Tag Archive for: Mr. Terrific

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

Puke’n’Rally!

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The gloom was making a statement this morning. Foggy was an understatement. Norm and Dauber were out for EC at 0530. We started with 6, gained 1, lost 1 temporarily, lost 1 early, it was like musical workout. Anywho, here is what we did.

FNGs:
none

Warm Up:
Mosey down to concession stand with slides both sides on backside of courts
Up/downs x10
Reverse plank jacks x15 IC
Crab cakes x15 IC
Carolina Dry docks x20
5 burpees OYO (joined late by Dauber)

The Workout:
Step ups on wall x10 each leg
Dips x10, 1 leg out x10, switch x10
Rinse and repeat

Indian run to tennis courts

Merkin tidal wave – line up in straight line with feet on persons shoulders behind you in plank. Merkin down the line. Last guy double merkins then back up the line. HIM at end will have feet on the ground. X10 each him. Farva took off for bible study.

Fence irkins bear crawl train – PAX does irkins on fence while last person bear crawls under and through tunnel. Went long side of fence.

Partner carry suicides on tennis court (no sprinting, just carry)
– modify with lunge walk
*YHC saw Strawberry Hill walking for the exit and jokingly asked “Are you going to puke?” His simple answer “Yes!”*
Bunny hop suicides all four courts
Reg suicides 4 courts
*SH returned after a few minutes but finished the workout*

Burpee merkin ladder (increase merkins)
Last burpee had 10 merkins in it

Mary:
Sally song – chillcut plank down & plank up, pickle pounders on silent chorus
Windshield Wipers x10IC
Hello Dolly x15IC
Ankle taps 2 hands x20IC
HAND

Announcements:
Forceps sons service Saturday 12-2
Survey
Life saving training mentioned

T-Claps (Recognition):
Strawberry Hill feed the grass midway through the workout. He got back in the saddle though and finished.

Prayer:
Gump’s shoulder and job situation
Forceps family
Yosef’s kid
H1N1 injury
Personal prayers around the horn

Thanks for trying some new things with me today. Always a pleasure to lead you HIM.

BS Out!

Seven of Diamonds – The Nest 2/25/2020

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When 5:30 rolled around, 11 PAX showed up, responding to the call for a non-stop, challenging workout.

Warmup:

EC: Norm, Marky Mark, Mr. Terrific, Boy George

SSH 20x, Smurf Jack 20x, Red Bull Smurf Jack 10x

GMs 10x

The Thang:

Whenever I Q, I try to maximize the unique features of the site. The Nest has a fantastic loop that’s not too long and not too short and includes a mini version of the ramp at Ting Stadium.

My goal for every Q is to challenge each PAX to do something beyond his ability. The Seven of Diamonds fit the bill for non-stop work. It’s a simple workout conducted on any circuit with four corners. On each circuit, you complete exercises in increasing multiples of seven: 7, 14, 21, or 28. I was impressed by the hard work everyone put in this morning!

Seven of Diamonds

Here’s today’s circuit:

  • Lap 1: 7 burpees each corner (total 28)
  • Lap 2: 14 low slow flutters in cadence each corner (total 56)
  • Lap 3: 21 Merkins each corner (total 84)
  • Lap 4: 28 squats each corner (total 112)

Everyone landed with someone their own pace. Pikachu and Mr. Terrific took turns challenging each other to sprints on the straightaways. Little did they know that I had sprints planned on the mini ramp. Two or three other groups naturally fell out and counted the exercises together. Faster groups circled back and completed exercises with slower groups.

Turns out that one corner is a bus stop. The bus rolled up while we were doing burpees. Pretty sure the kid was afraid to get out of mommy’s car and walk to bus until we were mostly done.

After completing the first four laps, I converted to an Indian run between corners to keep everyone together. We counted the final lap together, which included all four of the exercises.

Sprints: Finally, with about nine minutes to go, we all lined up for sprints. After all, I really didn’t want to disappoint anyone! In the dark, it was hard to find good markers, but I broke the ramp into thirds.

Three markers: Sprint to first marker, walk back; sprint to second marker, walk back; sprint to third marker, mosey to where we warmed up.

Mary: Low hold 30-60 seconds, Have A Nice Day!

Announcements: Check Slack. Also, look around you. Your F3 brothers are the ones who will make you stronger, both mentally and physically. You’ve tried it on your own, but it’s not sustainable. Enjoy these brothers around you. Keep giving, keep leading, keep motivating.

Prayer requests: Forceps and family, Wallaby and family, Lipstick’s sister

This was a fun Q, always a privilege to lead!

So There’s This Guy in Front of the Elevator doing Jumping Jacks…

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EC: Yogurt, Full House

A balmy 48 degrees for YHC’s 2nd Q at the Train. After planting the shovel flag, YHC had to do a little recon on the parking deck to be sure no ice patches were left and we had a clean playing field. Returned to the lot to find many PAX ready to roll. 11 mighty men got stronger aboard the train today.

