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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

Rolling Dirty

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Disney is my favorite place to Q, just so many options. YHC looked to bring back a few throwback moves from the likes of Pablo and Shamwow! as we closed out the June Challenge!

FNG’s: no
Warm Up: Good Mornings and then some mosey around back to the football field with stops along the way for some Imperial Walkers, Hillbillies, Frankenstein, and Sir Fazio’s.
The Workout: Stopped at the back wall of the school for some Shoulder Taps, Monkey Humpers, BTTW, and some People’s Chair with some humorous counts by Breach and Bobby Boucher. We moseyed over to the pit circle and split into two groups. 1 group would do 3 Burpees, head up the stairs, do 3 more Burpees, head down the stairs, then do 3 more Burpees. This was done while the other group did 5 squats/5 star jumps AMRAP. We then repeated this routine and the group not on the stairs did 5 Diamond Merkins/5 dips AMRAP.

We moseyed over to the large circle in front of the school for a variation on clock merkins. The circle was the clock and the merkins became Foxhole Merkins. Lots of grit picked up by these sweaty dudes and a few complaints on this routine. We made stops at 12, 7, 3, 11, and 6.

2 Indian run lines for some 4 corners in the large High School lot. Stops included: 5 burpees, 10 squats, 15 merkins, 15 dying cockroach, 10 burpees. Next we made our way with Indian Runs to the Abyss for 20 LBC’s at the top and 20 Star Jumps at the bottom. We made our way up the Abyss doing a partner wheelbarrow climb (partners alternated crawling per each flight of stairs and no dental accidents occurred). Once again for 20 LBC’s and 20 Star Jumps up and down the stairs with a fellowship run back to the flag.
Mary: Homer to Marge x20 IC
Announcements: Congratulations to team Naked Baby winning the June Challenge and particularly Breach and Cupid for schooling everyone on points.
T-Claps (Recognition): Bobby Boucher was officially handed the keys to 1st F in Southwake by YHC. He will do an amazing job of leading!. Stubs thanked PAX who’ve supported these last several weeks.
Prayer: Thanks for Stubs, Alpine, prayers for UTI and Pet Sounds in Carpex.

BLIMPS cut short

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4 PAX at TBD. One notable fartsack from Kosher and one tardy but glad to see Stubs back out.

Warm up down at shelter
Good mornings
SSH
Daisy pickers
Imperial squat walkers
Michael Phelps

Hindenburg BLIMPS
Laps around track at soccer fields stopping at 4 corners for exercises
Burpees x10 each corner
Lunges x20 each
Imperial walkers x30 each
Merkins x40 each
Due to time we went to the parking lot to finish up.
Plank jacks x50 each (2 sets)
Squats x60 each (2 sets)

Mary
Boat canoes x10

Praises for Stubs return. Great push today. YHC’s fault on distance between exercises which caused us to come up short. Maybe we can repeat it sometime soon.

BS Out!

Crazy Ivan 5/6/22 – Popcorn

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FNGs:  None
Warm Up:  Lap around parking lot, SSH, windmills, sir Fazios, hillbillies, imperial walkers, o/h claps, seal claps
The Workout:  Each PAX gave a kettlebell exercise including swings, tricep curl, lawnmowers, ground pounders, upright row..15 reps, 10 reps.  Lap.  Rinse and repeat completing additional kettlebell exercise with 10 reps; Lap.  Turkish get-ups, from our six nipplers, slap bells, etc.
Mary:  Yoga
Announcements:  See Slack/FB.  Memorial Day Murph
T-Claps (Recognition):
Prayer:  Dauber led us out.

It’s all about the density…

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A lot of mumble chatter this morning. Is density important? Some say yes. Mumble chatter took over the mini-Murph and several PAX started suckling the Honey Suckle. Had to get everyone back on track.

FNGs: None

Warm Up: Good mornings x10, Willie Mays Hayes x10, Daisy pickers x10, Side straddle hops x20, Seal Claps x10, Sir Fazio arm circles x10 forward, x10 backward

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, Repeat
Chest presses, Box cutters, Low slow flutters, Repeat
Mosey to the Playground for the Mini-Murph: 5 pull ups, 10 Merkins, 15 squats, Repeat for 5 sets total
Mosey to parking lot for a Round of 7: Star jumps, Carolina dry docks

Mary: LBC’s x10, Plank hold approx. 30 sec, Raise left hand for approx. 15 sec, Raise right hand for approx.15 sec, Plank hold count to 60 to finish off the workout.

Announcements: Memorial Day Murph on Monday. 7:00 AM at Womble Park? Need to verify that.

Prayer: @Shredder took us out with prayer. Prayers for @DOA who’s on his second interview for a new job! Thank God for @Stubs clear test! Prayers for these men and all our families.

