Tag Archive for: Shredder

Jessie’s Girl and the After Song

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It was good to see several cars in the lot already as I pulled up early for GP. Tclaps to Shredder who hopped out of his car and went for an EC run with the promise of no burpees by the Q if he was late getting back. Forceps rolled up right on time bringing the music with him, because the pax at GP do get grumpy without their music. Little did he know how important it would be later to set the mood for my new Mary Circuit.

FNGs:N/a
Warm Up: side straddle hops(by most, Gump hops by 1, and attempted Gump hops by another), good mornings, fozzy arm circles forward and reverse, Michael Phelps, and daisy pickers.
The Workout: our normal rocks were halfway underwater so mosey to the new rock pile for a medium to large rock. I was very proud of everyone today as I didn’t see any one arm pebbles this week. John cusack, curls for the girls, and mumble chatter (something about morning enemas) as we mosey to the game board by the basketball courts.

Everyone lined up by the color wheel with rocks for the main event. Pax would spin the wheel, I would move on the board to that color, we would do a super ground pounder as the buy in for every turn there’d been (1,2, 3, etc.), the pax that spun would call a 10 count move, we would all execute that move, and then rotate down a rock. It took 15 turns to make it to the end and we ended with a 20 count move to finish.

Cusack, curls for the girls, and mumble chatter(something about a trip to Circle K, had to be there for this one!) as we returned the rocks to their exact location and mosey back to the start for Mary

Mary: Inspired by GP 2 weeks ago I promised to make a Jessie’s Girl Circuit based on some mumble chatter. Forceps had it on the playlist and got it started.
Jessie’s Girl: 10 count 3rd Nipplers(thanks Gump for the inspiration), 6 inches hold, pickle pounders, homer to marge right leg up, and homer to marge left leg up. Then rinse and repeat for Round 2. This circuit lasts much longer than the song and I think we hit a different playlist for the after song.
Finished things up with an embrace the suck plank hold.

Announcements: Mama’s Thrift moving tomorrow morning 7am
T-Claps (Recognition): All pax that made it out for some ridiculousness and a reasonable Q
Prayer: Fanny Pack traveling, covid relief, unspokens

Rolling Dice @ Sheepdog

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It was a cold and damp morning but 3 HIM didn’t let the fartsack win.  Way to get it done gents! We were definitely thankful for the shelter from the rain at Herbert Akins. Thanks for the opportunity to lead – always an honor!

FNGs: None

Warm Up:

Good Mornings x10 IC
Daisy Pickers x10 IC
Sir Fazio Arm Circles – x10 IC fwd/ x10 IC rev
Frankensteins x10 IC
Imperial Walkers x10 IC
Hillbillies x10 IC

The Workout:
Taking full advantage of the shelter from the rain, YHC employed a pair of dice with exercises on each side and located them about 20 yards apart on each end of the shelter. The task was to bear crawl from one end to the other, roll the dice, do the exercise and return to the other end via crab walk. R&R until time expired. We decided that once we did an exercise, it would not be repeated. That was especially good news when it came to the 15 star jump burpees which were every bit as miserable as they sound.
With about 10 minutes remaining, YHC handed the reins to Shredder who coached us through some close-quarter combo strikes.

Mary:

American Hammers x20 IC
Box cutters x20 IC
Low Slow Flutter x20 IC
LBC’s x20 IC
Have a Nice Day

Announcements:

See Slack/ FB

T-Claps (Recognition):

T-Claps to Shredder for doing EC in the rain! Solid!

Prayer:

Those dealing with/ recovering from injuries
Family & friends recovering from COVID

No Lack of Mumble Chatter at GP

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FNGs: none BUT Welcome Back Kotter:  Motor Boatin’!!!

