Tag Archive for: Shredder

The Usual Suspects – Sheepdog 7/31/2020

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Sorry for the late BB – Busy Friday & Weekend

EC:  Shredder, Norm, Mr. Teriffic, Martini

PAX:  The usual suspects –> above plus 16-Bit and Dovetail

FNGs: Not Today
Warm Up:  Mosey to the back of the school.  Circle up for SSH, Sir Fozie Arm Circles, Good Morning, Windmills, Daisy Pickers, Imperial Walkers and Hillbillies
The Workout: Recess – Circuit around the playground

Station 1:  People’s Chair

Station 2:  LBC’s

Station 3:  Step Ups

Station 4:  Merkins, Derkins, Erkins (PAX Choice)

Station 5:  ABS – PAX Choice

One PAX at each station while the one PAX took a lap around the track.  When he returned everyone rotated.

Made it through 3 complete rounds.

Shredder handled teaching combatives.

Mary:  No time
Announcements:  Openings on the Q sheet, Mulch
T-Claps (Recognition):
Prayer:  Mr. T’s cousin’s family recovering from COVID, Dovetail’s injured wrist

“Wow, these really are gold!”

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It was a search for treasure.

Gold, specifically.

Sorry for the late BB post here, YHC had a whirlwind of a time since the AO, and only now getting back in front of the computer after a trip to Beech Mountain and a day of downhill mountain biking.

Warm Up:

Shredder, Mr. Terrific, and Fumunga for EC.

Side straddle hops, Moroccan night clubs, Frankensteins, and trunk twists, then mosey to the first stop.

The Workout:

Workout consisted of five stations (we only completed 4 before time), each station holding hidden treasure in the form of a small stack of gold playing cards. One man was chosen (or volunteered) to hunt, while everyone else held a squat. Once the treasure was found, the 5-6 cards dictated the exercises thusly:

♦ – 3 reps, â™  – 6 reps, ♣ – 9 reps, ♥ – 12 reps

  • Ace: One-arm merkins
  • 2: Thighmaster – hold lunge position, pulse up and down in cadence. Suit count for each leg
  • 3: Travoltas – side plank, other arm points up, then shoots through arm
  • 4: Freddy Mercury
  • 5: Failure to Launch – squat hold for 10-count, then explode upward, land in a squat
  • 6: Shrimp-on-the-Bar-B – plank position, crunch arm and opposite leg
  • 7: Sterkin – step up each leg, then erkin. That’s 1 rep
  • 9: Not Quite Lay-Z-Boys – on your six, arms and legs up, extend and lean back as much as possible until you roll back or touch the ground. That’s 1 rep.
  • 10: Twinkle Toes – squat hold with calf raises, in cadence
  • Jack: J-Los – Elbow plank hold, hips rotate side to side to kiss the ground
  • King: King of Hearts – karaoke suicides

Combatives:

Sitting kick defense – front kick (remember to thrust hips forward!), twist kick (hips shift out L, R leg kicks to the outside, then switch legs), side fall turn kicks

Announcements:

Mulch signups

Prayer:

Mr. Terrific’s wife’s roommate tested positive for COVID; general continued health for the PAX

Ground Pounder with a twist

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FNGs: Nope

5 HIMs posted to GP this morning.  Mumble chatter did not disappoint. 

WarmUp:

10 Good Mornings, 10 DaisyPickers,  10 Emperial Walkers, 10 Hillbilly Squats, 10×3 ct Windmills, 10x3ct Fozzie Arm Circles,  20 SSH, 15 ct arms stretches

The Workout

Mosey to the Wall of Pain

  • 50 ct Wall Sits
  • 1 set of 10 x 3ct  Australian Ass Smacker
  • 10 Merkins
  • 50 ct Prisoner Wall Sits
  • 1 set 10x3ct Ascending Testicles
  • 10 Merkins
  • 20×3 ct Moroccan Wall Sits
  • 1 set 10x3ct Ascending Testicles with a few holds

Mosey to the Rock Pile. PAX all selected perfectly large rocks (so proud) and assembled in the lot.  Rotate rocks between exercises.

3 set of 10 x 3 ct of each exercise:

Curls for the Girls, Overhead Tricep Press, Wonder Bras, Trunk Twists, Bus Drivers,  Rutrows, and Ground Pounders (of course).  Broke up each set with Ab exercises.

