Tag Archive for: Shredder

Frenchie’s Worst Nightmare

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FNGs:n/a

EC: Farva solo EC with the monthly challenge

Warm Up:pretty standard warmup with side straddle hops, good mornings, fozzy arm circles, and Michael Phelps.

The Workout: As I called the mosey to the rock pile Frenchie realized I had the Q, which is apparently his worst nightmare.

Grab a reasonable sized rock and partner up for this Dora style 100 rep challenge. We did several rounds of 100 rep rock work while the partner was in a static hold, and 1 minute of cardio in between sets. Sets included curls for the girls, tricep extensions, Ruh rohs, squats, and ground pounders. Partner with work included plank with rock, crab hold with rock, Supermans, and rock spanks with a few being repeated. 1 minute recovery sets included jump rope(fancy if you’re Gump), mtn climbers, Wonder Woman jets, with some repeated.

After that was completed we went to the wall for nonstop 11’s of bttw and wall sits in cadence.

Mary: 10 solid minutes of around the circle 10 counts of exercises, ending in 10 burpees oyo(he clearly didn’t know the rules at GP)
Announcements: Wrightsville and other runs coming up. Fuquay rotary club opportunities, holly springs opportunities to work with youth on outdoor guy activities that don’t have fathers at home.
T-Claps (Recognition): Frenchie for making it through my workout AND calling me out at the end for it not being hard enough.
Prayer:Sanity, the country, struggles at work and home

Sheepdog – 01.15.21

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“You can get 6 more inches if you lay it flat.”  That may actually be the pre-blast for GP?  3 pax started at 5:20 with some EC.  Farva and Shredder with the monthly challenge and DJ Forceps with the playlist and light warm-ups.

ME started at 5:45.

FNGs: None.
Warm Up: SSH, SFAC front and back, Overhead Claps, Seal Claps, HBs,  IWs, and Frankenstein.
The Workout: Pax mozied to the front of the school for three rounds or Step-ups, Merkins, and Dips.  Then three rounds of single-leg lunges, and pendulum Merkins (Pax kept feet in one spot and traveled back and forth in cadence.  1, 2, 3, to the left then down; 1, 2, 3 to the right then down and so on to ten).  We then mozied to the parking lot to work on kick and evasion drills followed by 2-strike and evasion drills.  Solid Mumblechatter!
Mary: Back to the flag for 10x LSF, 10x single leg Homer to Marg (both sides), 10x Box Cutters, 100 LBCs in cadence, 20x Crab Cakes in cadence, and Have a Nice Day.  Somewhere around 75 LBC Forceps started to pray to Jesus, Mary, AND Joseph.
Announcements: Wrightsville 1/2 and full.  Pikachu TEDtalk.
Prayer: Family/sanity, working through grief, our children, nation, etc.

Ultimate Bloodbath

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Your YHC led this bloodbath 232-4 (OK,  it was all fantasy in my head as we did not keep score). 23 PAX joined in some Ultimate fun. It was good to have several PAX that had never played with us out there. Thanks for letting me “lead” (and I use that term lightly)

 

R4TJ Holiday Bowling Party

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EC: Skidmark, Pikachu, Redenbacher, Full House, YHC

FNGs: Had the place all to ourselves…

Warm Up: We left the parking lot abruptly at 5:30 – Couldn’t wait to get this over with started!

The Workout:

A few of us got started in the parking lot early for a little “Extra Credit”, pre-gaming for the company party.  We didn’t go too overboard (well maybe Skidmark did a little) just a few miles to get us in the mood.  These things are always a little dull.  At least we were going to be doing something other than eating finger foods and staring at each other pretending to pay attention to the boss’s next big fish story.  The Boss, or “Nantan” as he likes to be called is always doing something Crazy, Stupid, and Utterly-Pointless…  OOOhhh, we’re impressed you and 3 of your buddies ran 200 miles through the mountains in like a day – big whoop!

You never know quite who plans to show up.  I volunteered to take the lead on this one and sent out invitations (check out that banner up top) in plenty of time and a few extra nudges on the company Slack.  Some of these funny and entertaining videos get a laugh and get people a little more excited about showing.  It’s not like this event lasts forever…  It’s not like running a marathon or anything.

