Tag Archive for: @motorboatin

Following the rules

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FNGs: no, but we did have someone interested who was walking his dog. Gave him the F3 website.

Warm Up: GM, WMH, frankenstein, imperial walkers, hill billies, seal claps, overhead claps, sir fazio

The Workout: Before the workout started I heard several comments that I should go easy.

We moseyed over to the rock pile and everyone picked 2 smaller rocks for shoulder and triceps.

10 count of the following for multiple rounds

front raise

side raise

alternating l raise

10 count stein hold

tricep kickbacks and 10 count hold

Preacher chair and balls to walls 10 count

urkens / durkens / dips 10 count

10 mins of core (45 sec on / 15 sec rest)

american hammer, low slow flutter, break dancers, box cutters and lbc

Before COT started we went around the circle and reflected on something we were grateful for. Lots of great comments!

Mary: Extended stretching / broga

Announcements: none

T-Claps (Recognition):none

Prayer: Kubota’s cousin for kidney surgery

Check for Ticks

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FNGs: none

Warm Up: light stretching, checking bike equipment

The Workout: This was my first time participating in VC. So of course I parked on the wrong side of the parking near the tennis courts at Womble and wondered “Where is everyone?” I rode over toward the pavilion and found everyone wondering where I was. I gave the group two options for a route (1 towards Bass Lake and another towards 12 Oaks). We decided on 12 Oaks. We rode towards the Utley Creek Greenway and under 55. We hit our first section of ungroomed trails before we popped out on Green Oaks Parkway. The group continued riding toward 12 Oaks and the Greenway behind Oakview. Crossed back over New Hill to a new Greenway / path that lead to an overgrown trail prompting me to announce “You should check for ticks”. Followed that trail back to Green Oaks and across 55 and up Library hill back to Womble. 9 miles in total!

Mary: none

Announcements: none

T-Claps (Recognition): none

Prayer:none

The Ground Pounder 2/14/2026

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 thank you @Gump for getting me set up with a login

2/14/2026. The Ground Pounder – two of my Slack friends ( @Gump , @Socrates) joined me this morning at The Ground Pounder. They were not Slackers facing the morning cold, but they are High Impact Men, out working their minds, body’s and spirits.

We started with morning stretches – Sir Fazio, side straddle hops, Willy Mayes Hayes, good mornings, body squats, overhead arm stretches and seal claps. Gingerly mosey (no running here) to the rock pile with curls, overhead tri’s, rows, overhead press, and our namesake Ground Paounder -repeat. Small rocks with titillas, Arnold’s, and kickbacks – repeat. Short walk to the wall for Papal chair, and heal raises – repeat

Mary:  No playing around at the playground – with step ups, dips and Merkins. Finished with a round of Mary – low slow flutter ( Q favorite), hello dolly, heal taps and American hammers. Ran out of time for plank.

Prayers:  Asked for our Lord to hear prayers of F3 Nation and to guide us going forward today -followed by a second F with coffee fellowship at Fables coffee in HS.

Missing PAX:  We missed @Ausfart @Lube @Dauber, @Pole Vault, @Cancun, @stubbs, and always looking for @Forceps – hope to see more of you out next week

F3:  more thank a workout!

Better late than never

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FNGs: None

Warm Up:SSH, Daisy Pickers, Hill Billies, Imperial Walkers…

The Workout: Popcorn fun with rocks working Legs and upper body with a bit of core work.

@MotorBoatin showed up a bit late.  Thanks for the good work out guys.

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Workin 9-5

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FNGs: Short Bus (John), neighbor of Cover Story. From holly springs (homegrown) homeschooled (school bus… short bus) 

Warm Up: SSH, Frankenstein, Goooooood Mornings, Windmiss

The Workout:

Listened to old country: dolly, Jonny cash, John Denver, Alabama, Kenny Rogers…

Thang 1:

Every 2 min on the minute:

  • 10 bob and weave
  • 10 reverse lunge with twist
  • 10 squat to overhead press

5 rounds total

Thang 2:
EMOM, all exercises single arm, repeat for both sides in the minute:

  • 3 swings
  • 3 cleans
  • 3 press

15 rounds, the a Q challenge call to increase reps along the way from 3->4->5

Mary: dying cockroach, modified Freddy mercury, WWI, heel taps

Thang 3:

Death drop

  • 10 burpees, 10 right arm snatches, 10 left arm snatches
  • 9,9,9
  • 8,8,8
  • …
  • 1,1,1

have a nice day.

Announcements: Xmas party on Dec 7

Prayer: stubs has a new tumor treatment that is supposed to get him back to đź’Ż.

dahmer’s brother enrolled in a substance abuse treatment program.

pumpkin spices son Alex sprained his ankle in his first JV basketball game