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Shedding Weight w/ She Shred!

QIC: She Shed

Date: 09/12/2019

PAX: Milkman, Hasbro, Couch Potato, U-Turn, Ducktales, Geek Squad

AO: Huey

Conditions

Humid AF

COP

Side straddle hop x25
Merkins x15
LBCs x 20
Forward fold 20 secs
 
Take a lap around the track
 
Willie Mayes Haze x10
Wind Mill x15
Parker Peters x10
Chinook Squats x10
 
Take a lap then to stadium

The Thang

ABCDs
American Hammers x10
Box jump up and down
Burpees x10
Box jump up and down
Carolina Dry Docks x10
Box jump up and down
Dolly x10
Wash, rinse, repeat x4
 
Take a lap around the track
 
Sprints
10count
 
Turnover and Squirkin
Apple turnover Bear crawl/crab walk
Squirkin x10
Mozie back
Wash, rinse, repeat x3

COT

Remember the good things and the bad. The perspective gained in both is what has led you to where you are the experiences gained is what will lead to your future self. 

Moleskin

Hasbro likes She Shed workouts. 

News

Florida man claims he only drank at stop lights and not while driving.

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Dropped the Ball – Picked it up

QIC: She Shed

Date: 08/23/2019

PAX: Ascot, Cliffhanger, Sunburn, Derk, VSquared, FNG-Elvis Jackson, Money Ball

AO: Boneyard

Conditions

70 degrees and humid\

COP

Track warm-up, Mall walker style:

Mozie with a few change ups along the way.
Gallup, high knees, bernie, heel walk, butt kickers, lunges

Forward fold, willie haze, 3rd grade exercise  

The Thang

Track X4: Partner Up

4X around or until over well done

Rotate workouts each time you go around the track.

Dips and Declines 20
Burpees and 8 count body builders X10
Squats and Squirkins (yeah, look it up) X20
Crunches and Calf Raises X30

COT

Rather than living your life happy with the good decisions you have made in the past, keep yourself motivated to continue. Push yourself in your social life, career, faith, etc. Lean on the brothers around you to keep that motivation to persevere.

OLDS

I call this section olds because it ended up taking me nearly two weeks to post this. Don’t get too excited now. Ball = dropped

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    She Shed’s Pain Train

    QIC: She Shed

    Date: 08/15/2019

    PAX: Duck Tales, Radio Head, Uturn, Geek Squad, Couch Potato, Skid, Hasbro

    AO: Huey

    Conditions

    Perfect

    COP

    side straddle hop 20
    LBC 20
    Forward fold 15 
    Mercans 20
    Partner chest stretch 10 each side
    Side straddle hop 20
    High knees 20
    3 position squats

    The Thang

    Mozie around track to bleachers
    Box jump to the top of the bleachers
    20 dips
    Box jump down bleachers
    20 leg raises
     
    Wash, rinse, repeat 4x
     
    Mozie to blocks in parking lot
    Pax partner up back to back with a heavy block
    10 twist and pass then 5 burpees
    10 over head and between legs, 5 burpees
    10 sit up and passes, 5 burpees
     
    Mozie to love shack
    Dora
    100 incline mercans, partner bear crawls to end and mozies back
    200 squats, partner lunges to end and mozies back
    300 LBCs
     

    COT

    “Our lives begin to end the day we become silent about things that matter.” MLK Jr

    Moleskin

    She Shed almost got shot, some PAX are still learning what coupons are, etc.

    News

    The Huey is picking up steam and may start a Friday beat down…?

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      Draft: DuckShed – Boneyard (07/23)

      QIC: Ducktales and Sheshed

      Date: 07/23/2019

      PAX: Prosciutto, Jazzy Jag, Cliff Hanger, Dirk, Sunburn, Milkman, Free Time, Peanuts

      AO: Boneyard

      Conditions

      A brisk, and humid 73 degrees.

      COP

      duck warmed us with

      25 ssh ic

      15 imperial walkers ic

      10 mericans ic

      Nancy balance ic

      Mosey to the boy so main road

      10 burpees oyo

      25 monkey humpers facing the main road ic

      10 Slow low squats would not call it cadence

      10 slow decline mericans ic

      The Thang

      She Shed ran the thang:

      Wall Sits: Joe Frazier, Muhamad Ali, **Berpee Bus, Bus Driver and shoulder press.

      Mozie to the benches where the “Jeffs” took place. PAX holds plank while stepping both feet on and off the bench seat behind them (20) followed by 10 berpees. Rinse and repeat.

