Cobra Kai day at Sheepdog

/in /QIC:
PAX: , , ,

FNGs: N/a
Warm Up: 2 PAX for a new EC route after missing a turn. Returned to find 3 more ready to kick off the last South Wake workout of the year. Cranked up the 80’s rock on the Bluetooth speaker and we started with lots of parking lot agility, then circled up for side straddle hops, good mornings, imperial walkers, Hillbillies, and arm circles forward and reverse.
The Workout: Plank snake around the parking lot doing wax on/wax off in plank position, while the last person weaved in and out of the pax to the front to drop into plank, then continually rinse and repeat until the full parking lot was complete.

Next was a build a Strike combo. The 5 stations were 5 knuckle merkins(start), 10 jab cross combos(Station 1), 10 jab cross hook rear uppercut(Station 2), 10 jab cross/clinch 2 rear knee strikes(Station 3), and jab cross hook rear uppercut jab cross/clinch 2 rear knee kicks and a flying front kick (Station 4)

Rd 1 – start, bear crawl, station 1, mosey, start

rd 2 – start, bear crawl, station 1, run, station 2, mosey, station 1, mosey, start

rd 3 -start, bear crawl, 1, run, 2, bear crawl, 3, mosey, 2, mosey, 1, mosey, start

Rd 4 -start, bear crawl, 1, run, 2, bear crawl, 3, run, 4, mosey, 3, mosey, 2, mosey, 1, mosey, start

Mary: introduced the PAX to Thunderstruck and was shocked that this was the first time they’d done it.
Finished with pickle pounders and homer to marge in cadence – 5, 10, 15
Announcements:
T-Claps (Recognition): Thanks to all of the PAX that push me to be better physically, mentally, and spiritually each day! Happy New Year brothers.
Prayer: I took us out

See yall next year!

/in , /QIC:
PAX: , , ,

Singed up to Q Cletus as Abe has stepped up to Q Downtown Train many times, figured I could return the favor, and make sure I get the last workout of the year in. Rolled into the Cletus parking lot and saw Abe and FloJo on EC.

FNGs: None
EC: ABE, FloJo

Warm Up: SSH, Sir Fazio Arm circles, Imperial Walkers, Frankensteins, Good Mornings
The Workout:
    Thang 1: Mosey to the parking lot by the rock pile for some escalator  4 Corners, 1. Merkins 2. Squats 3. Carolina Drydocks 4.  We start with 5 burpees you stack the exercise till you get to three, then do three exercises at each station (dropping the one from the furthest station)  till we got 9, Then did 10 and each station at the end.
This took most of the time, so we moseyed to the small shelter for Mary

Mary: Popcorn Mary, including LBC’s Freddie Mercuries, Poop Eaters, Raising Flutter Kicks, American Hammers
Announcements: Carpex is having a 10 k and 5 k Ruck at Bond, 10k leaves at 5:30, 5k At 6:30 on New Years Day. The Town of Holly Springs is having a day of service on MLK Day, Jan 17, check slack for details
T-Claps (Recognition): Udder for coming on to his first Cletus post
Prayer: Udder’s co-work Gray starting cancer treatment. YHC’s Sister In-law Kelly finished up Chemo, and prayers for my Nephew TJ (her son) to stay covid free after being exposed.
NMS: Last Q of the year, and my personal goal for next year is to make more F3 workouts and Q more than I have been. Its been a weird year, again, but moving into next year looking to continue to improve myself.

That hill was shorter last time, right?

/in , /QIC:
PAX: , ,

FNGs: none
Warm Up: Quick mosey around the tennis courts. Circled up for; SSH x 22 (for 2022), Windmills x 10, Good Mornings x 10, Imperial Walkers / Hillbillies x 10 each, Fozio Arm Circles x 10 forward and 10 backward, Seal Claps x 10, Overhead Claps x 10.
The Workout: Four corners around the tennis courts. Each corner adds an exercise. Second time around, take exercises off. It went like this:
10 Merkins
10 Merkins, 20 big boy sit ups
10 Merkins, 20 big boy sit ups, 30 mountain climbers
10 Merkins, 20 big boy sit ups, 30 mountain climbers, 40 squats
20 big boy sit ups, 30 mountain climbers, 40 squats
30 mountain climbers, 40 squats
40 squats

Next, we lined up at the bottom of the grassy hill for 7s. Air press at the bottom, monkey humpers at the top. I don’t remember that hill being so steep!
Mary: Popcorn Mary featuring great hits like LBCs, Homer to Marge, Poop Eater, Pickle Pounders, American Hammers and Freddy Mercurys. Wrapped things up with a round of yoga.
Announcements: nadda
T-Claps (Recognition): Rollback for the push in EC, Florence/Flo Jo for beating that fartsack!
Prayer: lots of PAX out with illness and injury, losses of family members
Praises: Flo Jo’s wife’s promotion, Flo Jo’s new opportunity at work.

Farva Christmas Spectacular 12.24

/in /QIC:
PAX: , ,

FNGs: N/a
Warm Up: 2+ mile solo EC run to look at Christmas lights.
Pretty standard warmup to kick things off and turned on the Christmas playlist to set the holiday mood.

The Workout: First up was Merkin Claus. Hold plank and alternate between sets of mtn climbers and plank jacks, while doing merkins every time they say “Santa” in Here comes Santa Claus.

Next up was time to decorate the tree with the atlas stone. Line up on the first line and take turns carrying the atlas stone from branch(line) to branch. To get past the first branch you must do 1 man maker burpee. 2nd branch was 2 box cutters and 1 man maker burpee. Continue this until the top where pax need to complete 12 Monkey humpers, 11 mountain climbers, 10 split lunges, 9 Scorpion dry docks, 8 stars a jumping, 7 Side hop moguls (in cadence), 6 boats a rowing, 5 crab cakes, 4 t-stand kicks, 3 prisoner squats, 2 box cutters, and 1 man maker burpee

Finally it was time to build a snowman. Turned on a get hype frosty the snowman mix and we got started. Bear crawl up the parking lot line and do knee taps, bear crab to the right and do waist taps, then crawl bear back for shoulder taps, and bear crab left for head taps. Rinse and repeat for the full length of the remix.

Mary: Bowl of jelly destroyer
Pyramid – LBC, reverse lbc, right lbc, left lbc for 5, 10, 15, 10, 5

Announcements:
T-Claps (Recognition):
Prayer:

Fun with Football 12.3

/in /QIC:
PAX: , , , ,

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:

Bored to death.

/in /QIC:

@kosher @woody @moose @UTI @ Maybelline @lipstick @Cancun

6pax showed up with preconceived notions in their mind. I could tell that some thought the plan was dumb. “15 reps and then stand around until another minute starts? What a waste. When are we gonna run?”. The struggle was real and pax quickly learned this was gonna suck. Then they got a surprise with squats. Then a surprise Max rep sit-ups in 2 minutes. Woody crushed it with 72. So, in his honor we did 72 shoulder taps and then stretched.

150 pushups, 150 squats, 50+ situps, 72 shoulder taps. A good start to the day.

 

FNGs:NA
Warm Up: Michael Phelps, arm circles, etc.
The Workout: every minute on the minute do 15 pushups. The we did the same with squats X 10 rounds. Did 2 minute PT for Max sit-ups. Woody had 72. Did 72 shoulder taps thanks to him.
Mary: stretched.
Announcements: NA
T-Claps (Recognition): @Woody for doing more pushups because he can and @maybelline for doing pushups even though his Faucci ouchi was hurting his wittle shoulder.
Prayer: pax with deaths in the family, injuries, and pax with relatives in hospice care.

Christmas Eve 24

/in /QIC:
PAX: , , , , , ,

24 exercises w/24 reps on the 24th of Dec

Warm up in upper lot near rocks
1 – SSH
2 – Randy’s IC
3 – Windmill’s
4 – skater’s

Grab a rock and Cusack to the track
4x4x24 – 4 corners with 4 exercises 24 reps
Only perform 1 exercise then advance to next corner. Should total 4 complete laps when completed.

C1 – curls, tris, ground pounders, chest press (rock corner)
C2 – Bobby Hurleys, knee tucks, groiners, monkey humpers
C3 – knerkins, fence dirkens, doublewides, Carolina dry docks
C4 – chillcut plank, plank jacks, catalina wine mixers, plank marching

Song – Santa Claus is Coming to Town by Springsteen
Mountain climbers the whole song.
Hand release merkins when you hear SANTA. Guess home many times Bruce says it…24 (random and lucky find)

Mary
21 – reverse lbc’s
22 – pretzels 12 each side
23 – Freddy Mercury’s
24 – Australian Snow Angels

Awesome job and Merry Christmas!

BS out

Corners & 7’s

/in /QIC:
PAX: , , , , , ,

FNGs: None
Warm Up:

  • 20 SSH IC
  • 15 Frankensteins IC
  • 15 Daisy Pickers IC
  • 15 Imperial Walker IC
  • 5 Burpees OYO

The Workout:

  • Indian run to the big parking lot for a Series of 4 corners
    • 20 WWI’s – then sprint to next corner
    • 20 wide grip merkins – mosey to next corner
    • 20 monkey humpers IC – then sprint to next corner
    • 10 Star Jumps – mosey to next corner
  • It was so fun we decided to do it in reverse w/ new exercises:
    • 20 WWII’s – sprint to corner
    • 20 pickle pounders IC – mosey to next corner
    • 20 Prison squats – sprint to next corner
    • 20 mountain climbers IC – mosey back to start
  • jumped back into Indian runs and headed out to the street toward EC route:
    • at the 1st corner: 15 American Hammers IC – Indian run to West Lake Road
    • at 2nd corner: 20 merkins – Indian run to Optimist Farm Rd
    • at 3rd corner: 20 shoulder taps IC – Indian run to entrance to West Lake HS
    • 4th corner: 15 Diamond merkins – back into Indian Run
  • Ran over to the hill behind the turf soccer fields for 7’s
    • started with 1 merkin at the bottom and 6 Burpees at the top
    • completed the series of seven and jumped on the path outside the turf fields and Indian ran to the Jungle gym area
  • 20 dips on the low wall
  • balls to the wall at the bathroom – 10ct from each PAX
  • moseyed back to the parking lot

Mary:

  • Have a nice day

Announcements:  Christmas in 2 days – NO AO’s on X-mas!
T-Claps (Recognition):
Prayer:  Prayers for @Sprinklers family, for M4Life, Banana Seats M, and all those out there dealing w/ Mental Health Issues.

