Tag Archive for: Shredder

Incline Freddie Hammers?

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FNGs: N/a
Warm Up: 2 PAX for 2+ miles EC then a lap around the parking lot and “circled” up for side straddle hops, imperial walkers, hillbillies, arm circles, seal claps, reverse arm circles, overhead claps, and daisy pickers.
The Workout:

Tabata timer – 22 seconds on, 12 seconds off x16 rounds for 4 of each exercise

Tabata #1
Merkin
Monkey humpers
Plank jacks
Squat jump

Tabata #2
Low slow flutter
Pickle pounders
Homer to marge
Reverse crunches

Tabata #3
Dip
Irken
American hammers
Derkin

*American Hammers ended up being done on a wall to allow for a mix with Freddie Mercurys (American Mercury or Freddie Hammer? Who knows but it was very effective!)

Mary: Abs were smoked from Tabata, Shredder taught me how to correctly throw a Superman Punch and Superman elbow strike
Announcements: Run tomorrow, see slack
T-Claps (Recognition):
Prayer: Shredder took us out

Sheepdog 1/21/22

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Solo workout at Sheepdog +EC

Warm Up: a couple laps around the parking lot with stuffer step up and down each line.
The Workout: multiple rounds of traveling erkins on the knee wall, lunges in between, with band work mixed in; reverse hand bicep curls, rows, and press. Wrapped up with Single leg squats.
Mary: LBCs

Farva’s 35th Birthday Beatdown

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FNGs:N/a
Warm Up:4 for 2+ miles EC then returned to find a parking lot full of PAX who had no idea what they were in for. Did a quick mosey around the parking lot along with some line agility drills, circled up for side straddle hops, arm circles forward and reverse, seal claps, overhead claps, and good mornings.
The Workout: I told everyone to partner up by size and what weight they’d like to use. There were 2 45lb plates, 2 35lb plates, 2 25lb plates, 2 70lb dumbbells, and a 75(ish)lb atlas stone. Then I proceeded to lay out the Farva 35 challenge.

Fun with Dora

Alley work

Rinse and Repeat

Victory Lap

And finally 35 man maker burpees

First Dora using one of the plates was 100 curls for the girls(in cadence), 100 overhead press (in cadence), 100 tricep extensions(in cadence), and 50 merkins together with your partner. The Pax that wasn’t doing the reps ran line agility down the parking lot and back before switching.

Alley work- grab a dumbbell or atlas stone and go down half of the alley and back. Switch with your partner as needed, the partner not carrying the weight would bear crawl or duck walk.

Rinse and repeat, but the Dora this time was 100 weighted squats(cadence), 100 mtn climbers(cadence), 100 chair kicks, and 50 monkey humpers (in cadence) together with your partner. The pax not doing reps went down and back as before. Then back to the alley to finish the rinse and repeat.

Next was a victory lap around the school to celebrate what you’d just accomplished.

Finally this beatdown was to end with 35 man maker burpees.

Mary: All pax helped finish out the Burpees with no time to spare.
Announcements: Q sheet opportunities
T-Claps (Recognition): Everyone who made it out to support my birthday Q!
Prayer: I took us out

We all got crabs and someone lost their pancreas

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FNGs: None 

10 HIMs posted to GP on a perfect morning for boulders.  YHC brought the music box and discs

Warm Up: 10x3cts of: Good Mornings, Willie Maze Hays, Imperial Walkers, Daisy Pickers,  Sir Fazio Arm Circles (both directions), arm stretches, 20x3ct SSH and 5 Burpees OYO for tardiness     Mosey to rock pile.

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.

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

2 sets of 10x3ct:  Rock Press and  Skull Crushers

1 set of 10×3 ct (10 min abs): Windshield Wipers, Low Slow Flutter, WWIIs, Box cutters

2 sets of 10×3 ct Rock Spanks (with and without consent) and Single Arm Merkins.

Partner Up and do 2 sets each of Ice Cold Rock Planks and Get your Crabs Plank on while other runs 50 yards.

Mosey to the Putting Green

8 ish rounds of Get ‘er in the hole:  Pax take turns putting discs at basket and return to LBCs. Make the put and you can walk to the basket to retrieve discs, miss and you have to Bear Crawl to the basket and Craw Bear back before you can retrieve discs.  In between every 2 sets PAX exercise 10 ct of Merkins, SSH, Squats, and Star Jump. Shredder was hit in the small of the back and apparently felt pain in his pancreas even though its not located there. 

Mosey to Wall of Pain for 2 sets of 10 x 8 ct Step ups, 10×3 ct Dips and 10×3 ct Erkins

Prayer Requests:  Kids back in school amid spike in COVID, big event for Cancun next Friday (48 hr Ruck),  Motor Boatin’s brother going through a divorce after 25 yrs of marriage.

Announcements: Long Ass Run some time in Feb, MLK 3rd F Opps (Travis Manion and Town of Holly Springs), Q source has started this week,

T-Claps (Recognition):  HazMat laid down 4 workouts this week.