FNG’s: None
Warm Up: SSH x 20, Good Mornings x 10, Seal/Overhead Claps x 10 each, Frankenstein x 10, IW x 10, and Hillbillies x 10.
The Workout: PAX moseyed a non-traditional DT loop down to the library circle and back to the 2nd floor of the parking deck.

The group did some fast feet on the curbs down the length of the lot. Squat hold for 6. The return trip was typewriter style back down to the beginning using the curbs. Plank hold for the 6. Returned to 1st floor

Pax were each assigned a parking space for a series of AMRAP exercises. The “timer” would be the first pax in line who would run the stairs to the 3rd floor and do SSH x 10 in front of the elevator. No talk of any weird stares from any customers. Too early I guess… Pax would then return to the end of the line, next pax would go and exercise would change.  This train went down to the wall and back until all pax climbed the stairs twice.  AMRAP exercises were:

Prisoner Squats, LSF’s, Merkins, Sumo Squat Jumps, Plank Hold, WW2’s, Split Lunges, Shoulder Taps, Star Jumps, Homer2Marge, Standard Squats, Pickle Pounders, Monkey Humpers, Carolina Dry Docks, LBC’s, People’s Chair, Wide Grip Merkins, Dying Cockroaches,  and 3 sets of Burpees mixed in there.  I think I heard Da Business say “c’mon seriously” when YHC called for the first set.  It’s ok, he was the stair climber on the last set of those. RESPECT  .

The train made it successfully both ways. YHC had 2 more Thang’s on the docket for today including some sprints and some BTTW work, but to no avail as time expired.

Mary: Mixed into the Thang’s.
Announcements: Forceps son memorial service this Saturday 12-2 at Hope Apex. Yogurt has the Q at The Nest Tuesday.  Come on down and get out of your comfort zone he says. Run for DeeDee 5 k coming up.  Check slack or w/ Skidmark about this.
T-Claps (Recognition): All the pax putting in great work today!
Prayer: Forceps, military, first responders, our Nation. Pumpkin Spice has a neighbor who lost his brother, needs support, and hopefully can get EH’d to a workout soon.  This young man needs this community of HIM. Honored to lead fellas!

Spinnin’ Round

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Three HIM braved the black ice and sub-freezing temps. Although there’s been colder workouts this winter, this one had snow! Warmups featured a little Q-source-esque knowledge sharing.

Warm Up:

SSH, trunk twists, arm circles

2Ă—2s
Circle up. Start with 2 reps of each, and increase by 2 up to a set of 10.
1. Front kicks (left+right is one)
2. Squats
3. Imperial walkers (2 in cadence)
4. Hillbillies (2 in cadence)
5. Frankenstein
6. Others call for further

The Workout:

Around the clock: Pax in a circle, do an exercise then shuffle or plank-walk a step or two
1. Shrimp on the Bar-B: merkin, then “shrimp up” on the up (try to touch L elbow to R knee)
2. Sumo squat
3. Break dancers
4. Tuck jumps
5. Hindu pushups

At the front, around the knee walls, we then started with derkin walks around the wall, then fancy feet to the other wall, around which we did erkin walks, then goofballs the other way. Rinse & repeat, at which point Pax was smoked.

Combatives

More practice with arm trap-and-wrap, trying to get quicker. Shredder then had us wrap the other way to show there are options no matter which way you go automatically.

Mary:
Pulse-ups followed by low slow flutter. Mr. Terrific then called for some box cutters. Shredder’s turn next; he went with classic LBCs, then Have a Nice Day.

Announcements:
Forcep’s sons memorial service postponed to the 28th.

T-Claps (Recognition):
Mr. Terrific to Q Sheepdog in 2 weeks!

Prayer:
Shredder’s co-worker dealing with cancer, Shredder’s crap-ton workload.
Dovetail’s wife – get to a better place mentally and reconnect with friends.

3 Peat

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Warm Up:
Frankenstein walks, skip jumps, high knees

The Workout:
Today’s workout is geared toward finishing strong on tired legs. That last mile of a race should be all you got. The PAX pushed hard today on that last mile.
400M Warm up
1 mile at 10K pace
2 min recover
1 mile 30 sec faster than last mile
2 min recover
1 mile 30 sec faster than last
800M Cool down

Mary:
Grab some fence
Leg swings
Squats with pulsing at the bottom
Quad stretch
Ham stretch

Announcements:
nothing new

T-Claps (Recognition):
Few PR’s set today. Great push

Prayer:
Forceps family, those battling additions, safety with weather coming

Great job to all that came out today. Thanks for letting me lead again.

BS Out!