Tag Archive for: Pumpkin Spice

Soggy turf made for no fun and games at GP this morning

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FNGs: None 

3 HIMs posted to GP on a cool soggy morning for boulders.  Stubs showed up but had to leave before the warm up due to a stomach bug. Missed you Stubs- praying you feel better soon. YHC brought the music box and best of the 80’s was on the agenda.  

Warm Up:  10x3cts of: Good Mornings, 20x3ct SSH, Willie Maze Hays, Windmills,  Sir Fazio Arm Circles (both directions), Michael Phelps, 10 Hillbillies and 10 Imperial Walkers

Mosey to rock pile.

The Workout

Circle of Rock (of course): Mosey to the Rock Pile pick a LARGE rock. 

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

1 min Plank, 10x3ct Rock Spanks, Mountain Climbers, Pickle Pounders, Merkins,

2 sets of 10×3 ct Midget Obliques using a rock in each hand.

Hit the wall: 3 set of Preachers Chairs and BTW (slow 10 ct down the line plus a valiant attempt at Australian Ass Smackers with varying degrees of success).  There was a suggestion to seek shelter in the bathroom and do Homer to Marge exercises, but YHC decided against that idea. 

Mosey to the playground 

3 sets of 10x3ct Step Ups, Erkins and Dips

Prayer Requests:   For Michael’s Uncle Dan and his family (loss of aunt), For Tony and his wife both in roles where they are counseling many many people through hardships, Praise for Tim’s son David landing a new job where he is much happier with the work and co-workers.

Announcements: HSHM late Nov,

RESPECT 80s Hair Bands

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FNGs: None
Warm Up:  Sir Fazios, Good Mornings, Seal claps, overhead claps, daisy pickers and static stretches.
The Workout:  Three different exercises.  Rinse and repeat 2X.

swings, halos, tricep extensions

figure 8, midget love handles, thrusters

upright row, lawnmowers, bus drivers

on the mat: straight are extensions, nipplers, 6 inches

on the mat: overhead press, plank pull, modify burpee

farmer’s walk with two kb; slap kb; curls for girls

popcorn kb included lawn mowers, burpee, side lifts, etc

Mary:  stretches/yoga
Announcements: Derek Davis 5K
T-Claps (Recognition):
Prayer: Isabelle and Jany (mother-in-laws of Best In Show and Dauber respectively) – help with illness; PRAISE – Dauber’s promotion

Great turnout by RESPECT PAX

 

Honored to lead – Dauber

 

 

Ground Pounder 8/20/22

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You got to end with Star Jumps because everyone is a Star!

FNGs: Welcome new FNG Dogecoin!
Warm Up: Good mornings x10, Sir Fazio arm circles x10 forward, x10 backward, Willie Mays Hayes x10, Daisy pickers x10, Side Straddle Hops x 20
The Workout: Mosey to the big rock pile. Pick a medium-big rock of your choice. Rotate 2 rocks to the left after every set.
Curls for the girls, Rut Rows, Overhead Tricep press, Wonder bras, Ground Pounders
Repeat Rock sets and sets. Return your rocks.
Building wall: Balls to the wall: each PAX 10 count, People’s chair: each PAX 10 count. Balls to the wall again: each PAX 10 count, People’s chair with one leg elevated-alternate each PAX 10 count.
Short wall at playground: Irkins x 10 with cadence, Dirkins x 10 with cadence, Dips x 10 with cadence, Step ups x 7 per leg. Finish with Irkins x 10 count, Dirkins x 10 count, Dips x 10 count, Step ups x 7 per leg.
Mary: Plank hold each PAX 10 second count. Around the horn: Toe taps, low slow flutters, Merkins, standing raised crunches & final finish with DOA’s need for Star Jumps x5 OYO!
Announcements: Welcome FNG Dogecoin introduced to F3 & Ground Pounder by Sunshine!
T-Claps (Recognition):
Prayer: DOA’s daughter, Gump’s friends & thanks for Stubs’ new job!

Ground Pounder 8/13/22

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And the winner of the first game of HORSE was….Pumpkin Spice!