Fun with Football 12.3

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FNGs: N/a
Warm Up: Mosey around the parking lot doing parking lot line agility drills
The Workout:

Football quick feet merkin, pass completion progression, parking lot suicides

Start on the first parking lot line, all pax do quick feet for a 4 count rep following by 1 merkin. Then one pax stays the next runs up to the first line, cuts right and must catch the ball to progress to 2 quick feet merkins. Switch pax and they go up to 3 etc. any time the ball is dropped you start back at 1 until you complete the parking lot.

Rinse and repeat back but cutting left

  • Mary: Shredder led us in combatives to close out
    Announcements:
    T-Claps (Recognition):
    Prayer:

Day 5: 5 days of Fankle

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FNGs: none

PAX: @Florence/Flojoe, @Hardy, @Finkle, @Pots, @Shredder, @Banana Seat, @Abacus the OG, @Farva, @Mr. Terrific
Warm Up: Mosey with around of seal jacks, good mornings, Imperial Walkers, Hillbillies, Mountain climbers, Downward Dog, and Runner’s Pose
The Workout: Today we had a very special guest for the 5th and final day of the 5 Days of Fankle…Sheldon Cooper

Sheldon Cooper’s – we did 10 rounds (decreasing reps by 1) with a lap around the parking lot.  Merkins, squats, big boy sit-ups, herpes (hand release burpees)

Sheldon’s Deck of Death.  Diamonds = Bonnie Blairs, Spades = Alternating Shoulder Taps, Clubs = Randy’s, Hearts = Balls to the Wall.  Thankfully, Sheldon let @Hardy shuffle the deck so we escaped having to do Jokers = Yurpees (10 burpees with a clap merkin into 2 tuck jumps)
Mary:  None we went the full 45.
Announcements:  The Judge CSAUP: Flemming Loop Park 6 am
T-Claps (Recognition): @Pots for moral support and accountability all 5 days of the Fankle!
Prayer: @Finkle’s Aunt is having heart palpitations, @Pots father – carpel tunnel, @Shredder – uncle has cancer.

Ultimate 10 vs. 10

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20 Men Showed Up for an Ultimate Show Down

FNGs: Sonny, now F3 Flicker, named for his awesome left-handed forehand throw, which is also known as a flick. Member of the RESPECT club at 57? Brought his own cooler, discs, and work clothes. :). Other new F3 faces to SouthWake: Sketch, MIA, Doogie
Warm Up: 25 SSH while Dauber ran and got the “pennies,” GMs x 10. Many had arrived in time to throw a few. I knew everybody was ready to play, so we got started. Disclaimer to our FNG Sonny. A few quick rules/procedures. If there’s a turnover in the end zone, you can walk it up to the goal line. Also, when “kicking off,” move up so that your clears mid-field.
The Workout: Ultimate for 35 minutes with exercises on the turnovers: SSHs, jump squats, squats, merkins. Plus, exercises upon scoring: burpees, WWIIs, merkins, and more. Final 10 minutes with no exercises except after scoring. We never really keep an official score, but it helps gauge the match. This morning, the “pennies” jumped on the scoreboard with two or three unanswered trips to the end zone. The “skins” finally settled down, shortened our throws, and got on the scoreboard. Again, unofficially, we had several ties and lead changes. Looks like my completely random passout of the pennies led to equal teams! This was fun!

Tons of great plays out there by all. Too many to remember. Lots of “jump balls” for high throws just about anywhere. Quiver tracked down a floater that looked like it was way beyond his reach. Banana Seat made some great catches but claims he can’t throw. Sonny posted in the middle and was the field marshal for the skins. He could pretty much place the disc anywhere he wanted, with a razor sharp forehand. Blue Hen and Fram knocked down multiple discs on defense. I could not shake Bobby Dall and Warbucks, who stuck to me like white on rice. Dauber had and excellent throw right down the middle to the end zone for the score. Shredder worked the edges and Mr. T worked the middle. And of course, Cupid and Roaming Gnome worked the end zone for their respective teams. Maybelline always lurking on defense, ready to knock one down. Kubota making solid throws in the middle. Great to have Sketch, MIA, Doogie join us–solid players who will join us the first Monday in 2022. Again, many good plays. Maybe we should get the TOHS footage! Meant to get a group photo, but many posted for second F at Panera, so I got one there.

Mary: No time for Mary, this was all game time.
Announcements: CSAUP The Judge this Saturday, December 11, 2021, starting at Fleming Loop Park. Also, Shop With A Cop is live on Slack. Make a donation. Kids within the local community in need will be paired with officers from the Holly Springs Police Department to go shopping for holiday presents for their families and themselves.
T-Claps (Recognition): Thanks to Dauber for sharing the Q. Especially after his pre- pre- pre-blast. I know he was feeling it, ready to play!
Prayers: Unspoken. Fram gathered in the spirit and took us out with a nice prayer.

Careful not to sit on the metal balls (unless you’re into that)

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FNGs: None 

10 HIMs (3 Cotters- DOA and Noah’s Arc and Cyclops) posted to GP on a perfect morning for boulders.  YHC brought the music box and discs

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

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 and Bus Drivers.

