Rocking It Out
Lots of sets with a big rock and two little rocks for a great workout of our arms, shoulders, back, and legs. Great work PAX!
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Candyland Trial #1 at Ground Pounder
FNGs: Wicket (birthname Jai)
Warm Up: Windmill’s, Willy Mays Hays, Sir Fozio Arm Circles forward and reverse, Hill Billy’s, Side Straddle Hops
The Workout: Rock work. 2 rotations. Curls for the Girls, Wonder Bras, Rut Rows, Overhead Tricep Press, Ground Pounders, Rock Squats. Candyland Trial #1: 4 teams. Spin the wheel and perform the workout associated with that color. Red: 15 Merkins, Green 10 Monkey Humpers in cadece, Blue: 5 Burpees, Yellow: 10 Mountain Climbers in cadence.
Mary: Round the horn. Pick your favorite core exercise. 7 Exercises total.
T-Claps (Recognition): Welcome FNG Wicket!
Prayer: Special prayers for Taylor Phelps F3 Knoxville, TN.
Kick-basketball at GP
FNGs: None
Warm Up: 10x3ct: Good Mornings, SSH, Don Quixotes, Imperial Walkers, Sir Fozzy Arm Circles, Arm stretches
The Workout:
Mosey to the Rocks
Start off with getting the heart rate going with quick feet across lower parking lot.
2 sets of 10x3ct: Curls, Overhead Press, Rut Rows, Bus Drivers, Wonder Bras, and Ground Pounders (rotate b/w rocks)
2 sets of 10x3ct Rock Presses and Skull Crushers,
1 Set of 10x3ct: Windshield Wipers, Box Cutters, Rock Spanks, Mountain Climbers
Mosey to the Basketball court to shoot a kickball into the goal from 3 points with PAX do various exercises. (Lunges, SSH, Hillbillies, Squats, American Hammers, etc)
Mary: Willy Mays Haze, Hamstring stretches.
Announcements: volunteer opportunity at Bass lake next Saturday
Prayer: Prayers for Socrates’ wife dealing with illness.
A perfect day for a Ground Pounder
FNGs: None. Warm Up: Good Mornings, Windmills, Willie Mays Hays, Sir Fazio Arm Circles forward & reverse, Side Straddle Hops. The Workout: Medium-Big rocks rotated after each exercise. Curls for the Girls, Rut Rows, Overhead Tricep Press, Wonder Bras, Ground Pounders, Rock Squats. Repeated all exercises. Six work: Chest presses, Skull crushers, WWII’s, American Hammers. Chest superset without rocks (dirkins, merkins, irkins, merkins). Frisbee Golf Putting competition. If you miss you do Starjumps, Side Straddle Hops, Lunges, Squat Jumps, Monkey Humpers, Star Jumps. Mary: Each Pax picked their own exercise.
Groundin and Poundin
FNGs: None
6 HIMs posted to GP on a cool dry morning for boulders and shoulders. YHC brought the music box and discs but the disc golf tournament prevented us from any play.
Warm Up: 10x3cts of: Good Mornings, Daisy Pickers, 20x3ct SSH, Willie Maze Hays, Sir Fazio Arm Circles (both directions)
Mosey to rock pile.
The Workout
Circle of Rock (of course): Mosey to the Rock Pile pick a LARGE rock.
3 sets of 10x3ct of each exercise: Curls for the Girls, Overhead Tricep Press, Wonder Bras, Rut Rows and Ground Pounders.
1 min Plank, 2 sets each of 10x3ct Rock Spanks, Rock Press and Skull Crushers, 1 set of 10x3ct of each: Windshield Wipers, Rockies
Hit the wall: 2 set of Preachers Chairs and BTW (slow 10 ct down the line for each).
Mosey to the playground
2 sets of 10x3ct Step Ups, Erkins and Dips (some did extra credit and were placed in timeout)
1 set of each 10x3ct Low Slow Flutter, Box Cutters, Freddie Mercuries, Heal Taps, WWIs, 20 Squats and 20 Lunges.
COT: Stretching: Windmills, Calf stretch, Pigeon Pose, Downward dog, Cat Cows,
Prayer Requests: Prayers for Knowledge and application for DOA in his new job getting far more intense, for those in Florida dealing with loss of property or loved ones.