Photo

Honest Abe rolled in right on time like he always does.  McNugget promised to bring the Chicken Minis but none were to be found.  He looked drowsy like he had eaten them all in the car on the way over.  Shredder came, didn’t think he was into bowling…  said he saw the map tucked in the invitation (look right) and that got his attention for some reason.  ¯\_(ツ)_/¯

187 and Lipstick showed up next.  Now the fab 4 were all going to be here… FML…  “remember that time we all nearly died running 200 miles” 🙄

Alright, let’s get this over with started!  The games were set.  The fab 4 were on a team and got started first.  They move fast and it’s best just to let them go.  As we got started, Shredder suggested we sing some carols.  I lead a few bars but it nevery really went anywhere.  Was it me or was no one really feeling festive?  Is Jingle Bells office appropriate?  Shrug it off – let’s keep bowling.

The party split up into appropriate groups, it was nice though we always managed to come back together every once in a while and catch-up around the 6th frame.  Everything was pretty decked out for Christmas, nice assortment of lights.  Way better than the Nantan’s attempt at a light show the week before.  I wouldn’t tell him that though “Great lights last week, huh boss!?”  Gotta get that Christmas bonus.. with this years check I’m putting in a pool for the family..

At one point I was mid-stride, lining up a strike when I heard “Hey Buddy” from somewhere unknown in the distance.  Come to find out Lipstick was doing his business and was trying to talk to us from the John.  Man I hope he left that bathroom in some decent shape.  If any of the other establishments we frequent knew what kind of presents he leaves around… we’d never be welcomed back.

Near the end of the event there was a bit of a snafu.  The alley had to shut down one of the lanes around the 4th mile (our office measures the number of games in miles, strange right?).   The guy came out from behind the pins to let us know.  He only had one arm…  maybe not too surprising I’m sure it gets a little tricky back there.  He told us something about an icy bridge on the greenway???  That’s some pretty high level bowler tech lingo I guess….  We endured through the last 2 miles (games remember) and the party was at it’s end.

Remember:  Don’t Eat Yellow Snow!

Mary:  Mary got fired a few years ago.  Tragic story, remind me to tell you sometime.  Not here, not now…

Announcements:

  • BRR Teams are forming – find your team and get signed up for 2021

T-Claps (Recognition):

  • 187 thanked everyone for all the prayers and support, his M is doing well

Prayer:

  • Prayers for cancer diagnosises in the extended families of Full House and Lipstick
  • Prayers for all of those impacted by Covid, especially those

Long Things are Good Things

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A cold start and many PAX with frozen hands as the workout progressed but, lot’s of great mumblechatter in the mix during the beatdown at Ground Pounder, helping us all to embrace the suck. A pretty good set of 1-liners (including the title here) leading through and all the way up to the last seconds of the workout. YHC was warned at least once by Shredder that a wrong move by the Q during Mary could result in a kick in the nuts and the PAX let YHC know that this was yet another reasonable Q thrown down at the Ground Pounder!

FNG’s: No
Warm Up: Good Mornings, Willie Mays Hays, Imperial Walker, Hillbillies, Windmills, Sir Fazio’s (F/R), Overhead Claps, and SSH.
The Workout: 2 Heavy bag coupons were brought to the workout by YHC. 1 Bag was 100lb. the other was a 75lb. PAX were instructed to grab a rock that would be challenging for the Circle of Rock. We Cusacked the rock back up toward the flag where the heavy bags lay off the the grass on the side. Each heavy bag was I’d say 40 yards apart. Each PAX took turns departing the Circle of Rock as the “timer” as the flipped the heavy bag the whole distance and then either carried or dragged the other heavy bag the whole distance back. During the thang, each PAX departed the circle 3 times, while others did rock work according to YHC’s cadence or count. When YHC departed the circle, Shredder, Mookie, and Forceps were good enough to serve in running the circle. Rock exercises included: Curls for the Girls x2, Triceps Press x2, Shoulder Press x2, Rut-Rows x2, Squats, Rock Spanks x2, Toe Taps, Rock Merkins on each side, LSF w/rock, Box Cutters w/Rock, Chest Press, Wonderbras, Bus Drivers, Plank Jacks, Mountain Climbers, Standard Merkins. We the returned the rocks and moseyed to the playground knee wall.

At the wall we did 20 ct. Step-Ups, Dips x30, Bulgarian Squats x10 each leg. Repeato except only did 15 dips the second round.