FNGs: Welcome new FNG Bollywood!
Warm Up: Good mornings x10, Sir Fazio arm circles x10 forward, x10 backward, Willie Mays Hayes x10, Daisy pickers x10, Side Straddle Hops x 25
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
On your six:
Chest presses x10 in cadence, Skull crushers, Box cutters, WW2’s x10
Repeat Rock sets and sets on your Six. Return your rocks.
On to the basketball court for a game of HORSE. We made it through 1 ½ games.
H = 5 Merkins & Plank Hold until your turn again
O = 5 Prison squats + H
R = 5 Carolina dry-docks + O + H
S = 5 Monkey humpers + H
E = 5 Burpees + S + R + O + H
Winner = No Burpees!
Mary: LBC’s x 10 in Cadence
Announcements: Welcome FNG Bollywood introduced to F3 & Ground Pounder by Pumpkin Spice! 2nd F at Sir Walter Coffee.
T-Claps (Recognition):
Prayer:

GP isn’t really GP without completely inappropriate mumblechatter

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FNGs: None 

6 HIMs posted to GP for boulders and discs.  Mumblechatter that made Pumpkin Spice blush. Topics included menstration cycles, transitioning, that’s what she said,  consent forms, built to grow not show, etc

Warm Up: 10x3cts of: Good Mornings, Windmills, Sir Fazio Arm Circles (both directions), Daisy Pickers, SSH, Imperial Walkers.

Mosey to rock pile.

The Workout

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

3 sets of 10x3ct: Curls for the Girls, Overhead Tricep Press, Wonder Bras, Rut Rows, and Ground Pounders, and everyone’s favorite – Bus Drivers

2 sets of 10x3ct: Rock Press and Skull Crushers

1 Set of 10x3ct:  Low Slow Flutter, 6 inches, Box Cutters, Plank Rock Spanks, Rockies, Homer to Marge (GP style ie. with rocks),

Mosey to the basketball court

Round 1: PAX throw basketball; 3 stations 3 attempts at each station (2 free throws and one layup) till a basket is made. Miss all three shots at a station to earn a 5 Burpee penalty. PAX not shooting do exercises, changing between shooters.

Exercises: Imperial Walkers, Hillbillies, Prisoner Squats, SSH, Frankensteins,

Round 2: PAX attempt to throw a kickball into the basket to add a level of difficulty.

Exercises: LBCs, Mountain Climbers, Squats, Heismans, Plank Jacks, Lunges

COT: Catch our breath

T-Claps: Cancun wore a ruck throughout most of the workout

Prayer Requests:   Prayers for Gump’s daughter moving out, DOA’s son tummy illness, Forceps – fathering with a more compassionate heart.

Announcements: Derek Davis 5K

Ground Pounder 7/2/2022 (1 week delay)

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FNGs: None

 

Warm Up:

Good mornings x10, Willie Mays Hayes x10, Daisy pickers x10, Sir Fazio arm circles x10 forward, x10 backward, Side Stradle Hops x 25

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
On your six:
Chest presses x10, Box cutters, Low slow flutters
Repeat Rock sets and sets on your six
On to a game of Cornhole.
Teams Purple or Gold: Burpees given to the other team. Each point results in 1 burpee. We lost track of the total score, but each team performed at least 20 burpees in the process. PAX not tossing bags performed a squat hold until the next round.

Mary:

Freddie Mercury’s x10, Leg Raises: 6 inches, 45 degrees, 90 degrees, 45, 6, done

Announcements:

1776 workout set for July 4th. 7 AM.

T-Claps (Recognition):

Welcome back @ Stubs! We missed you. Congratulations to @Cobbler for getting a scholarship for the next year of school!

Prayer:

Prayers and thanks for @Stubs!  Stay strong.  Prayers for @Cobbler who is on a missionary trip and unfortunately got sick as soon as he got there.

Ground Pounder with the co-founder

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FNGs: None 

7 HIMs posted to GP for boulders and discs.  Great to see Stubs back.  Mumblechatter was amazing as expected.  

Warm Up: 10x3cts of: Good Mornings,  Windmills, Sir Fazio Arm Circles (both directions), Daisy Pickers, Seal Claps, Imperial Walkers and Hillbillies.

