Posts

Ground Pounder 5/21/22

/in /QIC:
PAX: , ,

FNGs: None
Warm Up: Good mornings x10, Merkins!  X15, Willie Mays Hayes x10, Daisy pickers x10, Side straddle hops x20, Sir Fazio arm circles x10 forward, x10 backward, Merkins!  x15

The Workout: Mosey to the big rock pile. Pick a medium-big rock of your choice.
Curls for the girls, Wonder bras, Rut Rows, Overhead Tricep press, Ground Pounders, Rock Squats, Repeat all sets.
On your six: WW1’s, Box cutters, Low slow flutters
Repeat Rock sets and on your six sets.
Mosey to Small Circle of Rock. Pick 2 nearly identical small rocks you can hold in one hand
Overhead punches with rocks 20 on my count. Lateral arm raises 20 on my count. Repeat.
Mary: LBC’s x10, Leg Raises: 6 inches, 45 degrees, 90 degrees, 45, 6 inches, Plank hold count to 60 to finish off the workout.
Announcements: Memorial Day Murph.
T-Claps (Recognition):
Prayer: Pumpkin Spice took us out with prayer.

I’m on a boat

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

Co-Q YHC & HazMat

FNGs: None
Warm Up: Good morning, Daisy Pickers, Side Straddle Hop, Imperial Walkers, Willie Maze Haze
The Workout: Rock circuit: rotate one to the left after each set; 3×10 Rows, Wonder Bras, Squats; 3×10 Triceps & Curls; Playground circuit: Each PAX did 3×10 pull-ups with assistance if needed; Basketball circuit: Played knockout, if knocked out did 20 count exercise before jumping back in (SSH, Merkins, Low slow flutter)

Mary: Good morning and Willie Maze Haze
Announcements: Special 3rdF workout next Cletus.  Ask Breach for details.
T-Claps (Recognition): Forceps for bringing the 90s rap and one hit wonders.
Prayer: Praise Stubs MRI clear; Praise Stubs’ sister able to buy home in Raleigh; pray for job change/search Forceps and his son, also Pumpkin Spice. Pray for each of our families.

Caveman Tabata Stations

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

FNGs: none
Warm Up: quick lap, spinal rotations, arm circles, good morning , windmill
The Workout: Steel Mace Tabata, 10 stations. 45 seconds on, 15 second rest.
1. Rainbow 2. Ballistic Curls 3. WWI w mace 4. Suicides (no mace) 5. 360 6. Barbarian Squat 7. Merkin/Renegade Row/Pass Through 8. Bow Draw 9. Death March 10. Jump Rope (no mace) . Run to road and back between rounds. Shortened final round to 30 /10 seconds.

Mary: LBC, Low Slow Flutter, Six inches final minute-ish.
Announcements: see Slack – volunteer opportunity Friday Holly Ridge Middle. Talk to Kosher.  This Saturday Bombshell, 7pm, Wild Turkey 50th birthday celebration.
T-Claps (Recognition):
Prayer: Praise Stub’s MRI clear.

#75Hard & Krispy Kreme influenced workout

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

FNGs: None
Warm Up: Short jog, 10 burpees, 10x good morning, windmill, imperial walkers, hillbillies, arm circles. 10 burpees
The Workout: Five sets 25,20,15,10,5 SSH, Merkin, Low Slow Flutter – total 75; 10 burpees; Rock work: 10 burpees, 3x curls/triceps 75 sec on, 15 off; 10 burpees; 3x press/rows 75on/15 off ; 10 burpees; 2x balls to wall/people’s chair 75on/15off; 10 burpees; 2x squat/ground pounder 75 on/15 off;

Mary:15 burpees
Announcements: Q source each Wednesday, 6:45AM at Panera
T-Claps (Recognition): None
Prayer: Stub’s son potential medical concerns; Stub’s MRI this Friday, Davis recovery from surgery, Pumpkin Spice role/possible job change, Wild Turkey mother in law surgery for cancer.  Read James 5:13-18

Finished off with Krispy Kreme.  My first donut in 75 days after completing #75Hard

Rollin’ with my PAX

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

FNGs: none
Warm Up: Quick mosey around the library. Hasselhoff was able to catch up with the group after parking late and taking a wrong turn down Library Hill (penalty burpees were skipped accordingly). SSH, Windmills, Imperial Walkers, Sir Fozio Arm Circles, Seal Claps and Overhead Claps
The Workout: YHC brought the workout die. We moseyed around downtown as we let the die decide our fate. Exercises performed included

  • frog squats/jumps
  • People’s Chair
  • planks
  • mountain climbers
  • and 30 burpees.

We got a little over 1.5 miles along the way.
Mary: Popcorn Mary all around including 30 Murkins (thanks Pumpkin Spice).
Announcements: Keep PAX that are training for events in your thoughts and offer some encouragement. Also, donate blood!
T-Claps (Recognition): Hasselhoff for tackling Library Hill solo!
Prayer: Stubs’s upcoming MRI, Best in Show’s neighbors.

Ground Pounder fun fact – Did you know?

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

FNGs: None 

7 HIMs posted to GP for boulders and some March Madness with Pumpkin and Forceps Co-Qing the workout.  YHC brought the music box and bball. Lots of mumblechatter around Nirvana vasectomies’ that didn’t smell like teem spirit and worm procreation.  

Warm Up: 10x3cts of: Good Mornings,  Sir Fazio Arm Circles (both directions), 25, 20, 25, 20, 15 and then 10  Merkins and SSH.

Mosey to rock pile.

The Workout

Circle of Rock (of course): Mosey to the Rock Pile pick a reasonable rock. Alternate rocks between exercises.

3 sets of 10x3ct of each exercise:  Curls for the Girls, Overhead Tricep Press, Rut Rows and Ground Pounders.

Mosey to the basketball court

PAX played 3 on 4 bball and every basket resulted in a set of 10×3 ct exercises. Scoring was much higher than I anticipated (much higher).

Exercises: 4 sets of 10×3 ct LBCs, Mountain Climbers, Heel Taps, Lunges, Freddie Mercuries

Prayer Requests:  For DOA’s father in law Wes going through cancer treatment and for strength for Wes’s wife and family. Forceps son’s decision to finish college here or move (still up in the air).

Announcements: TriSprint in June, CSAUP in South Cary in April, Motor Boatin’s 1st Annual 5K this Friday March 25th at Cletus.

Two for Kettle Bells (2/25/22)

/in /QIC:
PAX: ,

sorry for delay in posting.  This is from last week.

FNGs: None
Warm Up: Quick Lap, Side Straddle Hop, Good Morning, Spinal Rotation, Arm Circles
The Workout: Circuit One: 3 Rounds. 10xKB CURLS, 10xTRICEPS, 10xHALOS, 10xFIGURE EIGHTS, 10xSHOULDER PRESS (each side), 10xSWING HIGH PULL R/L (each side); Circuit Two: In between each set run to curb, 10 merkins, run back. 2 Rounds; 10xWONDER BRA, 10xGOBLET SQUAT, 10xRENEGADE ROW (each side), 10xKB SWING, 10xSNATCH ALTERNATE

Mary: Some abs & stretches
Announcements: None
T-Claps (Recognition): Rocky Road new to F3.  This was his third straight day posting.
Prayer: Pumpkin Spice praying about possible role or job change.

