lube – F3 South Wake

Rock the Body

March 15, 2025/in Ground Pounder /QIC: Pumpkin Spice
PAX: @flip phone, HazMat, lube, Mr. Terrific, Noah's Ark, Pumpkin Spice, Socrates

7 Rocked-the-body at Ground Pounder. Grateful for the cool mist.
warm up: GM, WMH, Windmill, Frankenstein, Arm Circles,

large rock & 2 small

3 rounds w large rock – curls, triceps, rows, wonder bra, rock-the-body.
3 rounds w small rocks: hallelujahs, lateral raises, goof-balls, L-raises

2 rounds standing core large rock : halos, MLH, around the world (small), figure 8 (small), rock chop.

Mary: 5 minutes of stretching

Good work @Flip Phone @Mr. Terrific @HazMat @Lube @Socrates Noah’s Ark and YHC.

Praise and prayers for Socrates daughter and new granddaughter. Prayers for all PAX recovering from illness or injury.

T-claps day 74 for several 75Hard PAX.

Ground Pounder 2/15/2025

February 16, 2025/in Ground Pounder /QIC: HazMat
PAX: Ausfart, Gump, HazMat, lube, Patch, Pumpkin Spice, Socrates

FNGs: None

Warm Up: Always start with some good mornings and stretching exercises to keep this Respectful bunch loose so we don’t pull something.

The Workout: Rock exercises, wall exercises, disc golf exercises and finished with some picnic table dirkins, merkins and irkins.

Mary: Round the circle with your core exercise of choice.

Announcements: Socrates will step up and be the co-Q for Ground Pounder! Many thanks for Pumpkin Spice for co-Q’ing Ground Pounder for the last 1-2 years!

Ended with prayer.

Ground Pounder 2/8/2025: Dual Q with Socrates & Norm!

February 16, 2025/in Ground Pounder /QIC: HazMat
PAX: Ausfart, Bobby Boucher, Gump, HazMat, lube, Motor Boatin', Nemo, Norm, Patch, Pumpkin Spice, Rico, Socrates

FNGs: None

Warm Up: Led by Socrates! Plenty of stretching and mumblechatter.

The Workout: Led by Norm! Team work with multiple rock reps with the other member moseying to the bleachers to perform another exercise.

Mary: Led by Socrates!

Finished with prayer.

Popeye’s Amateur Hour at Crazy Ivan

February 10, 2025/in Crazy Ivan /QIC: Popeye
PAX: @Abacus the OG, @sardine, Batboy, Best In Show, Bleeder, Cancun, Choppa, Dahmer, Jellybeans, lube, Popeye, Pumpkin Spice, X-ray

FNGs: None

Warm Up:

Side Straddle Hop
Squats
Good Morning
Sir Fozio Arm Circles.
Lunges with Torso Twist

The Workout:

Perform the circuit below for 3 rounds, with 45 seconds of work per exercise, 15 seconds of rest, and 1 minute of rest between rounds. Alternate arms or sides as needed. Adjust weight for proper form and intensity.

Lower Body Focus

Kettlebell Goblet Squat
- Hold the kettlebell at chest height, squat low, and engage quads and glutes.
Kettlebell Deadlift
- Focus on hamstrings and glutes with a flat back.
Kettlebell Reverse Lunge
- Place one foot on a low surface behind you, holding the kettlebell at your chest or in one hand.

Upper Body Focus

Kettlebell Clean and Press (Alternating)
- Clean the kettlebell to your shoulder, then press overhead.
Kettlebell Bent-Over Rows (Alternating)
- Hinge at the hips and row the kettlebell to your torso, alternating sides.
Kettlebell Halo
- Circle the kettlebell around your head, keeping your core tight.

Full-Body/Cardio Focus

Kettlebell Swings
- Use explosive hip movement to swing the kettlebell to shoulder height.
Kettlebell Lateral Lunge with Pass-Through
- Step out to the side and pass the kettlebell under your leg. Alternate sides.
Kettlebell Ground Pounder
- Combine a squat with an overhead press for a powerful full-body movement.

Core Focus

Kettlebell American Hammers
- Sit and twist side to side with the kettlebell. Lift feet for an extra challenge.
Kettlebell Plank Drag
- In a plank position, drag the kettlebell from side to side under your torso.

Announcements: Vote for Best In Show’s dog – Link in SLACK

Prayer: Continued healing for Best In Show

Ground Pounder 2/1/2025

February 5, 2025/in Ground Pounder /QIC: HazMat
PAX: Ausfart, FlipPhone, Gump, HazMat, lube, Pumpkin Spice, Socrates

FNGs: None

Warm Up: Lots of stretches, good mornings and Sir Fozio Arm Circles

The Workout: Two rounds of rock work followed by tall wall exercises and then on to the shorter 2-foot wall for more exercises.

Mary: Low Slow Flutters in honor or Motor Boatin’ and several other core exercises to finish it all off.

