Sheepdog 10/14/22

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FNGs: James perez, 34; Papa Smurf (had a Carolina shirt on, 5 kids, wasn’t ready for the last one) 

Warm Up: side straddle hop, sir Fazio arm circles f&b forward claps and overhead claps, Hillbillies, imperial walkers, and Frankensteins. 

The Workout: mozzied to the new parking lot at the middle school. Stopped for some toe taps along the way then off to 4 corners of fun. Corner 1 was 1 Mercin, ran to corner 2 with 1 squat, off to corner 3 with 1 LBC, and then corner 4 with a star jump. Round 2 was 2 sets of each. Increased the set by 1 for 10 rounds. 

Mary: LSF and some lower back stretching to offset the 55 star jumps  

Announcements: lots of people running! Holly Fest tent and volunteering  

Prayer: several prayers for family, Grace who was in a severe car accident, mental health. 

wet n wild @ Disney

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Warm Up: Hilly Billys | Imperial Walkers | Sir Fazio Arm Rotations | Mtn climbers
The Workout: 3 PAX got wet n wild @ Disney

  • hill circuits with monkey humpers | star jumps | burpee ‘s
  • preachers chair | mountain climbers climbers | coupon‘s came to play

Mary: Pickle Pounders, low slow flutter, crunches
Announcements:N/A
T-Claps (Recognition): N/A
Prayer: Safe travels for U.T.I and his wife. Holly Springs Fest is coming up.

 

Breach is losing his balls…..

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Warm Up: Arm circles, cotton pickers, SSH
The Workout: Mosey to Stintson. Using ‘Siri’ Pick a number between 1 & 5 – Double Merkin Burpee at each lamp post with mosey in between   – 10 posts. Head down Grigsby – Siri random number between 8-10, Half Crunch reach, followed by elbow to knees crunch, approx 10 posts. Saw lots of SoftBalls lying in the street followed shortly by Breach shouting profanities. Siri number between 8-12, plank jacks, followed by plank. About 5 lamps. Stopped at the handrails for 10 pull ups. Stopped at Womble intersection for 10 chill cut to regular plank get ups. rock pile: 11 x Half Crunch pushing rock to the stars, 11 half American Hammer on the left and rock to stars, followed with 11 right side. 11 right hand to left foot and reverse.
Mary:Mosey to shelter- Siri random number 9. Balls, chair over head claps repeat. LSF, Scissors, Diamonds.

Announcements: ping pong Pikachu Saturday from 1700hrs. Apologies from Deere for AO being left open whilst I travel…. Please step up.
T-Claps (Recognition):
 2ndF Tapline.

Running in the Rain at KG

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FNGs: YES!  Welcome Stephen Rotich, a.k.a. “Ham”. He works for the highway patrol and is in charge of all of the radios.  Originally from Kenya, moved to FV 5 yrs by way of NY; married to an Army National Guardsman; two children.  Thank you Warbucks for giving Ham the mission of F3 and helping me with disclaimers.
Warm Up:  SSH, IW, Frankensteins
The Workout:  Ran to and from Fleming Loop.  Stopping along the way for merkins, dips, daisy pickers, squats, lunges.  Ran to the FL shelter and did BTTW, people’s chair, hillbilly, imperial walkers, monkey humpers.
Mary:  sprinted to KG shelter just in time when the skies really open up with a downpour.  Stretching OYO
Announcements:  Sign up for Hollyfest
T-Claps (Recognition):  All pax who ran in the rain this morning and Gamecock for picking up the six.  Nice job getting in 2.6 miles today men.
Prayer:  adoption delays and costs, marriages, UNSPOKEN, new old boss.

YHC took us out.  Honored to lead.  -Dauber

 

 

Groundin and Poundin

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FNGs: None 

6 HIMs posted to GP on a cool dry morning for boulders and shoulders.  YHC brought the music box and discs but the disc golf tournament prevented us from any play.  

Warm Up:  10x3cts of: Good Mornings, Daisy Pickers, 20x3ct SSH, Willie Maze Hays, 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. 

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

1 min Plank, 2 sets each of 10x3ct Rock Spanks, Rock Press and Skull Crushers, 1 set of 10x3ct of each: Windshield Wipers, Rockies

Hit the wall: 2 set of Preachers Chairs and BTW (slow 10 ct down the line for each).

Mosey to the playground 

2 sets of 10x3ct Step Ups, Erkins and Dips (some did extra credit and were placed in timeout)

1 set of each 10x3ct Low Slow Flutter, Box Cutters, Freddie Mercuries, Heal Taps, WWIs, 20 Squats and 20 Lunges.

