Tag Archive for: Shredder

2 Years of the ‘Chu – Part 1 of 2

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YHC decided to Q consecutive workouts to celebrate 2 years of F3 – the lovely folks at Thunder got to go first.

Peeping Tom joined YHC for a nice 2+ mile EC route – standard Cletus EC + a run by Black Dog Bottle Shop to check the new venue out (looking nice by the way – give it a go).

Warm Up:

Mosey to grass parking lot by rock pile.

SSH x20

Good afternoons x10

Standard Merkin x20

Mountain climbers x20
The Workout:

Tour de Womble:

Mosey down the greenway towards baseball fields, make a left onto the loop and stop at the metal bars.

Half of pax on bars, half on the grass for deep squats.

Reps of 10 and 15 for each group of pax

Mosey to park entrance – burpee broad jump from yellow greenway pole to end of walkway.

Mosey to grass between greenway and baseball fields – gitmo x2 + chilly broad jumps (jump over Pax doing broad jumps)

Mosey to hill between greenway and opening in fence between baseball fields

Did 3 rounds of run to the top of the hill (each time) and various exercises down (crawl bear, bunny hop, and run). Each round we did Merkins (standard, on my up/down, and diamonds on Butt Joint’s call) at the top and squats (standard, on my up/down, and on Peeping Tom’s call) at the bottom.

Mosey to grass near batting cages – stopped for some Mary to show off to the parents.

Mosey to rock pile for some rock work – in a circle, rotating between rocks after every exercise:

Triceps x15

Deadlifts x15

Curls x15

Overhead press x15

Groundpounders x15

Mosey to the grass next to the tennis courts – following the first Mary exercise we promptly moved to the tennis courts as we were all covered in hundreds of nats.
Mary:

Low slow flutter, freddy mercury

Stretching routine:

Tabletop -> cat/cow

Plank – runners pose down onto elbows

Plank – pidgeon
Announcements:

South Wake Beer Mile 10/13
Prayer:

Hurricane Florence safety

 

9-11 Stair Climb

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Warm Up:

There was none.  I guess the first flight of Stairs

The Workout:

Stairs, Stairs and more Stairs

Mary:

Some abs where done after some Stairs

Announcements:
Prayer:

Midgets Daisy Dukes

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7 Pax at 5:15 for EC.  Upon arriving back at Paradise City they were greeted by M4L and his God Bless America Daisy Dukes, a red carpet and a chair.   He had the red carpet and chair for the 4 Pax from BRR who decided to get out of bed this morning and do the workout.  Solid work today fella’s.

Those 11 joined another 10 for 21 PAX at PC for a minimal (by PC standards) run work-out.

Warm Up:

½ mile jog

½ mile jog w/ SSH, Good Mornings, Windmills, Karaoke, Fazio Arm Circles

The Workout:

Partner up.  One set of partners on one side of the parking lot and the other set of partners on the other side.

Run with hose to someone on other side pass it on.  Do this back and forth with two different hoses.  In between the Pax not running did a variety of exercises

Move to ramp for Lazy Dora.  x100 Merkins (each partner does 50. While one partner does his the other partner planks), x200 LBC’s (each partner does 100. While one partner does his the other partner does 6 inches), x300 Squats (each partner does 150. While one partner does his the other partner does squat hold).

Mary:

Freddy Mercury
Good Mornings
Stretches
Yoga

Announcements:
911 Stair Climb tomorrow

Looking for 2 new Q’s to take over Wednesday evenings at Thunder

Prayer:

Blessed are the peacemakers, for they will be called children of God.

Matthew 5:9

Gents please keep Crab Legs in your prayers on a daily basis

Prayers for Brandon @ Hope as he continues his recovery from the boating accident

Prayers for Clay as he battles cancer

Sheepdog – MACH 1&2

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PAX OF 3: Norm, Dovetail, and Shredder

Warm Up: light run around the school, side straddle hop,  chinooks, fazio arm circles, good mornings, Peter Parkers, mt. climbers,  squat imperial walkers, squat hillbillies.

The Workout: 300 wing chun strikes, 3 set rotation, slow TUT: wobbly merkins, wobbly dips, and pull-ups.  Worked through MACH 1 and 2 while odd man out did random excersises.

Mary: low slow flutter blitz

Announcements: 911 climb.

Prayer: BRR team, F3 families, those with illnesses and injuries, Dovetail’s sister is heading back to Russia soon.

