Feeling SUPER at Ground Pounder
This Q ’em all challenge has be venturing to AOs less traveled. It’s not that I’ve never been to Ground Pounder but It’s always been a while. With the way my brain works, I immediately envisioned the Avengers Doomsday ads that are out there (and the memes making fun of them) to introduce my Q at Ground Pounder. And a Super Hero themed workout followed.
Warm Up:
- good mornings, willie mays haze, franks, over head side reaches
The Workout:
Thang 1: Super Human Rocks!
We mozy’d to the rock pit. We easily lifted the rocks with our super strength.
In the parking lot
-
Superman Curls: 15 IC – Hold the rock in a front rack position while lying in a Superman extension, or perform standard curls with superhero-level focus.
-
Thor Hammer Squats: 15 IC – Hold the rock with both hands over one shoulder, squat deep, and swing it diagonally across the body like bringing down Mjolnir. Alternate sides.
Mozy to a grassy space
- Hulk Smash: 10 IC – Squat with your rock, thrust up and lift the rock overhead with a mighty heave, then forcefully thrust and slam it down toward the ground like a medicine ball. Squat to pick it up immediately and repeat.
- Taking Flight: 15 IC – Squat Jumps with a super hero flare. One hand thrusts into the air in a fist as though you are about to take off. You can add sound effects to make it better.
Back to the lot and repeat these workouts 3x
Thang 2: Ground Pounder Cooldown
We mozy’d to the playground, on the way Socrates told me it wasnt uncommon to spend some time on the wall doing step-ups, earkins, derkins, and dips. Don’t mind if we do…
- Step-ups: 10 IC
- Dips: 10 on my down
- Earkins: 10 on my down
- Derkins: We didn’t do them, I didnt feel like it
- We ran through this 2x in all (I think)
Announcements:
Prayer:
- Pumpkin selling his house
- Motor Boatin’ has a good number of loved ones dealing with cancer diagnosis
- Ausfart shared that some friends (a couple) experienced a motor cycle accident. The husband died as a result, the wife ran into him when he stopped short/suddenly. Prayers for families and for the wife as she grieves and deals with the mental load of the circumstances.
FNGs: None
