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1 Year Anniversary for Ground Pounder
Pax of 19 for the 1 year anniversary of Groundpounder
Foghorn, Kitty Litter, 3rd cousin, Dumbo, Mookie, Messai, Pikachu, Pumpkin Spice, Noahs Ark, Doc, Q-bert, Emeril, Dutch Over, Dauber, H1N1, 16-Bit, Deadbolt
Forceps and Breach on the Q
Warm Up: 20 counts of SSH, Good Mornings, Daisey Pickers, Imperial walkers and Hillbillies
The Workout: The workout was a Co-Q with Forceps teeing things off
Mosy over to the pavilion Split into 3 groups for some
Aiken Arms 20 dips, 10 shoulder tap planks, 15 plank jacks, and 15 hand release merkins
Aiken legs 20 Squats, 20 steps ups, 10-star jumps, and 15 mountain climbers
Akien Abs 15 American hammers, 20 ct 6 inches, 10 Rockies and 30 ct chill cut planks
Mosey over to the rock pile and grab a rock to share, 3 sets of 10 count Curls for the girls, Tricep extensions and Groundpounders rotate clockwise between sets.
2nd half belongs to Breach,
Stations of fun, Partner up for a Tabata style 30 seconds of work followed by 10 seconds to rotate. Partner 1 uses the tool and partner 2 does merkins.
Station 1 Firehose front squat, Station 2 Pain stick truck twist, Station 3 Fire hose back squat, Station 4 Pain stick sumo squat, Station 5 Tire flip, Station 6 Pain stick overhead squat, Station 7 Med ball throw and med ball slam, Station 8 Sledgehammer ax chop, and battle rope waves. Station 9 Pain stick up and over twists
Mary: Pax callout exercises, squats, homer to marge, Freddie Mercury’s, and heels to the heavens
Announcements: First responder training on Thursday check the socials for details, Apr 29th workout in Durham check the socials for details
Prayer: COT: Crab legs and Shredder, that all have a great Easter with family and friends.
Little Squirts
8:40 on a cool, wet Saturday morning and Bluehen, Hard Hat, Speed Racer, Emeril, Potter, Q-Bert walked throughout Womble planning the first of many monthly 2.0 workouts. Pucks, ropes, hoola-hoops and flags were spread throughout the park. Around 8:50 the PAX and their 2.0’s started to trickle in. Quite a few 2.0’s had already been to some workouts and had names but there was a big group of FNG 2.0’s in the mix. A great first turn-out.
Warm Up: Quick jog around the tennis courts. Time to get the 2.0’s riled up. First exercise Fortnite’s Hype kicked off by Bluehen. Second exercise Floss led by Q-Bert. Into evolution of Kid: Planks, Monkey Humpers, Squats, Duck Walk, Butt Kicks, High Knees, Jumping Jacks
The Workout:
Jog down to back parking lot. Emeril pointed the 2.0’s onto one of 2 sides of the parking lot. Bin full of hockey pucks in between the groups. 1 2.0 per team ran to the pin and retrieved a hockey puck and returned and dropped it into the hoola hoop circle. While the kids raced to grab a puck the PAX did push-ups and squats. Emeril brought more pucks than he thought so at one point 2.0’s were asked to grab 2 and then 3 pucks at a time. Yellow card was ready to move on to a new exercise so him and a couple other 2.0’s grabbed the bin and brought it back to their side. Automatic disqualification for his team and 10 SSH as punishment.
Next up bear crawl capture the flag
PAX put in their flags and bear crawled up the parking lot while the 2.0’s ran around capturing their flags and taking them back to the hoola hoop circle. 2.0’s quickly won. 10 burpees to the PAX as punishment.
2.0’s were up next as they put the flags on and did a duck walk while the dad’s did a 1 legged hop to try to catch them. 2.0’s won so 10 burpees to the PAX as punishment.
3 sets of indian runs back to the tennis courts area for 2.0’s vs PAX in Tug a War. Matches started with multiple 2.0’s on one end and Flanigan on the other. 2.0’s won. 5 Merkins for the PAX. Second match pitted Moby, Beater and Bubba vs teh 2.0’s. 2.0’s won. 5 Merkins for the PAX. Third match pitted 6-7 PAX vs the 2.0’s. 2.0’s won again. Everyone does 5 Merkins
Mary:
LBC’s, Boat Canoe’s
Announcements:
See Slack channel for announcements
Prayer:
Dovetail took us out
Welcome 2.0 Black Knight
Welcome 2.0 Black Knight to the fold.
Warm up:
25 SSH, 10’s – Good Mornings, Daisy Pickers, Emperial Walkers, Hillbillies and Windmills. Stretch it out with Pigeon Pose.
The Workout
Mosey to the Rock Pile – rotate rocks clockwise between sets. 2.0’s in center circle rotate while HIMs rotate outer circle
- 4 sets of 20’s – Curls for the girls,
- 4 sets of 20’s – Overhead Tri-press
- 4 sets of 20’s – Ground Pounders
Mosey to the Bathrooms
3 Sets of Wall Sits 10 ct down the line
3 sets of Balls to the Walls 5 ct down the line
Cusack rocks and Mosey to Playground w/ Rocks for Aik’n Stations.
- 3 sets of 20’s – Bench Press
- 3 set of 20’s – Windshield wipers
Break up into groups of 2-4 and rotate stations
- Aik’n Abs: 15 American Hammers, 20 ct 6 inches, 25 Rockies, 30 ct Chillcut Planks
- Aik’n Arms: 15 Standard Merkins, 15 Dips, 15 Erkins, 15 Shoulder tap planks
- Aik’n Legs: 20 Box Jumps, 15 Lunges, 15 High Knees, 15 Split Jacks
- Aik’n Abs: 20 LBCs, 20 Pickle Pounders, 20 WWIIs, 20 Homer to Marge
- Aik’n Arms: 15 Shoulder Tap Merkins, 15 Hand Release Merkins, 15 Plank Jacks, 20 Dips
- Aik’n Legs: 20 Squats, 20 Step Ups, 10 Star Jumps, 15 – 3 Ct Mountain Climbers
Cusack Rocks back to pile and circle up for COT
Announcements: Feb 9th 4th Annual F3 CSAUP at ATT. Bike, run, roller skate or any combination (various mile options).
Prayer Requests: Prayers for Sugar’s neighbor Bob who is undergoing Kemo for cancer. Emeril took us out.