Tag Archive for: Gump

Tennis at the trot

/in /by

FNGs: None

Warm Up: Nice mosey around the tennis court stoping at each parking lot light to do a prescribed exercise.  Along the way we divided into 1’s and 2’s and picked up our coupon (rock) to use over at the hill.
The Workout:

At the hill 1’s and 2’s partnered up to do circuit exercises.  Going up the hill one partner would do a rock climber (bear crawl with rock) at the top we did in sets of 10, 15, 20, and 25 Dips, Irkins, Tricep Ext, and curls for the girls.  Partner at the bottom was doing Mountain climbers, Monkey Humpers, Marionettes, and then Mexican Jumping beans.

After much mumblechatter and @Redenbacher almost loosing a leg from a falling rock down the hill we moved over to the tennis courts for a little game of F3 Tennis.  Rules: ball can only bounce once on your side, player bounce player not player bounce bounce, serve has to make it over net from the back rectangle, opposing team gave prescribed exercise if the team got a penalty.  Playing to 10.
Mary: We did Low slow flutter, boxcutters, E2Ks, boat canoes, and pickle pounders (to get ready for Father’s Day of course)
Announcements: June 26th F3 picnic at Harris Lake, June 12th SIHP bed build, Memorial Day Murph, Red shirts on Friday
T-Claps (Recognition):
Prayer: Remember Heidi battling cancer, 16-bit’s mom in law diagnosed with breast cancer, Laettner recovering from sickness, and Martini kidney stones.

Things got done and so did this backblast!

/in /by

FNGs: nope

Warm Up: Good Mornings, Bounce, neck rotations, spinal rotations, foot traces, hinge stretch, windmill. Finish with a lap around the block to get the HR up.

The Workout: Find a partner with a similar sized bell! Partner 1 would either run the stairs or farmer carry their bell to the end of the deck and back. This differed between the 9 exercises below. 3 times we would pause the exercises and partner 1 takes the stairs while partner 2 farmer carries both bells and then we switch and repeat.

Exercises –

  • clean and press (stairs)
  • swings (farmers carry)
  • single leg dead lift (stairs)
  • ballistic row (stairs)
  • off set pushup (farmers carry)
  • Midge cookie pouch (stairs)
  • nipplers (stairs)
  • goblet squat (farmers carry)
  • floor press (stairs)

    • Mary: American Hammer ICx10, Homer to Marge IC x 20, Low Slow Flutter IC x 20. All were done with bell.

    Announcements: Picnic (see slack)

    T-Claps (Recognition):

    Prayer: Laettner, Jeff, Heidi

    First time at Falcon Park

    /in /by

    FNGs: Not today, but welcome back Princess Cut
    Warm Up: Mosey around
    The Workout: Lazy Dora with Cinderblock work and BTW hold for partner.  Baseball field suicides
    Mary: Plank Hold while each Pax ran the bases once
    Announcements:
    T-Claps (Recognition):
    Prayer:

    Thunder YOGA w/ 19 PAX

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    FNGs:  Welcome Jukebox, future patrolman who loves to sing.  Thanks for bringing this young man out Pumpkin Spice.  Good to see your college basketball playing, former HS Hawk XC star, Cobbler, out to the gloom too.
    Warm Up:  many PAX participated in VC.  Bike ride +10 miles.  PAX moist.
    The Workout:  YOGA, much needed.  Look, I will simply attach a pic of the movements we executed.  Special thanks to Cancun who provided the play by play and color commentary of all the moves attempted.  I tried finding the prisoner terminology he used on this sheet I downloaded from the internet but was unable to locate the verbiage.  I will defer to Cancun for his intimate experiences.  Quite flexible for a 6’4” 260 pound dude.  Awesome.  The much anticipated spread Eagle was executed flawlessly by many.  Only a few PAX let out some flatulence.
    Mary:  lots of stretching, balance stuff.  Full 45 mins of pure awesomeness IMO.
    Announcements:  CSAUP, Murph, bed build, 5Ks, see Slack/FB
    T-Claps (Recognition):  Happy Birthday Cancun!  All PAX killing it during May challenge.  Remember to listen to your body and REST.
    Prayer:  Interrupted by geese, goslings and churlish children, YHC chided them and finished up in thoughtful, loving prayers only a seasoned parent could pull off.