Mosey to rock pile.

The Workout

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

3 sets of 10x3ct: Curls for the Girls, Overhead Press, Overhead Tricep Press, Rut Rows, Bus Drivers and Ground Pounders,

2 sets of 10x3ct:Rock Press and Skull Crushers

1 Set of 10x3ct:  6 inches, Box Cutters, 30ct 6 Inches, Rock Spanks (w/ & w/o consent), Single Arm Merkins, Rockies, 30 ct Chilcutt Planks, Homer to Marge (GP style ie. with rocks)

2 sets of 70 ct Balls to the Walls and Preachers Chair (regular and Moroccan night club style)

2 holes of disc golf w/ exercises between tosses.

Each PAX took turns driving discs toward basket. PAX Squat Hold while we waited, 20 SSH after a quick mosey to our disc

COT: light stretching and Willy Mays Haze

Prayer Requests:   Sub’s appreciation for F3 helping his family in time of need and praise for his recovery and return, Prayers for Stub’s loved ones moving states, Prayers for Ponzi’s family as their daughter starts school soon for the first time.

Announcements: F3 Picnic and Bottle Shared coming up in July

Oldie but Goodie

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6 HIM came out to Nutcracker to get stronger. We took a field trip over to Rovisys to use the ramp/rails and the long paved hill. Here’s how it went down.

Warm up otw to RoviSys
Good mornings
Windmills
Squatted Moroccan night club
Mtn climbers

Rail slides all the way up then bear crawl back down
Rails were a lot longer than I remembered.

11’s on the hill
Back peddle up and Lieutenant Dan’s down half way, then jog to bottom.
Diamond merkins and plank jacks both IC
Got through 8 rds and had to head back due to time.

Indian run back to base

3 mins of Mary
Reverse LBC’s
Windshield wipers
Hello dolly’s

Great to see so old faces at this AO. Good push today fellas.

BS Out!

All Aboard the Warbucks Express

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FNGs: Welcome Alpo!

Warm Up:
Mountain climbers, merkins, windmills, good mornings, sir fazio arm circles.

The Workout:
Broken wheelbarrow 1:4 merkin:wheelbarrow step ratio up to 10:40 completed by partners. 1 burpee each time PAX switched up to 5. Squats while we waited for the 6.

Circled up for howling monkeys followed by 20 merkins. We did this twice.

Mosey’d to rock pile and grabbed medium rock. Cusacked it to the parking lot passed traffic circle for some rock work. 20 count of rut rows, curls, squat press then pushed rocks while bear crawling across lot. Then did 20 count of rock swings, ground pounders, and rock hinges and lunge walked back for overhead press, tricep ext, squats. Returned rocks and mosey’d back to the flag for Mary.

Mary:
Heel taps, LSF, homer to marge, plankorama, downward dog, toe touch.

Announcements: Picnic 7/30, 1776 workout next week.

T-Claps (Recognition): strong work by all this morning.

Prayer: UTI, Fanny Pack, Hasselhoff’s mom, Alpine. YHC took us out

Groundpounder 6/25

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8 pax took on a warm Sat morning at the Groundpounder. (Cancun, Forceps, Gump, Cupid, Pumpkin Spice, Finkle 8-bit, and Breach on the Q) 

Warm Up: 22 counts of ( SSH, Windmills, Frankensteins Imperial Walkers/Hillbilles and Squats)

The Workout: What would ground pounder be without some rock work, so we moseyed over to the rock pile to get a rock to share. All pax would perform an exercise and then move around the circle in a plank position and do a rock merkin at each rock you pass, so caring was absolutely sharing. We then took a short mosey up and down the hills in a snake pattern to make bystanders think that we didn’t know where we were going, a quick stop at the railing for some Irkins and Dips before heading over to the basketball court.

We split into 2 teams of 4 and did what can only be described as backyard fast-break basketball. Our shooting and dribbling skills could use some work, but “Shaq” Cancun used his size to his advantage and got a lot of rebounds along the way. Overall it was a sweaty rendition of summer b-ball and no injuries were reported.

Announcements: Still looking for volunteers for the 5th celebration in HS, Picnic on July 30th

Closed in Prayer: