Tag Archive for: Gump

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:

Bands and Bells at Red Oct

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3 PAX choose to workout at Red October. YHC hard committed Gump the night before asking him to bring the TRX bands. Warbucks had his daisy dukes on so he was ready.

We warmed up with Mutiny led by Abe. Then we kicked off the beats on the Anker speaker.

TRX bands 3 sets x12 reps
Curls
Tri’s
Chest press

Kettle bells 3 sets x12 reps
Right leg lunges, switch to left
Single leg squats, switch
Box jumps (no bell)

TRX bands 3 sets x12 reps
Merkin knee tucks with feet in handles
Twist pulls
Wide flys

Mary
Freddy Mercuries
Windshield wipers
Out and Ups
Followed by a little broga

Nice work men!

BS out

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. 

Viscous Cycle 6/15/2022

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FNGs:None
The Workout:Ride through Holly Springs and to 12 Oaks and back. About 10.5 miles
Announcements:
T-Claps (Recognition): Thanks for joining us Cupid
Prayer:

Hot As Hades Thunder in the Jungle

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3 for EC (Breach, Pikachu &Gilette)  and (11) Pax for the ME and made it out for a thick as peanut butter and hot as hell Thunder workout by Breach

John Deere, Double D, Pikachu, Gilette, Gump, Kubota, Cupid, Dusty, Wild Turkey, Dauber,

FNGs:
Warm-Up: A quick mosey down to the pit, 22 counts of SSH, Imperial Walkers/Hillibilies, Windmills and Frankensteins

The Workout: Big Boy Toys were in play for the following Station assignments performed in a Tabata style rotation (1:30 of work, 15 sec to rotate, 2 rounds)

Tire

Round 1         Flips

Round 2         Deadlifts

Sandbag

Round 1         Sandbag Burpees

Round 2         Rut Rohs

Dip Station

Round 1         Dips

Round 2         Derkins

Keg

Round 1         Overhead Press

Round 2         Curls

Med Ball       

Round 1         American Hammers

Round 2         Dying Cockroaches

Hurdle  

Round 1         Back to Front Jumps

Round 2         Side Hops

Weighted Jump Rope

Round 1         Regular jumps

Round 2         Jogging Jumps

Kettle Bell

Round 1         Swings

Round 2        Single Arm Snatch

Barbell

Round 1        RDL

Round 2        Full Power Clean

Mary:  A little Cumbawamba action (We all get knocked down, but we get up again) Turkish get-ups on the chorus, and Shadow Boxing with foot movement in between.

Announcements: F3 Picinc July 30th, Volunteer event for the Town on July 5th

Closed in Prayer:

How to get schweaty in under a mile.

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FNGs: none
Warm Up: Side Straddle Hop, Good Mornings, Imperial Walkers, Hill Billies, Sir Fazio Arm Circles, Seal Claps, Overhead Claps, Moroccan Night Clubs
The Workout: We moseyed over to the ball field. Starting at home plate, we performed an exercise at each corner of the field. Squats, Merkins, WWIIs and Mountain Climbers. All 20 count. Five rounds for a total of 100 each. It was such a humid morning that PAX were encouraged to hydrate along the way.
Next we lined up on the brick wall for People’s Chair. 10 count down the line, with 10 PAX, equaling a 100 count. Recovered and lined back up Balls-to-the-Wall. A quick 10 count down the line once more. Moseyed back for Mary.
Mary: LBCs, American Hammers and Homer-to-Marge. Ended with some yoga.
Announcements: Stay hydrated!!!
T-Claps (Recognition): Olaf from F3 Houston for joining us while down range.
Prayer: Stubs!

Vicious Cycles 6/8/22

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7 Cyclomanics took to Holly Springs to rough the weather and get in some wheelie miles

Double D, Kubota, Gump, Rams, Woody, Swift and Breach on the Q

The Workout: Started at Womble park and hit the streets, we mastered the greenway around to heartbreak hill back up into Sugg for some more off-road action, took the scenic route back across the neighborhoods and flew by Tapline to check out the situation, back through the greenway to womble and then across Stinson, down Bass Lake rd and into Sunset Ridge. There was a John Deere sighting as we pushed out to Holly springs road as the rain started to catch us. The heavy stuff fell as we rounded the corner on Bass lake and headed back toward Womble.