To the Wall of Pain for a very short session of People’s Chair with a 15 ct. per PAX. This was followed by Balls to the Wall for a 15 ct. per PAX. Mosey over the flag for Mary.
Mary: YHC had a particular holiday favorite all cued up for our Mary routine and then….an audible had to be called due to YHC’s phone desperately needing a changeout. When it’s cold temperature, my phone turns off unexpectedly and often. I will try this again, because I think the routine would be “fun”. Finished with 20 ct. LBC’s, 30 ct. Freddie Mercury’s, 20 ct. WW2, 20 ct. H2M, and 20 ct. Pickle Pounders.
Announcements: Only 1 AO for Christmas Day workout- Kung POW.
T-Claps (Recognition): Forceps being the only PAX adequately prepared with the right gloves for frozen rocks!
Prayer: YHC and his M, surgery Monday. Local businesses and restaurants in COVID times. Forceps and family during the holidays, grief, reflection. Sadiq and Pumpkin Spice’s family. YHC took us out. Thanks for playing fellas, great work!

Ground’n and Pound’n

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FNGs: None 

10 HIMs posted to GP on a perfect morning.  YHC brought the music box & a basketball.  Mumblechatter was per the usual – the best in Southwake.

Warm Up: 10x3cts of: Good Mornings, Willie Maze Hays,  Daisy Pickers, 20 Sir Fazio Arm Circles, 20x3ct SSH, Arm stretches, Pigeon Pose

The Workout

Circle of Rock: Mosey to the Rock Pile pick your rock and don’t share it

2 sets of 10x3ct of each exercise:  Rut Rows, Curls for the Girls, Overhead Tricep Press, Ground Pounders, Bus Drivers,

4 sets of Standard Press, 10x3ct: Windshield Wipers, Box Cutters, 30 ct 6 inches, Plank Rock Spanks, Single Arm Merkins, 10×3 ct Rock Homer to Marge

Heavy Hoops:

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 each of the 3 areas).

SSH, Standard Plank Hold,  Supermans, Plank Jacks, Lunges, High Knees, American Hammers, Squats, Squat Hold, Shoulder Tap Merkins, Boat Canoes, LBCs, Split Jacks, WWIIs, Hillbillies

Burpees OYO for all PAX

Mosey to the Wall of Pain

10x3ct Aussie Ass Smackers, 15 ct Ascending Testicles; 20x3ct Moroccan style Peoples Chair, 30 ct BTW, 20x3ct Al Gore style People’s Chair.

Announcements: Ted Talk w/ Bacon on 12/15,  F3 Christmas Party

Prayer Requests: Military and 1st responders,  Breach’s sister and mom w/ COVID, Fanny Pack’s M, Courtney, is having surgery Dec 21, COVID victims

Glorious Game of Ultimate Under the Lights

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FNGs:  none
Warm Up:  Good AM, Frankenstein, SSH
The Workout:  Ultimate 5 on 5, under the lights at Ting park on the pitch; 42 degrees F, raining (moderately)….two teens (Macho Nacho & Frenchie) paired with 6-footers of Norm & Shredder (both with deceptive speed) and SNAP who simply ran everyone in the ground gave a good effort.  Was it enough?  It was tied 7-7 I believe with 3 minutes left until Mary.  Did Kubota make the incredible no-see catch with his glasses fogged/dripping of rain?  Was it the long distance toss/catch between the dynamic duo of Chad “Mahomes” Breach to speedster “can’t catch me”  Pikachu?  Or was is Dauber threading the needle to a diving Gronk-esque Forceps?  You had to be there.  Outstanding game gentlemen.
Mary:  Michael Phelps….trying to stay warm as we circled up.
Announcements:  Beer Ruck; HSPD Toy fundraiser  – keep the $ coming PAX!  FVFD Toy collection – drop off with Sprinkler; Ted Talks with Bacon next Tuesday
T-Claps (Recognition):  All the PAX who embraced the suck this morning!  Thank you!  It was glorious!
Prayer:  Praise – successful surgery 187 M; prayers for Pikachu’s M; prayers for Forceps uncle who recently passed.  Unspoken.  First responders; military.  Dauber took us out.

Ground Pounder 12/5/20

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FNGs: None 

6 HIMs posted to GP on a gorgeous morning.  YHC brought the music box & a basketball.  Mumblechatter did not disappoint.

Warm Up: 10x3cts of: Good Mornings, Willie Maze Hays,  Daisy Pickers, 20 Sir Fazio Arm Circles, 20x3ct SSH, Arm stretches, Pigeon Pose

The Workout

Circle of Rock: Mosey to the Rock Pile pick your rock and don’t share it

2 sets of 10x3ct of each exercise:  Rut Rows, Curls for the Girls, Overhead Tricep Press, Ground Pounders, Bus Drivers,

4 sets of Standard Press, 10x3ct: Windshield Wipers, Box Cutters, 30 ct 6 inches, Plank Rock Spanks, Single Arm Merkins, 10×3 ct Rock Homer to Marge

Heavy Hoops:

2 Rounds: 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 each of the 3 areas).

SSH, Standard Plank Hold,  Supermans, Plank Jacks, Lunges, High Knees, American Hammers, Squats, Squat Hold, Shoulder Tap Merkins, Boat Canoes, LBCs, Split Jacks, WWIIs, Hillbillies

Burpees OYO for all PAX

Mosey to the Wall of Pain

15 ct Ascending Testicles; 20x3ct Moroccan style Peoples Chair, 30 ct BTW, 20x3ct Al Gore style People’s Chair.

Announcements: Ted Talk w/ Bacon on 12/15,  Ultimate at Ting 12/7

Prayer Requests: M’s health issues, healthy marriages, COVID victims, Dovetail’s move and home search, safety and protection for those traveling this holiday, those suffering from depression

 

4 corners of Dora

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Saw a post late the Shredder was looking for a Q for Sheepdog,   YHC had not Q’d sheepdog so I message him that I would take it. Picked up Bobby Boucher for a clown car to AO.

FNGs: none
EC: Shredder

Mosey around the side parking lot circle and head to the front of the school.
Warm Up: SSH, Sir Fazio Arm Circles Forward and backward, Imperial Walkers, Hillbillys, Good Mornings

The Workout:
Thang 1: 4 Corners, Merkins, Monkey Humpers, Carolina Dry Docs, Squats. We started at 5 at each corner, worked up to 10, was going back to 5 however stopped at 8 to move on to the next workout
Thang 2:  Dora 123, 100 Step-ups, 200 Freddy Mercury’s, 300 LBC;s,  only ended up on 100
LBC’s to leave time for Shredder for some combat work.
Combat: Worked on firing punches by pushing into the ground first, 10 each side, the added
punch for 10 each side. Then finished with 10 on each side of finishing the following through the punch.

Mary: Ain’t got time for that.
Announcements: Frosty Saturday, Dec 5th, Beer Ruck on the Dec 12th, Christmas Party 17th.
T-Claps (Recognition): Shredder doing EC on his own, Bobby Boucher for doing 4 in a row this week.
Prayer: YHC Highs Schoool Friend Don Millers Family, Bobby Boucher Managers wife’s Father in Law Passed, 187 and wife, Shredder and his sleep issues.

Was good to Q again, it has been too long, will look back to getting on it more often.

Guess who’s back

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FNGs: None although we had some visitors other regions

8 HIMs posted to GP on a drizzly morning for my return to Q GP after 5 long weeks.  YHC brought the music box & a basketball.  Mumblechatter did not disappoint.

Warm Up: 10x3cts of: Good Mornings, Willie Maze Hays, Windmills, Emperial Walkers, Daisy Pickers, 20 Fozzie Arm Circles, 20x3ct SSH.

The Workout

Circle of Rock: Mosey to the Rock Pile pick your rock and don’t share it

2 sets of 10x3ct of each exercise:  Rut Rows, Curls for the Girls, Overhead Tricep Press, Ground Pounders, Bus Drivers,

4 sets of Standard Press, 10 Windshield Wipers, 10x3ct Consensual Plank Rock Spanks, 10×3 ct Rocky’s, 10×3 ct American Hammers

Shredder had a difficult time counting cadence today for some odd reason.

Heavy Hoops:

2 Rounds: 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 each of the 3 areas).

SSH, Standard Plank Hold,  Supermans, Plank Jacks, Lunges, High Knees, American Hammers, Squats, Squat Hold, Shoulder Tap Merkins, Boat Canoes, LBCs, Split Jacks, WWIIs, Hillbillies

Burpees OYO for all PAX

Mosey to the Wall of Pain

15 ct Ascending Testicles; 20x3ct Moroccan style Peoples Chair, 10x3ct BTW Aussie Ass Smackers, 20x3ct Al Gore style People’s Chair.

Announcements: Ted Talk w/ Bacon on Dec 15th, Frosty CSAUP Dec 5th, Ultimate at Ting 1st Monday of Dec.

Prayer Requests: M’s health issues, healthy marriages, COVID victims, Dovetail’s move and home search, safety and protection for those traveling this holiday, those suffering from depression

Praise that DOA’s son’s injury to his eye lid didn’t cause permanent damage.