      Step over to the grass where the PAX performed a “Fire Drill.” Everyone performs High Knees until She Shed yells “Fire Drill” then everyone drops to a merkin, rolls right, merkin, rolls left, merkin and then back to high knees. This was followed by another round of high knees, side straddle hop and then calf raises to end it. 

      Mozie to curb for more calf raises.

      Due to She Shed’s loss for any sense of time on this brutal morning he ran a 14 min session of Mary before noticing the clock and bringing the PAX to the outdoor gym to perform a DORA to finish things

      Mary: LBC, Freddy Mercury, Super Man, Berpees, flutter kicks, box cutter, and a few others a little less memorable. 

      Dora: 200 squat jumps, 200 side straddle hops and 200 exercise of your choice at outdoor gym while the other PAX takes a lap around the playground. 

      COT

      Reach out to people and take fellowship seriously. Men don’t put their own sense of self on the back burner in order to take care of everyone else. Make meaningful conversations with the friends and family you have.

      Moleskin

      Sheshed- I forgot how much Boneyard likes berpees. Is this a duo VQ? What time is it? 

      Ducktales– Every-time we do my key humpers there is no car present, one day…..

      News

      Dadurday August 10th

      mayhem VQ hacksaw this Friday!

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        Adventure in the Park: Hill City – She Shed – 07/02

        QIC: She Shed

        Date: 07/02/2019

        PAX: Sunshine, Back Pew, Chief, Goose, Skitch, Ringwald, Money Ball, Bed Pan, Blind Side

        AO: Hill City

        Conditions

        A humid 73 degrees. 

        COP

        Forward fold
        Willie maze haze
        Partner quad stretch
        Broga
        Moroccan night club
        Shoulder press
        Cherry pickers
        Overhead clap
        Seal clap
        Mericans – 15
        Shoulder taps – 10
        Dry docks – 10

        The Thang

        Adventure in the Park

        5 light poles 5 benches with partner
        Him and a partner mozie around the sidewalk stopping only at the 5 marked benches and 5 marked light poles
         
        Bench workouts:
        Round 1
        Incline Merkin – 10
        Round 2
        Decline Merkin – 10
        Round 3
        Tricep Dips – 10
         
        Light pole workouts:
        Round 1
        Little baby crunches – 10
        Rounds 2
        Side straddle hop – 10
        Round 3
        Jump squats – 10
         
        Field of dreams:
        Partner up and follow the instructions. Once both partners have completed both tasks move to the next round.
        Round 1
        Bear crawl down, crab walk back (him squats)
        Round 2
        Duck walk down, backwards lunge back (him leg raises)
        Round 3
        Karaoke down, Bernie back (him burpees)
         
        Ring of Mary
        Each PAX calls out a core workout to finish us out. 
         

        COT

        Be there for each other. Seek out those in need and reach out to them in council. There are more of those around you hurting then you realize. As a leader it is important to have prepared advice and council for those you lead. This doesn’t always have to be a word from you but could also be a direction to those who can help.  

        Moleskin

        Chief dug the play list. Back Pew couldn’t decide if the workout was hard or easy until the end…he ended up considering it a tough workout. 

        News

        NO HILL-CITY WORKOUT ON THURS. JULY 4th. THERE WILL BE A CONVERGENCE AT BEAST RIDGE

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          A whipping by wife’s design

          QIC: She Shed

          Date: 05/28/2019

          PAX: Peanuts, Sunburn, VSquared 

          AO: Boneyard

          A bit humid, not as many burpee buses now that school is out. 

          COP

          Side Straddle Hop – 25, High Knees – 20, Butt Kicker – 20, Imp walker – 15 count, Side straddle Hop – 25, Forward Fold – 20sec, LB arm circles – 15count, LBAC backward – 15, and Shoulder press – 15

          The Thang

          4 Station Mile Burner!!
          On the track there will be 4 stations with 4 workouts listed at each station. For the first lap around the track you will do exercise #1. For the second lap around the track you will do exercise #1 and exercise #2. Wash rinse and repeat until you get through 4 laps around the track and all four exercises.
          Staion#1 – Burpees – 10, Mntn Climbers – 10 each leg, Groiners – 5 each leg, Squat Jumps – 10
          Staion#2 – Big Boy Sit Ups – 20, Freddy Mercuries – 20, Shoulder Taps – 10, Hello Dolly – 15
          Station#3 – Mericans – 15, Incline Mericans – 15, Carolina Dry Docks – 15, Tricep Dips – 20
          Station#4 – Squats – 20, Calf Raises – 25, Lunges – 10 each leg, One Legged Pickle Pointers – 20 each leg.

