Rock the Body
FNGs: Warm Up: The Workout: Mary: Announcements: T-Claps (Recognition): Prayer:
Ground Pounder 2/15/2025
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!
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.
Ground Pounder 2/1/2025
FNGs: None
Warm Up: Lots of stretches, good mornings and Sir Fozio Arm Circles
The Workout: Two rounds of rock work followed by tall wall exercises and then on to the shorter 2-foot wall for more exercises.
Mary: Low Slow Flutters in honor or Motor Boatin’ and several other core exercises to finish it all off.
Hopscotch Fun
Warm ups included good mornings, arm circles, side straddle hops, daisy pickers, Willy Mays Hayes, hillbillies.
Upper body consisted of 10 variations of pushups. Seal claps, overhead claps and raise the roof.
Lower body 1 pax would go to the end and back of the hopscotch board while the rest of the pax performed monkey humpers. When they returned the next pax went and everyone would continue exercising until everyone had a turn at hopscotch. Rest and repeat doing squats, alternating lunges and 1/2 squats.
Core we did LBC’s, heels to heaven, box cutters, heel taps and Homer to Marge.
Finished with an all around stretch.
Pumpkin Spice Anniversary Q
FNGs: None
Warm Up: March in step, GM, SSH, HB, IW, DP
The Workout: 2 Rounds 40 secs on; 20 sec rest; 1 Round 20 secs on; 15 sec rest
- Wonder Bra w weght plate
- Gorilla Row w Pumpkin Bells
- Jump Rope
- Ab Wheel
- Death March w Mace Bell
- Merkins
- Inverted Row at playground
- Mountain Climbers
- Step Up at playground
- Slam Ball
Mary: A few stretches
Announcements: @Ausfart hosting 2nd F Gun Shooting Party October 5th, 10AM. Check Slack 3rd F for volunteer opportunities
Prayer: Lube’s sister-in-law lost a close friend and a friend of a friend has a tumor; Best in Show brain tumor surgery; Praise: Motor Boatin has a job!
Last minute Q
FNGs: None
Warm Up: GM, WMH, Frankensteins, SSH, Night Clubs, Arm Circles, Seal & overhead clap.
The Workout:
Circuit 1: Grab a rock; 3×10 count in cadence (OH Press, Triceps, Curls, Rows, Squats); One set of Wonder Bras and Bus Drivers.
Circuit 2: BTTW & Peoples’ Chair; Set 1: 10 count each PAX; Set 2: 5 count each PAX.
Circuit 3: 3×10 straight count (Derkins, Urkins, Dips, Step Ups, SL Bulgarian Squat)
Mary: LBC, WWI, American Hammer, Box Cutters, LSF, Hundreds, and some stretches.
Announcements: Volunteer opportunities – see 3rd F; Sign up!
Prayers: Motor Boatin work and family travel. Ausfart’s uncle has terminal cancer, Pumpkin Spice’s brother recovering from gall bladder surgery & their family is hosting an international high school student this year. His name is Harry.
Dead @$$ Last
FNGs: Bill, age 81, joined us for COT. May come next week.
Warm Up: Slow mosey with four coupons (slam ball, weighted ball, 2 basketballs) to the basketball court while doing frankensteins, high knees, butt kicks, lunges, John Cusack and paused for some good mornings.
The Workout: 5 Rounds of Knock Out. PAX who were “knocked out” completed four pain stations before getting the chance to jump back in the game.
Pain Stations Rounds 1,3,5: 5xMerkins, 5xJump Squats, 5xBall Slams, 5xGround Pounders
Pain Stations Rounds 2,4:5xCDD, 3xLunges (each leg),3xHalos (each direction), 5xGP.
Noah’s Ark won 2 rounds, Woody, Gump and YHC each won one round and Hazmat was Dead @$$ Last.
Mosey back to the flag.
Mary: Box Cutters, American Hammer, Homer to Marge, Good Mornings.
Announcements: Patriot Games coming up. Lots of opportunities to serve, check 3rd F channel. Volunteers needed for HS 4th celebration.
Prayer: PAX recovering from injury and looking for work. Those going through difficult relationships right now.
52nd Birthday Q
FNGs: None
Warm Up: SSH, Arm Circles, GM, WMH
The Workout: Choose a coupon (#15 to #45 kettlebell or ball) and added one rock from the rock pile.
Two columns of exercises. 52 cards + 2 jokers; Cadence given number on card; face cards 10; Ace BTTW 11 count in cadence; Joker Wall Sit each PAX 10 count and change exercises to other column
Diamonds: Wonder Bra | Rows
Hearts: Ground Pounder | Squats
Clubs: American Hammer | Windshield Wiper over the KB/rock
Spades: Curls | Triceps
Mary: This one came down to the wire. Return coupons
Announcements: Picnic , Memorial Day Murph, Check slack
Prayer: PAX traveling, recovering from injury, looking for work
EGG-cellent workout
FNGs: None
Warm Up: SSH, GM, WMH, Arm-circles, Seal Clap, Overhead Clap, Michael Phelps.
The Workout:
Circuit #1: PAX chose a coupon (sets of dumbbells, weight plates, weight vest, mace bell, kettlebells, slam ball)
Selected exercise from Easter basket (plastic eggs). Stacked exercises. Did each exercise 10 count in cadence: Triceps, Row, Curls, Halos, Ground Pounder, Death March, Shoulder Press.
Circuit #2: Selected exercise and number from Easter basket: Urkins, Durkins, Dips, Step Ups; Round 1: 15 count; Round 2: 10 count
Circuit #3: Each PAX did 10 inverted rows on playground then murder bunnies the circumference of the playground. PAX alternated doing 10 merkins and 10 squats while waiting for inverted row bar and for other PAX to complete their murder bunnies
Mary: American Hammer, Box Cutter, LSF, Shoulder Stretch.
Announcements: April Ab Challenge, Bottle Share coming up,
T-Claps (Recognition): No Regerts new to F3. Two posts in a row.
Prayer: PAX struggling to find work, struggling marriages, sibling with addiction.