I’m on a boat

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Co-Q YHC & HazMat

FNGs: None
Warm Up: Good morning, Daisy Pickers, Side Straddle Hop, Imperial Walkers, Willie Maze Haze
The Workout: Rock circuit: rotate one to the left after each set; 3×10 Rows, Wonder Bras, Squats; 3×10 Triceps & Curls; Playground circuit: Each PAX did 3×10 pull-ups with assistance if needed; Basketball circuit: Played knockout, if knocked out did 20 count exercise before jumping back in (SSH, Merkins, Low slow flutter)

Mary: Good morning and Willie Maze Haze
Announcements: Special 3rdF workout next Cletus.  Ask Breach for details.
T-Claps (Recognition): Forceps for bringing the 90s rap and one hit wonders.
Prayer: Praise Stubs MRI clear; Praise Stubs’ sister able to buy home in Raleigh; pray for job change/search Forceps and his son, also Pumpkin Spice. Pray for each of our families.

Caveman Tabata Stations

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FNGs: none
Warm Up: quick lap, spinal rotations, arm circles, good morning , windmill
The Workout: Steel Mace Tabata, 10 stations. 45 seconds on, 15 second rest.
1. Rainbow 2. Ballistic Curls 3. WWI w mace 4. Suicides (no mace) 5. 360 6. Barbarian Squat 7. Merkin/Renegade Row/Pass Through 8. Bow Draw 9. Death March 10. Jump Rope (no mace) . Run to road and back between rounds. Shortened final round to 30 /10 seconds.

Mary: LBC, Low Slow Flutter, Six inches final minute-ish.
Announcements: see Slack – volunteer opportunity Friday Holly Ridge Middle. Talk to Kosher.  This Saturday Bombshell, 7pm, Wild Turkey 50th birthday celebration.
T-Claps (Recognition):
Prayer: Praise Stub’s MRI clear.

#75Hard & Krispy Kreme influenced workout

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FNGs: None
Warm Up: Short jog, 10 burpees, 10x good morning, windmill, imperial walkers, hillbillies, arm circles. 10 burpees
The Workout: Five sets 25,20,15,10,5 SSH, Merkin, Low Slow Flutter – total 75; 10 burpees; Rock work: 10 burpees, 3x curls/triceps 75 sec on, 15 off; 10 burpees; 3x press/rows 75on/15 off ; 10 burpees; 2x balls to wall/people’s chair 75on/15off; 10 burpees; 2x squat/ground pounder 75 on/15 off;

Mary:15 burpees
Announcements: Q source each Wednesday, 6:45AM at Panera
T-Claps (Recognition): None
Prayer: Stub’s son potential medical concerns; Stub’s MRI this Friday, Davis recovery from surgery, Pumpkin Spice role/possible job change, Wild Turkey mother in law surgery for cancer.  Read James 5:13-18

Finished off with Krispy Kreme.  My first donut in 75 days after completing #75Hard

Groundpound’n

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FNGs: None 

4 HIMs posted to GP for boulders and discs.  Stubs was very excited about the playlist that began with Ice Ice Baby. Mumblechatter did not disappoint .  

Warm Up: 10x3cts of: Good Mornings,  Windmills, Willy Mays Haze, Sir Fazio Arm Circles (both directions), Seal Claps 25x3ct SSH and arm stretches.

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 of each exercise:  Curls for the Girls, Overhead Press, Overhead Tricep Press, Rut Rows and Ground Pounders, Chest Press, Skull Crushers

1 Set of 10x3ct 6 inches, Box Cutters, LSF, 15/45/90 leg raises, Rock Spanks (w/ & w/o consent), 2 sets of Mountain Climbers

2 holes of disc golf w/ exercises between tosses.

Each PAX took turns driving discs toward basket. Exercise before and after a quick mosey to your disc

Hole 1 Exercises: Pretoss 20 Merkins, then 20 LBCs, 10×3 ct Lunges

Hole 2 Exercises: Pretoss 20×3 ct Balls to the Walls and Wall Sits, then 10x3ct SSH, 10x3ct Plank Jacks

Prayer Requests:   Sub’s Praise for his new bible study group and prayers for his upcoming MRI. For DOA’s father-in-law Wes and his cancer treatment.

Announcements: TriSprint in June

Hump Day TBD

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Warm up lap to lower lot with agility
Warm ups
Willie Mays Hayes
Air squared
Slalom
Squatted moracan night club
Michael Phelps

Reverse broke back dirkens x10 3 rds
Indian run to upper Volleyball lot

Curb to curb 7’s
Mike Tyson’s
Dirkens
Bear crawls across

Big loop Indian run back to tennis courts
Crabs in a bucket
Broad jumps across court broad jump burpees back across

Mary
LBCs
Reverse LBCs
Box cutters
Plank
Catalina wine mixer
Pickle pounders

Great work men!

BS out