Penis and Balls

/in /QIC:
PAX: , , , ,

It’s the first day of winter.  You can’t wake up in May and start thinking about going to the pool and looking good, that has to start now.  Numbers wain during the cold months but these are the months that make the warm months easier.  Get out there and do something, no matter what the weather.

FNGs: None

Warm Up:

SSH x20 IC

Sir Fazio Arm circles x10 IC forward and reverse

Seal Claps x10 IC

Overhead claps x10 IC

Imperial Walkers x10 IC

Hillbillies x10 IC

The Workout:

We headed to the pavilion for our first set of exercises when the title of this backblast was found.  Inside the pavilion was a box of canned goods and various articles of clothing, obviously for some sort of drive.  There was also purple chalk writings on the floor with stars and sparkles.  YHC paid no attention to it as he assumed that some little girls were just playing the day before.  It wasn’t until we got down for LBC’s that someone pointed out that, in purple, was written Penis and Balls with corresponding illustrations.  Never would have guessed that was what it was.

We started with an LBC circuit pyramid.  We did standard LBCs, reverse LBCs, knees to the right LBCs, and then knees to the left LBCs.  We did 5, then 10, then 15, then 10, then back down to 5.  It was a total of 180 LBCs of one kind or another.

After that we went down to the curved wall for what I called an Irkins, Dirkins, and Dips bear crawl typewriter.  This worked out better in my head than in practice but it was still “fun”.  The goal was to start in irkin position, do 1 rep, and then have the last person in line bear crawl to the other side and get back up.  We’d then do 2 irkins.  So on and so forth until we hit 5 and then we started at 1 again.  When we hit the middle of the wall where the steps were we went back the other way.  We completed a full round of irkins.

Dirkins didn’t go so well.  We pivoted to duck walks because they’re faster but we only made it to the steps when YHC called an audible because he didn’t feel like we were going to survive the trip back down.  We then went in to dips with crab walks.  Once we reached the end of the wall we made our way back to the pavilion.

Here we did a step up pyramid, in similar fashion as the LBCs, with a set of 10 irkins in between each round of step ups.  Then it was down to the baseball field.  At the backstop we all held People’s Chair while someone ran the bases.  After that it was a quick set of BTTW with People’s Chair with seal claps or overhead claps in between.  Then it was back to the flag for…

Mary:

Rocky Balboa x15 IC (I think?  There was so much mumble chatter that I just kept going to see if anyone would pay attention.  Eventually someone started counting again and they picked it up at 13 and I stopped at 15.  I think we did more but no one was counting.)

Homer to Marge x15 IC

Chill cut plank hold -> Standard plank hold -> Chill cut plank hold

Pickle pounders x10 IC

Freddie Mercury x10 IC

Hello Dolly x10 IC

Announcements:

Baby it’s cold outside

T-Claps (Recognition):

POTS t-claps to Warbucks for helping him through last week.

Prayer:

Sprinkler’s family.  His mother is in the hospital and several members of his family have COVID.

Warbucks’ new job opportunity.  You got this brother!

Fumunga’s boss’ family and whatever crud they’re dealing with

Farva’s wife’s job hunt

Fumunga and his wife and their baby going through sleep progression.  If you know then you know and you know.

I still feel like I’m forgetting something.  There were a lot of prayer requests this morning.  Continue to remember those who don’t always have good memories or fun times during the holidays.  And make sure to reach out to friends you might not have talked to in a while.

 

010000

12 Days of Christmas – Kettlebell Style

/in /QIC:
PAX: ,

FNGs: None
Warm Up:  we needed it.  32 degrees. Moved our arms and legs a bit.
The Workout:  12 Days of Christmas using kettlebells:

1. Ground Pounder

2. Upright Rows

3. Tricep Curls

4. Rut Rows

5. Swings

6. Lawn Mowers

7. Overhead Presses

8. Curls for the girls

9. Wonder Bras

10. Step-ups

11.  Seated O/H press

12. Slap bells with consent

Hilarious forgetting the next exercise while listening to Christmas tunes in Pandora…not the ideal workout songs…..definitely festive though!

Mary:  Met up with LED and the Mutiny PAX.  Laying around on the ground doing FIA exercises.
Announcements:  See Slack/FB
T-Claps (Recognition):  PAX who braved the freezing temps today
Prayer:  Injured PAX; 18 yr old from Finkle’s church who died in car crash Sat; UNSPOKEN…be the light to others

2nd F at Starbucks.