COT: Stretching: Windmills, Calf stretch, Pigeon Pose, Downward dog, Cat Cows,

Prayer Requests:   Prayers for Knowledge and application for DOA in his new job getting far more intense, for those in Florida dealing with loss of property or loved ones.

Announcements: HSHM late Nov

 

18 PAX in the Wind & Rain playing Ultimate @ Ting

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FNGs: none – lots of new faces (AWESOME)
Warm Up:  SSH, Frankensteins, Sir Fazios
The Workout:  9 on 9. Not many catches 😂  lots of 🌬 and 🌧  The team without YHC (even after a trade) prevailed.  I guess I know who the weak link was today. 😭 Tons of exercises after dropped disc
Mary:
Announcements:  None
T-Claps (Recognition):  All PAX for braving the elements post Ian
Prayer:  Quiver mentioned a PAX recovery; R.I.P. Aunt of Banana Seat (very sorry for your loss); People of FL and surrounding areas impacted by the hurricane (many friends of Breach).

Honored to lead.  -Dauber

Foxtrot Uniform Ian – Crazy Ivan was Insane

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FNGs:none
Warm Up: Farmer carry kettlebells to amphitheater and then to shelter.  SSH, sir Fazios, OH claps, Seal claps, Frankensteins
The Workout:  15-14-13….1 KB swings with different 10 count/in cadence exercises using the KB.  Exercises included:  goblet squat, curls for girls, overhead press, midget love handles, upright rows, bus drivers, rut rows, lawnmowers, thrust, rack & push, ground pounders….up and over picnic tables (not a good idea); BTTW 10c, 15c, 20c; people’s chair too
Mary:  yoga and stretching
Announcements:  Storm preparation
T-Claps (Recognition):  Fram for EC in this horrible weather
Prayer:  FL…discussed and reflected on our week; how was it?  How can we improve?

Honored to lead.  -Dauber

 

Soggy turf made for no fun and games at GP this morning

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FNGs: None 

3 HIMs posted to GP on a cool soggy morning for boulders.  Stubs showed up but had to leave before the warm up due to a stomach bug. Missed you Stubs- praying you feel better soon. YHC brought the music box and best of the 80’s was on the agenda.  

Warm Up:  10x3cts of: Good Mornings, 20x3ct SSH, Willie Maze Hays, Windmills,  Sir Fazio Arm Circles (both directions), Michael Phelps, 10 Hillbillies and 10 Imperial Walkers

Mosey to rock pile.

The Workout

Circle of Rock (of course): Mosey to the Rock Pile pick a LARGE rock. 

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

1 min Plank, 10x3ct Rock Spanks, Mountain Climbers, Pickle Pounders, Merkins,

2 sets of 10×3 ct Midget Obliques using a rock in each hand.

Hit the wall: 3 set of Preachers Chairs and BTW (slow 10 ct down the line plus a valiant attempt at Australian Ass Smackers with varying degrees of success).  There was a suggestion to seek shelter in the bathroom and do Homer to Marge exercises, but YHC decided against that idea. 

Mosey to the playground 

3 sets of 10x3ct Step Ups, Erkins and Dips

Prayer Requests:   For Michael’s Uncle Dan and his family (loss of aunt), For Tony and his wife both in roles where they are counseling many many people through hardships, Praise for Tim’s son David landing a new job where he is much happier with the work and co-workers.

Announcements: HSHM late Nov,

Keep It Simple, Stupid

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FNGs: none
Warm Up: SSH, Good Mornings, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal Claps, Overhead Claps
The Workout: Moseyed over to “that hill.” Directions were simple. Start at the bottom with WWIIs. Run to the halfway point for squats. Then run to the top for murkins. Started with 10 on each three. Then 20. Then 30. Then back down to 20 and then 10.

Next, we went over to the rock pile behind the stores. PAX retrieved two palm-sized rocks each. Exercises were Curls for the Girls, Triceps and Ruh Rows. To finish off, and in observance of Oktoberfest, PAX participated in a beer hoist F3 style. Hold the rocks out in front while calling out a 15 count all around. Returned rocks and moseyed back for Mary.
 Mary: Popcorn Mary, including such hits as LBCs, Box Cutters, Chill Cut Plank and more.
Announcements: Celebrate Fuquay Varina and HollyFest need volunteers.

How do Furries use school bathrooms?

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    FNGs: None Warm Up: Lions don’t warm up before hunting. The Workout: used Breach’s big tire. Did and “Indian Run tire flip” around the parking lot. Included a […]

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