3 sets of 10x3ct:  Rock Press and 1 set of Skull Crushers

1 set of 10×3 ct (10 min abs): Windshield Wipers, Low Slow Flutter, Rockies, Box cutters

2 set of 10×3 ct Rock Spanks (with and without consent), Single Arm Merkins.

Mosey to the Putting Green

6 rounds of Get ‘er in the hole:  Pax take turns putting discs at basket and return to LBCs. Make the put and you can walk to the basket to retrieve discs, miss and you have to Bear Crawl to the basket before you can retrieve discs.

Mosey to the Step up Wall (Careful of the metal balls):

3 sets of 10 Erkins, Derkins and Dips, and Step up kicks. 1 set of 10x3ct Plank Jacks and Split Jacks

Mary: Each PAX calls an 10 ct exercise:  Hillbillies, Low Slow Flutter, SSH, LBCs,  American Hammers, Burpies

Prayer Requests:  Quiver’s sister-in-law cancer, UTI’s uncle struggling with COVID.

Announcements: Ultimate on Monday at Ting (under the lights), Frosty CSAUP next weekend in FV.

T-Claps (Recognition):  75 Day Hard challenge participants, Bobby Boucher and UTI tripling down (U-Turn + GP + SW Dads)

Thank God I’m so sexy

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FNGs: None 

4 HIMs posted to GP on a cool bright morning.  YHC brought the music box and balls.

Warm Up: 10x3cts of: Good Mornings, Willie Maze Hays,  Daisy Pickers, SSH, Sir Fazio Arm Circles (both directions).  Mosey to rock pile.

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, Mountain Climbers (2 sets), Homer to Marge, Rock Spanks (with and without consent), 10x3ct Rock Press & Skull Crushers (3 sets), Heal Taps, Box Cutters, Low Slow Flutter.

Mosey to the basketball court

2 Rounds of Knock Out and 3 Pointer Station: Pax line up and do prisoner squats unless they have a ball in hand or one to chase.

Once knocked out, HIMs exercise till last one standing: LBCs, Mnt Climbers, Squats, Lunges, Homer o Marge

Exercises during 3 point stations were Emperial Walkers; Hillbillies, SSH, Plank Jacks, SSH, Squats and Lunges

Announcements: Holly Springs Half NEEDS volunteers

Prayer Requests: YHC asked for prayer to clear his headspace after being let down by not getting a promotion he went for.

WE ARE THE BRUTE SQUAD

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FNGs: N/a today, this might have broken any new PAX
Warm Up: All Pax circled up for a count off and pretty standard warmup including side straddle hops, arm circles forward and reverse, seal claps, overhead claps, good mornings, imperial walkers, and hillbillies. All Pax then grabbed a rucksack or other nearby coupon plus some shovel flags for a couple of dark brutal miles on the back 9 complete with some of the steepest hills in Fuquay.
The Workout: Pax returned their coupons and circled up to count off again, this time going from 1-3 to create teams. Instructions were given as well as exercise and rep count demos for each of the 5 upcoming stations(sites). Each group starts at a station and has 15 minutes to complete AMRAP as a team. Then the group much carry an Olympic bar with two 45lb plates down the blue trail and back to the next station. Rinse and repeat until all 5 sites are complete.

Site 1

Atlas stones (2x75lb, 2x114lb)- pick up, carry down and back, then set down (that’s one), Heavy tire – flip over and back is 1, Tractor weights – farmers carry (down and back is 1), Hex bar – deadlifts, Railroad tie – bench press, Olympic bar with 45lb plate – land mines LR=1

Station 2

Keg half full of water – ground pounders, Bertha – single arm rows LR=1, Battle rope – each double arm whip =1, Tires – flip jump (flip tire, jump on tire, and hop back off), Olympic bar with 45lb plate – alternating single arm shoulder press LR=1

Station 3 –

3lb jump rope – each jump is a rep, Bag of wrenches – curls, Sandbag – curls, Tires – flip merkins (flip tire, drop down and do a merkin using the tire), Pain sticks – overhead press, Cinder blocks – blockies (burpees using the block), 45lb plate – wonder bras

Station 4

Pain sticks – partner squat, Fire hose – hose squat, Fire hose – hose stretch, then hose pull (weight plate attached to one end), Kettlebells – snatches, Log with chains – curls, Olympic bar with 45lb plates – bent over rows

Station 5

Shake weight – must be going the whole time or reps don’t count, Fire hose – tricep extensions, 5lb weights – boxing LR=1, Ab wheel – out and in is 1, Kettlebells – swings, Olympic bar with 45lb plates – deadlift

Mary: Divide into teams again for Tug of War and final solo event The Humperdink (golf cart pull using a Harness. Started with one pax then added another in the cart about every 10 ft until the Pax pulling gives out.)

T-Claps: Thanks again to everyone making the Brute Squad CSAUP a reality! 16 Brutes showed up and cranked out over a 2 mile ruck, insane hills, thousands of HEAVY reps, 4 miles carrying 45lb plates and Olympic bars, went to war with the battle rope, and took on the Humperdink. Thanks to the Brute Squad committee who helped turn a bunch of crazy ideas into an actual plan with even more crazy ideas and a heck of a shirt to go along with it!
Prayer: Breach took us out