    Honored to lead – Dauber.

    Pennsylvania Sweat Box at Cobra

    /in /by

    FNGs: None

    Warm Up: Short mosey over to the GNC Parking lot for circle up.

    • SSH x 20
    • Good Morning x 10
    • Standard Merk x 20
    • Imperial Walker x 20
    • Fazio 10+10

    The Workout:

    • Mosey over to in front of the Butchers Market for a Pennsylvania Sweatbox with bonus sprints
    • Get accountability partner
    • Pax Does the following exercises right in front the butchers market
      • Squat x 20
      • WW2 x 20
      • SSH x 20
      • Merkin x 20
      • Freddy Merc x 20
      • Lunges x 20
    • After that set of 6 exercises above – pax does a parking lot suicide with 6 stops at parking lot “tips”
    • Repeat the above until time

    Mary:

    Mosey back to Teeter lot and then Jailbreak to flag

    • Low Slow Flutter x 20
    • Homer to Marge
    • Homer to Marge alternating legs
    • times up

    Announcements:

    • Family Cookout – check slack
    • JoCo CSAUP – check slack

    T-Claps (Recognition):

    • Roger Roger’s family member with brain tumer

    Prayer:

    • YHC took us out in a Ball of Man
    • Honor to lead men

     

    10 Pointers at Mutiny

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    First time Q for me at Mutiny. Been there several times over the years but never took lead. Was great to combine with Red October for EC, w/u, Mary and COT.

    FNGs: No, but we had an FNG at Red October, welcome Murdoch
    Warm Up: combined with Red October
    The Workout: Indian Run to get things moving. Selected rocks and started with curls and tris from 20 to 15 to 10 to 5.  Shifted to the 10-pointer. Did 10 on the 10 count. This is full motion move starting with a squat, curl, tri press, back to chest press, curl down and end back down in the squat. Slower count, focus on form. Then we did a Bear Crawl halfway back up the road and jog the rest to a plank hold, 20 SSH IC, and 10 tempo squats. Mosey back to rocks and repeat (I think we ended up doing 4 full sets). Headed over to tennis courts and did a shoulder burn as we waited for Red October.
    Mary: A couple quick moves called by YHC and Breach
    Announcements: Upcoming picnic, check slack and make plans.
    T-Claps (Recognition): Rainmaker coming back out, great work this morning
    Prayer: Breach took us out

    Oh, the Places You’ll Go!

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    FNGs: none, but lots of new riders to VC.  Administered Safety brief, rules of road, helmets…Made sure EVERYONE knew how to change their gears on their bikes, especially bikes that were borrowed.
    Warm Up:  oyo
    The Workout:  see pic.  Really proud of the effort everyone put in this afternoon and Lipsync for picking up the six and making sure the Q knew where he was going.
    Mary:  on tennis courts, good evenings, static stretches, Frankensteins
    Announcements:  see FB, Slack; 5K runs, bed build
    T-Claps (Recognition): PAX coming out to VC for the first time; Breach for riding his bike from Needmore area and making it ON TIME (gassed, but on-time nonetheless); Sprinkler did drive him home with his bike in the back of the truck.  Nice job Captain.  And special shout out to my mom who graciously supplied water bottles to PAX that just forgot to bring.  Luckily her house was on the route and she was at home.
    Prayer:  Unspoken, military appreciation month, less fortunate….thanks Breach for taking us out.

    Pledge of Allegiance

    Honored to lead.  -Dauber

    Oh Deere, Ultimate at Thunder

    /in /by

    FNGs: NO SIR

    Warm Up: Windmills, Frankensteins, SSH, Irish Potato Pickers

    The Workout:  ULTIMATE!  We were down in the pit across from Womble.  Notable MVPs were Breach, Cancun, Maybelline, Redenbacher, Bullseye, and Pumpkin Spice.  Repeated big plays by these PAX.  Overall though this was a great game that was very equally matched.  Who won!?  I don’t remember the specifics but I feel like we all won really.

    • Merkins and Squats were utilized to penalize drops of the sacred frisbee

    Mary: NO SIR

    Announcements:

    • Be on the lookout for a plan to be hatched to make Wolfie a more prominent member of F3.