  • 2 set of 10 x 3 ct Plank Rock Spanks (1 without consent; 1 with)
  • 40 LBCs
  • 10x3ct Freddie Mercuries
  • 10 x 3ct Windshield wipers
  • 10x3ct Scissor kicks
  • 10x3ct Box Cutters
  • 10x3ct Rocky’s
  • 20 Love Haters  (10 for each handle)

Mosey back for Mary

Ended with ACDC’s Thunder Struck to end the suck.
Divided song in 3 sections.

1st section:  SSH + Squats on “Thunder” (just about killed us)

2nd section: Mountain Climbers  + Merkins on “Thunder”

3rd section: LBCs + Homer to Marge on “Thunder”

Announcements:  Mulch day at Bass Lake, Derrick Davis and Yogging 5Ks Sign up open

Prayer Requests:  Praise for all HIMS who support one another in times of need. Praise LED’s uncle on solid road to recovery.  Continued Prayers for DOA’ Father in Law, Wes undergoing chemotherapy treatment.

No Slushies at Ground Pounder on 7-11

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FNGs: Welcome Duece

6 HIMs and 1 FNG showed up to GP this morning.  It was a hot and we got shweaty. Stout from Davidson, NC was downrange and decided to join us in the gloom.  DOA was LOA (Late on Arrival) 

WarmUp:

10 Good Mornings, 10 DaisyPickers,  10 Emperial Walkers, 10 Hillbilly Squats, 10 Burpies, 10 Willy Mays Haze, 10 3 ct Windmills, 20 SSH, 15 ct arms stretches

The Workout

Mosey to the Rock Pile. YHC asked the PAX to select medium rocks and we headed for the shade.  Rotate rocks based on exercise.

3 set of 10 x 3 ct of each American exercise:

Curls for the Girls, Overhead Tricep Press, Wonder Bras, Trunk Twists, Bus Drivers,  Rutrows, and Ground Pounders (of course)

  • 2 set of 10 x 3 ct Rock Spanks (1 without consent; 1 with)
  • 10x3ct Freddie Mercuries
  • 10 x 3ct Windshield wipers
  • 20  1 Arm Merkins (10 each side)

Mosey to the Wall of Pain

  • 3 sets of 70 ct Wall Sits
  • 2 set of 10 x 3ct  BTW Australian Ass Smacker

Mosey back for Mary

  • 20 ct Pigeon pose
  • 20 LBCs
  • 10x3ct Plank Jacks
  • 10x3ct Mountain Climbers
  • 30 ct Chill Cut Planks
  • 10 WWIIs
  • 20 American Love Haters  (10 for each handle)

T-Claps for LED getting the FNG out this morning

Announcements:  Mulch day at Bass Lake starts up again this weekend.

Prayer Requests:  Prayers for DOA’ Father in Law Wes undergoing chemotherapy treatment.  For our country’s local and federal leadership and for all those suffering physically or financially.

Sheepdog 7/10/21

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EC: Mr. Terrific & Shredder 
FNGs: none
Warm Up:  Moseyed to the front, SSH, Sir Fazio Arm Circles F&B, Michael Phelps, HBs & IWa, Squats, Wing Chung punching in cadence x 50. We then practice the Wing Chung shove.
The Workout: Pax lined up on the curb for traveling quick feet. When we got to an island we dropped to traveling planks. At The end of the parking lot we did 10 merkins. Then front kicks to the other side. Traveling quick feet and planes all the way to the other end of the parking lot. Then lunges back across the parking lot with a focus on posture. Inside Crescent kids back across the parking lot. Then traveling quick feet and planks back across. 10 merkins at the end followed by front kicks. Traveled one more time back to the starting point where we finished with three sets of dips and erkins.
Mary: LBCs, shoulder taps, LSF, crab cakes, have a nice day.
Announcements: Bass Lake mulch, Forceps’s move, 10 yr convergence
T-Claps: Dovetail for riding up on his bike.
Prayer: Mr. Terrific took us out. Pax, our country, our sanity.

