2 pack making 6 packs
Warm Up: 20’s: Fuzzy Arm Circles, SSH, Windmills, Imperial Walkers 10’s: Daisy Pickers, Good Mornings The Workout Happy Feet then bear crawls around the parking lot Mosey to Rock Pile – […]
Groundpounder from 9/22
Pax of 3 for Groundpounder (Breach, Farva and Pumpkin Spice)
Warm Up: Mosey around the pond and circle up for Imperial Walkers, Squats, Merkins and LBC’s
The Workout: Mosey down the greenway to Veterans Park for stop by the flagpole for Step ups, Dips, Irkins, and crunchy frogs. Continue around the pond 2nd stop for LBC’s and Merkins, continue on around to the monument for split squats, low slo fludder homer to marge, mosey back to jones park for some fun with rocks. 20 counts of curls for the girls, tricep extensions and groundpounders.
Announcements: Carpex CSUAP, Purple Cobra opening on Tues
Prayer: For folks affected by the hurricane and to be better role models in the community
Breach in Protocol
Breach was a no show so Forceps Q’d without his Weinke. Quarter of dozen, half a six pack, or 3 showed up for a beat down at Ground Pounder.
Warm Up:
20’s: SSH, Merkins, Fuzzy Arm Circles
10’s: Daisy Pickers, Good Mornings, Imperial Walkers, Hillbillies
The Workout
Mosey to Rock Pile – rotate rocks around circle between sets
- 4 sets of 10’s – Curls,
- 4 sets of 10’s – Overhead Tri-press
- 4 sets of 10’s – Ground Pounders (Deep Squat w/ Overhead press)
John Cousac to the playground 5 sets of 20’s Standard Press rotating rocks between sets
Aik’n Arms: 15’s Merkins, Derkins, Erkins, 20 Shoulder Tap Planks
Aik’n Abs: 20ct 6 inches, 10 Windshield Wipers, 20 Rocky’s, 20 Mountain Climbers
Aik’n Legs: 20’s Prisoner Squats, Lunges, Homer to Marge, 15 Step Up
Aik’n Abs – 2 sets of 15 Hanging leg lifts, 20 LBCs, 20 ct Chilcutt Planks, 20 Pickle Pounders
Aik’n Stuff – 2 sets of 20 Rock Squats and overhead press
John Cousac back to rockpile to return rocks
Mosey to parking lot for COT/BOM
Announcements:
BRR starts on Friday, Any Given Sunday 6 AM @ Womble
Prayer Requests
Prayer for Lipton’s brother Steve that he seeks God to take the lead in his life and direct his decisions. Prayers for Darby who lost his friend to suicide and for the family of his friend, Bubble Wraps’ wife – pray the breast cancer is eliminated, Roger Roger’s neighbor’s son Clay undergoing radiation treatment for spinal cord tumor.
The Great 8
8 showed up for an epic beat down at Ground Pounder
Warm Up:
20’s: SSH, Merkins, Fuzzy Arm Circles
10’s: Daisy Pickers, Windmills, Good Mornings, Imperial Walkers
The Workout
Mosey to Rock Pile – rotate rocks around circle between sets
- 5 sets of 10’s – Curls,
- 5 sets of 10’s – Overhead Tri-press
- 5 sets of 10’s – Ground Pounders (Deep Squat w/ Overhead press)
John Cousac to the playground 6 sets of 10’s Standard Press rotating rocks between sets
Break into 3 groups:
10 shoulder tap merkins, 20 Al Gore Squats, 20 Rocky’s, 15 Pickle Pounders, 15 Homer to Marge,
Rotate through every Aik’n Station:
- Aik’n Legs – 15’s: Box Jumps, Lunges, High Knees, Split Jacks
- Aik’n Belly – 15 American Hammers, 20 ct 6 inches, 25 Rockies, 30 ct Chilcutts (use of rocks optional)
- Aik’n Arms – 10 Shoulder tap Merkins, 15 Hand Release Merkins, 15 Plank Jacks, 20 Dips
- Aik’n Legs – 20 Squats, 20 Step ups, 10 Star Jumps, 15 Mnt Climbers
- Aik’n Belly – 20’s: LBCs, Pickle Pounders, WWIIs, Homer to Marge (use of rocks optional)
- Aik’n Arms – 15’s Merkins, Derkins, Dips, Shoulder tap Planks
John Cousac back to rockpile to return rocks
Mosey to parking lot for COT/BOM
Announcements:
Lipton asked if we have a 911 Memorial Murph scheduled – Stair climb was referenced but we might want to consider a Murph that day at Womble for those not going.
