Sheepdog – Getting to the Point 😳

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Pax of 3: Breadsticks, Dovetail, Shredder

Warm Up:

  • Light jog around the school.
  •  Moroccans night clubs
  • Fazio arm circles, front and back
  • Michael Phelps
  • Good mornings

The Workout:

  • 3 sets; merkins then front kick to squat combo
  • Evasive kicks
  • Two pax practiced pressure point manipulation with an improvised weapon (a kubotan) while the third pax ran through various exercises.

Mary:

  • LBCs
  • Low slow flutter

Announcements: Possum Trot convergence. Forecepts pocker night
Prayer: Breadsticks prayed us out; F3 families & leadership in the community.

Reel Big Fish

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4 men and 1 midget with a skirt posted at Crazy Time. Post photos of Crosby have surfaced fueling midget’s desire to wear women’s clothing.

Warm Up: The first mile in the dark
The Workout: 100 pull-ups, 200 merkins, 300 squats, 2nd mile
Mary:
Announcements: August 29th 5 year anny
Prayer:

 

Disney Legwork

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Pax of 17 came out to Disney for some cool but humid leg work.  Unfortunately there were no turkey legs to be found 🙁

EC: 187, Nemo, Lipstick, Axe

Warm Up:

It began like many other Disney workouts with a run around the soccer fields.  We circled up for some Good Mornings, Mountain Climbers, Side Straddle Hops, and completed our workout with a nice Indian Run to the STAIRS OF DOOM.

The Workout:

We paired off to take on the STAIRS OF DOOM.  Partner 1 ran down the stairs, completed 20x Star Jumps, and then ran back up the stairs.  Meanwhile, partner 2 completed as many Merkins as they could OYO.  The partners swapped off and exchanged Merkins for LBCs for Planks (one round of each until both got a shot).  Once we got to planks we did a little Plank-O-Rama to keep things interesting and had the remaining stair climbers join in as they finished.

We took a short breather and a 10 count before a Mozy to the “walls”

Partner 1 bellied up to the bathroom wall for some Balls to the Wall while partner 2 completed 20 box jumps at the short wall.  The partners swapped out for 3 rounds.  Again we waited for the 6 with some Plank-O-Rama

Mary:

Box Cutters, Low Slow Flutters, Diamond Merkins, Burpees, World War I’s, Goofballs

Announcements:

New Running AO “Running 4 the John” started on 8/8 at Ting – Will continue weekly Wednesdays @ 5:30AM – 5 to 6 miles

Convergence to honor Ankle Biter @ Vance Elementary this Friday @ 5:30

Some folks will be out at the Derek Davis 5k on 8/18 – Look to Lipstick to meet-up and warm-up near the shovel flag

9/11 Stair Climb

Lab Rat reported that the prayers for the premature baby in his extended family are working.  Still in the hospital but improving everyday.

5 Pack for Warbucks

2x 5 Pack for Dumbo

Prayer:

Hope Community Church goer and friend to Roger Roger jumped out of a boat and sustained major injuries.

Darby – Ankle Biter unfortunately did not recover.  See Announcements to support Darby at Convergence

 

 

A night at the races

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An intimate group of 8 converged under thunder and lightning for the weekly beatdown. As promised very little running.

Warm Up: Mosey to the rock pile to gather a rock of choice. Some heavier than others. Due to the minor probability of getting struck by lightning, the pax reconvened under the shelter. 25 SSH, 15 Cotton pickers, fozio arm circles forward and reverse, and hillbillies
The Workout: Rotated through 4 exercises all with rocks: Presses, Rows, Squats, WWII’s using a full deck of cards. 4 jokers randomly paced in the deck signified a shift around the circle to another rock.

Burpee bullring: One pax calls out another with a race to 5 Burpees. Loser runs to the flags. Pax around the outside doing SSH.

Bear crawl drag race: Partner up by ability and bear crawl drag race to the end of the pavilion. Loser does 10 merkins. Next round winner vs. winner and loser vs. loser with 15 merkins to the loser. Last 2 undefeated racers faced each other for bear crawl drag racing champion and loser doing 20 merkins. Losers bracket also paired up so each pack got three passes. Congrats to Earl Grey the bear crawl champ. Holding plank as you waited your turn.

Burpee bullring round II. Same as first but pax holding Squat

Mary: Merkin clock: 12-11-10-9-8-7-6-5-4-3-2-1
Announcements: August 29 fiver year anny. Derek Davis 5k 8/18.
Prayer: Darby with the loss of ankle biter, Nomad loss of sister along with tofu’s family.  Grief impacts us all differently.

Rip rap a throwin’

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Shovel flag planted and mumble chatter ensued awaiting the start.

 

Warm Up:  Quick couple laps around tennis courts then down to the concession stand area for round of exercises consisting of GM’s, hamstring stretches, downward dogs, SSH’s & Michael Phelps

The Workout: Round of Dips & Diamond Irkins IC on the wall between fields. Mosey over to the bleachers for a round of steps up to warm up the legs. Mosey on over to the hill between the two fields for elevens of star jumps at the top and burpees at the bottom. Bear crawl the hill in between. A quick balls to the wall along the fence while PAX on end bears crawls back to the opposite end. Recover on the mosey up to the rip rap rock ditch and choosing the largest rocks available. Cusac over the wood line and form one long line across. YHC demonstrated an exercise earlier experienced at an F3Grandstrand AO on the beach. Each PAX would squat then stand and thrust their rock as far forward as possible then lunge walk to it and rinse and repeat. Returned rocks for another day and moseyed on over to tennis courts.

Mary:  YHC called on several PAX to lead Mary for rounds of American Hammers, Pickle Pounders, Fireman pole climbs, LSF’s, WWII’s, Merkins, and Superman stretches. Count-o-rama then name-o-rama.

Announcements: Upcoming 5 year SouthWake anniversary convergence at Possum Trot on 5-29-18. Carpex CSAUP in October, The Odyssey

Prayer: Requests to remember Crab Legs, H1N1, Fedex’s M seeking work, YHC father and family. YHC took us out in prayer.

First AO, First run to the John, literally

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AO: “Running 4 the John” We had some great ideas on the name of the AO.  Thanks to Emeril we solidified (although we can’t confirm it was a solid) the name with an early exit before COT. I never seen someone run so fast to the finish and peel out George Costanza style with his shirt off 🙂  Actually wait….there was that time at PC and a certain mathematician

 

EC: Skidmark and UTI

Warm Up: Leg and Arm stretching
The Workout: Running! 5-6 mile run depending on pace.  The route was thru Bridgewater to Veteran’s Park, Jones Park and back down Cayman to Bridgewater.  A few wrong turns but we will learn our routes over time.

Announcements: F3 South Wake 5yr Anniversary at PT 8/29
Prayer: Crablegs, Natty Ice Pastor from Florida Chris, Brandon from Hope

NutCracker 8/7

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Pax:

Pablo, Shembeckler, FNG(Manziel), Slide Rule, Foghorn, DaBusiness, 187, Emril, Yogurt, Moby, Flanigan, Harbaugh, Warbucks, Peak Week, Dumbo, Breach

Warm Up:

Jog to side parking lot, imperial walkers, merkins in a 22 count rep

The Workout:

Mosey down to the industrial park, Stop at the street corner for prisoner squats x22, hit the guardrail for dips x22.

At the base of the hill partner up for wheel barrels up to the top of the retaining wall. Run around the lot and switch partners.

Round 2 bear crawl 1/2 up the hill and crawl bear the rest of the way, run around the lot to the rails, everyone grabs a rail 22x top rail merkins

Round 3 partner 1 runs to the top while partner 2 does burpees, then switch, run back around to the rails. Grab a rail last guy bear crawls under the pax down to the end.

Mosey back to the school, Stop for 22 cadence count low, slow, flutter and fast feet off the curb.

Announcements: 5year south wake anniversary at possom trot on Aug 29th
Prayer:  (Peak Weak) pray for Brandon Lawerence, had a boating accident and broke his neck. (Moby) Pray for a neighbor, young woman who was recently diagnosed with cancer

Morning After the Fartsack Q

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Warm Up: Several laps around the parking lot followed by Ladder drills to get the feet moving and the heart rate up.  SSH, Goofball, Windmill, static stretching.
The Workout: Modified Tabatas! 12 rounds x 2 for an 8 round tabata for each exercise.

  • 20lb slam ball
  • Jump Rope
  • Standard Merkin

20 seconds on 10 seconds off.  Rotate after each interval.

YHC limped along for an indian run lap around the park with the PAX and was admittedly dismayed there was still 15 minutes left after the lap was completed. (applause for non-sleeping 2.0)

Headed to the shelter for more fun.  First up was legs with foot release squats x 20, single leg step ups 10/leg and jumping lunges 10/leg.  Al Gore for the 6 then over to the posts for 20 count wall squats.

15-10-5 Irka-Derka-Merkins.  Then 15-10-5 Derka-Merka-Irkins, then 15-10-5 Merka-Derka-Irkins (insert Team America jokes here)

Mary: flutter kicks x 20 IC

Prayer: Lab Rat’s wife’s cousin’s baby had a successful surgery for stent placements and will have more operations to come.  But he (Grayson) is moving out of the ICU to a step down unit once one becomes available.  Sweeny Todd’s M had emergency C-section and is having some issues and may require a surgery, United’s M is still looking for a job and they are dealing with no AC in their home out in Greensboro–they have a 1 year old.

Checkout that blonde’s butt

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Pax of 2 for the weekly Tea Time…. SkidMark and Johndeere.

SkidMark busting out 3miles EC with HSRC !! AND running back to Tapline after mile 2- #thatboybecrazy.

Johndeere moseying with Gigawatts as he did his first 2miles in months

Warm Up:

1st Mile
The Workout:

100 Pull Ups

200 Merkins

300 Squats

SkidMark rocking 20lbs for 10sets, Deere keeping 12lbs for the full.

Mary:

2nd Mile
Announcements:

5 year convergence
Prayer:

Silent prayers….

 

 

Sure didn’t feel like 67% humidity this morning

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Today’s forecast called for near record swamp ass.  It didn’t disappoint as 20 PAX took on the humidity at Paradise City.

EC:  Deadbolt, Lipstick, Crosby, Skidmark, 187, Emeril, Axe

Warm Up:  1/2 mile jog, SSH, Imperial Walkers, Hillbillies,

The Workout:

Two teams of 10 PAX each.  1 PAX from each team runs to top of the ramp to perform 1st exercise .  Soon as 1st PAX returns the 2nd set leave and perform 2nd exercise.  Continue thru until all 20 exercises are complete.

While the PAX are running the ramp to do their 1 exercise remaining PAX work their way thru the exercises in order.  Every time they complete 5 exercises they turn and run to stop sign and back.

  1. MERKINS – X20
  2. LBC’s – CADENCE 10 COUNT
  3. BURPEES – X10
  4. PLANK JACKS – CADENCE 10 COUNT
  5. WWII’S – X15
  6. SQUATS – X30
  7. SHOULDER TAPS – X20 10 EACH SHOULDER
  8. AMERICAN HAMMER – CADENCE 10 COUNT
  9. ALERNATING LUNGE JUMPS X10 EACH LEG
  10. 4×4’S – Start arms raised, move to burpee position. 4 Merkins, 4 Mountain Climbers each leg.  Repeat x5
  11. OVERHEAD CLAPS – SQUAT WITH X20 OVERHEAD CLAPS
  12. BOAT CANOE CADENCE 10 COUNT
  13. SIDE STRADDLE HOP CANDENCE 20 COUNT
  14. DIAMOND MERKINS X20
  15. DIPS X25 ON THE BRICK WALL
  16. FLUTTER KICKS CADENCE 20 COUNT
  17. FREDDIE MERCURY CADENCE 20 COUNT
  18. HAND RELEASE BURPEES X10
  19. HUNDREDS – on your 6. legs straight and at a 45 deg angle off the ground. head and shoulders off ground. arms straight and down by your side with palms facing ground. do quick 6 inch pulses with arms/hands until you reach 100.
  20. RUN FROM TOP OF RAMP ALL THE WAY BACK AROUND TO REST OF PAX

Mary: Low slow flutter, Freddie Mercury, Pickle Pounders, Homer to Marge

Announcements: 5 year anniversary event 8/29 at Possum Trot

Prayer:   Crosby’s mom – 1 year anniversary of his sisters passing.  Peak Week – Brandon from Hope Community boating accident.