JUL, 8 2020: 3RD F LEADERSHIP MEETING

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EC: ShamWow!, Dahmer, Pikachu, Bernie, Aquaman, Abe, YHC

Updates:

  • Golf Tournament for HS Food Pantry is likely postponed.
  • Auction for Megs Smile has been cancelled for 2020.
  • HS Food Pantry appears to be in a good place – no new updates or needs today.
  • No specific updates from Mama’s House
  • #acceleration saw an uptick during early months of Covid.  Has quieted lately.

Ongoing \ New Business:

  • Should look for an update on adopted roads, prepare to support – LED / John Deere
  • Bass Lake Mulch Project – Weekends into August (0.4 miles completed)
    • Bring an FNG
  • Continue relationship with FiA, invite to Bass Lake depending on turnout from F3
  • Open questions – what should we be doing in terms of Covid support?
    • Be mindful of PAX in workouts and meet-ups where possible
    • Consider opportunities for outreach
    • Dahmer to send out another open invite on Slack and FB
  • Welcome Bernie as our latest 3rd F site Q
  • Discussed the topic of diversity in all forms for South Wake.
    • Are we doing enough?
    • Are we making ourselves approachable and truly “Open to all Men”?
    • How might we introduce the group to different men to truly represent Holly Springs and ensure we are well rounded?
    • Bernie to setup some initial meetings with a contact that specializes in similar efforts to improve on this front.
  • Shredder to take a look at insights gathered from the 3rd F survey at the beginning of the year
    • We will deermine the most prominent topic and turn it into a conversation/Ted talk/presentation/SOMETHING
    • 3rd F Site Qs will take on the first and generate a list to assist in IDing the 2nd, 3rd, 4th, 5th, etc group to present with possible topics.
    • Target is to have monthly, orchestrated topics, that are peer led – idealy by Shield Locks or any group of PAX with a passion for the topic.
    • Should hopefully make it fun, approachable, and be out of the box

Announcements:

T-Claps (Recognition):

  • Breach for RuckedUpToCorona
  • ShamWow! for his leadership in support of Skidmark’s family
  • LED – Adopt a Highway in FV
  • PAX that have already jumped in to help mulch Bass Lake.  Keep pushing #HIM!

Prayer:

  • Aquaman took us out – Prayers for all PAX and especially those that have found themselves in some form of distress based on current events.  May we all look to each other for support and that we find strength in a higher power / purpose.

American Pie’s Don Mclean brought the tears but YHC brought the pain

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FNGs: None

6 HIMs showed up to GP this morning to help me celebrate my 3 year F3 anniversary.  Mumble chatter did not disappoint. It was a hot and humid day as you might expect and YHC brought the American tunes and started it off with Living in America by James Brown.  I didn’t realize I downloaded the entire Don Mclean albumn instead of just American Pie so the music took on a somber tone during rock work which made Gump teary eyed and a bit sad :(.   YHC rectified the situation (eventually) and Tom Petty picked us up with American Girl.  The biggest however hits were clearly Party in the USA by Miley Cyrus and Born in the USA by Bruce Springsteen.  

WarmUp:

10 American Good Mornings, 10 American Pie Pickers,  10 American Emperial Walkers, 10 American Hillbilly Squats, 10 American Willy Mays Haze, 10 3 ct American Windmills, 20 American SSH, 15 ct American arms stretches

The Workout

Mosey to the Rock Pile. YHC asked the PAX to select rocks and Gump missed the memo on medium to large size and picked out a one hander (well for some of us it was a one hander (ie Farva with his Shrek hands). Rotate rocks based on exercise.

3 set of 10 x 3 ct of each American exercise:

American Curls for the Girls, American Overhead Tricep Press, American Wonder Bras, American Ground Pounders (of course), American Trunk Twists, American Bus Drivers, and American Rutrows

  • 10 x 3 ct American Hammers
  • 2 set of 10 x 3 ct American Rock Spanks (1 without consent; 1 with) Lots of mumble chatter during this exercise about rocks size (something about petite vs bootylictious).
  • 10 x 3ct American Windshield wipers
  • 20  American LBC’s
  • 20  1 Arm American Merkins (10 each side)
  • 10  American WWIIs
  • 20 American Love Haters  (10 for each handle)

Mosey to the Wall of Pain

  • 3 sets of 60ct Wall Sits
  • 1 set of 10 x 3ct American BTW Ass Smackers
  • 2 sets of 10 x 3 ct American BTWs (Ass Smackers optional) only caveat is you can only smack your own ass so no funny business.

