VC 8/17/22
FNGs: OYO
Warm Up: OYO
The Workout: See Strava – 7.67 miles. So much fun!
Mary: none
Announcements: none
T-Claps (Recognition): All PAX biking tonight
Prayer: Silent, unspoken.
Honored to lead – Dauber
Tag Archive for: Gump
Ground Pounder 8/20/22
You got to end with Star Jumps because everyone is a Star!
FNGs: Welcome new FNG Dogecoin!
Warm Up: Good mornings x10, Sir Fazio arm circles x10 forward, x10 backward, Willie Mays Hayes x10, Daisy pickers x10, Side Straddle Hops x 20
The Workout: Mosey to the big rock pile. Pick a medium-big rock of your choice. Rotate 2 rocks to the left after every set.
Curls for the girls, Rut Rows, Overhead Tricep press, Wonder bras, Ground Pounders
Repeat Rock sets and sets. Return your rocks.
Building wall: Balls to the wall: each PAX 10 count, People’s chair: each PAX 10 count. Balls to the wall again: each PAX 10 count, People’s chair with one leg elevated-alternate each PAX 10 count.
Short wall at playground: Irkins x 10 with cadence, Dirkins x 10 with cadence, Dips x 10 with cadence, Step ups x 7 per leg. Finish with Irkins x 10 count, Dirkins x 10 count, Dips x 10 count, Step ups x 7 per leg.
Mary: Plank hold each PAX 10 second count. Around the horn: Toe taps, low slow flutters, Merkins, standing raised crunches & final finish with DOA’s need for Star Jumps x5 OYO!
Announcements: Welcome FNG Dogecoin introduced to F3 & Ground Pounder by Sunshine!
T-Claps (Recognition):
Prayer: DOA’s daughter, Gump’s friends & thanks for Stubs’ new job!
F3 Field Day
11 HIM came out for a fun yet challenging workout. YHC is calling it F3 Field Day. The rain soaked the field and the sprinklers were running in different areas but we still played. Here is how the action went down.
Warm ups
SSH
Frankensteins
Sir Fozio Arm Circles
Squatted pulses
Merkin pulses
Michael Phelps
Mosey out to the track and over to the first event.
1. Shot Put – 1 attempt the shot put the 10 LB blue ball as far as you can. Winner Fram
2. Disc Throw – 1 attempt to through the light up disc as far as you can. Winner Cupid
3. Long Jump – School actually has this. 2 attempts. 8-Bit
4. Potato Sack race – two heats, top 2 from each race final. Winner Fram by a hair!
5. 3 Legged Race – down 25 yds turn around and back to start. Winner Fram & Cupid. Lots of rubbing going on at the finish line. See video.
6. 50 YD Bear Crawl – Winner Fram (wasn’t even close)
7. Agility Race – run the ladders then around the cones. Elimination style until final 2. Winner Shredder
8. 100 YD Dash – Top 5 were tight but Winner 8-Bit
9. Tug of War – 5 vs 5 in the wet grass. Winners Shredder, Moose, Yogurt, Gump, Kitty Litter
This was a blast. Time went by really fast. Talk of having another one with The Office games involved. Fram took home the most gold medals and a big packet of beef jerky. Great job to all and this was a blast.
BS Out!
GP isn’t really GP without completely inappropriate mumblechatter
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
SEVEN is your lucky number
24 PAX celebrated with YHC for completing year 7 in F3 Southwake with some ULIMATE MUTINY! It was my honor to play and fellowship with these HIM. Thank you for letting me be a part of this family. Welcome FNG Dobby!
First (but not last) Kickball game at GP
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)
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
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
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
FNGs:None
The Workout:About 9 miles and we all doubled down with Thunder.
T-Claps (Recognition): Excellent work Yellowcake! Thanks for joining us.
