Sheepdog Parkour!

/in , /by

FNGs:None
Warm Up:Warmup jog around the parking lot then circled up for side straddle hops, imperial walkers, hillbillies, good mornings, daisy pickers, and Fozzy arm circles forward and reverse.

The Workout:Line up at the end of the parking lot and get ready for a brutal arm workout.

Start with 1 merkin followed by 4 raise the roofs, bear crawl to the next line and repeat with 2 merkins and 8 raise the roofs. Rinse and repeat until we get to the median which was 10 merkins and 40 raise the roofs. Now that arms are sufficiently smoked, Michael Phelps it out and line up for an Indian run.
The Indian run to the back became a parkour run once Gump was up and ended at the back of the school where a giant circle was already conveniently painted on the pavement.

Circle up for some clockwork starting with 1 monkey humper in cadence. Rotate clockwise and repeat with 2 monkey humpers in cadence. Rinse and repeat until we hit 10, after 55 total monkey humpers in cadence we decided that this would be a 10hr clock.

The next round was the same pattern and reps with side straddle hops.

Mary: On your six for some around the horn 10 count core exercises. We made it through 3 total rounds for a total of 15 different exercises and ended with irkens, derkins, and dips before moving on to combatives with Dovetail. We reviewed last week and continued with progressive variations.  After combatives we stretched and did COT.

Announcements: Crosby’s band is playing tonight at the mason jar lager company. LED has put together a 3rd F opportunity next weekend in Fuquay. Triathlon training is coming up for those interested in participating.
T-Claps (Recognition):
Prayer:Martini’s mom and family, H1N1’s recovery from injuries

 

January 17 2020 / at Cletus (Womble Park) QIC: POTS “No Sand Bag’n”

/in /by

EC: Nemo and 187

PAX:  20

FNGs: None

Warm Up: Mosey’d to far parking lot

Side Straddle Hops (SSH), Daisy Pickers, Imperial Walkers, Frankenstein’s

The Workout: 

  1. (one or two sandbags – modify as needed)
  2. Curls for the girls (20 reps)
  3. Figure 8’s around the legs (10 Reps right and 10 reps left)
  4. Overhead press (20 reps)
  5. Floor press / bridged (20 reps)
  6. Willy Mays Hayes – Bear hug side lunge (20 reps)
  7. Good Mornings (20 reps)
  8. Squats (20 reps)
  9. Up right rows (20 reps)
  10. Halo’s (20 reps)
  11. Rut Rows (20 reps)

Rinse and repeat between each exercise

Run backwards (Back Peddle) to middle of parking lot

Merkins (10 reps)

Sprint back

  1. Mosey’d to Picnic Pavilion, Paired up;

1st round Partner 1 Balls to the Wall. Partner 2 Urkins (IC 20), Partners switched.

2nd round Partner 1 Balls to the Wall. Partner 2 Derkins (IC 20), Partners switched.

3rd round Partner 1 Balls to the Wall. Partner 2 Dips (IC 20), Partners switched.

Mary:

The PAX took turns with several rounds of ab exercises to close out the Q.

Announcements: 

Breach -Feb 7 -Travis Manion foundation 2nd F event

LED – Jan 25  – Mama’s House of Thrift cleanup and repair event

Prayers:

Florence – Friends 12 year old friend upcoming bone marrow transplant

Pickles (CARPEX) – Betty (Mother in law) has pneumonia

Unspoken,

Military

First Responders

David Goggins Stay F’ing Hard

/in /by

EC: Dawgpound, Emeril, Buford, Nemo, Mookie, Deadbolt
FNGs: Nope not today
Warm Up:

Once everyone that was coming arrived we started to move to the other parking lot on the other side of the baseball fields. The Pax was extremely generous to allow me to stay in the front for this little jog. I felt supper fast. Also at this time Midget and Chips were catching up with each other. This will happen when both stopped posting in the gloom. Once we arrived at our location we circled up.

The warm up was brought to you by Onnit
We started off with just bouncing. We do a lot of side straddle hops and bouncing is a nice equivalent exercise.
Next up was the backstroke
Followed by the behind your back Fazio Arm circles. This is where we lost some of the pax. Apparently we need to work on branching outside the F3 exercises and try something new every now and then.
Good Mornings

After this it was time to do the exercises that would make up our main thang. We did 5 reps of following exercises.
Absolutions — From plank go to chill cut. Back to plank. Push up. Plank Jack. That is one rep
Prisoner Get Ups Squat Jumps. — Start with knees on the ground. Plant one foot. Then the other. Stay low. Squat jump from there.

You could substitute proper Star Jumps instead of the PGUSJ. A proper star jump requires the pax to touch their toes and then explode from there.

The Workout:

We ran to the abyss. The pax did not let me stay in the front this time.

We did 11 at the abyss. At the top we started with 10 absolutions and at the bottom one PGUSJ.

Mary:

We ran back to where we started. I was back to being in the back. It felt like home. We circled up for Mary.

Mary was nothing but a plank hold. We held plank as we went around in the circle. I wanted to hear what each Pax was doing different this year to achieve our goals. Having goals are great, but we do not achieve them my sitting around. We have to get up and get outside our comfort zone to make a change. I heard a lot of great things. Working on sleep habits. Less hemming and hawing about committing to workouts, improving communication with accountability partners and no more taking it easy on EC.

Have a nice day finished things up for us.

Announcements:
Basketball AO in Raleigh?? I think this is where it is located.

T-Claps (Recognition):

All pax that tried the new exercises and how stayed strong through the whole workout.

Prayer:

Wallaby
All unspoken prayers

I Can’t Feel My Arms!

/in , /by

Great workout this morning men. Way to make the most of the last day of unseasonably warm weather for at least the next few days. Thanks for getting out there and holding each other accountable! It was my honor to lead you this morning (with Dovetail’s help).

FNGs:

None

Warm Up:

(Led by Dovetail)
Line up – everyone did SSH while 2 PAX ran down 2 parking spaces, next 2 PAX ran to the 4th parking space, and so on until we got to the end of the parking lot.

KickBacks x 10 – each leg (not sure of the proper F3 term – if there is one) – just like it sounds – kick your leg back to work those glutes and stretch the hammies.

Sir Fazio Arm Circles – x 10 forward / x 10 reverse

Imperial Walkers/ Hillbillies x 10 each

Good mornings x 10

The Workout:

We broadened our horizons a bit this morning and used the semi-square sidewalk around the flagpole near the entrance of the community center. Nice change of scenery. One we moseyed into position, we commenced with some 4 corners:
Bear crawl to Corner 1 – Standard Merkins X15
Lunge Walk to Corner 2 – WW2’s x15
Bear Crawl to Corner 3 – Carolina Dry Docks x15
Lunge Walk to Corner 4 – LBC’s x15 IC
Mosey around the parking lot, then Rinse and Repeat for 2 more rounds.
At this point we could still (somewhat) feel our arms, so we moseyed over to the pavilion and partnered up for the next bit…
Partner 1 does a lap around the parking lot while partner 2 does exercise – P1 picks up where P2 left off
Irkins x 100
Derkins x 100
Dips x 100
We ran out of time so we had to forego the 300 squats that were planned for the last round, but YHC didn’t hear too many complaints.

Mary:

(Also led by Dovetail)
American Hammers x 15 IC
Modified Box Cutters (hourglass shape) x 10 IC
Side Crunches (not aware if there is a different F3 name for these) – crunches while laying on your side – x 10 on each side
X Men Crunches – a worse version of Boat Canoes – x 7

Announcements:

Check Slack & FB

Join us at Sheepdog tomorrow at 5:45 / EC at 5:15

T-Claps (Recognition):

Dovetail for taking warmup and Mary
Props to the ECers > Dovetail / Yosemite/ YHC

Prayer:

Finkle’s jacked-up knuckle – getting an ultrasound and MRI to see how to get it fixed
Martini’s mom – cancer – Doctors have said there isn’t anything more they can do to treat it.
Troops in harm’s way
Those training for races to stay free of injury

Thanks again for the opportunity to lead you HIM’s this morning! See you back out there soon.

Q Swap Week Countinues – Tabata Crush with Ultimate Frisbee at the Mighty SW Thunder

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I got the call from HOTY 2018 and 1stF Q Disco Duck asking if I wanted to Q Thunder during Q Swap Week with our SW Brothers. I emphatically said ABSOLUTELY YES!!! The day and time was not an issue with me because I will take every and advantage to Q a workout. I’ve never Q’d at Thunder before so I made it a point to attend a Thunder Q before said date. I went the week prior to my Q and John Deere was the Q. We played with tractor tires that were 220#+, a PVC pipe filled with water, sledgehammer, and some crazy weight stick wrapped in duct tape. Bottom line: It was a blast but tough workout.

Here is my take away with a workout at this time. I get a workout in before hitting the sack at the end of the day.

As I contemplate what I want to do, I pulled out one of my favorite routines … tabata with pain stations. Additionally, I wanted to have some fun with it and since Thunder is held at one of the largest sports parks in Wake County, I also wanted to play one of my favorite F3 sport (Ultimate Frisbee).

Since I Q’d a lot last year and experienced routines and exercises from multiple Q’s since my start of F3, I have made a list of my favorites. Here is what we did:

No FNG. We got the F3-ministration stuff out of the way and we Pledged Our Allegiance to Old Glory, it was time to get rolling. We moseyed over to the baseball field parking lot, which by the way was without any lighting other than the glow of the already existing lighting from the soccer and baseball fields. It looked alright when I did my walk through to set-up my weinkees. Yes I still do weinkees and you’ll understand why. When you have a tabata routine with 5 stations and multiple rounds, its hard to keep up with all the exercises. So no pride here, a weinkee it is to keep things straight.

Warm-up: SSH, Sir Fazio, seal clap, overhead clap, Moroccan nightclubs, calf stretch, and last but not least, Eskimo merkins to 13.

QIC had the PAX count of 1-5. Each number representing what station to start at in the thang. QIC also had PAX 3 & 5 get an ego rock to take with them to their station. They will leave it at the station upon completion of the time.

Thang: Tabata Crush with 5 pain stations X 2 (1 min 15 secs per station)

Station 1:

R1: Plank Destroyer

R2: Crowd Pleaser

Lunge walk to Station 2

Station 2:

R1: Heels to Heaven

R2: Low slow flutter

Bear Crawl to Station 3

Station 3:

R1: Burpee rock your body with coupon

R2: Wolverine burpee with a rock press

Disco Duck walk to Station 4

Station 4:

R1: Sumo squat jump

R2: Squat palm touch

Karaoke or side step to Station 5

Station 5:

R1: Overhead Press with coupon

R2: Tricep extensions with coupon

After round 1, run around the pickle twice and back to your starting station for round 2.

After round 2, run around the pickle and back to the starting point for thang 2.

Thang 2: Ultimate Frisbee.

Here is the thing about where we played. Womble Park is an extremely busy park which I mistakenly thought a field was going to open up (NOT). I had to figure out a back-up plan. I was not giving up on ending the workout with some Ultimate Frisbee. I found a decent size area right next to the tennis courts which we utilized effectively. It will do. We played Ultimate Frisbee for 23 mins closing out the workout. Rules: Dropped Frisbee (closest PAX calls a 10 count exercise); if a team scores, winners do 10 merkins and losers do 7 burpees. We did lots of stuff and each side scored a touchdown.

No Mary done today.

CoR: 11

NoR: Respect (4), mehs (7)

Announcements:

Q Swap week continues … Theismann will Q Tiger’s Blood Thursday; EarharT will Q Crazy Ivan on Friday, and Triple Lindy will Q Ground Pounder Saturday.

HFT (finest AO West of 540) Thursday … Sour Mash will be your Q

Prayers / Praises:

Prayers for safe travels for Cauliflower’s family traveling to see them

Prayers for Wolloughby who is recovering.

NMS:

Do what you love and have fun doing it.

Q Swap with our SW Brothers is absolutely awesome to do. It is an amazing chance to meet other F3 Brothers from another region.

Q #2 or 52 for me. Blessed and honored to be able to Q these awesome HIMs.

I’ve never seen a fart move a workout

/in , /by

Q-swap week leaves a lot up in the air. How many are going to post at the Q-Swap? How many will post here? Who just wants to run miles. I was a bit uncertain on how many Pax would post at TBD on this foggy, warm, muggy Wednesday, but after the discombobulation that is R4TJ I knew things were going to be looking up in the number of Pax posting. What I didn’t expect was the stench that followed one of our Pax. Literally moved the workout. Unheard of! A southwake first. Congrats Lipstick!

EC: 187, Pikachu, Deadbolt, Mookie, Redenbacher, Full House, Lipstick, Skidmark

FNGs: None
Warm Up:

Mosey around the soccer fields and circle up for the following:

  • 25cc SSH
  • 12cc IW
  • 12cc Hillbillies
  • 10cc Sir Fazio Arm Circles, forward and reverse
  • 10cc Seal claps
  • 10cc Overhead claps
  • 10cc Chinooks
  • 10cc Goofballs

The Workout:

Mosey to the rock pile and gather a decent size rock suitable for your stature and strength. Return to the playset

Partner up for 15 minute AMRAP

  • Partner 1 runs to the restroom facility wall and back
  • Partner 2 doing pull-ups, one legged deadlift with rock, or 1 legged squat with rock – Rotate through exercises

Mosey to tennis courts for Jack Webb Suicides

  • 1:3 merkins:overhead press with rock
  • Run across both courts and back
  • 2:6 so on and so forth all the way to 10:30

Return rock to rock pile

Mary: 10 count core exercise lead by each pax

Announcements: Pikachu and UTI meeting with Parks and Rec to see how we can support each other. Q-Swap at Thunder (1900), Tiger Blood, Crazy Ivan, and Ground Pounder

T-Claps (Recognition): Deadbolt 4 days in a row

Prayer: Wallaby and his family, Earthquake victims and families in Puerto Rico, A client of Full House, Crablegs, prayer for growing F3 within our community with the support of HS Parks and Rec, the growth in the shieldlocks.

8 PAX @ R4TJ

/in /by

FNGs: None.  Another, crazy 60 degree, balmy, foggy morning in January!  Shorts and short sleeves!

Warm Up:  Volunteered to Q at the last minute at this AO I had never attended.  Came up with a route only to find out later I had the wrong starting point.  This AO meets at Ting, not Womble.  Thank you Pikachu.  Took some playful heat/banter on social media.  Was not falling for it.  I screwed up and owned it.  Adapt and overcome.  Went back to the maps and planned out a route.  Luckily for me, I had seven PAX who were very familiar with the area.  I shared my plan of running a 5K with some hill repeats.  After our pow pow, we began warming up when the clock struck 0530.  15 SSH, 10 Don Quixotes, 10 Daisy Pickers, 10 Frankensteins (OYO), static leg stretching (L/R).  Light vests and head lamps were turned on and we began our run.  Felt good not having to wear stinky gloves for my normal boot camp workout.