Mosey back for Mary

  • 20 ct Amercian Pigeon pose
  • 20 ct American Calf stretches

T-Claps for Tetanus for his first 5 pack;  Fanny Pack for completing not only a 5 pack last week but a 5 pack with ECs every time.

Announcements:  Mulch day at Bass Lake starts up again next weekend.  New AO starting on Monday at 5:30 apparently.

Prayer Requests:  Praise for Quiver’s daughter taking the initiative to be grateful for horse lessons and ask to get up early all week to start walking.   Prayers for  Fanny Pack’s family traveling for the next 10 days across country to Joplin.  For our country’s local and federal leadership and for all those suffering physically or financially. For our military, firefighters and police.

Fake News

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YHC didn’t make it out for EC due to wallpapering late into the night prior, but Shredder and Norm got theirs in. Snap in the house for his first Sheepdog.

Title courtesy of Shredder after YHC was said to be misleading first by saying we’d mosey around to the back, but by way of the front, and later, that the first exercise was most challenging when in fact that turned out not to be the case.

Warm Up:

SSH, Moroccan night club, frankensteins, Imperial walkers, Michael Phelps, and Good Mornings.

The Workout:

Tabata style, 4 groups of exercises, each one having a main exercise and an active recovery exercise in 3 sets, 40s/40s first set, same for the second, and third was 40s/20s. 1 min break between each group.

Group 1
Work: Lateral tap-overs to hop
Active Recovery: Plank

Group 2
Work: Double merkin to double plank jack, with a shoulder tap on each plank jack
Active Recovery: Squat hold

Group 3
Work: Straight-leg bicycles
Active Recovery: Reverse plank

Group 4
Work: burpee followed by rocket hop (squat jump on 4 compass points)
Active Recovery: Superman (on belly, arms & legs up)

Combatives:

Circle block/strike combo, low and high

Mary:

Round-robin: American hammer, LBC, Freddy Mercury, Pickle Pounders, Box Cutters
Announcements:

1776 workout tomorrow, 6am @ Womble

Prayer:

Just the general state of things, for F3 men to stay healthy and strong.

Sheepdog – 6/26/20

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FNGs: none
Warm Up: Mozie to the parking lot, Sir Fazio Arm Circles f&b, overhead claps, seal claps, Michael Phelps, Good Mornings, windmills.
The Workout: Pax lined up for some shadow boxing rope drills. Duck unders down the parking lot line, 3 burpees at the end, & Lunges back. Then duck unders with jabs, 3x dbl Merkin burpees, and squats side to side moving back. Repeat adding leg checks.

Then Pax found a handicap sign for support and knocked out 40 calf raises each leg.

Then Pax found a knee wall for some dips, squats, erkins, & dirkins  both normal and TUT.

Mary: Pax rotated through leg raises, LBCs, heal taps, plank jacks, Homer to Marg, shoulder taps, Freddie Mercuries, & 3 minutes of embrace the duck.
Announcements: Bass Lake mulch project.
T-Claps (Recognition): 3 for EC; Norm, Martini, Shredder.
Prayer: Pax in general. Keep you’r head up.

2,000 Rep Dora, Sheepdog Style

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FNGs:N/A
Warm Up: Mosey around the parking lot and circle up. Started with side straddle hops, good mornings, fozzy arm circles forward/reverse, and daisy pickers with a clap behind the back.
The Workout: Partner up for Dora: 100 squats, 200 merkins, 300 LBCs, 400 jump ropes (normal for most, fancy Double Dutch if you’re Gump!)

Mosey to the back for the kickboxing that was mentioned in the pre blast

Surprise another Dora! 100 chair kicks, 200 back kicks, 300 front kicks, 400 jab cross combos

Mary: About 4 minutes of embrace the suck holding plank and doing variations including 1 arm up and repeated up/down chill cut
Announcements: Signup to mulch in Holly Springs, reach out to Breach for opportunities to support Veterans
T-Claps (Recognition): Pikachu running 5 miles to get to Sheepdog, doing EC, and  running home after the beatdown
Prayer: Martini and his family, others that have lost loved ones recently, friends and family that are sick