Ground Pounder 5/21/22

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FNGs: None
Warm Up: Good mornings x10, Merkins!  X15, Willie Mays Hayes x10, Daisy pickers x10, Side straddle hops x20, Sir Fazio arm circles x10 forward, x10 backward, Merkins!  x15

The Workout: Mosey to the big rock pile. Pick a medium-big rock of your choice.
Curls for the girls, Wonder bras, Rut Rows, Overhead Tricep press, Ground Pounders, Rock Squats, Repeat all sets.
On your six: WW1’s, Box cutters, Low slow flutters
Repeat Rock sets and on your six sets.
Mosey to Small Circle of Rock. Pick 2 nearly identical small rocks you can hold in one hand
Overhead punches with rocks 20 on my count. Lateral arm raises 20 on my count. Repeat.
Mary: LBC’s x10, Leg Raises: 6 inches, 45 degrees, 90 degrees, 45, 6 inches, Plank hold count to 60 to finish off the workout.
Announcements: Memorial Day Murph.
T-Claps (Recognition):
Prayer: Pumpkin Spice took us out with prayer.

It’s all about the density…

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A lot of mumble chatter this morning. Is density important? Some say yes. Mumble chatter took over the mini-Murph and several PAX started suckling the Honey Suckle. Had to get everyone back on track.

FNGs: None

Warm Up: Good mornings x10, Willie Mays Hayes x10, Daisy pickers x10, Side straddle hops x20, Seal Claps x10, Sir Fazio arm circles x10 forward, x10 backward

The Workout: Mosey to the big rock pile. Pick a medium-big rock of your choice.
Curls for the girls, Wonder bras, Rut Rows, Overhead Tricep press, Ground Pounders, Repeat
Chest presses, Box cutters, Low slow flutters, Repeat
Mosey to the Playground for the Mini-Murph: 5 pull ups, 10 Merkins, 15 squats, Repeat for 5 sets total
Mosey to parking lot for a Round of 7: Star jumps, Carolina dry docks

Mary: LBC’s x10, Plank hold approx. 30 sec, Raise left hand for approx. 15 sec, Raise right hand for approx.15 sec, Plank hold count to 60 to finish off the workout.

Announcements: Memorial Day Murph on Monday. 7:00 AM at Womble Park? Need to verify that.

Prayer: @Shredder took us out with prayer. Prayers for @DOA who’s on his second interview for a new job! Thank God for @Stubs clear test! Prayers for these men and all our families.

I’m on a boat

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Co-Q YHC & HazMat

FNGs: None
Warm Up: Good morning, Daisy Pickers, Side Straddle Hop, Imperial Walkers, Willie Maze Haze
The Workout: Rock circuit: rotate one to the left after each set; 3×10 Rows, Wonder Bras, Squats; 3×10 Triceps & Curls; Playground circuit: Each PAX did 3×10 pull-ups with assistance if needed; Basketball circuit: Played knockout, if knocked out did 20 count exercise before jumping back in (SSH, Merkins, Low slow flutter)

Mary: Good morning and Willie Maze Haze
Announcements: Special 3rdF workout next Cletus.  Ask Breach for details.
T-Claps (Recognition): Forceps for bringing the 90s rap and one hit wonders.
Prayer: Praise Stubs MRI clear; Praise Stubs’ sister able to buy home in Raleigh; pray for job change/search Forceps and his son, also Pumpkin Spice. Pray for each of our families.

Ultimate Skeeels

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PAX of 4 for some Ultimate Skills – distance, accuracy, and agility using both backhand and forehand. Mosey to the playground for rounds of step-ups, irkins,  squats. Around the horn for Mary.

Groundpound’n

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FNGs: None 

4 HIMs posted to GP for boulders and discs.  Stubs was very excited about the playlist that began with Ice Ice Baby. Mumblechatter did not disappoint .  

Warm Up: 10x3cts of: Good Mornings,  Windmills, Willy Mays Haze, Sir Fazio Arm Circles (both directions), Seal Claps 25x3ct SSH and arm stretches.

Mosey to rock pile.

The Workout

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

3 sets of 10x3ct of each exercise:  Curls for the Girls, Overhead Press, Overhead Tricep Press, Rut Rows and Ground Pounders, Chest Press, Skull Crushers

1 Set of 10x3ct 6 inches, Box Cutters, LSF, 15/45/90 leg raises, Rock Spanks (w/ & w/o consent), 2 sets of Mountain Climbers

2 holes of disc golf w/ exercises between tosses.

Each PAX took turns driving discs toward basket. Exercise before and after a quick mosey to your disc

Hole 1 Exercises: Pretoss 20 Merkins, then 20 LBCs, 10×3 ct Lunges

Hole 2 Exercises: Pretoss 20×3 ct Balls to the Walls and Wall Sits, then 10x3ct SSH, 10x3ct Plank Jacks

Prayer Requests:   Sub’s Praise for his new bible study group and prayers for his upcoming MRI. For DOA’s father-in-law Wes and his cancer treatment.

Announcements: TriSprint in June

Ground Pounder fun fact – Did you know?

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FNGs: None 

7 HIMs posted to GP for boulders and some March Madness with Pumpkin and Forceps Co-Qing the workout.  YHC brought the music box and bball. Lots of mumblechatter around Nirvana vasectomies’ that didn’t smell like teem spirit and worm procreation.  

Warm Up: 10x3cts of: Good Mornings,  Sir Fazio Arm Circles (both directions), 25, 20, 25, 20, 15 and then 10  Merkins and SSH.

Mosey to rock pile.

The Workout

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

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

Mosey to the basketball court

PAX played 3 on 4 bball and every basket resulted in a set of 10×3 ct exercises. Scoring was much higher than I anticipated (much higher).