    T-Claps (Recognition):

    • PAX for Organizing the raffle to benefit Wolfie’s chair.  Lot’s of local good done in a short amount of time.  Money raised buys Wolfie a new chair and sets Wolfie and his mom up with gift cards for groceries through the end of the year.
    • Pikachu on the new gig.
    • Pikachu and Dauber for making sure we had all the right gear for ultimate.
    • Breach/M4L for finding my key on the field – that could have been bad

    Prayer:  Unspoken, YHC took us out

    May 12 2021 – Possum Trot (Action Park) QIC POTS

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    May 12 2021 – Possum Trot (Action Park) QIC POTS

    EC:

    Sprinkler, POTS, Blue Hen, Labatt, Flanigan, Redenbacher, Breach, Rollback, Moby

    PAX:

    11

     FNGs:

     None

     Warm Up:

     Good Mornings

    Windmills

    Fazio Arm Circles

     The Workout: 

    2 to 3 rounds through all Stations.

    Mosey to;

    Station 1 (The Hill)

    3 Repetitions

    • 5 Burpees OYO (at bottom of hill)
    • Crawl up the hill.
    1. 10 Erkins on guardrail.
    2. 10 Dips on guardrail
    3. 10 Derkins on guardrail
    • Run down to entrance and back to bottom of the hill.

    Mosey to;

    Station 2 (The rock pile)

    3 Repetitions

    1. 20 Curls for the girls
    2. 20 Tricep extensions
    3. 20 Overhead press

    Mosey to;

    Station 3 (Concession stand)

    3 Repetitions

    1. 20 Step ups
    2. 20 Prisoner squats
    3. 20 Side steps with squat

    Back to Station 1

    Mary:

    Guantanamo’s for all.

     Announcements: 

    May Challenge in full swing

    Pledge of Allegiance:

    Led by Sprinkler

     Prayer:

    Double D’s Mother-in-law

    Noah’s Arch family

    Sprinkler’s daughters’ friend

    Military and First Responders

    Unspoken

    Dawgpounder

    /in /by

    EC: Fanny Pack, Red, Pikachu, Maybelline, Full House, Katniss, Cupid, LED, Nemo,
    FNGs: Nope
    Warm Up:

    Lap around the parking lot. We then circled up in the field.
    Bounce
    Staggered hinge
    Spinal Twist
    Bat Wing
    Fazio Forward
    Fazio Backward
    Seal Claps
    Overhead Claps

    The Workout:

    Pax split into two groups

    Group one did absolutions while Group 2 did BTTW and vice versa. Group 1 would do Monkey humpers in cadence while group 2 did wall sits. Each pax did 10 absolutions 9, 8 7 … 1.

    10 absolutions/BTTW
    9 absolutions/BTTW
    10 Monkey Humbers in cadence/Right Leg out
    10 Monkey Humbers in cadence/Left Leg out
    9 Monkey Humbers in cadence/Normal Wall Sits
    8 absolutions/BTTW
    7 absolutions/BTTW
    8 Monkey Humbers in cadence/Right Leg out
    8 Monkey Humbers in cadence/Left Leg out
    7 Monkey Humbers in cadence/Normal Wall Sits
    6 absolutions/BTTW
    5 absolutions/BTTW
    6 Monkey Humbers in cadence/Right Leg out
    6 Monkey Humbers in cadence/Left Leg out
    5 Monkey Humbers in cadence/Normal Wall Sits
    4 absolutions/BTTW
    3 absolutions/BTTW
    2 absolutions/BTTW
    1 absolutions/BTTW

    Moseyed to the playgrounds. This became complicated. Note to self. This is not easy to explain.
    Split up into 2 groups. The pax went around the circle. Pax will hold plank. Pax in the back will Burpee and bear crawl to the front. When we got to the fence we did 5 each leg Bulgarian squats. I will think about how I can improve this workout.

    Mary:

    Circle up around the practice green
    Legs Straight up to our hands
    Six Inch Holds
    Pickle Pounders
    Legs Straight up to our hands
    Six Inch Holds
    Pickle Pounders
    Supermans

    I’m drawing a blank here. We did abs though.

    Announcements:
    T-Claps (Recognition):
    Prayer:
    Pax bringing home their kids
    Full house’s friend
    50 car pile up on 540