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Breach is losing his balls…..

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Warm Up: Arm circles, cotton pickers, SSH
The Workout: Mosey to Stintson. Using ‘Siri’ Pick a number between 1 & 5 – Double Merkin Burpee at each lamp post with mosey in between   – 10 posts. Head down Grigsby – Siri random number between 8-10, Half Crunch reach, followed by elbow to knees crunch, approx 10 posts. Saw lots of SoftBalls lying in the street followed shortly by Breach shouting profanities. Siri number between 8-12, plank jacks, followed by plank. About 5 lamps. Stopped at the handrails for 10 pull ups. Stopped at Womble intersection for 10 chill cut to regular plank get ups. rock pile: 11 x Half Crunch pushing rock to the stars, 11 half American Hammer on the left and rock to stars, followed with 11 right side. 11 right hand to left foot and reverse.
Mary:Mosey to shelter- Siri random number 9. Balls, chair over head claps repeat. LSF, Scissors, Diamonds.

Announcements: ping pong Pikachu Saturday from 1700hrs. Apologies from Deere for AO being left open whilst I travel…. Please step up.
T-Claps (Recognition):
 2ndF Tapline.

How do Furries use school bathrooms?

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    FNGs: None Warm Up: Lions don’t warm up before hunting. The Workout: used Breach’s big tire. Did and “Indian Run tire flip” around the parking lot. Included a […]

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Thunder some hard core fun

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FNGs: None
Warm Up: 5min general warm up, stretches and banter
The Workout: Hard-CORE

Using the Benches under the shelter: Chill Cut Plank Knees to Elbows x 15 / Sit on end of bench American Hammers x 15 – Repeat 3 sets

Mosey to rocks….. with rock 1/4 crunch pushing rock over head x 15 / 6 inch Legs hold 15 cadence – Repeat 3 sets

Elbow to Knee Crunch x 12 / 30 cadence chill cut plank – Repeat 3 sets

WW1 with left & right stretch to ankle x 12 / WW1 with rock & twist x 15 – Repeat 3 sets

Return the rocks = Back to the shelter: Balls to the wall 10 count cadence regular, 5 count left arm up, 5 count right arm up / Low Slow Flutter lying on bench 20 cadence – Repeat3 sets

Mary: Cancun took us out with some stretches

Announcements: Cancun is going to get choked out for Cancer – he will post more info
T-Claps (Recognition):
Prayer: Toothless “staying the course” on his fitness – YHC back to significant travel in South America.

Memorial Day MURPH 5/30/22; Honoring Yukla-27

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FNGs:  None
Warm Up: SSH, good morning…
The Workout:  Standard Murph
Mary:  Static stretches
Announcements:  YHC told the story of the crash of Yukla-27.  We honored all 24 aircrew members with individualized flags.  Many PAX took a USA flag home with the name of the downed aircrew member.
T-Claps (Recognition):  All PAX who came out for the Murph
Prayer:  YHC led us out after each PAX read the name of every crew member who died on Yukla-27, an E-3 aircraft that crashed after takeoff on 22 Sep 95, killing all 24 aircrew members on board.    – Honored to lead. -Dauber

GP isn’t really GP without completely inappropriate mumblechatter

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FNGs: None 

6 HIMs posted to GP for boulders and discs.  Mumblechatter that made Pumpkin Spice blush. Topics included menstration cycles, transitioning, that’s what she said,  consent forms, built to grow not show, etc

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

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 Tricep Press, Wonder Bras, Rut Rows, and Ground Pounders, and everyone’s favorite – Bus Drivers

2 sets of 10x3ct: Rock Press and Skull Crushers

1 Set of 10x3ct:  Low Slow Flutter, 6 inches, Box Cutters, Plank Rock Spanks, Rockies, Homer to Marge (GP style ie. with rocks),

Mosey to the basketball court

Round 1: PAX throw basketball; 3 stations 3 attempts at each station (2 free throws and one layup) till a basket is made. Miss all three shots at a station to earn a 5 Burpee penalty. PAX not shooting do exercises, changing between shooters.

Exercises: Imperial Walkers, Hillbillies, Prisoner Squats, SSH, Frankensteins,

Round 2: PAX attempt to throw a kickball into the basket to add a level of difficulty.

Exercises: LBCs, Mountain Climbers, Squats, Heismans, Plank Jacks, Lunges

COT: Catch our breath

T-Claps: Cancun wore a ruck throughout most of the workout

Prayer Requests:   Prayers for Gump’s daughter moving out, DOA’s son tummy illness, Forceps – fathering with a more compassionate heart.

Announcements: Derek Davis 5K

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.

Needmore Ruck 6/26

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10 Pax took to the hills for a Sun Ruck at Needmore Ruck ( Sprinkler, Double D, Deadbolt, Mookie, Cancun, 8-Bit, Monsanto, Madhatter, Wallaby, and Breach on the Q)

The Workout: We hit the Red trail for a little elevated heart rate movement this week, Pushed through and got around 3 miles and some change as we went of the trail for a little 2nd F at the Breachery Coffeteria before heading back to the parking lot for COT.

Closed in Prayer: Thanking the men for F3 and for being accountable.

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:

Fathers Day Needmore Ruck

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12 pax and 1 FNG for a Fathers day Ruck around Needmore park

Sprinkler, Wallaby, Banana Seat, Cancun, Pac-Man, Big Ditch, Mookie, Fanny Pack, Redenbacher, Deadbolt, Monsanto, FNG Donkey Kong and Breach on the Q

FNGs: Donkey Kong

The Workout: Ruck around the park with stops at the 1/2 miles marks for some popcorn exercises, (Merkins, Squats, Squat Thrusts, Low Slo Fludders and some Crab Cakes) Took a 2nd F break at the Breachery Coffeteria for some conversation and coffee.

Announcements: Picnic July 30th, Town stil needs some volunteers for the fireworks on the 5th if anyone is interested in volunteering.

Closed in Prayer

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.