Exercises: 4 sets of 10×3 ct LBCs, Mountain Climbers, Heel Taps, Lunges, Freddie Mercuries

Prayer Requests:  For DOA’s father in law Wes going through cancer treatment and for strength for Wes’s wife and family. Forceps son’s decision to finish college here or move (still up in the air).

Announcements: TriSprint in June, CSAUP in South Cary in April, Motor Boatin’s 1st Annual 5K this Friday March 25th at Cletus.

GP Mumblechatter – Lots of talk about crabs

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FNGs: None 

5 HIMs posted to GP for boulders and discs with Hazmat and Forceps Co-Qing the workout.  YHC brought the music box and discs. Lots of mumblechatter around crabs.  

Warm Up: 10x3cts of: Good Mornings, Daisy Pickers,  Sir Fazio Arm Circles (both directions), Seal Claps and overhead claps, 20x3ct SSH.  So much mumblechatter we lost count numerous times.

Mosey to rock pile.

The Workout

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

3 sets of 10x3ct of each exercise:  Curls for the Girls, Overhead Tricep Press, Rut Rows and Ground Pounders. On our six for 2 rounds of 10x3cts of Chest Press, Box Cutters, LSF.

3 holes of disc golf w/ exercises between tosses.

Each PAX took turns driving a disc toward basket (squat hold while ya wait). Exercise before and after a quick mosey to your disc

Hole 1 Exercises: 20 Merkins;  10x3ct Imperial Walkers, 10x3ct Hillbillies, 10×3 ct Squats

Hole 2 Exercises: 50 ct Balls to the Walls, 10x3ct SSH, 10x3ct Plank Jacks, 10x3ct Freddie Mercuries

Hole 3 Exercises: 10x3ct Mnt Climbers, 10 Star Jumps, 10x3ct Lunge Jumps

Prayer Requests:   Those suffering from mental or physical challenges (particularly YHCs best friend’s sister Ky), Gump’s final interview process, for God to intercede and provide direction for Frenchie to make the right decision for college.

Announcements: TriSprint in June, CSAUP in South Cary in April, Motor Boatin’s 1st Annual 5K later this month.

Ground Pounder – 2/26/22

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5 at GP. The q-sheet was open with Forceps being down in Wilmington running the half so YHC (Shredder) took the lead.
Warm Up: 25x SSH, SFAC (10 f&b), seal claps, and overhead claps. 25 more SSH. Imperial walkers, hillbillies,Frankenstein‘s, Willie Mays Hayes, Daisy pickers, and good mornings, All 10ea. each in cadence.
The Workout: Pax moseyed to the small rock pile first to grab two rocks that you can hold, one per hand. Then to the large rock pile to get a respectable rock. We then circled up and ran through an assortment of slower exercises with the large rocks and then rotated to the left for higher reps with the small rocks, rotating to the left after each set. 10 curls for the girls in cadence slow followed by 50 half curls up follow by 50 half curls down. This theme was continued with overhead tricep press, rut  rows, wonder bras, bus drivers, and ground powers. We also mixed in some other back and shoulders drills with the small rocks. Then put back the rocks and mosey to the playground for step ups, TuT dips, box jumps, more  TuT dips.
Mary: pax rotated with 10 each of your exercise of choice. Including merkins, Low SLOW flutter, heel taps, box cutters, and a new excessive from Motor Boating that is the fast person of low slow flutter which is evidently called low fast slutter.
Announcements: Pax in Wrightsville running the 1/2. Road cleanup at Neadmore.
Prayer: YHC took us out.

Boulders and Balls

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FNGs: None 

6 HIMs posted to GP on a cold dry morning for boulders and balls.  YHC brought the music box and basketballs. 

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

Mosey to rock pile.

The Workout

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

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

3 sets of 10x3ct Skull Crushers and Presses

1 set each of 10x3ct Windsheild Wipers, Box Cutters, Low Slow Flutter, Freddie Mercuries,

Mosey to the B-Ball court for Heavy Balls

20 minutes of Knockout. PAX line up and try to knock the HIM in front of them out by getting the ball in the basket before they do.  If knocked out, 20 ct exercise and then return to the line.

Exercises: 20 10X3ct SSH, 10 Merkins+ 10 Squats, 20 LBCs, 20 Imperial Walkers,

Prayer Requests:   Pumpkin Spice on sabbatical with next role in question. DOA diagnosed with meniere’s disease (inner ear disorder causing dizziness) and step-father Wes battling cancer.

Announcements: CSAUP in South Cary in April, Wilmington Marathon/Half next weekend, Motor Boatin’s 1st 5K March 4/5th.

What kind of workout is this?

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FNGs: None 

6 HIMs posted to GP on a perfectly sunny morning for boulders and discs.  YHC brought the music box and discs. Lots of mumblechatter around colon health thanks to YHCs latex gloves I put on under my workout gloves to keep them warm. DOA asked “What kind of workout is this?” 

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

Mosey to rock pile.

The Workout

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

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

4 holes of disc golf w/ exercises between tosses.

Each PAX took turns driving a disc toward basket (squat hold while ya wait). Exercise after a quick mosey to your disc

Hole 1 Exercises: 10 Merkins;  10×3 ct Squats

Hole 2 Exercises: 10x3ct SSH, 10×3 ct LBCs

Hole 3 Exercises: 10 Lunges, 10 Imperial Walkers

Hole 4 Exercises: 10x3ct Plank Jacks, 10x3ct Low Slow Flutter

Prayer Requests:   Forceps: 2nd Anniversary of son’s passing; Those suffering from mental or physical challenges. Praise Quiver’s daughter took his wife to FIA this AM.

Announcements: Long Ass Run ongoing, CSAUP in South Cary in April, Motor Boatin’s 1st 5K March 5th.