Lightning Strikes Again
5 PAX for an Around the Horn warmup and lots of rocks to lift for the main event. Good to see Lube out there recovering from back surgery! Prayers for healing and job search.Â
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Tag Archive for: Patch
Broga & Core
Wednesday night, 9/10/2025
FNGs: None
Warm Up: Mosey to Amphitheater with coupon (KB or weight)
The Workout: Worked our way up the letter, P, P-U, P-U-M, etc.Â
P – PlankÂ
U – Upward Dog
M – Mountain Pose
P – Pike Stretch
K – High Knees
I – Inch Worms
N – Neck Rolls
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S – Spinal Rotations
P – Pigeon Pose
I – Iron Cross (Lying Spinal Twist)
C – Cat-Cow Stretch
E – Earl Fondas
Finisher: 2 rounds w coupon , 10x curls, triceps, rows, wonder bras
Prayer: Our Nation
Soggy Volleyball
FNGs: Jacob Lewis, 22. New Name 6-Feet Under. He is dating Pumpkin Spice’s college age daughter.Â
Warm Up: Mosey to volleyball area. GM, HB, IW, Arm Circles
The Workout: Volleyball 4v5.Â
Mary: Mosey to shelterÂ
Announcements: Fence painting Friday.Â
Prayer: Socrates possible medical procedure; Spice’s wife traveling to Israel.Â
Ground Pounder 2/15/2025
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.Â
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.Â
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!
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. Â
Mary: Led by Socrates!
Finished with prayer.
AARP in action
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. Â Honored to lead.
Do any of us remeber what we say to the FNG at the begining of the work out?
FNGs:Â Welcome
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.Â
Crushing It with Rocks
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
FNGs: None Warm Up: Why?
 The Workout: run in place followed by 3 count pushups and Spiderman’s in cadence x10.Â
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 ThunderÂ
Prayer: Kubota’s cousin on the passing of her husband.
Rams’ vagina.
Rocking It Out
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!Â