Ground and Pound at The Bound

AO: The Bound

When: 12/14/2022

QIC: Dinghy

PAX (18): Avis, Birdie, Cookie, Ha-ha, MillerTime, Nacho Libre, Pothole, Shooter, Tricycle, Singlet, Beibs, Training Wheels, DR Spirit Stick, FNG Rover (WELCOME), Fanatic, StayPuffed, Zamboni


YHC had one of those pre-Q nightmares where it’s 6 o’clock am, he’s just waking up (oddly at the AO), and the PAX are already running around. Thinking he could sneak in without getting noticed, YHC then started doing side straddle hops, and then the jig was up. Just as the laughter started, YHC awoke with a start – ha, 3:50 am, alarm clock still good, fell back to sleep.

When the alarm clock went off for real, it was time to make haste to The Bound and make sure that nightmare didn’t come to fruition…..arrived on time, circled up the troops (and we had a multitude), gave full disclaimer as we had an FNG, and off we went.


12 each of:


Willie Mays Hays

Moroccan Night Clubs


Mosey through the parking lot, across the street to the warehouse lot

The Thang:

  1. BOMBS with increasing reps: Started with 5 reps of each of the following increasing by 5 reps each cycle until reaching 20, doing 1 lap / 2 laps / 3 laps / 4 laps around the parking lot after each cycle (air chair for the 6):
    1. Burpees
    2. Overhead Claps
    3. Mercans
    4. Bonnie Blairs (alpha)
    5. Squats
  2. 11’s at the basketball court – moseyed back to the basketball court, pax spread out across baseline. Started with Carolina Drydocks on first side, bear crawl across the court, monkey humpers on the second side, lunge walk back across. Plank for the 6
  3. Quick Mary finish with 20 gas pumpers, and that was time


Praises for the great turnout Santa Ruck – what a wonderful display of the power of F3 HIMs working together for the betterment of our community.

Prayers for all those taking trips home, for safe returns, and for staying focused and eyes on the prize.

Be well, all!

Naked-Man Moleskin:

As always, what a blessing to be able to lead a workout and enjoy the fellowship at The Bound. It truly is iron sharpening iron, and YHC is grateful for the opportunity. FYI – 2023’s Qsheet could sure use some love. Get those leadership muscles working while you’re working your physical muscles, men! ‘Til next time, and Merry Christmas!

Leave a Comment