Announcements: There are some upcoming Travis Manion Foundation opportunities, will post on Slack, Kubota is raising money for a charity, details to follow on Slack

Closed in Prayer undercover 

Bakers Dozen for June Ultimate at Ting

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5 June challengers did some EC to get max points to start the week of right (Cupid, LED, Sunshine, Fram and Breach)

A Baker’s dozen of running crazed warriors took the filed at Ting for the June challenge version of Ultimate

Cupid, LED, Fram, Wham-O, Roaming Knome, Gillette, Gump, Sunshine, UTI, Kubota, Yogurt, Cornholio, and Breach on the Q

Warm Up: 22 Counts of Side Straddle Hops, Frankensteins and some Good mornings to stretch those hamstrings.

The Workout: Ultimate, 3 merkins on the frisbee drop to start, then 3 Squats and a 10 count exercise for each score, we did some Side Straddle Hops, Merkins, Burpees, LBCs, Big Boy Situps, Hillbillies, Imperial walkers, and some Squats.

Mary: Learned a little more about Gump and found that his name has nothing to do with running

Announcements: 3 Alarm is doing better, we are going to take this week off but @Yogurt requested that we come back in force next week to bring his spirits up.

Prayer: Pray for us, a lot of shootings out there, we need to heal together as a country. Talk to your kids about an active shooter. They need to know what it is so they can be aware of the situation if it ever arises.

Sheepdog is looking GOOD!!!

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Old English Sheepdog omg this is the best pboto | Old english sheepdog, English sheepdog, Cute animals

FNGs: none

Warm Up:

First – a small fellowship tour of the new digs at Sheepdog.  I’ll need to come back with a different plan someday soon, they have some fancy new toys over here.

Daisy Pickers, Fazios, Franks, Good Mornings

The Workout:  BOMBS – We headed to the back of the old school instead.  Partnered up.  Timer was a runner around the small “track” while the partner busted our as many of each of the prescribed workouts as possible.  50 Burpees, 100 Overhead presses, 150 Merkins, 200 Big Boy Situps, and 250 Squats (although Shredder and I were both worried about our legs for the Tri tomorrow so we only did 100)

Mary:  Fellowship Mozy back to homebase

Announcements:

Shredder to post about a town meeting for folks to attend concerning affordable housing – something we should all care about concerning the diversity of our town and the access for other perspectives to join our community.

Good luck and well wishes offered to all of our racers this weekend

July 5th celebration in HS – Town would like to have us there to support if possible.  Offered us a tent to post at as well if we like.

T-Claps (Recognition):  Farva for being a great Site Q

Prayer:

Prayers for continued healing over this country as division, mental illness, death, inflation, and many hardships continue.

Prayers for Hello Kitty

Ground Pounder 5/28/22

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FNGs: None
Warm Up: Good mornings x10, Merkins! X15, Willie Mays Hayes x10, Daisy pickers x10, Sir Fazio arm circles x10 forward, x10 backward, Merkins! x15
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, Repeat all sets.
On your six: WW1’s, Box cutters, Low slow flutters
Repeat Rock sets and sets on your six adding Chest presses
Small Circle Rocks (5-10 lb). Pick 2 nearly identical small rocks you can hold in one hand. Individual curls 20 x 3 counts, Individual tricep presses 20 x 3 counts. Repeat.
Mary: Freddie Mercury’s x10, LBC’s x10, Leg Raises: 6 inches, 45 degrees, 90 degrees, 45, 6, done
Announcements: Memorial Day Murph.
T-Claps (Recognition):
Prayer: Prayers that David’s interviews go well. Gump’s family traveling to Florida. Davis’ recouperation.