Consensual Plank Rock Spanks, 10×3 ct Rocky’s, 10×3 ct American Hammers

Shredder had a difficult time counting cadence today for some odd reason.

Heavy Hoops:

2 Rounds: Each PAX rotated between taking shots and exercises: shoot from 3 designated areas. 2 free throw attempts at each location followed by 1 attempt at a layup. Miss all 3 shots and add a 2 Burpee penalty.

Rest of PAX perform exercises till cycle completed (ie 1 shot is made from each of the 3 areas).

SSH, Standard Plank Hold,  Supermans, Plank Jacks, Lunges, High Knees, American Hammers, Squats, Squat Hold, Shoulder Tap Merkins, Boat Canoes, LBCs, Split Jacks, WWIIs, Hillbillies

Burpees OYO for all PAX

Mosey to the Wall of Pain

15 ct Ascending Testicles; 20x3ct Moroccan style Peoples Chair, 10x3ct BTW Aussie Ass Smackers, 20x3ct Al Gore style People’s Chair.

Announcements: Ted Talk w/ Bacon on Dec 15th, Frosty CSAUP Dec 5th, Ultimate at Ting 1st Monday of Dec.

Prayer Requests: M’s health issues, healthy marriages, COVID victims, Dovetail’s move and home search, safety and protection for those traveling this holiday, those suffering from depression

Praise that DOA’s son’s injury to his eye lid didn’t cause permanent damage.

Ground Pounder – 11/21

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Best mumble chatter in SouthWake.
FNGs: None, but one visitor here for a soccer tournament.
Warm Up: SSH, SFAC, Overhead Clap, Michael Phelps, Good Mornings, Squatted Moroccan Night Clubs, IP, & HBs.
The Workout: Straight for the wall of pain. With a rotation of Balls to the Wall and People’s chair. Had to make sure we through in some Australia Ass Smackers for the new guy. To which he responded, “who came up with those.”

Pax were then instructed to get a “respectable” rock with some clear variations on what is respectable means. For rock rotations we focused on TUT (Time Under Tension). Cadence represented 1/2 the move so everyone slowed down and focused on form. Curls for the Girls, Overhead Triceps press, Overhead Press, Rut Rows, Ground Pounders, Chest Press.

We then broke into twos. 1st Pax plank holds while the rock is set on their back. 2nd Pax sprints to the speed bump and back. Rinse and repeat three times.

we wrapped up the work out with bear crawl rock drags from one speedbump to the other.  Pax deposited rocks and return to the show flag for Mary

Mary: LBCs, heal taps, H2M, Giant Cockroach, Crab Cakes.
Announcements: Gravel at Momma’s House, TEDtalk, Frosty Ruck, Beer Ruck, HSPD Angel Tree.
T-Claps (Recognition): Rams and John Deer with there fly by HSHM PR runs!
Prayer: Several Ms dealing with health issues. Those dealing with COVID or recovering, our nation, community, our troops.