Tag Archive for: Mr. Terrific

Sheepdog 05/08/2020

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FNGs: none
Warm Up: Mossy around the school, Modified IMs, Sir Fazio Arm Circles, Squat Hold w/ Overhead Claps, Michael Phelps, Moroccan Nightclubs, Shoulder Taps.
The Workout: Build-a-Bear; Pax picked one back to back parking space line. Started with one Squat, Bear-crawled to the middle, one Merkin, then Bear-crawled to the end for one Burpee. Back to the middle for two, and so on, up to 10. Form was shot and Pax were breathing hard by the end.

Combat: Did a couple squat kicks to transition into combat and then introduced Pax to the Side-kick.

Mary: Went around the horn. Pax selected various core related exercises to finish us out.

Announcements: Various AOs opening back up.
T-Claps (Recognition): Fanny Pack and Shredder for EC.
Prayer: Continued prayers for everyone trying to work through this crazy time. Specific prayers for Fanny Pack’s friend in the hospitality business in Chicago. Norm took us out.

Sheepdog 5/1/2020

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FNGs: none
Warm Up: loop around the school then some traditional F3 favorites; SSH, Sir Fazio your arm circles, , Moroccan night clubs, Frankensteins, toe taps.
The Workout: Transitioned to three sets of merkins and squats. Slow down the fast up. Moved to combat with some punch, elbow, knee strike combinations, then some block/strike combinations.  Sprinkled in some more squats, lunges, jump squats, and star jumps and we had ourselves a good time.
Mary: Capoeira push-ups, Crabcakes, LSF, and box cutters.
Announcements: welcome back into the gloom for many. Felt really good to see everyone out.
T-Claps (Recognition): Gump for making sure we got back at it.
Prayer: F3 Pax during this time, families, jobs, and t-claps to those who are going above and beyond right now.

You Checked this Place for Fire Ant Hills, Right???

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YHC’s eyes opened for some reason at 03:57 this morning. I don’t normally EC but it’s something I want to start adding to my game. I’m awake anyway, so why not today? A great morning for a workout at “the Dog”!

YHC pulled up, strapped on the headlamp and to my surprise another guy gets out of his car and says, “Hey, I’m the new guy. Todd invited me…good to see you.” An FNG…in all this COVID madness…and he’s here for EC! Way to go EHing Norm. Now Norm is usually like clockwork when it comes to EC, so YHC was surprised he didn’t join FNG and I for the EC.  After a few neighborhood loops we also caught up to Forceps. That’s 3 for EC today. A solid start.

EC: Fanny Pack, Forceps, Tool Time

FNG’s: Welcome Tool Time!
Warm Up: After mandatory disclaimers, we mosey to the back of the school and circled up for SSH x 30, and 10 count of Good Mornings, Seal Claps, Overhead Claps, Sir Fazios, and Frankensteins.
The Workout: Indian run around the school.  YHC had promised in pre-blast that I’d be doing something I’ve never done at Sheepdog before. Being a man of my word, we moseyed to the very dark soccer fields and called for 5 pax to bear crawl all the way to the tree line. One pax said, “ALL the way to the tree line?”  The role of the other 2 pax was to lunge walk to the treeline. When a bear crawling pax could go no further, he would shout for help, say I’m done, tap out, or as Dovetail did call out, “medic!” The lunge walker would then take over the bear crawl in true “pick up the six” fashion. Sometimes in life, we need others to take over the bear crawl for us, but we have to communicate and shout out for that help. Once we got to the treeline, we repeated this procedure on the return. At one point, Forceps asks, “did you scope this out for fire ants first?” YHC actually did s little recon two days ago to make sure it was mostly clear. Told Forceps that, he says, “well, they build those hills fast!” Now done with a couple pax a little pushed that I Q’d that Thang, we moseyed behind the school for a round of 7’s.

7’s were hand release merkins on my down and star jumps on my up.

To the wall. Each pax did a 10 count for People’s Chair the 5 burpees OYO. Repeato. We then performed BTTW for a 5 count from all pax followed by 5 burpees OYO.

Each pax took turns running a lap around the track while the rest of the men did AMRAP sets of: Dips, Irkins, Step Ups, Pistol Squats, and Dirkins.
Mary: 15 counts of Box Cutters, Dying Cockroach, H2M, and Pickle Pounders. Dovetail took over with a Wing-Chun punch ring of Fire for the last 3 minutes while talking about the importance of awareness and mindfulness, not only for personal safety, but for those who seek our help and attention (ie. our families and kids who many of us are around much more lately). Good words brother! Have a nice day!
Announcements: Check Slack.  Stay safe! Take care of Eachother. Ask for help if you need it… don’t “bear crawl it” on your own!
T-Claps (Recognition): FNG Tool Time getting after it this morning with the post +EC…brave soul!
Prayer: Our nation right now, those that are sick. Our brother Martini who had to have a COVID test done. Wives and families who need to adapt to a new normal of being together… ALL the time…with both work and play! Honor to lead men.

