FNGs: None
Warm Up: 2 rounds of popcorn
The Workout: Pick out 2 smallish rocks for 1 round of exercises, return rocks and get large rock or a round of exercises, return cold rock and move to pavilion to finish the workout without freezing our hands.
FNGs: None
Warm Up: GM and other exercises
The Workout:
Grab a coupon – KB, Slam Ball or Dumbbell
3 rounds of each, 7 reps
Circuit 1: Curls, Triceps, Rows, WB, Squat, DL, GP
Circuit 2: Step Ups, Bulgarian Leg Squats, Kevin Harts
Circuit 3: Irkins & Dips
Circuit 4: Inverted Rows
Mary: Some stretches and around the circle abs
Announcements: Check 3rd F
Prayers for our Nation.
Wednesday night, 9/10/2025
FNGs: None
Warm Up: Mosey to Amphitheater with coupon (KB or weight)
The Workout: Worked our way up the letter, P, P-U, P-U-M, etc.
Finisher: 2 rounds w coupon , 10x curls, triceps, rows, wonder bras
Prayer: Our Nation
FNGs: Jacob Lewis, 22. New Name 6-Feet Under. He is dating Pumpkin Spice’s college age daughter.
Warm Up: Mosey to volleyball area. GM, HB, IW, Arm Circles
The Workout: Volleyball 4v5.
Mary: Mosey to shelter
Announcements: Fence painting Friday.
Prayer: Socrates possible medical procedure; Spice’s wife traveling to Israel.
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.
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.
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.
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.
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.
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.