Tag Archive for: Pumpkin Spice

Did that runner finally speak to us?!

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FNG: Notta
W-up – various

Mission and core

Get medium sized rock

String of pearls with rocks and stack’em sets.

Thang 1:

Sting of pearls with rocks:

Sequence was:

Run /GP, run- Lumberjacks/GP, run – WMH/LJ/GP, run- Curls 4 Gurls,Triceps/WMH/LJ/GP. Return trip with down stack all reps of 10.

Thang 2:

String of pearls no rocks:

Exercises that we stacked 10 reps each:

Merkin,Squat, hallelujah, Star V-ups, Burpees.

Announcements: Q’em all challenge, get Kotters out

T-claps: UTI for Mumblechatter on EC

Prayer: Pumpkin Spice and his M helping with guy named Brett and his mental health. Reach out to guys you haven’t talked to or seen. Unspoken.

Just the Basics

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FNGs: none

Warm Up: side straddle hop, hill billies, imperial walkers, frankensteins, daisy pickers, sir fazio arm circles, seal claps, overhead claps

The Workout: The workout today was, as advertised, just the basics. 15 Push-ups, 15 squats and 9 x 5 count planks. Then mosey. Rinse, repeat. We got a trip down and up Library hill in as well.

Just goes to show you it doesn’t have to be complicated to be effective.

Mary: popcorn mary

Announcements: fence painting, Hollyfest, sign up to Q!

Prayer: Praises for Pumpkin Spice’s wife’s job, Hasslehof, Mix Tape and his wife’s pregnancy

The Standard is the Standard

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FNGs: None

Warm Up: GM and other exercises

The Workout:

Grab a coupon – KB, Slam Ball or Dumbbell

3 rounds of each, 7 reps

Circuit 1: Curls, Triceps, Rows, WB, Squat, DL, GP

Circuit 2: Step Ups, Bulgarian Leg Squats, Kevin Harts

Circuit 3: Irkins & Dips

Circuit 4: Inverted Rows

Mary: Some stretches and around the circle abs

Announcements: Check 3rd F

Prayers for our Nation. 

Tumbleweed’s Virgin Q

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Note: Abacus filling our the backblast for Tumbleweed

FNGs: None

Warm Up: Standard

The Workout: We split up in teams of three and did 100 merkins, 200 Carolina dry docks, and 300 curls for the girls while one person alternated between bear crawls or broad jumps and another held a plank. Followed by an Indian run.

Mary: Popcorn Mary

Announcements: 1776 Workout

T-Claps (Recognition):

Prayer: Abacus neighbor, Popeye friend, horse face traveling mercies

A late Backblast Is Still A Backblast

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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

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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

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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.