The Workout:  PAX stayed together throughout the entire run.  Maybe they were worried about the Q getting lost.  Terrific mumble chatter along the way.  So impressed with the support for the six throughout the 5k.  The route I planned was changed and there is no way I could recreate it on the map.  It would look like a John Madden explanation of a play by the time I got done with it.  As mentioned on FB, Valdez had to depart and head home halfway through the workout – thanks for letting the Q know.  Anchor Creek Way hill was repeated – again great support cheering on the six. Finished the 5k with a sprint up the ramp.  Excellent job PAX!

Mary:  Cool down as we headed back to the planted shovel flag.  PAX completed gate openings, Frankensteins and karaoke.

Announcements:  ATT long ass run; look on Slack/FB for some other social/volunteer opportunities.  LED is looking for volunteers.  Great movie last night – one continuous shot (incredible).

T-Claps (Recognition):  PAX for coming out in the gloom this morning and supporting each other.  We were definitely not fast, we gave 100% and got better.

Prayer:  Crab legs, Noah’s Ark wife, Nemo’s distant family member that passed away, UNSPOKEN.  Thank you Fanny Pack for taking us out.  It’s hump week; take a look at your day.  Look at your priorities.  Evaluate how much time you are spending in things that really should matter.

 

I got to meet some new guys and have some good discussions with folks I normally do not see.  Thank you for your help today.  An honor to lead you men!  -Dauber

You Skipped Eight!

/in , /by

Five PAX accepted the challenge to get stronger and better on this rainy day that was not so rainy. After listening to the rain all night, I was pleased that anybody was posting, especially after the late-night BCS championship game. Five PAX posted and guess what? No rain.

Warm-up: Short run to BB courts. SSH 30x, GMs 15x, Imperial walkers 10x, Hillbillies 10x.

Thrust squats using proper form: 1 squat, 2 thrust legs back to plank, 3 thrust legs up to squat, 4 straighten legs—that’s one. We did 10 OYO, followed by 10 Burpees OYO using newly learned form.

Challenge 1: Bat wings. OH claps 20x, Seal claps 20x, Fozio forward 20x, Fozio back 20x. Hold arms out in between, recovery at end.

Rocks Off! Multiple squats and arm exercises using rock of choice. Mosey to rock pile, choose carefully! Nemo went big! 20x tricep extensions, goblet squats, curls, tap the rock squats, bus drivers, prisoner squats, wonder bras, more squats. Return rocks.

Challenge 2: Around the Clock Merkins. Mosey back to BB court. Starting position, move, exercise! Starting at 12 o’clock, we counted down and shifted one number at a time. While planning this, I determined that once you’re done with NINE, you are more than halfway. Thus, after completing NINE, I announced that we were more than halfway. Well, I guess that threw me off because I went straight from NINE to SEVEN. Da Business didn’t mention it until after COT!

Time to Step Up! Two rounds of step ups and dips. Mosey to ledge at front of building.

Mary: Hello Dolly 10x. Dauber insisted on Mary by himself on the “dry” ground by the school’s front doors. We determined that the security video would feature him and would be shown in the teachers’ breakroom throughout the day. He changed his location after I called out Pickle Pounders 20x. Box cutters 15x. Six-inch hold 30 seconds. Have a nice day!

Challenge 3: How’s your work/F3/family life balance? Are you spending 10 hours a day at work? At least an hour at day with F3 bros? How ‘bout intentional time with your family? Especially the M. Time for a reality check?

Prayer requests: Safe travels for Sprinkler, who is traveling to Charlotte area for a few days for training. Other prayers unspoken.

Announcements: Mooooovie night (1917) at HS theatre tonight.

Winter heat wave

/in , /by

FNGs:none
Warm Up: SSH, good mornings, imperial walkers, static stretches.
The Workout: Split up and 9 pax went towards playground.  In parking lot, did 2 broad jumps, 4 lunges, and 8 frog jumps until reaching the round about.

