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A late Backblast Is Still A Backblast

/in /QIC:
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FNGs: none

Warm Up: Sir Fozio Arm Circles, Popeye Punches, WMH, Kettlebell Halo

The Workout:

Part 1 (10 minutes): 

One arm with no breaks between sets

  • 5x One-arm swing snatches
  • 5x Rows
  • 5x Hang cleans
  • 5x One-hand overhead squats

SWITCH Sides and repeat

Continue alternating sides for 10 min. (~4 total rounds)

Part 2 (15 minutes):

Tabata style (45 sec on 15 sec off) x 3

  • Left leg Romanian deadlift (RDL) x5 then knee raise
  • Right leg Romanian deadlift (RDL) x5 then knee raise
  • Thrusters
  • Lumberjacks (Right)
  • Lumberjacks (Left)

Part 3 (10 min):

LINE UP

  • American Hammers
  • Lateral Swings
  • Hip-Hip-Shoulder-Shoulder

Farmer carry 

  • 10x side bends

Switch sides and repeat 

Mary: 5 min various core exercises

Announcements: none

T-Claps (Recognition): none

Prayer: I don’t remember, sorry for the late backblast. 

Platoon conquers 1,200 reps

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FNGs: n/a

Warm Up: hillbillies imperial walkers, seal, claps, homeschool high fives side trail, hops, surf Fazio, arm circles, and Daisy pickers between Moses’s

Thang one four corners 100 platoon count Merkins side trail hop squats, World War II alternate between mosey and Bear crawl second set 200 platoon count of the same

Thing two, mosey to the playground with brakes for a side, straddle hops star jumps and Merkins 10 lunges in cadence 10 pull-ups times three Wall work Durkin’s dips step ups

Finished with Popcorn Mary

COT announcements fence painting in a week and a half F3 picnic

Prayer: Ben and family, Security and neighborhood, pumpkin spice while she travels, BNB’s upcoming project in Franklinton

Rock the Body

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7 Rocked-the-body at Ground Pounder. Grateful for the cool mist.
warm up: GM, WMH, Windmill, Frankenstein, Arm Circles,

large rock & 2 small 

3 rounds w large rock – curls, triceps, rows, wonder bra, rock-the-body.
3 rounds w small rocks: hallelujahs, lateral raises, goof-balls, L-raises

2 rounds standing core large rock : halos, MLH, around the world (small), figure 8 (small), rock chop.

Mary: 5 minutes of stretching

Good work @Flip Phone @Mr. Terrific @HazMat @Lube @Socrates Noah’s Ark and YHC.

Praise and prayers for Socrates daughter and new granddaughter. Prayers for all PAX recovering from illness or injury.

T-claps day 74 for several 75Hard PAX.

Grateful Merkins

/in /QIC:
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FNGs: n/a Warm Up: side-straddle hops, frankenstein, hill-billies, imperial walkers, seal claps, overhead claps, smurf-jacks
The Workout:

Move 10 yards/ 10 x merkin/ 10 x plank exercise
For the Move, rotating between skater jumps, forward lunge,  backward Lunge
10 standard merkins
For the plank, roating between shoulder taps/spidermans/plank jacks for 10 sets
Before commencing merkins, plank hold while PAX answer a question about F3 or something they are grateful for.

Mosey followed by: wall for step ups, dips, irkins, dirkins for 2 sets of 10 reps each

Mary: Popcorn Mary
Announcements: Volunteer for installing gutters at Holly Springs Food Cupboard on Saturday March 8th, morning.
T-Claps (Recognition):
Prayer: Recovery from natural disasters in SoCal, still have recovering going on

Ground Pounder 2/15/2025

/in /QIC:
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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!

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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.

Cemetery Hill Train Ride

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FNGs: None 

Warm Up: Mosey to Cemetery Hill, SSH, GM, Daisy Pickers 

The Workout: 50 WW3 with Cindy, Backwards lunge to next station, 40 Squirrel Squats w/ 40lbs SB, Wheel Barrow to next station, 30 Shelf Toss with 50lbs SB Crawl Bear to next station, 20 Power Cleans w/ 60lbs SB, Broad Jump to next station, 20 Clean and Toss 60lbs SB, Bear Crawl to next station. 10 SB burpees. *Dora-style partner ran suicides up the hill to each station marker.* Complete all stations if time allows.  

Mary: Mosey back to the parking lot/Stretch 

Announcements: Kotters, Q-sheet, Food Cupboard, Vote for Best in Shows dog. 

T-Claps (Recognition): Pax for getting out after a very poor competitive Superbowl. 

Prayer: Pumpkin Spice’s brother John, Injured Pax, unspoken. 

Popeye’s Amateur Hour at Crazy Ivan

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FNGs: None

Warm Up:

  1. Side Straddle Hop
  2. Squats
  3. Good Morning
  4. Sir Fozio Arm Circles.
  5. Lunges with Torso Twist

The Workout:

Perform the circuit below for 3 rounds, with 45 seconds of work per exercise, 15 seconds of rest, and 1 minute of rest between rounds. Alternate arms or sides as needed. Adjust weight for proper form and intensity.

Lower Body Focus

  1. Kettlebell Goblet Squat
    • Hold the kettlebell at chest height, squat low, and engage quads and glutes.
  2. Kettlebell Deadlift
    • Focus on hamstrings and glutes with a flat back.
  3. Kettlebell Reverse Lunge
    • Place one foot on a low surface behind you, holding the kettlebell at your chest or in one hand.

Upper Body Focus

  1. Kettlebell Clean and Press (Alternating)
    • Clean the kettlebell to your shoulder, then press overhead.
  2. Kettlebell Bent-Over Rows (Alternating)
    • Hinge at the hips and row the kettlebell to your torso, alternating sides.
  3. Kettlebell Halo
    • Circle the kettlebell around your head, keeping your core tight.

Full-Body/Cardio Focus

  1. Kettlebell Swings
    • Use explosive hip movement to swing the kettlebell to shoulder height.
  2. Kettlebell Lateral Lunge with Pass-Through
    • Step out to the side and pass the kettlebell under your leg. Alternate sides.
  3. Kettlebell Ground Pounder
    • Combine a squat with an overhead press for a powerful full-body movement.

Core Focus

  1. Kettlebell American Hammers
    • Sit and twist side to side with the kettlebell. Lift feet for an extra challenge.
  2. Kettlebell Plank Drag
    • In a plank position, drag the kettlebell from side to side under your torso.

Announcements: Vote for Best In Show’s dog – Link in SLACK

Prayer: Continued healing for Best In Show

Ground Pounder 2/1/2025

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

FNGs: None

Warm Up: Lots of stretches, good mornings and Sir Fozio Arm Circles

The Workout:  Two rounds of rock work followed by tall wall exercises and then on to the shorter 2-foot wall for more exercises.

Mary: Low Slow Flutters in honor or Motor Boatin’ and several other core exercises to finish it all off. 

Hopscotch Fun

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Warm ups included good mornings, arm circles, side straddle hops, daisy pickers, Willy Mays Hayes, hillbillies.  
Upper body consisted of 10 variations of pushups. Seal claps, overhead claps and raise the roof. 
Lower body 1 pax would go to the end and back of the hopscotch board while the rest of the pax performed monkey humpers. When they returned the next pax went and everyone would continue exercising until everyone had a turn at hopscotch. Rest and repeat doing squats, alternating lunges and 1/2 squats. 
Core we did LBC’s, heels to heaven, box cutters, heel taps and Homer to Marge. 
Finished with an all around stretch.