YesHeCan – F3 South Wake

Apollo Creed Tribute

February 10, 2024/in Ground Pounder /QIC: Pumpkin Spice
PAX: @flip phone, Breach, FlipPhone, Gump, HazMat, Motor Boatin', no doubt, Noah's Ark, Socrates, Stubs, YesHeCan

FNGs: None

Warm Up: arm Circles, GM, WMH, SSH.

The Workout: 2 cycles of 12 Rounds 40 seconds on, 20 second rest.

Jump Rope w or w/o rope
Offset basketball merkin
Heavy bag punching
Pull Ups / TRX rows
Punching w small weights
Quick feet (curb)
Slam ball
KB squat,bob & step
Wonder bra
American Hammer
Bent over row
Mike Tyson’s off curb

Mary: each PAX selected an an exercise 10 count or in cadence

Announcements: Dauber’s Super Bowl Squares. Check slack. Donations go to HS Food Cupboard

Prayer: Stub’s dad’s best friend passed away.

Cold cold morning at Ground Pounder

January 21, 2024/in Ground Pounder /QIC: HazMat
PAX: Ausfart, Breach, Gump, HazMat, Motor Boatin', Pumpkin Spice, Socrates, Stubs, YesHeCan

FNGs: None

Warm Up: Hill billies, Imperial walkers, Sir Fozio Arm Circles forward and backward, Willy Mays Hayes, Side Straddle Hops, some merkins

The Workout: Large rock and rotate to the left after each exercise: Curls for the girls, Wonde, Rut rows, Overhead tricep press, Shoulder press, Ground Pounder. Move to the wall. Balls to the wall with counts of 10 by each PAX, people’s chair 10 second counts, individual calf raises cadence x 11. Repeated large rock work rotating to the right, and then the wall exercises. Played 2 holes of frisbee golf with squats before each throw on the first hole and monkey humpers on the 2nd hole. Breach also added a missed putt penalty for 5 merkins for each missed putt. Nice finish. Time’s up so brought it back to COT.

Announcements: Road cleanup scheduled for Saturday February 3rd at 9AM at the Walmart in FQ.

Some football. Some rocks

October 8, 2023/in Ground Pounder /QIC: Pumpkin Spice
PAX: Breach, Gump, Noah's Ark, Socrates, YesHeCan

FNGs: None

Warm Up: Good Morning, WMH, SSH, Arm circles, Seal Clap, Overhead Clap

The Workout:
Football Passes. 3 Rounds

Single Line. Single PAX ran a route. Caught pass from another PAX second in line. Then did 20 squats. PAX waiting in line did Hallelujahs.

Rock Work: Big Rock 3 rounds

Curlc, Triceps, Around the World, Deadlift, Single Leg Deadlift, Wonder Bra

Two Small Rocks 3 rounds

Curls, Triceps, Alternating Lateral Raises

Mary: 3 rounds: Feet on bench: Should Tapx10, Slow Mountain Climbersx10 in cadence

some stretches

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