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Ground Pounder 2/15/2025

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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!

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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

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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. 

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Some can jump rope

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Warm Up: GM, DP, WMH, Arm Circles/Seal & Overhead Clap

The Workout: Three Rounds each circuit. 10 count or 5 each side each exercise. Someone was always on the jump rope for 100 or 50 count.  Weight plates 15# to 35# provided. PAX encouraged to modify any exercise with or without weight. 

Circuit 1: Curls, Triceps, Rows, Wonder Bra

Circuit 2: Squat to seated position on bench, Step Ups, Bulgarian Leg Squat (R&L)

Circuit 3: Derkins, Erkins, Dips

Circuit 4: Lunge, Side lunge, SL Romanian DL (R&L)

Circuit 5: Chest Press, Pullover, LSF (weight above chest) , H2M, American Hammer.

Mary: LBC, GM and return coupons

Prayer: Socrates 2.0 surgery, Praise replacement auto for Socrates, Pumpkin Spice’s M has the flu. Safe travel. 

Last minute Q

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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. 

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The Name Game

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3 Bootcampers; 2 Ruckers

Warm Up: Carry coupon to shelter, Good Morning, Arm Circles, WMH

The Workout:

#1 Two Rounds with Coupon (KB or Dumbbell) x 10: Curls, Triceps, Rows, OH Press

#2 : 5 count each exercise.  PAX chose exercise that began with their name.  We built as we went going through first, middle and last name since we only had 3 PAX.  

Exercises: American Hammer Anthony, Bolt 45 (15) Bob (Robert), Halo Hageman, Eric to Marge, Peoples’ Chair Horacio, No (Low) Slow Flutter Neimann, Smurf Jack Jeff, Tricep Thomas, Dip Dudley

#3 Finished with a round of curls, triceps, rows , press w coupon

Mary: Return coupons, GM, Forward Fold

Announcements: Help Dauber’s son move this Saturday. 

Prayer: Love and Lead well today men. 

Turning Heads at the Amphitheater – YOGA

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Warm-up: Lots of stretching

The Thang:  YOGA. Pax moseyed from parking lot to the amphitheater.  Pull-ups were done while passing the kiddie-area.  PAX rolled out their mats (one PAX decided to fight the ants in the grass after not reading Slack and bringing his mat).  YHC found some soothing music getting us in the right mood.  Lots of stretching from our head to our toes.  Many YOGA moves were included.  Stretching of our lower extremities causing many female walkers to turn and stare, possibly gawk at the maneuvers performed on stage.  Definitely a crowd pleaser.  Lots of laughs for sure.

COT:  Finished with some Jane Fonda-like stretches (she was a beauty in the 80s).  YHC took us out in prayer.  Shared story of my headlock 7 years ago.

Announcements:  Support the Run the Quay this Saturday.

Honored to lead during my 7th year Anniversary with F3.

Respectfully,

Dauber

 

 

 

 

 

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52nd Birthday Q

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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

Birthday Q. 52.

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FNG: None

Warmup: SSH, GM, Arm Circles, Squats, One 200m lap.

workout: Deck 52 cards plus jokers

Aces 11 count and 80 meter farmer carry w Kettlebell

Jokers mosey 200 m lap and switch exercises to other column

Number cards – round up as needed

Face cards 10 or 5 each side

Diamonds – Merkin on Bell / Pistol Rows

Hearts – Goblet Tempo Squat |    Lunge (in cadence)

Clubs – Around the world         |    Figure 8

Spades – Snatch                       |   Swings

mary: GM (only had one minute left)

4 corners around the baseball fields

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A old school limited “run” with fun stops.

warm up the arms and a bit of the legs.

walk to the old rock pile and grab a rock or two.

Arm workout between stops.  overhead press, curls, …

Core work at the stops.  lbc, homer to marge, mountain climbers…