Did you find that in your shoe?

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FNGs: None

16 HIMs showed up to GP for the best mumble chatter in SouthWake. 

WarmUp:

10 Good Mornings, 10 Daisy Pickers,  20 Fozzie Arm Circles, 10 Emperial Walkers, 10 Hillbillies, 20 3ct SSH, 10 Willy Mays Haze, 10 x 3 ct Pigeon Pose stretches

The Workout

Mosey to the Rock Pile. Rotate around rocks between sets.

  • 3 sets of 20’s – Curls for the girls
  • 3 sets of 20’s  – Overhead Overhead Tri-press
  • 3 sets of 10’s – Ground Pounders
  • 3 sets of 10’s – Trunk Twists
  • 3 sets of 10’s – Bus Drivers
  • 3 sets of 10’s – Rutrows
  • 3 sets of 10’s – Rock Taps
  • 4 sets of 10’s – Standard Bench Press
  • 10ct  Windshield wipers
  • 30ct 6 inches
  • 10ct Scissor Kicks
  • 10ct Box Cutters
  • 10ct WWIIs
  • 10ct Rockies
  • Ended rock intimacy with 10 x 3ct Homer to Marge Rock Humpers

Mosey to the Wall of Pain

  • 2 sets of 80ct Wall Sits
  • 2 sets of 30 ct Ascending Testicles

Mosey to playground

  • 2 sets of 20 x 3ct Step Ups
  • 2 sets of 10 Star Jumps
  • 2 sets of 10 x 3ct Split Jacks
  • 2 sets of 10x 3ct Mountain Climbers
  • 20 Dips
  • 20 LBCs
  • 10 Merkins
  • 10 Derkins
  • 10 Erkins
  • 10 x 3ct Pickle Pounders

T-Claps for many who doubled down posting U-Turn prior to posting GP

Announcements:  Though Wilmington’s race is cancelled, many are still going down to run and participate in the ALS sunset stroll. Census is coming:  make sure you get counted in the census (fill out the form in the mail – due April 1st).

Prayer Requests:  Prayers for FedEx’s mother-in-law in poor health, Continued prayers for Forcep and his family, DOA’s wife due in 10 days.

Mr Terrific took us out.

 

Standard U-Turn with Minimal Kisses and Hugs

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FNGs: Not Today
Warm Up: Various stretching called out by the Q and some wanna be Q’s, as YHC was stalling with the staggered departures 🙂
The Workout: Standard U-Turn
Mary: Stretching during announcements
Announcements: F3 Wilmington Race is a go. Check the webs and signup on google sheet.
T-Claps (Recognition): 28 men for still hitting the pavement hard with all that is going on.  It’s been a rough week for the world, a lot of disruption in our daily life and races cancelled. This is the time we need each other the most. The strong friendships are what will get us through this and make an impact on community where we can.
Prayer: All effected by Covid-19, Moby’s Father back in hospital, Aqua’s Father in-law, Katniss Co-worker/Long time friend passed, Crablegs.

 

Sheepdog – Friday the 13th, 2020

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EC: Mr. Terrific, Shredder
FNGs: none
Warm Up: mozied to the back and Mr. Terrific kicked us off with a traditional style warm-up including everyone’s favorites; Good Mornings, Daisy Pickers, SSH, HB, IW, and Goofballs.
The Workout: worked on a little rooting. Then mozied to the side of the school and traveled with some front hand jabs, reverse punch combos, then lunges, followed by front hand jab, reverse punch, knee strike combos. Mozied to the front and climbs a grueling mountain of pain. Box jumps, erkins, dips, prisoner squats, and LBCs. Started with a set of 1, then 2, up to 10. Started to come back down and was running short on time. Lipsync threw out an idea that turned into finishing with a set of 22 in honor of Breach’s focus on veteran suicide awareness. Pax was pretty spent at this point.
Mary: mozied to the side for Have a Nice Day. Earned it!
Announcements: see Slack Channel.
T-Claps (Recognition):
Prayer: YHC took us out.

Fast moving PVC

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Last session of speed racer before taper week and the Wilmington race. Guys have put in a ton of work past couple of months. We had 10 total PAX at today’s AO. A couple of newbies to SR as we all gasped for breath a lot today. The fence was jumped at some point during the workout by you know who to fertilize the trees. YHC explained the workout, passed out some PVC batons and we started. Here is the low down.

FNGs: Do Not Exist at Speed Racer but we did have a HC fartsack.

Warm Up: Skip jumps, high knees, butt kickers, hip openers

The Workout:
Relay Tag
400M WU
60 sec recovery
20 min partner relay
-both partners run the whole time. P1 runs race pace 30-60 secs faster w/baton on inside lane while P2 runs race pace 30-60 secs slower in outside lane. Once P1 catches and hands off baton, swap speeds. Should get in around 2.5 miles. Ended up being about 1000M fast runs trying to hand off the baton which was rather tough.
60 sec recovery
Partners run together
-1 mile (100M strides on the sides X8) cruise the turns. Thanks to Mr. Terrific we had 4 lights set up on the track to help us know where the straights started and ended.
400M CD

Mary: In the woods

Announcements: Mule, Wilmington race, Golf Tournament we are hosting

T-Claps (Recognition): All those in attendance today and in for past sessions

Prayer: Mr. Terrific’s dad and finding clarity for himself, Tennessee Families, COVID Virus

Awesome job today guys! Lots of speed out there on the track as well as sweat.

BS Out!

Start at the light, end at the light

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FNGs: nope!
Warm Up: Butt kicks, High knees, Karaokes, A skips (B skips and C skips for @LED and YHC)
The Workout: Lights set the stage for the speedsters at each corner of the track, marking out each 100m. @LED started his morning before the other PAX arrived to get done by 6am. Even though the workout called for picks ups and slow downs, @Da Business refused to slow down, he just powered lap after lap. After a 1 mile at 10k pace to start, PAX briefly recovered. Then did repeats for 10 min, 300m pickups with 100m jog to recover. After an easy 800m recovery, PAX did more repeats for 10 min of 200m pickups with 200m active recovery. Every pick-up ended at the finish-line. A few PAX closed with 50m strides, some did 4, some did 1.
Mary: Walking
Announcements: Dee Dee 5k, Family friendly AO on Saturday at 9am
T-Claps (Recognition): @LED starting early and pushing solo, @Slide Rule keeping good form, @Pikachu for embracing the track and @Da Business being a solid rock!
Prayer: Family prayers for: Forceps, Slide Rule, Pikachu

Pre-Leap Day Leaps!

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14 PAX for Sheepdog on Friday 2-28-20

EC: Lipstick, 187, Pikachu, Shredder, YHC

FNGs: None
Warm Up: SSH, Goofballs, Frankensteins, Hillbillies, Imperial Walkers, Daisy Pickers, Good mornings
The Workout: PAX formed up and ran Black Snake style to front parking lot. After 10 plank jacks, the PAX paired up, and leap frogged from to one end of the parking lot. 10 Hurpees OYO and then leap frog back to starting point, with 10 plank jack break in the middle. Leaping frog style takes longer than you would think, so leaping was briefly put on hold as PAX Black Snaked to playground for the main event: Dora with one partner lapping the mini-track – 100 Dive Bombers, 200 Frog Crunches, 300 Jump Squats
Mary: Embrace the suck! Circle of PAX held horse riding pose for 3 minutes.
Announcements: Blue Ridge Relay teams are forming, looking at a 9 and 12 team to get filled, watch for slack updates. Memorial Service Saturday 12-2pm, 2F at Harvest Moon to follow workout.
T-Claps (Recognition): @Fanny Pack @Tetanus @Dovetail @Breach @Gump @Sprinkler @Beater @UTI @Farva @Pikachu @Lipstick @187 @Shredder
Prayer: Family for Forceps, Beater, Wiggly, Pikachu

You get 5 and you get 5!

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FNGs: none
Warm Up: SSH x10, Frankensteins x10, high knees / butt kickers
The Workout: Ruckers had already started early at 5:30, looking to get 5.5 miles. Went down the greenway and around Bass Lake.

All runners were going for 5 miles. Ended up with 5-6 by picking up the six (good work doing that by all HIM). Went out to Holly Springs Rd, through Sunset and up Bass Lake Rd hill. Yogurt joined us for COT.
Mary: Naaaaah
Announcements: Vote on Tuesday! BRR teams are forming.
T-Claps (Recognition): Coal Ash for going the distance today (over 10 miles).
Prayer: Forceps, Wallaby, Crab Legs