Warm Up: SSH, Good mornings, Daisy Picker, Imperial Walker, Hillbillies, Sir Fazios, Overhead claps, Seal Claps

The Workout:

10 PAX shared in the best mumble chatter in SW Wake; Great to see @Abe (HC) @Bobby Boucher and @M4LIFE join the GP regulars of @Shredder @Gump @Forceps @K I T T Y L I T T R @Farva Lots of rocks with moseying trying to find some shelter. Boom box provided some 80s Rock. Lots of hard work in 33 deg F, wet, moist conditions with a bunch of laughs. YHC got a mouthful for sure. You had to have been there.  John Cusack from rock pile to road; lunges, overhead press, curls for girls; found our way to a shelter on moist ground – more exercises but quickly moved to a basketball court.  Rotated through multiple exercises including slap rocks, GP, toe taps, squats, rut-rows, wonder bras.  Mosey behind the school to the front and camped out under the awning for lots of rock exercises on our six.  Nipplers, chest presses, 6 inches, American hammers to name a few.

Mary:  Mosey back to the flag.  Stretching, good mornings….

Announcements:  See slack and FB; Ted Talks; Q-School; First aid kits – need help calling on local HS businesses (see Dauber)

T-Claps (Recognition):  all the PAX who showed up in this wonderful weather

Prayer:  UNSPOKEN, Political leaders, Those impacted by Pandemic; Injured PAX.  YHC took us out.  Honored to lead. – Dauber

 

Dropping the Hammer at Sheepdog

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Sometimes you just have one of those weeks where your thinking, “If one more dude says something I’m gonna…” As I travel around to different AO’s and hear the short…but authentic stories of various PAX, I think a lot of us have had these weeks A LOT lately. So today at Sheepdog, the heavy bag made an appearance and since we don’t all have the proper gloves to really go to work on it, we dropped the elbows…hard and heavy! 4 PAX braved the rain and no promises of cover from YHC in the pre-blast. In the end, we did most of our routine under the awning, though no one stayed dry for long.

FNG’s: none
Warm Up: Good Mornings x 10, Seal Claps x 12, Imperial Walkers x 10, mosey lap, Windmills x 10, Overhead Claps x 12, Hillbillies x 10, mosey lap, Hand-Release Merkins x 20, Prisoner Squats x 20.
The Workout: 1 minute, 15 seconds work/15 seconds rest Tabata at stations in a circuit. Each PAX just about hit 3 rounds of each station. Stations were:

Step-Ups with the high knee

1-2’s with 5 lb. dumbells in hand

Plank pull throughs with 20 lb. kettlebell

Heavy bag elbow strikes, ground work

Kettlebell bear crawl stopping at cones for 2,4,and 6 rep count per arm snatches/clean, jerk, press. Had a 25 lb. and a 35 lb. kettlebell for use.

Next Thang was a 3 round series of 45/15 tabata completed together. It was a 3 round switch off between Zebra Kicks and Rocky Balboa’s.

Final Thang was a 2 round 45/15 tabata of fast feet/sprawl/merkin/squat jumps at the call of YHC to burn us out.
Mary: Built into the workout, but Shredder gave great insight into throwing the elbow effectively and powerfully when needed. Bottom line, if you end up on top in a situation, make sure your weight is up on the attacker, so the elbow can drive through. Even if not, everything in the body is relaxed, one hand up for protection, until the explosion of the elbow down and through. You had to be there, but fundamentally solid stuff.
Announcements: Q-School coming up on Sunday, Feb. 21st at 3:00 PM, Womble Park with 2nd F to follow. 3rdF TedTalk coming up with live talk from Greensboro PAX about the impact of crucial conversations and insight into “all men” and our role as HIM’s in it all.
T-Claps (Recognition): These PAX for playing the games I often provide.
Prayer: Lot’s of PAX stressed, overworked. Balance is needed these days. PAX who are sick or injured. Shredder and job stress and keeping those plates spinning…peace and strength for him…and all PAX…as we keep moving forward to lead and serve our “concentrica”.

Now for Something Completely Different (well almost)

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FNGs: None 

7 HIMs posted to GP on a cold but dry morning.  YHC brought the music box & discs.  Sadly Gump wore his Tampa Bay jersey and beanie (that guy) to support “Tompa Bay.”

