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First (but not last) Kickball game at GP

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FNGs: None
Warm Up: 10x3ct of: Good Mornings, Daisy Pickers, Calf Stretches, Windmills
The Workout: PAX mosey to field and set up bases for kickball. Teams were 4 on 5. First 30 min PAX did exercise until ball was kicked then fielders did 5 Merkins before they could field the ball.  Because this resulted in a lot of scoring we switched to 1 Merkin before fielding.  The pitcher occasionally (YCH included) failed to remember the Merkin and any actions they took were negated by said failure. Score ended at 12 to 12 when one HIM kicked the ball way foul and time expired. Exercises included SSH, Squats, Frankensteins, Split Jacks, American Hammers,  LBCs, WW2s, Imperial Walkers, Hillbilly’s, Sir Fozzy Arm Circles, etc
Mary: Just circled up and conducted standard COT
Announcements: July 30th F3 Picnic sign up, Bottle Share at Lipsync’s/Gumps’s place.

T-Claps (Recognition): Both Pikachu and Skidmark ran 15 miles prior to posting GP
Prayer: Praise and prayer for Gigawatt’s SON moving out of the home to begin HIS new journey of adulthood.  Gump daughter parasailing today, Prayer for those traveling and moving especially Skidmark traveling for uncle’s funeral this week.

Ground Pounder 7/2/2022 (1 week delay)

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FNGs: None

 

Warm Up:

Good mornings x10, Willie Mays Hayes x10, Daisy pickers x10, Sir Fazio arm circles x10 forward, x10 backward, Side Stradle Hops x 25

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
On your six:
Chest presses x10, Box cutters, Low slow flutters
Repeat Rock sets and sets on your six
On to a game of Cornhole.
Teams Purple or Gold: Burpees given to the other team. Each point results in 1 burpee. We lost track of the total score, but each team performed at least 20 burpees in the process. PAX not tossing bags performed a squat hold until the next round.

Mary:

Freddie Mercury’s x10, Leg Raises: 6 inches, 45 degrees, 90 degrees, 45, 6, done

Announcements:

1776 workout set for July 4th. 7 AM.

T-Claps (Recognition):

Welcome back @ Stubs! We missed you. Congratulations to @Cobbler for getting a scholarship for the next year of school!

Prayer:

Prayers and thanks for @Stubs!  Stay strong.  Prayers for @Cobbler who is on a missionary trip and unfortunately got sick as soon as he got there.

Ground Pounder with the co-founder

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FNGs: None 

7 HIMs posted to GP for boulders and discs.  Great to see Stubs back.  Mumblechatter was amazing as expected.  

Warm Up: 10x3cts of: Good Mornings,  Windmills, Sir Fazio Arm Circles (both directions), Daisy Pickers, Seal Claps, Imperial Walkers and Hillbillies.

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: Curls for the Girls, Overhead Press, Overhead Tricep Press, Rut Rows, Bus Drivers and Ground Pounders,

2 sets of 10x3ct:Rock Press and Skull Crushers

1 Set of 10x3ct:  6 inches, Box Cutters, 30ct 6 Inches, Rock Spanks (w/ & w/o consent), Single Arm Merkins, Rockies, 30 ct Chilcutt Planks, Homer to Marge (GP style ie. with rocks)

2 sets of 70 ct Balls to the Walls and Preachers Chair (regular and Moroccan night club style)

2 holes of disc golf w/ exercises between tosses.

Each PAX took turns driving discs toward basket. PAX Squat Hold while we waited, 20 SSH after a quick mosey to our disc

COT: light stretching and Willy Mays Haze

Prayer Requests:   Sub’s appreciation for F3 helping his family in time of need and praise for his recovery and return, Prayers for Stub’s loved ones moving states, Prayers for Ponzi’s family as their daughter starts school soon for the first time.

Announcements: F3 Picnic and Bottle Shared coming up in July

Lots of Pole and a Fire Hydrant

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YHC returned from a minor medical procedure to continue the 75 Hard journey and take the lead at Thunder. I haven’t been to this AO in awhile, so I was stoked to lead these guys. A ridiculously humid night, nobody left dry. The group chalked up over a mile and stopped more times than I can count.

FNG’s: no…but a cool cat visitor from F3 Concord…Yellowcake!
Warm Up: Good Mornings
The Workout: We took the Stinson/Grigsby sidewalk loop the whole way around to the back of Womble. It was roughly a mile and we stopped at every pole (either power or sign) for a series of exercises focused on Legs, Core, or Upper body. At each stop we either did 10 reps or 15 reps. We began each series with burpees. At each stop, we increased burpees from 1-5, then 5-1, then 1-5, then 5-1, giving us 50 burpees total by nights end. Exercises for the night included: Squats, Star Jumps, Donkey Kicks IC, Alternate Lunges IC, Fire Hydrants, Money Humpers IC, Merkins, Diamond Merkins, Curb Dips, Hand-Release Merkins, Nipplers IC, Annies IC, Shoulder Taps IC, Pickle Pounders IC, WW2’s, Freddie Mercury IC, Taps IC, Dying Cockroach, LBC’s IC, Homer to Marge IC. The last couple stops going back into the park featured some rock work including, Curls for the Girls, Triceps, Shoulder Press, Chest Press, Skull Crushers, Rock Merkins.
Mary: Built In
Announcements: Bobby Boucher is taking over as 2nd F Q. Stubs is back!!!!
T-Claps (Recognition): Wild Turkey shaking it out after his whipping of the Missoula Marathon!
Prayer: YHC took us out. UTI and some health issues.