Did 3 sets of “chippers”  in groups of 3, 2-pax did merkins to 20 while the third chipped away at 109 burpees.  This was audibled to 50.
2nd chiller was 2 pax do patty cake planks to 20 while 3rd chips away at 100 plank jacks in cadence.

3rd chipper was 2pax on squats to 20 while 3rd pax did reverse lt Dans (lunge lunges squat.)

to rock pile for colt 45s, tricep and curl flavors. Rut rows, standing twists and circle of rock.

met up with red October for Mary

Mary: LBC’s, protractor at 15,45,90 and back down. Box cutters, homer to marge.

Announcements: Mamas house 3rd f Jan 25th in morning. Time to be set shortly. Travis Manion event Feb 7th
Prayer:Custody requests, health, Frams soon to be baby and wife,unspoken

No Hoopla, Just a Beat Down

/in /by

FNGs:  None

Warm Up:  Rolled into DT parking lot and planted the shovel flag.  I found a handful of PAX slowly emerge from their cars into the sprinkles, temps in 60s! and fog.  Some had rain jackets and hats in preparation for the wet conditions.  Alerted PAX the majority of workout would be under the parking deck where the Onnit kettlebell workouts were held last quarter.  Some mumble chatter about the NFL games over the weekend, the college football championship game tonight and PAX simply wanting to avoid any Hoopla this am, wanting simply, a nice beat down in the gloom.  Not wanting to disappoint, we ventured off into the darkness of downtown Holly Springs.  Nice easy run around the block and then  had PAX center up in the parking garage.  Lead PAX in the following warmup exercises: 25 SSH, 10 Good AM, 10 Daisy Pickers, 10 O/H claps. 10 Seal Claps, 10 Sir Fazios (F/B)

The Workout:  PAX followed Q executing Ws sliding side to side slapping the ground at the apex all the down the lengths of the garage.  At the end of the garage, PAX started at the wall in front of a parking lot stripe.  PAX bear crawled the length of the stripe and completed one burpee and then back peddled to the start of the wall.  Next go -increased burpees to 2.  Rinse and repeat until we reached 5 burpees.  Recovered on the wall with 5c People’s Chair immediately followed by 5c BTTW.  Q called out a different PAX to lead the cadence count increasing the count from 5, 10, 15, 20 and 25 for both exercises.  With sweat rolling off the brow, we set off doing karaoke, switching up at the halfway point, until we reached the end wall.  Why not more BTTW/people’s chair?  Q started with a 5 count.  Had PAX execute lunges alternating L/R until they reached halfway point.  Q called 10 merkins.  Back peddled to the wall.  10c BTTW/PC.  Alternating lunges to a shorter distance.  Executed 10 wide grip merkins.  Back peddled to the wall.  More 10c BTTW/PC.  Lunges again.  10 Diamond merkins.  Back peddled to wall for 10c BTTW/PC.  Karaoke to the opposite end of garage switching up at the halfway point.  Feeling frisky, Q called for more BTTW 10c.  Followed by 10 squats.  Rinse and repeat.  Mosey back to the far corner for Mary and COT.

Mary:  Each PAX called a 10c core exercise 2X.  Exercises included:  Boat/canoe, Pickle pounders, plank hold, Freedom hammers, Supermans, Box cutters, crab slap? (forgot name Shredder), LSF, H2M, merkins, WWIIs, Freddie Mercury, and some YOGA thrown in for good measure.  Pot stirrers and ospreys.

Announcements:  Game tonight at M4L – Geaux Tigers!  Movie night tomorrow at HS – 1917, show starts at 745PM.  ATT long ass training,  see Slack, FB.

T-Claps (Recognition):  Fanny Pack for completing a 7 pack last week – OUTSTANDING effort; good luck making your shovel flag

Prayer:  Sprinkler took us out (thank you).  Unspoken prayers, prayers for out first responders, firies in Australia, military around the world keeping us free.

 

An honor leading you men in the gloom.  No hoopla.  Just a beat down.  – Dauber