Posts

Ground Pounder with the Geniesse Trifecta

/in /QIC:
PAX: , , , , , ,

FNGs: Pit Bull (Shredder’s son)

7 HIMs posted to GP on a clear brisk morning.  YHC brought the music box & a basketball. 

Warm Up:

10x3cts of:  Good Mornings, Daisy Pickers, Hillbilly’s, Emperial Walkers, Willy Maze Hays, Fozzie Arm Circles.

The Workout

Heavy Hoops:

Each PAX rotated between taking shots and exercises: shoot from 3 designated areas. 2 free throw attempts at each location followed by 1 attempt at a layup. Miss all 3 shots and add a 2 Burpee penalty.

Rest of PAX perform exercises till cycle completed (ie 1 shot is made from each of the 3 areas).

SSH, Standard Plank Hold,  Supermans, Plank Jacks, Lunges, High Knees, Squats, American Hammers, Squats, Shoulder Tap Planks, Boat Canoes, Hill Billie Squats, Morrocan Night Club Squat Holds

Macho Nacho showed up late: 10 Burpees + Penalty Burpees OYO for all PAX (15+Penalty for MN)

Circle of Rock: Mosey to the Rock Pile

2 sets of 10x3ct of each exercise:  Curls for the Girls, Overhead Tricep Press, Wonder Bras,  Rutrows, and Ground Pounders

3 sets of 10x3ct Standard Press, 10x3ct  Windshield wipers, 10x3ct Box Cutters, 30 Ct 6 Inches, 2 sets of 10x3ct Rock Spanks (with and without consent),

Wall of Pain

10x3ct Aussie Ass Smackers, 70ct People’s Chair, 30ct Ascending Testicles, 70ct People’s Chair (Al Gore style),

Mosey back for COT to name FNG, Elijah Geniesse, 22, Pit Bull (How we got there: Falcon’s fan-> Michael Vick-> Dog Fighting-> Pit Bull)

Announcements: 3rd F at HS Food Cupboard today; Hilltop NeedMore Food Ruck tomorrow

Prayer Requests:  Prayers for Dovetail and his family’s move to Arizona.

Side Note: The delayed merlot at 2ndF Sir Walter Raleigh where Pit Bull lost his breakfast and apparently his dinner at the front door – watch your step.

Ballin!

/in /QIC:
PAX: , , , ,

FNGs:

None – sad day 🙁
Warm Up:

Burpee ladder with warm up exercises

SSH x10

Burpee x1

Sir fazio forwards x10

Burpee x2

Sir fazio backwards x10

Burpee x3

Repeat accordingly including Daisy Pickers, Good Mornings, Frankensteins, Imperial Walkers, Hillbillies, and Squats, stopping at 9x burpees.
The Workout:

Mosey to the rock pile – sharing is caring with 3 rounds of 10x Curls, 10x Tricep Extensions, 10x Squats, 10x Ground Pounders, and 10x Rut-rows

Mosey to the wall – 20x down the line People’s Chair and Balls to the Wall

Mosey to the basketball courts – Pax took turns taking up to 3 attempts at a roughly foul line jumper – the same one Markeith Morris had a shot at to help the Lakers win a title the night before. Pax that had just shot chose an exercise for everyone else to do while the one pax was shooting until they made a shot or missed all three. The pax were much better shooters than typical and many exercises only got 1 or 2 reps.

After 3 rounds we tallied how many times we had all missed all three shots (5 times). Farva weighed in that he liked Burpees so we did 5 x 2 = 10 burpees, meaning we didn’t have to do the last 10 that we owed from our ladder earlier.

Mosey back to the cars for the speaker to tune us up to Imagine Dragons’ Thunder – Plank hold the entire song, do a merkin on each “Thunder”
Mary:

20x reps of LBC, Homer to Marge, and American Hammer
Announcements:

Food Cupboard workday postponed due to rain

Blackops Holly Springs Half scheduled for November 14th
T-Claps (Recognition):

Frenchie and Macho Nacho for making it out in the rain

Farva for being our designated “grizzly veteran” in a very below average aged workout
Prayer:

State of our country

Ongoing COVID pandemic

I said MLarge

/in /QIC:
PAX: , , , , , , , , ,

FNGs: Macho Nacho (Frenchie’s friend) and Floss (Logan – Dovetail’s son)

11 HIMs posted to GP on a beautiful day.  YHC brought the music box & a basketball. 

Warm Up:

20x3ct SSH, 10 Good Mornings, 10 Daisy Pickers, 10 Hillbilly’s,

The Workout

Mosey to the Rock Pile for Circle of Rock: (Rotate rocks between exercises).  YHC said to grab MLarge rocks but we had some serious boulders in the mix

2 sets of 10x3ct of each exercise:  Curls for the Girls, Overhead Tricep Press, Wonder Bras,  Rutrows, and Ground Pounders

4 sets of 10x3ct Standard Press, 10x3ct  Windshield wipers, 10x3ct Box Cutters, 2 sets of 10x3ct Rock Spanks (with and without consent),

Mosey to the Basketball Court

Heavy Hoops:

Each PAX rotated between taking shots and exercises: shoot from 3 designated free throw areas. 2 attempts at each location followed by 1 attempt at a layup. Miss all 3 shots and add a 2Ct OYO Burpee penalty.

Rest of PAX perform exercises till 1 shot is made from each of the 3 location.

SSH, Standard Plank Hold,  Supermans, Plank Jacks, Lunges, High Knees, Squats, American Hammers, Squats, Shoulder Tap Planks.   OYO Burpees based on your personal penalty.

Mosey to the Wall of Pain

55ct People’s Chair (5 ct down the line), 10x3ct Aussie Ass Smackers, 30ct People’s Chair (Al Gore style), 30ct Ascending Testicles, 10x3ct Peoples Chair (Moroccan Night Club style),  30ct BTW

Mosey back for COT for some stretching.

30 ct Pigeon Pose, Calf stretches, 10×3 ct Willy Maze Hays, 10×3 ct Boat Canoes, 20 ct Cobras

Announcements: Donate to Give2Give: F3 Nation fundraiser for planting new groups across the country.

Prayer Requests:  Prayers for Dovetail and his family as they look for a new home in Arizona.  Prayers for our country, our country’s leadership especially for Trump and his family who are managing through COVID.