Announcements: HSHM late Nov
18 PAX in the Wind & Rain playing Ultimate @ Ting
FNGs: none – lots of new faces (AWESOME)
Warm Up: SSH, Frankensteins, Sir Fazios
The Workout: 9 on 9. Not many catches 😂 lots of 🌬 and 🌧 The team without YHC (even after a trade) prevailed. I guess I know who the weak link was today. 😭 Tons of exercises after dropped disc
Mary:
Announcements: None
T-Claps (Recognition): All PAX for braving the elements post Ian
Prayer: Quiver mentioned a PAX recovery; R.I.P. Aunt of Banana Seat (very sorry for your loss); People of FL and surrounding areas impacted by the hurricane (many friends of Breach).
Honored to lead. -Dauber
Soggy turf made for no fun and games at GP this morning
FNGs: None
3 HIMs posted to GP on a cool soggy morning for boulders. Stubs showed up but had to leave before the warm up due to a stomach bug. Missed you Stubs- praying you feel better soon. YHC brought the music box and best of the 80’s was on the agenda.
Warm Up: 10x3cts of: Good Mornings, 20x3ct SSH, Willie Maze Hays, Windmills, Sir Fazio Arm Circles (both directions), Michael Phelps, 10 Hillbillies and 10 Imperial Walkers
Mosey to rock pile.
The Workout
Circle of Rock (of course): Mosey to the Rock Pile pick a LARGE rock.
3 sets of 10x3ct of each exercise: Curls for the Girls, Overhead Tricep Press, Wonder Bras, Rut Rows and Ground Pounders.
1 min Plank, 10x3ct Rock Spanks, Mountain Climbers, Pickle Pounders, Merkins,
2 sets of 10×3 ct Midget Obliques using a rock in each hand.
Hit the wall: 3 set of Preachers Chairs and BTW (slow 10 ct down the line plus a valiant attempt at Australian Ass Smackers with varying degrees of success). There was a suggestion to seek shelter in the bathroom and do Homer to Marge exercises, but YHC decided against that idea.
Mosey to the playground
3 sets of 10x3ct Step Ups, Erkins and Dips
Prayer Requests: For Michael’s Uncle Dan and his family (loss of aunt), For Tony and his wife both in roles where they are counseling many many people through hardships, Praise for Tim’s son David landing a new job where he is much happier with the work and co-workers.
Announcements: HSHM late Nov,
Groun Pounder Split Q
FNGs: None
5 HIMs posted to GP on a cool dry morning for boulders and balls. YHC brought the music box and basketballs. Mumble chatter did not disappoint (ie discussion around fantasy job was entertaining).
Warm Up: Hazmat lead 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.
2 sets of 10x3ct of each exercise: Curls for the Girls, Overhead Tricep Press, Wonder Bras, Rut Rows and Ground Pounders.
2 sets of 10x3ct Skull Crushers and Presses
1 set each of 10x3ct Box Cutters, Low Slow Flutter, WW2s,
Forceps took over rest of workout
Hit the wall: 1 set of Preachers Chairs and BTW (10 ct down the line)
Mosey to 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 until there is a winner.
Exercises: SSH, Mountain Climbers, LBCs, Imperial Walkers, Hill Billies
Prayer Requests: Hazmat family member relationship challenges, Forceps son’s decision to stay or move in with his Mom,
Announcements: HSHM late Nov (may still be looking for pacers),
Only 1 that’s what she said at GP.
FNGs: None
3 HIMs posted to GP on a perfect morning for boulders and discs. YHC brought the music box and discs. Lots of mumblechatter around large dense things.
Warm Up: 10x3cts of: Good Mornings, Willie Maze Hays, Sir Fazio Arm Circles (both directions), 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.
2 sets of 10x3ct: Rock Press and Skull Crushers
1 set each of 10x3ct: Rockies, Windshield Wipers, Rock Spanks, American Hammers, Mountain Climbers, and Box Cutters
2 holes of disc golf w/ exercises between tosses.
Each PAX took turns driving a disc toward basket. SSH after a quick mosey to your disc. 20 at first throw, 15 at second, 10 at third and 5 at fourth. Gump showed up and showed out on the field.
Prayer Requests: Forceps: David’s travel this week to ATL. Praise that Stubs loves his job.
Announcements: HSHM sign up. No site Q yet for next week’s GP.
Memorial Day MURPH 5/30/22; Honoring Yukla-27
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