Visitor for VC

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FNGs:None
The Workout:About 9 miles and we all doubled down with Thunder.
T-Claps (Recognition): Excellent work Yellowcake! Thanks for joining us.

Groundpounder 6/25

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8 pax took on a warm Sat morning at the Groundpounder. (Cancun, Forceps, Gump, Cupid, Pumpkin Spice, Finkle 8-bit, and Breach on the Q) 

Warm Up: 22 counts of ( SSH, Windmills, Frankensteins Imperial Walkers/Hillbilles and Squats)

The Workout: What would ground pounder be without some rock work, so we moseyed over to the rock pile to get a rock to share. All pax would perform an exercise and then move around the circle in a plank position and do a rock merkin at each rock you pass, so caring was absolutely sharing. We then took a short mosey up and down the hills in a snake pattern to make bystanders think that we didn’t know where we were going, a quick stop at the railing for some Irkins and Dips before heading over to the basketball court.

We split into 2 teams of 4 and did what can only be described as backyard fast-break basketball. Our shooting and dribbling skills could use some work, but “Shaq” Cancun used his size to his advantage and got a lot of rebounds along the way. Overall it was a sweaty rendition of summer b-ball and no injuries were reported.

Announcements: Still looking for volunteers for the 5th celebration in HS, Picnic on July 30th

Closed in Prayer:

Bands and Bells at Red Oct

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3 PAX choose to workout at Red October. YHC hard committed Gump the night before asking him to bring the TRX bands. Warbucks had his daisy dukes on so he was ready.

We warmed up with Mutiny led by Abe. Then we kicked off the beats on the Anker speaker.

TRX bands 3 sets x12 reps
Curls
Tri’s
Chest press

Kettle bells 3 sets x12 reps
Right leg lunges, switch to left
Single leg squats, switch
Box jumps (no bell)

TRX bands 3 sets x12 reps
Merkin knee tucks with feet in handles
Twist pulls
Wide flys

Mary
Freddy Mercuries
Windshield wipers
Out and Ups
Followed by a little broga

Nice work men!

BS out

Groundpounder 6/18

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4 PAx for a make-it-up as we go GroundPounder (Cancun, Gump, Forceps and Breach on the Q) 

Warm-Up: 22 counts of SSH, Frankensteins, Windmills and Imperial Walkers/Hillbillies

The Workout:  We started with a little mosey to the rock pile for some medium-sized rocks for circle work. Up and over merkins, Curls for the girls, Triceps, Wunder Bras, Groundpounders American Hammers, and Big boy sit-ups.

Moved over to the wall for some 22 cadence counts of people’s chairs and Balls to the wall, round 2 we got out Al Gore on and did some Australian mountain climbers.

Our tour of Jones park continued with some movement over behind the baseball field for some Irkins, Durkins, Dips, step-ups and some ab work with some bo cutters and heel taps.

We tried some bear crawls on the bleachers and thankfully no one took a nose dive. WE finished up with some lateral plank moves on the outfield bricks back to the parking lot

Mary: Round the horn abs to finish out the day

Announcements: F3 Picnic on July 30th

Prayers for Stubs and his family and for Forceps son David as he gets through his hazing as an electrical apprentice. 

Viscous Cycle 6/15/2022

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FNGs:None
The Workout:Ride through Holly Springs and to 12 Oaks and back. About 10.5 miles
Announcements:
T-Claps (Recognition): Thanks for joining us Cupid
Prayer:

Hot As Hades Thunder in the Jungle

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3 for EC (Breach, Pikachu &Gilette)  and (11) Pax for the ME and made it out for a thick as peanut butter and hot as hell Thunder workout by Breach

John Deere, Double D, Pikachu, Gilette, Gump, Kubota, Cupid, Dusty, Wild Turkey, Dauber,

FNGs:
Warm-Up: A quick mosey down to the pit, 22 counts of SSH, Imperial Walkers/Hillibilies, Windmills and Frankensteins

The Workout: Big Boy Toys were in play for the following Station assignments performed in a Tabata style rotation (1:30 of work, 15 sec to rotate, 2 rounds)

Tire

Round 1         Flips

Round 2         Deadlifts

Sandbag

Round 1         Sandbag Burpees

Round 2         Rut Rohs

Dip Station

Round 1         Dips

Round 2         Derkins

Keg

Round 1         Overhead Press

Round 2         Curls

Med Ball       

Round 1         American Hammers

Round 2         Dying Cockroaches

Hurdle  

Round 1         Back to Front Jumps

Round 2         Side Hops

Weighted Jump Rope

Round 1         Regular jumps

Round 2         Jogging Jumps

Kettle Bell

Round 1         Swings

Round 2        Single Arm Snatch

Barbell

Round 1        RDL

Round 2        Full Power Clean

Mary:  A little Cumbawamba action (We all get knocked down, but we get up again) Turkish get-ups on the chorus, and Shadow Boxing with foot movement in between.

Announcements: F3 Picinc July 30th, Volunteer event for the Town on July 5th

Closed in Prayer: