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Hopscotch Fun

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Warm ups included good mornings, arm circles, side straddle hops, daisy pickers, Willy Mays Hayes, hillbillies.  
Upper body consisted of 10 variations of pushups. Seal claps, overhead claps and raise the roof. 
Lower body 1 pax would go to the end and back of the hopscotch board while the rest of the pax performed monkey humpers. When they returned the next pax went and everyone would continue exercising until everyone had a turn at hopscotch. Rest and repeat doing squats, alternating lunges and 1/2 squats. 
Core we did LBC’s, heels to heaven, box cutters, heel taps and Homer to Marge. 
Finished with an all around stretch. 

Dead Last

Dead @$$ Last

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FNGs: Bill, age 81, joined us for COT.  May come next week.

Warm Up: Slow mosey with four coupons (slam ball, weighted ball, 2 basketballs) to the basketball court while doing frankensteins, high knees, butt kicks, lunges, John Cusack and paused for some good mornings.

The Workout: 5 Rounds of Knock Out. PAX who were “knocked out” completed four pain stations before getting the chance to jump back in the game. 

Pain Stations Rounds 1,3,5: 5xMerkins, 5xJump Squats, 5xBall Slams, 5xGround Pounders

Pain Stations Rounds 2,4:5xCDD, 3xLunges (each leg),3xHalos (each direction), 5xGP. 

Noah’s Ark won 2 rounds, Woody, Gump and YHC each won one round and Hazmat was Dead @$$ Last. 

Mosey back to the flag. 

Mary: Box Cutters, American Hammer, Homer to Marge, Good Mornings. 

Announcements: Patriot Games coming up.  Lots of opportunities to serve, check 3rd F channel.  Volunteers needed for HS 4th celebration. 

Prayer: PAX recovering from injury and looking for work. Those going through difficult relationships right now. 

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52nd Birthday Q

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FNGs: None

Warm Up: SSH, Arm Circles, GM, WMH

The Workout: Choose a coupon (#15 to #45 kettlebell or ball) and added one rock from the rock pile.  

Two columns of exercises. 52 cards + 2 jokers; Cadence given number on card; face cards 10; Ace BTTW 11 count in cadence; Joker Wall Sit each PAX 10 count and change exercises to other column 

Diamonds: Wonder Bra | Rows

Hearts: Ground Pounder | Squats

Clubs: American Hammer | Windshield Wiper over the KB/rock

Spades: Curls | Triceps 

Mary: This one came down to the wire. Return coupons

Announcements: Picnic , Memorial Day Murph, Check slack

Prayer: PAX traveling, recovering from injury, looking for work

Apollo Creed Tribute

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FNGs: None

Warm Up: arm Circles, GM, WMH, SSH.

 The Workout: 2 cycles of 12 Rounds 40 seconds on, 20 second rest.

  1. Jump Rope w or w/o rope
  2. Offset basketball merkin
  3. Heavy bag punching
  4. Pull Ups / TRX rows
  5. Punching w small weights
  6. Quick feet (curb)
  7. Slam ball
  8. KB squat,bob & step
  9. Wonder bra
  10. American Hammer
  11. Bent over row
  12. Mike Tyson’s off curb

Mary: each PAX selected an an exercise 10 count or in cadence

Announcements: Dauber’s Super Bowl Squares. Check slack. Donations go to HS Food Cupboard

Prayer: Stub’s dad’s best friend passed away. 

Cinder Blocks are heavy

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FNGs: None

Warm Up: SSH, GM, WMH, Arm Circles.  The PAX did a great job reciting core values and F3 mission. No penalty burpees.

The Workout:

Grab a Cinder Block, Cusack for a bit. 10x Ground Pounder, 10x Rows. Cusack. Did 3 rounds.

Curls and Triceps as we walked to bathroom building w blocks.

Dora : 100 Merkins, 200 Squats, 300 LBC (single count). Partner farmer carry both cinder blocks 50M and back.

return blocks.

Mary : Stretches and circle of ab exercises called out by each PAX. Final set of Good Mornings.

Announcements: Trash pick up today 9AM Walmart FV.  My Way anniversary party today 5:30PM My Way in Holly Springs

T-Claps (Recognition):

Prayer: Motor Boatin’s sister to ER last night . Uncertain. All PAX dealing with injuries and illness.

