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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.

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.

Ground Pounder 2/1/2025

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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. 

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Some can jump rope

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FNGs: None

Warm Up: GM, DP, WMH, Arm Circles/Seal & Overhead Clap

The Workout: Three Rounds each circuit. 10 count or 5 each side each exercise. Someone was always on the jump rope for 100 or 50 count.  Weight plates 15# to 35# provided. PAX encouraged to modify any exercise with or without weight. 

Circuit 1: Curls, Triceps, Rows, Wonder Bra

Circuit 2: Squat to seated position on bench, Step Ups, Bulgarian Leg Squat (R&L)

Circuit 3: Derkins, Erkins, Dips

Circuit 4: Lunge, Side lunge, SL Romanian DL (R&L)

Circuit 5: Chest Press, Pullover, LSF (weight above chest) , H2M, American Hammer.

Mary: LBC, GM and return coupons

Prayer: Socrates 2.0 surgery, Praise replacement auto for Socrates, Pumpkin Spice’s M has the flu. Safe travel. 

AARP in action

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No FNGs

11 PAX got sweaty at AARP, a.k.a. Thunder. Great “Respect” turnout.  Lots of dumbbell and kettlebell exercises.  Yoga for COT.  Exercise included curls for the girls, triceps, rut rows, bus drivers, squats, swings, farmer’s Cary, figure 8s, thrusters, halos, lawn mowers, people chair, B2Wall

Prayers:  Enron’s dad, Injured PAX, Ill family members, UNSPOKEN.  Lots of positive news shared too!

Dauber took us out.  Honored to lead.

Turning Heads at the Amphitheater – YOGA

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FNGs:  None

Warm-up: Lots of stretching

The Thang:  YOGA. Pax moseyed from parking lot to the amphitheater.  Pull-ups were done while passing the kiddie-area.  PAX rolled out their mats (one PAX decided to fight the ants in the grass after not reading Slack and bringing his mat).  YHC found some soothing music getting us in the right mood.  Lots of stretching from our head to our toes.  Many YOGA moves were included.  Stretching of our lower extremities causing many female walkers to turn and stare, possibly gawk at the maneuvers performed on stage.  Definitely a crowd pleaser.  Lots of laughs for sure.

COT:  Finished with some Jane Fonda-like stretches (she was a beauty in the 80s).  YHC took us out in prayer.  Shared story of my headlock 7 years ago.

Announcements:  Support the Run the Quay this Saturday.

Honored to lead during my 7th year Anniversary with F3.

Respectfully,

Dauber

 

 

 

 

 

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52nd Birthday Q

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FNGs: None

Warm Up: SSH, Arm Circles, GM, WMH

The Workout: Choose a coupon (#15 to #45 kettlebell or ball) and added one rock from the rock pile.  

Two columns of exercises. 52 cards + 2 jokers; Cadence given number on card; face cards 10; Ace BTTW 11 count in cadence; Joker Wall Sit each PAX 10 count and change exercises to other column 

Diamonds: Wonder Bra | Rows

Hearts: Ground Pounder | Squats

Clubs: American Hammer | Windshield Wiper over the KB/rock

Spades: Curls | Triceps 

Mary: This one came down to the wire. Return coupons

Announcements: Picnic , Memorial Day Murph, Check slack

Prayer: PAX traveling, recovering from injury, looking for work

4 corners around the baseball fields

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A old school limited “run” with fun stops.

warm up the arms and a bit of the legs.

walk to the old rock pile and grab a rock or two.

Arm workout between stops.  overhead press, curls, …

Core work at the stops.  lbc, homer to marge, mountain climbers…