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Crisp morning at Ground Pounder

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FNGs: None

Warm Up: Sir Fozio Arm Circles forward and backward, Overhead claps, Daisy pickers, Willy Mays Hayes, Side Straddle Hops

The Workout: Large rock…… Curls for the girls, Wonder bras, Rut rows, Overhead tricep press, Ground Pounder.  Repeated after 1st six set.  On your six…… Chest Press, Skull crushers, Low slow flutters, Homer to Marge, Box cutters, Protractors.  Small rocks…… Individual arm curls, Shoulder presses, Lateral extensions.  Sets of 20 then 15.  Over to the small wall…… Merkins, Step ups, Dirkins, Sqats, Irkins, Step Ups, Merkins, Squats, Merkins.

Mary: PAX choice…… Freddie Mercury’s, Pickle pounders, Bananas, Dying cockroaches, Heel taps.

Announcements: Holiday Party.  Ultimate Frisbee reminder.

Prayer:  Prayers for Socrates’ brother and everyone travelling over the holidays.

Show up and Q

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FNGs:None
Warm Up: Gump
The Workout:TRX rounds led by Gump with rounds of people’s chair, balls to the wall, squats and stuff led by HazMat and Kubota.
Mary: Around the circle a few times.
Announcements: CSAUP Saturday

Saving Old Glory – RESPECT WEEK

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Great to see HazMat and Dusty return to Tea Time! I planted the flag at 6:55 pm and we caught up while stretching OYO. Then, we took off for our 1-mile run. The two 1-mile runs on a Murph are great because you can talk without interrupting your fellow PAX’s counts. So, we talked on this run before jumping into the exercises.

Upon our return to the playground, I immediately noticed something was wrong. My F3 shovel flag, which stands very tall, was missing! Oh my! HazMat found the shovel on the ground over there. Dusty found the connecter piece (rod holder) elsewhere. Now where’s the flag???

Then, right there in the middle of the turf, I spied two adorable little girls, probably about 4 years old. One was pulling the other around like a water skier. But wait, that’s not a rope, and those aren’t water skis… THAT’S MY FLAG! 

I intercepted them and they returned it. I explained that Old Glory must be treated with respect and must never touch the ground. Dusty, HazMat, and I chuckled for the next hour.

And of course, we knocked out the MURPH exercises: 100 pullups, 200 Merkins, 300 squats. And of course, another mile run. 

Temperature was perfect at about 49 degrees. 

Prayer requests: Dusty doctor visit to discuss hip options; HazMat’s dad seeking diagnosis for dizziness.

RESPECT Lesson: Plant your shovel flag at every F3 workout that you Q. And more importantly, treat the American flag with RESPECT! 

A perfect day for a Ground Pounder

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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.  

Groun Pounder Split Q

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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),

Ground Pounder 8/20/22

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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!

Ground Pounder 8/13/22

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And the winner of the first game of HORSE was….Pumpkin Spice!

FNGs: Welcome new FNG Bollywood!
Warm Up: Good mornings x10, Sir Fazio arm circles x10 forward, x10 backward, Willie Mays Hayes x10, Daisy pickers x10, Side Straddle 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 in cadence, Skull crushers, Box cutters, WW2’s x10
Repeat Rock sets and sets on your Six. Return your rocks.
On to the basketball court for a game of HORSE. We made it through 1 ½ games.
H = 5 Merkins & Plank Hold until your turn again
O = 5 Prison squats + H
R = 5 Carolina dry-docks + O + H
S = 5 Monkey humpers + H
E = 5 Burpees + S + R + O + H
Winner = No Burpees!
Mary: LBC’s x 10 in Cadence
Announcements: Welcome FNG Bollywood introduced to F3 & Ground Pounder by Pumpkin Spice! 2nd F at Sir Walter Coffee.
T-Claps (Recognition):
Prayer:

We all have two brains

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FNGs: None 

4 HIMs posted to GP for boulders and discs.  Mumblechatter was on point as expected.  

Warm Up: 10x3cts of: Good Mornings,  Willy Mays Haze, Sir Fazio Arm Circles (both directions), Daisy Pickers, SSH, Imperial Walkers.

Quick Feet down the parking lot and Bear Crawl back.  Plank walk across the lot and 1 Merkin in between each parking block. 

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,

2 sets of 10x3ct:Rock Press and Skull Crushers

1 Set of 10x3ct:  Low Slow Flutter, Box Cutters, Plank Spanks,  Single Arm Merkins, Rockies, LBCs, Heal Taps, Homer to Marge (GP style ie. with rocks), Mountain Climbers, Carolina Dry Docks

6 rounds of Disc putting: 2 rounds of Bear Crawl, Lunge Walk, and then Split Jack to the basket if you miss holes of disc golf w/ exercises between tosses.

Played one hole of disc golf  – best of two throws.

COT: light stretching: Downward Dog to Pigeon Pose to Calf Stretches

Prayer Requests:   Prayers for Stub’s new job at Lowe’s and for those traveling or dealing with COVID or loved ones with COVID.

Announcements: F3 Picnic today, Derek Davis 5K, HSHM pricing going up soon

Ground Pounder 7/23/22

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FNGs: None

Warm Up:

Good mornings x10, Sir Fazio arm circles x10 forward, x10 backward, Merkins x 15, 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. Mosey to a spot in the shade.
Curls for the girls, Wonder bras, Rut Rows, Overhead Tricep press, Ground Pounders, Rock Squats
On your six:
Chest presses x10, Skull crushers, Box cutters, Low slow flutters
Repeat Rock sets and sets on your six
Wall #1: Balls to the wall, People’s chair with one PAX running around the building. Balls to the wall again. People’s chair with one leg elevated. 4 x 10 counts per PAX.
Wall #2: Step ups x 10 per leg, Irkins x 10, Dips x 10, Dirkins x 10. Repeat.

Mary:

Freddie Mercury’s x10, Plank in chillcut formation. Approx. 3 minutes. Raise one arm x 30 seconds.

Announcements:

July cookout

T-Claps (Recognition):

Prayers

First (but not last) Kickball game at GP

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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.