Sheepdog

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Pax of 4; Norm, Breadsticks, Dovetail, Shredder

Warm Up: Light jog around the parking lot, bear crawls, Side Strattle Hop, Good Monings, Imperial Walker & Hillbillies (engage the core), Std. Merkins,
The Workout: Step ups, Dips, Step ups with knee lifts, Dips with keg lifts.  Wing Chun striking, Wedging, Squats, Diamond Merkins, Squats with a kick, Resistance and sensitivity training, and a secret lesson from Bruce Lee.
Mary: jog back to the front and a lot of Low Slow Flutter.
Announcements: 911 Stair Climb
Prayer: Young boy Clay and his family, our families and F3 men.

Dora lost her panties at Paradise City

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23 Pax @ Paradise City.    10 Pax showed up early for EC.  While hanging out in the parking lot after the EC run we noticed there was a pair of panties on the ground that weren’t there prior.  So either one of the PAX has a stalker that left them behind or someone’s M is missing a pair that fell out of someones shorts.   Word is they may belong to Skidmark.

Warm Up:

½ mile jog

½ mile jog w/ Good Mornings, Windmills, Karaoke, Morrocan night club in squat position
The Workout:

Jog to to Guard Rails – Tricep Dips x30

Up to Tennis Court area – Bear Crawl up hill

Up to Dumpster area – Partner Up Dora

Down to Fences – Derkins x20

Down to Guard Rails – Tricep Dips x30

Mary:

Low Slow Flutter
Homer to Marge
Box Cutters
Dawgpound walked us thru some hip stretching

Announcements:

Weds 5 year anniversary workout at PT

Look for changes to next Monday’s PC workout as it’s a holiday.  May start later in the morning and may change the venue

Prayer:

For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline.

2 Timothy 1:7

Gents please keep Crab Legs in your prayers on a daily basis

Prayers for Brandon @ Hope as he continues his recovery from the boating accident

Sheepdog – Getting to the Point 😳

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Pax of 3: Breadsticks, Dovetail, Shredder

Warm Up:

  • Light jog around the school.
  •  Moroccans night clubs
  • Fazio arm circles, front and back
  • Michael Phelps
  • Good mornings

The Workout:

  • 3 sets; merkins then front kick to squat combo
  • Evasive kicks
  • Two pax practiced pressure point manipulation with an improvised weapon (a kubotan) while the third pax ran through various exercises.

Mary:

  • LBCs
  • Low slow flutter

Announcements: Possum Trot convergence. Forecepts pocker night
Prayer: Breadsticks prayed us out; F3 families & leadership in the community.

Sheepdog – hunka hunka burn’in love

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Pax oef 5 this morning for some muscle burn’in love: Dovetail, Breadsticks, Gump, Yogurt, and Shredder.

Warm Up:

  • Lap around the parking lot.
  • Fazio arm circles
  • Chinooks
  • Good mornings

The Workout:

  • Slow TuT dips
  • 10 Mt. Climbers & 5 wobbly pull-up (5 sets).
  • Ring of fire; Set 1, one pax does 10 merkins while remaining do Wing Chun strikes, rotate pax till 100 merkins. Set 2, one pax does 10 knee strikes while pax continues WC strikes and then elbow strikes, rotate till 200. Set 3, one pax does squats while other pax do elbow strikes then 3 WC strike combo, then 5 strike WC combo. Quick note… it can always get worse…

Mary:

  • LBCs
  • squat hold

Announcements: 5 yr convergence.
Prayer: Lucky Charms, H1N1, all others struggling with injuries.

Thought:  It can always be worse. No matter how hard something may seem it can always get worse and we are a lot more resilient than we realize.  The Navy Seals have a saying. “Earn your Trident  everyday.”   We should have a similar saying about our spiritual walk, “earn your cross every day.

What’s Keto?

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Pax of 4 gathered for our Monday night murph.

Warm Up:

1st mile
The Workout:

100 pull ups

200 merkins

300 squats

All pax did 5/10/15. We planked for the 6.

Mary:

2nd mile
Announcements:

Lots of talk about Keto

Prayer:

Silent prayers.

Sheepdog 7/27/2018

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Pax of six braved it out this morning for a new type of pain;

Warmup
Light warm up lap
Moroccan night clubs
Michael Phelps
Side straddle hop, cross legs
Around the parking lot island with toe taps, studded steps, and Merkin travel.
Mosey to the back
The Thang
Sticky Fingers
Wing Chun; rooting, positioning and striking.
3sets; 6x high knees, 6x mt. Climbers, 6x TuT merkins.
Sticky Fingers tag
3sets; 6x high knees, 6x mt. Climbers, 6x TuT merkins.
Introduction to pressure point manipulation 😬
Mary
COT
Count and Name o Rama
Announcements
Thought: If you are ever called into action it will most likely not be because of some bar brawl or street fight. It may be someone with a mental illness or could be a close family friend who’s child is on drugs. Our goal is not to do his most damage as possible but to put people in compliance so they cannot do harm to others or themselves. We have to be ready for that as well.
Prayers