Southwake 5yr Anniversary Q – Wedn, Aug 29th @ Possom Trot (Action Park)
6AM tomorrow – Any Given Sunday @ Womble
Prayer Requests
Prayer for Lipton’s brother Steve that he seeks God to take the lead in his life and direct his decisions. Quiver’s girls have a big soccer tournament, may they have fun and be a blessing to others.
Ground Pounder 8/4
Pax of 7 got a little bit stronger today
Warm Up: Jog 1/2 way to Veterans Park and back. Circle up for 22 reps each of Side Straddle Hops, Imperial Walkers, Prisoner Squats, and Merkins.
The Workout: The main event consisted of a Tabata style workout with 30 secs of work and 10 sec of rest 2x through each of the following 4 sets of exercises.
Merkins, Mountian Climbers, Prisoner Squats, Squat Jacks
Walking Lunges, Inchworm Merkins, Lunge Jumps, Diamond Merkins
Jackknives, Boat pose, LBC’s, Boat canoes
Peter Parker Merkins, Chill Cut Plank, Bear Crawls, Plank Get-ups.
After each set pax would mosey around the baseball diamond and squat hold for the 6.
Mary: Around the world exercises of 10 reps each called out by pax members. Merkins, Ski Jump Planks, Freddie Mercuries, Wide grip Merkins, LBC’s and Imperial Walkers
Announcements: Holly Springs 1/2 marathon is getting closer to being sold out, get in now while the price is still low.
Prayer: Drapers nephew is in GA at the southeast regional little league tournament, prayers for his team to do well. Pikachu is traveling to NJ for his new job starting Mon, prayers for a safe journey and that his new position is what he expects.
The Ground Pounder
5 PAX came out for GP (2 post U-Turn)
Memorable Quotes:
Chillcut planks are just Pickle Pounders without the pickle and the pounding.
Warm up:
10’s – Good Mornings, Imperial Walkers, Hillbillies, Fuzzy Arm Circles, Daisy Pickers, Merkins
The Workout
Mosey to Rock Pile – rotate rocks around circle between sets
- 5 sets of 10’s – Curls,
- 5 sets of 10’s Overhead Tri-press
- 5 sets of 10’s Ground Pounders (Deep Squat w/ Overhead press)
- 5 sets of 10’s Standard Press
While FNG dry heaves & recovers
10 shoulder tap merkins, 20 Al Gore Squats, 20 Rocky’s, 15 Pickle Pounders, 15 Homer to Marge, windmills
Return Rocks to pile and mosey to playground
Aik’n Station:
- Aik’n Legs – 15’s – Box Jumps, Lunges, High Knees, Split Jacks
- Aik’n Belly -15 American Hammers, 20 ct 6 inches, 30 ct Chilcutts
- Aik’n Arms – 15 Hand Release Merkins, 15 Plank Jacks, 20 Dips
- Aik’n Legs – 20 Squats, 20 Step ups, 5 Star Jumps, 5 burpees, 15 Mnt Climbers
back to lot for COT/BOM
Welcome FNGs from Burlington, NC – Jumpman and Jurassic
Announcements:
CSAUP Greenville started an hour ago
Prayer Requests
Praise Pikachu starts new job in 9 days. Prayers for those recovering from injuries, for Foghorn and his family.
And then there were 2
Nemo on 2 slow miles EC, Breach joined on time. No other takers on a nice Sat morning. Should have headed over to Starbucks to recruit the U Turn crew. So what do you do when only 2 show up? Pack it in? Head home? Stand around? Nah, we worked.
Warm Up: Some stretching as we decided on a run-centric workout
The Workout: Headed into the woods and over to Veteran’s Park with Breach making pace and pushing Nemo. Made a stop at the park for some sets of exercises, then headed back out on the run through the neighborhood. Back to the park for more rounds then another lap of the lake. Stayed on the run back to Jones Park and along the entrance road for a few extra steps
Mary: Cooled down with some stretching OYO
Announcements: General discussion
Prayer: Unspoken lifted up
Ground Pounder – Pikachu’s Beautiful thing
5 PAX came out for GP (2 post U-Turn)
Memorable Quotes:
“Running behind Pikachu is a beautiful thing, Do you eat dog food Pikachu – cause it smells like dog farts, Thought we were doing 100, Pick a rock as big as the love you have for your brothers, Rock of Gibraltar”
Warm up:
10’s – Good Mornings, Windmills, Imperial Walkers, Hillbillies, Fuzzy Arm Circles, arm stretches, Daisy Pickers, SSH.
