Patch – F3 South Wake

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.

AARP in action

July 28, 2024/in Thunder /QIC: Dauber
PAX: Dauber, Enron, Gump, KITTY LITTR, Kubota, Motor Boatin', Noah's Ark, Patch, Rams, Socrates, Wild Turkey

No FNGs

11 PAX got sweaty at AARP, a.k.a. Thunder. Great “Respect” turnout. Lots of dumbbell and kettlebell exercises. Yoga for COT. Exercise included curls for the girls, triceps, rut rows, bus drivers, squats, swings, farmer’s Cary, figure 8s, thrusters, halos, lawn mowers, people chair, B2Wall

Prayers: Enron’s dad, Injured PAX, Ill family members, UNSPOKEN. Lots of positive news shared too!

Dauber took us out. Honored to lead.

Do any of us remeber what we say to the FNG at the begining of the work out?

February 21, 2024/in Thunder /QIC: Kubota
PAX: @Brick House, and FNG @S. S. Minnow, Gump, Motor Boatin', Noah's Ark, Patch, Socrates

FNGs: Welcome S. S. Minnow.

Warm Up:Once around popcorn, SSH, Arm Circles, Seal Claps, Imperial Walker, Hillbillies,

The Workout: Standard rounds of playing with our rocks.

Big group of respectable men and YHC.

Crushing It with Rocks

March 8, 2023/in Thunder /QIC: Gump
PAX: Gump, Kubota, Motor Boatin', Patch, Socrates

5 PAX worked their summer beach bods with some rocks. We each called an exercise to put in 5 sets around-the-horn:

Biceps
Shoulders
Quads
Triceps
Back
All the Rest

T-Claps for Socrates hanging tough and sticking with F3 the past few months!

The Return of the King

February 15, 2023/in Thunder /QIC: Cancun
PAX: Bird Flu, Cancun, Gump, Kubota, Motor Boatin', Patch, Rams, Socrates

FNGs: None Warm Up: Why?

The Workout: run in place followed by 3 count pushups and Spiderman’s in cadence x10.

Ab work.

Squats n stuff with some stretching worked in the bring heart rates down.

Rince and repeat x3.

Ended with lower body stretches.

Mary: built in Announcements: F3 State of the Union and pushing Brandon. T-Claps (Recognition): AARP for sponsoring Thunder

Prayer: Kubota’s cousin on the passing of her husband.

Rams’ vagina.

Rocking It Out

February 8, 2023/in Thunder /QIC: Gump
PAX: Bird Flu, Forceps, Gump, Kubota, Motor Boatin', Patch

Lots of sets with a big rock and two little rocks for a great workout of our arms, shoulders, back, and legs. Great work PAX!

Cool Breeze

July 8, 2021/in AO Post, Thunder /QIC: Dusty
PAX: Cancun, Dusty, Forceps, Gump, Patch, Quiver

Luckily, cloud cover brought some wind at the same time we started the workout.

FNGs: None

Warm Up: Side straddle hops, Cotton pickers, L+R overhead stretch, fazio arm circles

The Workout:

Jog to rock pule:

4 sets of five exercises: 8 increasing to 25 reps

curls

triceps presses

Squats

upright rows

shoulder press

3 sets of five exercises: 10 – 15 reps

Merkins

Chest press

Ground Pounders

Double merkin burbies

Bus Drivers

Jog to the pavilion

3 sets of three exercises: 10 reps

One leg step-ups

Dips

Irkins

Mary: Each of us took two cycles of calling Mary exercises

Prayer: Gratitude

Ultimate @ Thunder – 17Jun20

June 21, 2020/in Thunder /QIC: Pikachu
PAX: Breach, Cupid, Florence, Forceps, Hardy, Kubota, Lipsync, Patch, Pikachu, Rams, Redenbacher, Shimmer, Sprinkler, Swish

FNGs:

None
Warm Up:

Mosey over to the pit. Circle up for SSH x10 IC, Daisy Pickers x10 IC, Frankenstein’s x10 IC.

The Workout:

Split into teams for Ultimate frisbee. First ¼ of the game 3x Merkins per drop, second ¼ 1x burpee, third ¼ 1x Turkish getup, fourth ¼ no exercise penalty.

Mary:

Not today.
Announcements:

Mulching at Bass Lake starts this Saturday and continues each Saturday until we finish.
T-Claps (Recognition):

Hardy & Florence – those guys are legit at Ultimate.
Prayer:

Baby Day. Pax suffering from loss.

40’s?

August 31, 2019/in Cletus /QIC: Coal Ash
PAX: Abe, Cha Ching, Coal Ash, Cupid, Da Business, Fonzie, Hasselhoff, LED, Oboe, Patch, Slide Rule, Snap, The Natural, Yogurt

YHCs first Q at Cletus. Excellent work from 14 PAX for a promised, leg heavy workout.

FNGs: None

EC: Yogurt, Fonzie, LED

Warm Up: Lap around soccer fields, 5 Burpees OYO, SSH x 20 (in cadence), 20 Plank Jacks OYO, Hamstring stretch 10 count x 2, 10 merkins, 20 fazio arm circles forward > backward > forward > backward, 8 burpees OYO

The Workout: Mosey to amphitheater for the workout. Started with 40s. Same concept as 7s and 11s except you count up or down by 5s. Exercises were step-ups and squats. Started with 5 step ups (each leg) at amphitheater, ran to top of hill for 35 squats, continued until 40s were complete.

Then we split into two groups and rotated between peoples chair (10 count by each group member) and AMRAP of dips, irkins, and derkins.

Mary: Mosey back to tennis courts for mary.

5 burpees OYO

LBCs x 20 in cadence

Dying cockroaches x 20 in cadence

10 burpees OYO

Announcements: Convergence on labor day at Sugg Farm. Two workouts, ultimate Frisbee or bootcamp.
T-Claps (Recognition): LED for taking home breathtaker for the week!
Prayer:Abe’s wife’s friend diagnosed with cancer, injured PAX, unspoken

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