Ground Pounder – 2/26/22

/in /QIC:
PAX: , , , ,

5 at GP. The q-sheet was open with Forceps being down in Wilmington running the half so YHC (Shredder) took the lead.
Warm Up: 25x SSH, SFAC (10 f&b), seal claps, and overhead claps. 25 more SSH. Imperial walkers, hillbillies,Frankenstein‘s, Willie Mays Hayes, Daisy pickers, and good mornings, All 10ea. each in cadence.
The Workout: Pax moseyed to the small rock pile first to grab two rocks that you can hold, one per hand. Then to the large rock pile to get a respectable rock. We then circled up and ran through an assortment of slower exercises with the large rocks and then rotated to the left for higher reps with the small rocks, rotating to the left after each set. 10 curls for the girls in cadence slow followed by 50 half curls up follow by 50 half curls down. This theme was continued with overhead tricep press, rut  rows, wonder bras, bus drivers, and ground powers. We also mixed in some other back and shoulders drills with the small rocks. Then put back the rocks and mosey to the playground for step ups, TuT dips, box jumps, more  TuT dips.
Mary: pax rotated with 10 each of your exercise of choice. Including merkins, Low SLOW flutter, heel taps, box cutters, and a new excessive from Motor Boating that is the fast person of low slow flutter which is evidently called low fast slutter.
Announcements: Pax in Wrightsville running the 1/2. Road cleanup at Neadmore.
Prayer: YHC took us out.

Ground Pounder-esk Caveman (2/22/22)

/in /QIC:
PAX: , , ,

FNGs: None
Warm Up:The Bounce, Side straddle hop, Good morning, Spinal Rotation, Arm Circles, Foot trace 

The Workout: Circuit One rotate one to your left. 3 rounds: Offset curls, triceps, shoulder press, rows, barbarian squats, ground pounder. Circuit Two: 2 rounds; partnered up.  One partner run to shelter, 10 Erkins, 10 dips; other partner each set: Bow Draw, Lever Row w twist, 360, Rainbow, Renegade row w pass through.
Mary: Almost 6 minute abs
Announcements: See Slack
T-Claps (Recognition):
Prayer: Pumpkin Spice potential role/job change. PAX preparing for Wilmington and finishing 75hard.

President’s Day 2022 – Which President is on the $100 Bill? Fanny knew the answer. 

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

Warm up: Bat Wings: Fozio Arm Circles 10x forward/reverse, 10x seal claps, 10x overhead claps; repeat

Mosey to lower corner of parking deck near tower stairs. First trivia question: Which president is on the $100 bill? Fanny Pack knew: None. Benjamin Franklin was never president.

Benjamin Franklins ($100). Partner up. One partner goes to top of stairs and back while other does SSH. Shooting for 100. With required two trips per PAX to the top, most pairs far exceeded 100. Al Gore (Vice President) while we wait for the six.

Mosey around the entire building to the top corner of the upper parking deck. One each corner, I marked a pain station with a cone and printout of four denominations of currency: $5, $10, $20, $50. We kept partners for “accountability” only. We raced station to station, with the first PAX to arrive announcing the exercise that he had found.

I asked trivia question at each station. I planned for the winner to keep the printed “bills.” But, then I lost track of who won what. I was close at the end. Winners: Fanny Pack, Cornholio, Bondo, U.T.I., and Full House (see below).

$5 Lincolns: 5 burpees OYO. Where is our very own @Abe when you need him?

$10 Alexander Hamilton: 10 star jumps. Who is on the $10 bill? Even with the printout, it took a while to get this one? And was Alexander Hamilton ever president? No! Cornholio got this one. How did Hamilton die? Lost to Aaron Burr in a dual. Yes, a dual.

$20 Andrew Jackson. 20 Merkins.

$50 Ulysses S. Grant. 50 Mountain climbers. Was Grant ever president? Yes.

 

Mary: Bobby Boucher got it started with some low slow flutter while I grabbed my phone. I immediately went to Pickle pounders. An obvious shout out to President Bill Clinton. And you should have heard @Full House’s imitation: “I did not have sexual relations with that woman.” Hilarious!

Announcements: Wilmington Marathon this weekend.

Prayer Requests: Unspoken. YHC took us out.

Happy Presidents Day. Abraham Lincoln and George Washington. Hand drawn vector portraits isolated on white background.