          COT

          Keith Jarrett’s  most sold live Jazz album of all time was created during a performance when everything seemed to go wrong before the show and he was very upset with the venue prior to performing. Creativity thrives in times of disruption, discomfort, etc. Don’t be afraid of the disruptions and instead expect these times to drive ingenuity and new experiences.

          Moleskin

          The Count: Who is Q at Boneyard in AM?
          She Shed: That would be me

          *The Count didn’t show. Must have been scarred of a good beat down.

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            Animal House of Pain

            QIC: She Shed

            Date: 05/23/2019

            PAX: Mr. Clean, U-turn, Hasbro, Geek Squad

            AO: Huey

            Conditions

            71 degrees and humid

            COP

            T-bombs, Side straddle hops, high knees, butt kickers, overhead claps, cherry pickers, Moroccan night clubs, Egyptian twists (yep…made that one up)

            The Thang

            Animal House of Pain
            Soundtrack of choice this week was Animal House

            Mozey around track switching to some Bernies, and slides.

            At back parking lot, commence the Burp and Merk stations. PAX split into 4 stations and rotate based on how fast the PAX at the Burp and Merk station finishes 7 counts. The other stations will complete one round of each of the following: Wall sits, planks, dips, Curls, shoulder press, tricep extensions, calf raises, squats and lunges. Once ruckus was achieved we mozied over to the ole love shack or as we called it today, the animal house.

            The Animal House routine went a little like this:

            Partner up. While one partner Bear Crawls to one end of the pavilion and mozies back you begin the count of incline merkins to 100.  Then while one partner Frog Jumps to one end of the pavilion and mozies back you begin the count of cinder block cleans to 100.  

            Marys

            LBC, Pickle points, pickle pounders, birthing sit ups (thanks U-Turn), etc.

            COT

            To be a great leader you must cultivate great leaders from those who you lead. 

            News

            Murph on Monday, May 27th at the Chick Dam! Be there.

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              Top Gun Fun

              QIC: She Shed

              Date: 04/11/2019

              PAX: Ducktales, Fissure, Free Time, Geek Squad, Hasbro, Hector, Loan Shark, Magnum, Mr. Clean, Radiohead, Saddlebags, Snowflake, Truck Yeah, U-Turn

              AO: The Huey

              Conditions

              Strong Skunk smell and 58 degrees

              COP

              Side Straddle Hop  IC x 20

              Tricep stretch  IC x 8 count each arm

              Willie Maze Haze  IC x 10

              Imperial walker  IC x 15

              Side straddle Hop  IC x 20

              Forward Fold IC x 10

              LB arm circles  IC x 15

              LB arm circles backward IC x 15

              Overhead Presses IC x 15

              The Thang

              MOZEY – Around track to back parking lot.

              CIRCUIT – 5X5 OYO in groups of 5

              Caterpillar:
              -Merkin/Plank/Box Jump

              Apple Turnover:

              Crab walk – 5 lines

              Bear Crawl – 5 lines

              Lunges – 5 count

              MOZEY – To bleachers at
              baseball field

              Bleachers – X3 OYO

              Box jump up/ Step down

              Tricep Dips – 10

              Leg Raises – 10

              Wall Sits at concessions
              stand

                         1) Joe Frazier’s IC x 10

                         2) Bus Drivers IC x 10

                         3)  Ali’s IC x 10

              MOZEY – Back to flag

              Mary’s

              Pickle Pointers

              Pickle Pounders

              Heel Touches

              LBC

              Superman

              COT

              “Curious that we spend more
              time congratulating people who succeeded than encouraging people who have not.”
              – Neil deGrasse Tyson

              We have many reasons in life
              to be discouraged. We have so many reasons to just give up or sell ourselves
              short. As leaders it is our mission to encourage those around us to keep
              fighting the fight. F3 is a great reminder every morning when we wake up with our
              brothers in the gloom to keep trying. We support one another to keep going when
              our muscles ache with pain. This should serve as our reminder to continue this
              uplifting encouragement when we resume our day into our office, home, place of
              worship or what have you. I challenge each of you find someone in your life
              today that needs that word of encouragement. It might surprise you when you
              start looking who that word was for.

              Tags: SheShed VQ, Top Gun,  Bleachers at The Huey, April 11, 2019

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