Cold cold morning at Ground Pounder

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FNGs: None

Warm Up:  Hill billies, Imperial walkers, Sir Fozio Arm Circles forward and backward, Willy Mays Hayes, Side Straddle Hops, some merkins

The Workout: Large rock and rotate to the left after each exercise: Curls for the girls, Wonde, Rut rows, Overhead tricep press, Shoulder press, Ground Pounder. Move to the wall. Balls to the wall with counts of 10 by each PAX, people’s chair 10 second counts, individual calf raises cadence x 11. Repeated large rock work rotating to the right, and then the wall exercises. Played 2 holes of frisbee golf with squats before each throw on the first hole and monkey humpers on the 2nd hole. Breach also added a missed putt penalty for 5 merkins for each missed putt. Nice finish. Time’s up so brought it back to COT.

Announcements: Road cleanup scheduled for Saturday February 3rd at 9AM at the Walmart in FQ.  

Pi Approximation Day 22 July, 2023

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FNGs: None

22/7 is the fraction approximation of Pi 3.14. It’s July 22, 2023. Happy Pi Approximation Day 22 July (22/7). 

Warm Up: Bounce, knee raises. One burpee for failure to know the F3 Mission and Core Principles. Mosey to rock pile and carry rocks to the picnic area. 

The Workout:

7 exercises, 22 reps x 2 rounds . Rotated after each exercise. 

Circuit One x 2 
  1. Curls
  2. Triceps
  3. Rows
  4. Wonder Bra
  5. Squats 
  6. Rock Spank 
  7. Ground Pounder 
Circuit Two x 2 (On your Six) 
  1. Chest Press
  2. Low Slow Flutter
  3. Skull Crushers
  4. H2M 
  5. Rock push through (plank position) 
  6. Leg raise over rock
  7. Monkey Humper (standing) 

Mary: Return rocks 

Announcements: Back packs for Foster Kids. See 3rd F Slack. 

Prayer: Gump’s son’s travel to Florida with mom for 3 weeks. Hazmat new role at work, more travel. Socrates starting back up school next week (teacher). PAX who are struggling w injuries or illness. PAX looking for work / in job transition. Forcep’s move to DC. 

Mumblechatter at Ground Pounder stays at Ground Pounder

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FNGs: None

Warm Up: Old man hangs, Good Mornings, Windmills, Sir Fozio Arm Circles forward & reverse, Imperial Walkers, Hill Billy’s, Willy Mays Hays, Side Straddle Hops x 25 in cadence

The Workout: Each PAX picked two small rocks.  One for each hand.  Many reps of Curls for the Girls, Rut Rows, Forward arm raises, Overhead tricep presses, Lateral arm raises and Shoulder presses.  Repeat all 6 exercises until everything burned.  Mumblechatter took a sideways turn and the count was hard to keep on track during the whole set….  On to the small wall for a set of 11’s with Merkings and Dips.  Then mosey to the picnic tables for a round of squats, monkey humpers and star jumps.

Mary: Around-the-horn core exercises.

Announcements: F3 picnic.  3-Alarm run this Tuesday.  Open Ground Pounder Q still needs to be filled for 7/8/23.

Prayer:  Prayers for all those travelling.  Prayers for Socrates’s family.

Ground Pounder 5/6/2023

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FNGs: None

Warm Up: Toe touches, Sir fozio arm circles, side stradle hops among others

The Workout: First half: Rocks.  Curls for the Girls, Rut Rows, Overhead Tricep press, Wonder bras, Ground Pounder.  Core work on your six.  Second set of exercises above.  More core work with a plank focus. Second half: Frisbee Golf.  3 holes of frisbee golf with 15 x merkins before each through.  Exercise on the next hole was 15 x squats.  Next hole was star jumps.

Mary: No time for Mary since our golf game went long. 

Ground Pounder 4/8/23

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FNGs: None

Warm Up: Good mornings, Hillbilly’s, Imperial Walkers, Willie Mays Hays, Sir Fozio Arm Circles, Try to touch your toes, Calf Stretches and Side Straddle Hops

The Workout: Two rounds of rocks while the rain held off.  Moved over to the restroom hut.  4 walls.  exercise on each wall. 5 sets of 45 second mini-workouts of balls to the walls, preacher’s chairs, merkins and planks.  20 exercises in total in 20 min!

Mary: No time for a formal Mary.  Planks were the Mary of the day.