Hopscotch Fun

January 26, 2025/in Ground Pounder /QIC: Lube
PAX: Gump, HazMat, lube, Moon walk, Pumpkin Spice, Socrates

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.

men working out in a frozen parking lot with sandbags, looking colder, with more men added

Sandbag Roundup

January 23, 2025/in Noise Ordinance /QIC: Flip Phone
PAX: @sardine, 2 dollars, Breach, LED, lube, Mr. Terrific, Shooting Blanks, Sprinkler

FNGs: None

Warm Up: Quick SSH, Good Mornings, WMH, Mosey

The Workout: Full body (focus on lower) Sandbag Workout, 10 Stations 90 Sec work, 30 Sec rest, with a Quick Mosey in between sets

Mary: No Time

Announcements: Get Warm, Stay Warm

T-Claps (Recognition): Thanks to Breach for bringing the Sandbags! Thank you to all who hit that HC – @sardine, @Mr. Terrific, @lube, @LED, @2 Dollars, @shooting blanks.

Prayer: Shooting Blanks Daughter and Mr. Terrific’s Friends who’s house burnt down in NY.

Screenshot 2024-09-14 at 2.49.43 PM Medium

Pumpkin Spice Anniversary Q

September 14, 2024/in Ground Pounder /QIC: Pumpkin Spice
PAX: Enron, Gump, lube, Motor Boatin', Noah's Ark, Pole Vault, Short Pole

FNGs: None

Warm Up: March in step, GM, SSH, HB, IW, DP

The Workout: 2 Rounds 40 secs on; 20 sec rest; 1 Round 20 secs on; 15 sec rest

Wonder Bra w weght plate
Gorilla Row w Pumpkin Bells
Jump Rope
Ab Wheel
Death March w Mace Bell
Merkins
Inverted Row at playground
Mountain Climbers
Step Up at playground
Slam Ball

Mary: A few stretches

Announcements: @Ausfart hosting 2nd F Gun Shooting Party October 5th, 10AM. Check Slack 3rd F for volunteer opportunities

Prayer: Lube’s sister-in-law lost a close friend and a friend of a friend has a tumor; Best in Show brain tumor surgery; Praise: Motor Boatin has a job!

Last minute Q

August 24, 2024/in Ground Pounder /QIC: Pumpkin Spice
PAX: Ausfart, Gump, lube, Motor Boatin', Onset (F3 Cape Fear), Pumpkin Spice

FNGs: None

Warm Up: GM, WMH, Frankensteins, SSH, Night Clubs, Arm Circles, Seal & overhead clap.

The Workout:

Circuit 1: Grab a rock; 3×10 count in cadence (OH Press, Triceps, Curls, Rows, Squats); One set of Wonder Bras and Bus Drivers.

Circuit 2: BTTW & Peoples’ Chair; Set 1: 10 count each PAX; Set 2: 5 count each PAX.

Circuit 3: 3×10 straight count (Derkins, Urkins, Dips, Step Ups, SL Bulgarian Squat)

Mary: LBC, WWI, American Hammer, Box Cutters, LSF, Hundreds, and some stretches.

Announcements: Volunteer opportunities – see 3rd F; Sign up!

Prayers: Motor Boatin work and family travel. Ausfart’s uncle has terminal cancer, Pumpkin Spice’s brother recovering from gall bladder surgery & their family is hosting an international high school student this year. His name is Harry.

9 MEN vs Hurriane Debby

August 11, 2024/in Noise Ordinance /QIC: Mr. Terrific
PAX: @shootingblanks, @skittles, Bosshogg, CaddyShack, DownRange, karaoke, lube, Mr. Terrific, Pikachu

Hurricane Debbie is flooding the streets, but that didn’t stop 9 MEN that courageously faced the wind and the rain. Everyone was soaked in about 10 seconds of exiting their vehicles.

EC: 3 miles ShootingBlanks, Downrange, Mr. Terrific

FNGs: Didn’t show, Debby scared them off?

Warm Up: Side-straddle hopps, shoulder taps, plank jacks,

The Workout: 5 rounds of 4 Corners, escalating. Mosey between corners, sprint to the finish line, pick up the six when done with your round

Round 1, C1 5 burpees / C2 10 Murkins / C3 15 LBCs / C4 20 squats.

Round 2, C1 5 burpees / C2 5 burpees, 10 Murkins / C3 5 burpees, 15 LBCs / C4 5 burpees, 20 squats.

Round 3, C1 5 burpees, 10 Murkins / C2 5 burpees, 10 Murkins / C3 5 burpees, 10 Murkins, 15 LBCs / C4 5 burpees, 10 Murkins, 20 squats.

Round 4, C1 5 burpees, 10 Murkins, 15 LBCs/ C2 5 burpees, 10 Murkins, 15 LBCs / C3 5 burpees, 10 Murkins, 15 LBCs / C4 5 burpees, 10 Murkins, 15 LBCs, 20 squats.

Round 5, C1 5 burpees, 10 Murkins, 15 LBCs, 20 squats / C2 5 burpees, 10 Murkins, 15 LBCs, 20 squats / C3 5 burpees, 10 Murkins, 15 LBCs, 20 squats / C4 5 burpees, 10 Murkins, 15 LBCs, 20 squats

Mary: LBCs, Low-slow flutter, Have a nice day

Announcements: Shooting Blanks has some generators for sale

T-Claps (Recognition): Courageous PAX in the hurricane wind and rain.

Prayer: Shooting Blanks’ family member is moving next week, health concerns, safety in the storm

Posts