Warm Up: Very Short Mosey to the pavilion and then some 22 counts of SSH, Franeksteins, Daisy Pickers, and Windmills.
The Workout: A full-body set of
100 Squat Crunches
90 Side Straddle Hops
80 X-Planks
70 Skaters
60 Plank Rows
50 Lunges
40 Leg Raises
30 Homer to Marge Kicks
20 Freddie Mercuries
10 Burpess
Finished up with some Broga while the muscles were warm
Announcements: Triple Ruck Challenge, Manion WOD Sat May 2nd 6:30a at Ting
Closed in Prayer:
FNGs: None
Warm Up: GM and other exercises
The Workout:
Grab a coupon – KB, Slam Ball or Dumbbell
3 rounds of each, 7 reps
Circuit 1: Curls, Triceps, Rows, WB, Squat, DL, GP
Circuit 2: Step Ups, Bulgarian Leg Squats, Kevin Harts
Circuit 3: Irkins & Dips
Circuit 4: Inverted Rows
Mary: Some stretches and around the circle abs
Announcements: Check 3rd F
Prayers for our Nation.
Wednesday night, 9/10/2025
FNGs: None
Warm Up: Mosey to Amphitheater with coupon (KB or weight)
The Workout: Worked our way up the letter, P, P-U, P-U-M, etc.
Finisher: 2 rounds w coupon , 10x curls, triceps, rows, wonder bras
Prayer: Our Nation
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.
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.
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.
FNGs: None
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.
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.
FNGs: None
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.
FNGs: None
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