Warm Up: 10x3cts of: Good Mornings, Willie Maze Hays,  Daisy Pickers, Sir Fazio Arm Circles (both directions), Arm stretches, 20x3ct SSH.

The Workout

Circle of Rock (of course): Mosey to the Rock Pile pick a LARGE rock (if it can be curled by anyone with one arm – it ain’t big enough). Alternate rocks between exercises.

3 sets of 10x3ct of each exercise:  Curls for the Girls, Overhead Tricep Press, Wonder Bras, Rut Rows and Ground Pounders. 10x3ct:  Windshield Wipers, Rock Spanks, Single arm Merkins (both sides), Rock Press (3 sets), 10×3 ct Rockies, 10x3ct Box Cutters

Mosey to the disc golf putting green

Heavy Discs (Something different):

3 discs in play at all times. PAX take turns putting while rest exercise. Round 1: SSH – don’t stop till someone makes it (that took forever – THANK THE LORD FOR KITTI LITTR).  Round 2-38 were more of a free for all with PAX lining up on each side to keep the discs moving (minimum of 10x3ct of each exercise).

Merkins x2, SSH, Plank Hold, Squats, Chilcutt Planks, Lunges, Emperial Walkers, Hillbillies, Pickle Pounders, LBCs, Moroccan Night Clubs, Freddie Mercury, Monkey Humpers x2

4 minutes of Knee Wall of Pain:

20 Step Ups, 20 Dips, 10 Erkins, 10 Step Ups, 10 Dips, 5 Erkins

Announcements: Mama’s House moved (so much for the new driveway), HIMs running Uwharrie and some dozen donut race, Looking for businesses to support the HSPD fund raiser for 1st Aid Kits,  Wilmington Race moved to April.

Prayer Requests: For our country, injured PAX, Noah’s Arc & his M, YHC asked for prayer through the grief therapy process.

2nd F @ Panera

That Didn’t Sound Nearly As Bad In My Head

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PAX:  Shredder & Martini

FNGs:  Not Today

Warm Up:  SHH, Daisy Pickers, Imperial Walkers, Hillbillies, Good Mornings, Arm Circles, Frankensteins

The Workout:  B.L.I.M.P.S

PAX started at the last joint in the sidewalk.  Bear Crawl through 2 joints of sidewalk.  B – 5 Burpees, Bearcrawl through 2 joints of sidewalk, L – 10 Lunges, Bearcrawl through 2 joints of sidewalk, I – 16 Imperial Walkers, Bearcrawl through 2 joints of sidewalk, M – 20 Merkins, Bearcrawl through 2 joints of sidewalk, P – 25 Plankjacks IC, Bearcrawl through 2 joints of sidewalk, S – 30 Squats.

Turn around and head back – B.L.I.M.P.

Continued back and forth dropping a letter each time

This workout sucked . . . it will definitely be used again!

Combatives w/ Shredder

Mary:  Multiple core exercises – this may and ended up being worse than the Main Event

Announcements:  None

T-Claps (Recognition):  Shredder for a sloppy EC

Prayer:  Country, Covid

My Eyes are Closed…but I Can Still See It!

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Always a lot of great 1-liners at Ground Pounder! Today, did not disappoint to that end. It was a cold and bright sunny morning at Jones Park, but even the flaming ball that is in the sky could not compare to the brightness (or tightness) of Pikachu’s pants! At one point, Shredder mentioned he had to close his eyes whilst running behind Pikachu due to the brightness, but could somehow still see (hence…the title of this BB). Other great 1-liners of the day:

“I think I’m lactating” – Shredder. “We all need to sign up on that Q Sheet so this jackass can’t Q here anymore” – Pikachu. “All my rocks are frozen to the ground” – Frenchie. “I’m just gonna pick up that slab of concrete” – Farva. “Small, medium, large. You must’ve missed something that day in elementary school” – Shredder.

FNG’s: – nope

Warm Up: SSH x 25, Daisy Pickers, Sir Fazio’s F/R, Imperial Walkers, Hillbillies all x 10, and Good Mornings x 21 (much to the agreement of Shredder and Pikachu).
The Workout: Now for the disagreement to begin. YHC decided to try something new to me today to ensure that all PAX chose appropriate sizes of rocks. You see…there’s been just a bit of mumblechatter recently that PAX aren’t choosing large enough rocks and that Farva could sit there and juggle with all other men’s version of “large” rocks. So each PAX were instructed to get a large rock from the familiar pile, a not as large but let’s say medium rock from the not so shiny but newer rocks down on the end of the trench, and finally, two small rocks that could be held and controlled in each hand. Each time PAX got a rock from the trench, they paid an entrance tax of 5 burpees. With rocks ready to go and circled up, we performed the following routine (rocks sizes denoted by L, M, S):

Shoulder Press, L x30, Wonderbras, M x25, 1-2’s, S x 20

Curls for the Girls, L x 30, Curls for the Girls, M x 25, 1-2’s, S x 20

Chest Press, L x 50, Alternating Merkins on Rock, M x 25, 1-2’s, S x 20

Rut Rows, L x 40, DeadLifts, M x 20, Bent over Flys, S x 20 (think it was somewhere in here where the agreement was made not to let YHC Q anymore)

Ground Pounders, L x 30, Ground Pounders, M x 25, Front Raises, S x 20

Rock Spanks w/o Consent, L x 20, Rock Spanks w/ consent, M x 20, Diamond Merkins, S x 15

PAX returned each set of rocks with a return penalty of 5, 10, and 15 merkins, respectively.

Wall of Pain time. We did a 15 count per PAX People’s Chair, followed by Prisoner squats x 50 (didn’t get to legs in rock circle). Finished up with a 10 count per PAX Ball to the Wall.

Mary: All in Cadence. LBC’s x30, Homer to Marge x25, WW1 x20, Good Mornings x 15
Announcements: New Monthly challenge coming, starting Monday. It will be 15 mins. of AMRAP KettleBell Snatches or Jump Squats, with a focus on form and explosive movement. 1st F planning on Monday night via Zoom, 8-9 PM.
T-Claps (Recognition): Pumpkin Spice for accountability and drive with YHC to complete last monthly challenge set as EC.
Prayer: Pumpkin Spice and Shredder have neighbors and friends struggling significantly with COVID. Lipstick and family for travels and peace in time of losing his aunt. My M for more restoration and healing. Saddiq and his grieving over loss of brother. YHC took us out…and I will be back to Q this great AO!

Flaming Burritos?!!!

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FNGs: N/a on this 24 degree morning

This was preblasted as “There’s something about Mary, show up to find out what it is.”  I was  excited by the 1 HC and several thumbs up, but was ecstatic to see 4 brothers waiting for this beatdown when I finished EC and made my way over to the side parking lot!

Warm Up: Mosey to the building and circle up for Fozzy arm circles forward and reverse, Michael Phelps, and Good mornings.
The Workout: Today’s workout will be a you vs you, three round, all out battle with Mary in the subfreezing temperatures!

Round 1 (10 minutes)

4 minutes AMRAP

  • 4 broken recliners with split lunge
  • 8 Jay Los
  • 12 Flutter kicks

1 minute AMRAP

  • V-ups

rinse and repeat with no rest to finish Round 1

A brief intermission for talk of being dead already/recovering and on to round 2

Round 2

AMRAP for 10 minutes starting with 1 rep of each, then 2,3,4,etc

  • plyometric mixed grip merkins
  • Right side single leg v-up then double leg
  • Left side single leg v-up then double leg
  • Flaming Burritos

Another brief intermission to discuss combatives with everyone kicking the Q in the nuts/recovery

Round 3 Final round of the fight, 5 complete rounds gets you a win by decision, 6 gets you a KO victory! Mumble chatter about a W is a W then we got started

  • 10 plank jacks with shoulder taps
  • 10 Superman swimmers
  • 10 crossbody v-ups

All Pax completed 6 rounds with a minute to spare, but unfortunately no time for combatives.

Shredder led us in embrace the suck for the final 3 minutes.

