FNGs: none
Warm Up: popeye punches, WMH, IW, HB, arm circles
The Workout:
Part 1 (3 sets of the following)
Copenhagens L&R
Squat Hold calf raises
Part 2 (4 corners)
Breakdancers
Sumo squats
Mike Tyson
Balls to the Wall
Mary: around the world Announcements: @yogurt 60th bday Q is tomorrow (Tuesday)
Prayer: @frams father-in-law, @Rico’s friend lost his mom
FNGs: Rick (Cavalier) and Pete (Slot Machine) Welcome Fellas.
Warm Up: Mission, Disclaimer. Squat hold. Plank hold for stating the 5 core values. Ponzi started but couldn’t remember any of them and decided to keep talking while we waited for him to come up with one. We were there for a while until Lube decided to help him out. Thank you. 5 burpee penalty for us leaving Ponzi behind. Good mornings, SSH, Frankenstiens and SFAC.
The Workout: Mosey with Cindy’s and a tire John Cusak style down Ole Red. Cycle repeats of hill runs, Flip/Drag partners on tire, Block work was Curls, OH press, and Tri ext. Rinse and repeat. First PAX to DM me the word Ole Red, will get a 3D printed F3 logo. Except for Dumbo..he’s already won and seems to be the only guy that reads the backblasts and can follow directions. Hats off to you, brother! Carry all the stuff back to the top. Mosey down to the bottom, 10 Absolutions OYO. Jog, Sprint, Jog, Sprint back to the top.
Mary: 50 I/C leg lifts of various heights and speeds. 10 meat gazers for the new guys. To make it weird.
Announcements: Memorial Day Murph
T-Claps (Recognition): LED on his 60-Mile Bike Ride on his B-Day. Lube brother on half Marathon from using a walker, Pozi wife getting active.
Prayer: Breach’s Aunt getting better, Pozi’s family of women taking care of themselves, FRAM father in law.
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.
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.
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.
FNGs: None
Warm Up:
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
Upper Body Focus
Full-Body/Cardio Focus
Core Focus
Announcements: Vote for Best In Show’s dog – Link in SLACK
Prayer: Continued healing for Best In Show
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.
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.
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.
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
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!