Tag Archive for: Socrates

Real Life Super Heroes

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My Q at Ground Pounder was lined up with a regular 3rd F service opportunity.  Through HOPE, Pumpkin Spice had met a single mom a few years back that needed some assistance.  Long story short, it’s been a few years and there are a handful of guys that still show up to help her with some regular yard maintenance.  Personally, this was my 2nd time helping out.  Last time, it was with Moose before we grabbed a beer in Downtown Holly Springs.  In an effort to document how we are MORE THAN A WORKOUT.  I decided to write up a little backblast.

This yard isnt huge and with a few dudes we were able to wrap it up fairly quickly.  2 lawnmowers, 1 weed wacker, and a blower.

Feeling SUPER at Ground Pounder

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This Q ’em all challenge has be venturing to AOs less traveled.  It’s not that I’ve never been to Ground Pounder but It’s always been a while.  With the way my brain works, I immediately envisioned the Avengers Doomsday ads that are out there (and the memes making fun of them) to introduce my Q at Ground Pounder.  And a Super Hero themed workout followed.

Warm Up: 

  • good mornings, willie mays haze, franks, over head side reaches

The Workout:

Thang 1: Super Human Rocks!

We mozy’d to the rock pit.  We easily lifted the rocks with our super strength.

In the parking lot

  • Superman Curls: 15 IC – Hold the rock in a front rack position while lying in a Superman extension, or perform standard curls with superhero-level focus.

  • Thor Hammer Squats: 15 IC – Hold the rock with both hands over one shoulder, squat deep, and swing it diagonally across the body like bringing down Mjolnir. Alternate sides.

Mozy to a grassy space

  • Hulk Smash: 10 IC – Squat with your rock, thrust up and lift the rock overhead with a mighty heave, then forcefully thrust and slam it down toward the ground like a medicine ball. Squat to pick it up immediately and repeat.
  • Taking Flight: 15 IC – Squat Jumps with a super hero flare.  One hand thrusts into the air in a fist as though you are about to take off.  You can add sound effects to make it better.

Back to the lot and repeat these workouts 3x

Thang 2: Ground Pounder Cooldown

We mozy’d to the playground, on the way Socrates told me it wasnt uncommon to spend some time on the wall doing step-ups, earkins, derkins, and dips.  Don’t mind if we do…

  • Step-ups: 10 IC
  • Dips: 10 on my down
  • Earkins: 10 on my down
  • Derkins:  We didn’t do them, I didnt feel like it
  • We ran through this 2x in all (I think)
Mary: Supermans, Gump lead us through some stretches

Announcements:

Prayer:

  • Pumpkin selling his house
  • Motor Boatin’ has a good number of loved ones dealing with cancer diagnosis
  • Ausfart shared that some friends (a couple) experienced a motor cycle accident.  The husband died as a result, the wife ran into him when he stopped short/suddenly.  Prayers for families and for the wife as she grieves and deals with the mental load of the circumstances.

Dad Bods Ruck

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FNGs: none

Warm Up: none

The Workout: 1 loop around the red trail (oh those hills), 1 loop around blue trail

Mary: 15 merkins, 15 lbcs, wwii, homer marge, finished with light stretching. 

Announcements: Mulch service hour opportunity for UFO

T-Claps (Recognition): none

Prayer: Michelle, Escobar’s M continuing cancer treatment. PAX looking for worm.

Following the rules

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FNGs: no, but we did have someone interested who was walking his dog. Gave him the F3 website.

Warm Up: GM, WMH, frankenstein, imperial walkers, hill billies, seal claps, overhead claps, sir fazio

The Workout: Before the workout started I heard several comments that I should go easy.

We moseyed over to the rock pile and everyone picked 2 smaller rocks for shoulder and triceps.

10 count of the following for multiple rounds

front raise

side raise

alternating l raise

10 count stein hold

tricep kickbacks and 10 count hold

Preacher chair and balls to walls 10 count

urkens / durkens / dips 10 count

10 mins of core (45 sec on / 15 sec rest)

american hammer, low slow flutter, break dancers, box cutters and lbc

Before COT started we went around the circle and reflected on something we were grateful for. Lots of great comments!

Mary: Extended stretching / broga

Announcements: none

T-Claps (Recognition):none

Prayer: Kubota’s cousin for kidney surgery

Modify as Needed

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 Warm Up: Arm Circles, Good Morning, Forward Fold, Fold w trunk twist, WMH

The Workout: Mosey to HS Road and back. Rock Work three rounds x10 Curls, Triceps, Rows, Overhead Press. Pick up trash in parking lot on the mosey to playground. 

Mary: Stretches

Announcements: 1776 Workout. Check slack.
T-Claps: Socrates and Gump helping with lawn care for single mother. 

Prayer: Socrates continual healing post procedure. Pumpkin Spice moving to Clayton most likely August. 

Ground Pounder 6/20/2026

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5 HIM huffed smells of the dump while working through a full body Tabata workout.

Lots of great mumblechatter (complaining)

Happy Father’s Day weekend!

Mr. Terrific Gump Motor Boatin’ Socrates

Join me tomorrow at AGS 🏃🏻

Ground Pouder with lots of mumblechatter

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FNGs: None

Warm Up: The basics starting with Good Mornings.

The Workout: On to the rock pile.  2 sets of big rock exercises.  Then on to the big all for some preacher’s chairs, calf raises, and merkins.  Back to small rocks to burn out the biceps, triceps and shoulders.

Mary: Finished it all off with a solid plank hold.

Announcements: Ground Pounder needs a Q the next 2 Saturdays

Prayer: Socrates was back and looking strong!  Prayers for other PAX going through personal situations and surgeries.  

Pro AM at the Groundpunder

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FNGs:None

Warm Up: lots of mumble chatter about Fram on the queue, mini packs considered staying home as they were apprehensive as we dropped four sandbags next to the flags.
SSH, Frankenstein’s, good mornings, imperial March to a sumo squat, plan, cold and squad hold while mission statement and principles were said.

The Workout: mosey the rock pile, carry 2x 40 pound bags and 260 pound bag bags. Grab a rock if you didn’t have a bag. Throughout the course of the main event, we picked frisbee targets that one pack through and counted the number of throws to hit target. That rep count was either Burpee‘s squats or Merkins in rotating fashion. We circled through the pax twice and had a lot of laughs while throwing. 
final hole closest to pin varying exercise exercises Ausfart killed it one throw 5 foot away.

Mary: plank, American Hammers, In-Outs

Announcements: Q all challenge

T-Claps (Recognition): pumpkin spice daughter graduated with masters, Farva family about to have baby

Prayer: cancer in friends, health and upcoming surgeries for so crates, the Evans family losing their father. 

Presidents Day UFO

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Warm Up:  Started the warm-up with some Side Straddle Hops, Frankensteins, and Willy Mays Hays to get the muscles moving before the main event. 

The Workout: The main event started as one big group with a Burpee on the frisbee drop, but then a few more showed up, and we had to split into 2 games. 

Many discs were dropped, and many burpees and squats were performed, but we got the job done, and everyone walked away relatively unscathed. 

Announcements: Q them all and set a number of weekly workouts challenges are active and running. If you complete the Q-Them all challenge, you will receive a custom shirt. 

Prayer- General Prayers  

Braved the cold at Ground Pounder

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FNGs: none

The Workout: Lots of rock work.   Big rocks rotating each time.  2 rounds.   Then small rocks to burn it out.   Preachers Charlie and calf raises.  Then Dirkins Merkins Irkins and tricep presses.