Mary: All of it
Announcements: Someone was keeping their birthday a secret, thanks Finkle for the heads up, and Happy Birthday to Yosemite! Money is being raised for First aid kits for the HS Police dept. Make sure to buy some squares for the Super Bowl.

T-Claps (Recognition): Farva finished the monthly challenge and everyone for showing up this morning in 24 degree weather!
Prayer: The current situation with this country, troops in D.C., and those effected by the pandemic.

Sheepdog 1/22/2021

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PAX:  Farva, Shredder, Martini

FNGs:  None Today

Warm Up:  Lap around the lot and the ususals:  SSH, Arm Circles, Good Mornings, Imperial Walkers, Hillbillies, Frankensteins, Daisy Pickers

The Workout:

PAX split into 2 groups.  PAX 1 or each group performed 5 burpees while the remaining PAX held People’s Chair against a column. Switch.

Round 2:  4 Burpees, Round 3:  3 Burpees, Round 4:  2 Burpees, Round 5:  1 Burpee

Headed to the knee walls – PAX 1 Performed 10 Erkins while the remaing PAX performed LBC’s.  Switch

Round 2:  8 Erkins, Round 3:  6 Erkins, Round 4:  4  Erkins, Round 5:  2 Erkins

Back to the columns – repeat starting with 4 Burpees, 3 Burpees, 2 Burpees, 1 Burpee

Knee Wall – repeat starting with 8 Erkins, 6 Erkins, 4 Erkins, 2 Erkins

Shredder handled the combatives – Kicks

Mary:  Sit-up variations

Announcements:  None

Prayer:  State of the Nation

Can’t Even Feel It – TWSS

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FNGs: None 

14 HIMs posted to GP on a beautiful but bitter cold morning.  YHC brought the music box & a basketball.  Dauber was tardy but always appreciate his attendance. 

Warm Up: 10x3cts of: Good Mornings, Windmills, Willie Maze Hays,  Sir Fazio Arm Circles (both directions), Arm stretches

The Workout

Circle of Rock: Mosey to the Rock Pile pick a rock. Alternate rocks between exercises.

2 sets of 10x3ct of each exercise:  Curls for the Girls, Overhead Tricep Press, Wonder Bras, Bus Drivers, Rut Rows and of course Ground Pounders. 2 sets of 10x3ct Rock Spanks (with and without consent), 10x3ct Rock Press (3 sets), 10x3ct Windshield Wipers, 10×3 ct Rockies, 10x3ct Box Cutters

(Again – never any doubt on which rock is Farva’s – Good Lord Son!).

Heavy Hoops:

Due to crowd we only completed 1 round: Each PAX rotated between taking shots and exercises: shoot from 3 designated areas. 2 free throw attempts at each location followed by 1 attempt at a layup. Miss all 3 shots and add a 2 Burpee penalty.

Rest of PAX perform exercises till cycle completed (ie 1 shot is made from all the 3 areas).

SSH (2 rounds), Plank Hold, Supermans, Squats, Plank Jacks, Lunges, High Knees, American Hammers, Split Jacks, Emperial Walkers, Hillbillies, and Goofballs

Burpees OYO for all PAX

Wall of Pain:

20×3 ct Moroccan Style Peoples Chair, 2 sets of 10×3 ct Ascending Testicles, 10x3ct Burnie Style Peoples Chair (let it rain)

COT:  10 Merkins, 10 Shoulder Tap Planks, 10 Catalina Wine Mixers, 10 ct Chill Cut Plank, 10 x 3ct LBCs, 10x3ct Freddie Mercuries, 10×3 ct 6 Inches,

Announcements: Wilmington Race moved to April,  Ultimate Frisbee – Feb 1st at Ting,

Prayer Requests: Pumpkin Spice ask for prayer for  a friend Mike who is hospitalized with COVID;  Shredder asked for prayer for Kristen’s family (Kristen was a 16 yr old in his church youth group that passed away due recently).  YHC asked for prayer through the grief therapy process. Prayer for kids with mental issues dealing with our current state of isolation.