The Workout
In honor of Blue Hen’s 40th we did a 40 Ct Blue Hen Balls to the Walls
In honor of Crab Leg’s 50th we did 50 Dips
Aik’n Station: Rotate stations Clockwise
- Aik’n Legs – 15’s – Box Jumps, Lunges, High Knees, Split Jacks
- Aik’n Arms – 15’s – Merkins, Derkins, Dips, Shoulder Tap Planks
- Aik’n Belly – 20’s – LBCs, Pickle Pounders, WWIIs, Homer to Marge
- Aik’n Legs – 20 Squats, 20 Step ups, 10 Star Jumps, 15 Mnt Climbers
- Aik’n Arms – 10 Shoulder tap Merkins, 15 Hand Release Merkins, 15 Plank Jacks, 20 Dips
- Aik’n Belly -15 American Hammers, 20 ct 6 inches, 25 Rocky’s, 30 ct Chilcutts
Rock Shock Mary
Mosey to Rock Pile – rotate rocks around circle between sets
- 4 sets of 10’s – Curls,
- 5 sets of 10’s Overhead Tri-press (in honor of Crab Legs 50th)
- 4 sets of 10’s Deep Squat w/ Overhead press,
- 4 sets of 10’s Standard Press
Return Rocks to pile and mosey back to lot for COT/BOM
Announcements:
DD talked about the upcoming CSAUP (details posted on FB), 2nd F Salamander Game Fri, July 20th (get seats in section 105).
Prayer Requests: Nemo’s friends – Jen and Lynn battling breast cancer, Forcep’s Mother-in-law in hospital
Ground Pounder in the rain
6 PAX came out for GP (5 of which doubled down after U-Turn).
Warm up:
10’s – Good Mornings, Windmills, Imperial Walkers, Hillbillies, Fuzzy Arm Circles, arm stretches, Daisy Pickers, Merkins and SSH.
The Workout
Rock Shock
Mosey to playground and circle up – rotate rocks around circle between sets
- 4 sets of 10’s – Curls, Overhead Tri-press, Squats, Press, American Hammers
Aik’n Station: partner up and rotate stations
- Aik’n Legs – 15’s Box Jumps, Lunges, Split Jacks, High Knees
- Aik’n Arms – 15’s Dips, Derkins, Erkins, Shoulder tap Merkins
- Aik’n Belly – 15’s LBCs, 6 inches, Rocky’s, Pickle Pounders
15 count Rock Planks
- 3 sets: Standard Rock Planks
- 3 sets: Crab Planks
One partner planks while the other does Squats, SSH and LBCs
Mary: 10-15 reps dealers choice: Curls, Plank ski hops, LSF, Dips, American Hammers, LBCs
Return Rocks to pile and mosey back to lot for COT/BOM
Announcements:
Skidmark has shirt orders, O2 Fitness – Run the Springs 3 race series,
Prayer Requests: Pax on the DL (187, Draper, DD, & Crablegs), Bufford’s friend passing, Safe travels for Farva’s family next week, Forceps big interview Tuesday 10AM-5PM.
6/23/18 Ground Pounder
7 PAX came out for the beat down.
Warm up:
10’s – Good Mornings, Windmills, Imperial Walkers & Hillbillies, Fuzzy Arm Circles, arm stretches, Daisy Pickers
The Workout
- 10’s SSH, Standard Merkins, Plank Jacks, Mountain Climbers, Burpies (for the tardies)
Rock Shock -(pick a big’n)
circle up rotate rocks around circle between sets
- 4 sets of 10’s – Curls, Overhead Tri-press, Squats, Press, Windshield Wipers
Cousac to the bathroom wall
Wall of Pain:
- 70 count Balls to the Wall
- 10 Burpies
Cousac to the Playground
Aik’n Station: Break into 3 groups rotate stations clockwise
- Aik’n Legs – 15’s Box Jumps, Lunges, Split Jacks, High Knees
- Aik’n Arms – 15’s Dips, Derkins, Erkins, Shoulder tap Merkins
- Aik’n Belly – 15’s LBCs, 6 inches, Rocky’s, Pickle Pounders
Rock Suicides in lawn: Pair up and chose one rock. 1 planks while other sprints to sidewalk and back
- 2 sets: Standard Rock Planks
- 2 sets: Crab Planks
Tunnel of Love X 2 – While Pax plank side by side, one by one someone crawls under the tunnel of planking pax.
Return Rocks to pile and mosey back to lot for COT/BOM
Announcements:
6/27 Wrangler Virgin Q @ Possom Trot (Action Park – 5:30AM)
4th of July Convergence @ Disney (Middle Creek Park 6:30AM) so invite your neighbors
Healing Transitions needs us- 2 PM Fridays at the Arena- Pick a Friday and HC
Review and share the FB Post from the F3 founders.
Prayer Requests: Pax on the DL (Draper, DD, Crablegs), Safe travels for Pikachu’s family (sister in-law headed to Korea and the rest headed to Yellowstone).