Crabs!

/in /by

FNG: None

Warmup:

Lap around the parking lot

SSH x16 IC

Sir Fazio Arm Circles x10 IC forward and reverse

Windmills x10 IC

Imperial Walker x10 IC

Hillbillies x10 IC

Frankenstein x10 IC

Workout:

We moseyed to the front of the school.  YHC counted 20 poles holding up the awning.  I came up with a routine a few years back that I call a crab boil.  We started at the first pole and crab walked 5 poles.  At the 5th pole we did 10 crab cakes in cadence.  Then we crab walked another 5 poles and did 10 crab humpers.  Another 5 poles were crab walked where we then did 10 crab jacks.  We crab walked the next 5 poles and were done.

After that we did something I call a typewriter.  We all got on a length of curb and held plank on the curb.  We did one irkin and then the last person in the line moved in some fashion (bear crawl, duck walk, etc.) to the other side of the line.  Once there we did another irkin and the next person went.  We did this all the way to the end where then, like a typewriter, we had to go back.  We mixed it up on the way back though and did fast feet on the curb while one PAX moved and did 5 calf raises when they got to their spot.

After this YHC called for crab boil leftovers.  It was the same as before just not as much. We only used 10 poles and stopped every two.

After that we moved to a patch of grass for the sake of our knees and got to work on a set of Jack Webb with a 4:1 ratio of air presses to merkins.  This was a bad idea.  Woody and I both got mad at Nemo while we watched him never take a break during the course of the 220 air presses we did.

I had more planned but time was running short so we went in to…

Mary:

We started with an LBC circuit.  10x IC each of regular LBC, reverse LBC, and oblique LBC on each side.

Sleeping Hillbilies x10 IC

American Hammers x10 IC

Pickle Pounders x10 IC

Monkey Humperx x10 IC (I couldn’t remember the name pickle pounder and kept wanting to say monkey humper so we did monkey humpers)

 

An honor to lead these men this morning.  I can’t get anything off a shelf in the cupboard today but that’s ok.

 

010000

 

Sandri Hero Wod at Sheepdog

/in /by

Warm Up: 22 Reps of SSH, Windmills, Sir Fazio Arm circles, and a quick mosey around the parking lot

The Workout: Sandri Hero Wod 

30-minute timed workout
Partner based

09/19/1979: Birthday

9 squat + throws (squat + press if balls are not available)
19 push-ups + high five OR plank high fives

79 jumping jacks

03/20/2004: Date of Loss

3 plank walk outs + 2 high fives
20 sit-ups to toss
20 reverse lunges

4 burpee jump overs (each partner must complete)

Announcements: Ruck Raffle to raise funds for the Qem all challenge. 

Aint nobody got time for SSH

/in /by

LED, FRAM, 16-Bit, Nemo, Abe, Flip Phone, Woody on the Q

Warmup:  Frankenstein, Sir Fazio, Imperial Walkers, Willy Mays Hayes, Slo-mo merkin, Slo-mo squats.  SSH were attempted but after just a 3 count Q got tired of them and cut it short, to the amusement of the PAX.

The Thang:  Slow mosey lap around the perimeter of the school building so Q could recon the scene and plan out his routine.  After that we just kept moseying ’round the building, stopping along the way to hammer out double doses of legs, shoulders, chest.

  • 10 merkin, rest 30 seconds, 15 merkin
  • 15 squat, rest, 15 jump squats
  • 10 Carolina Dry Docks, rest, 10-15 more
  • 10 ea. Bulgarian Split Squats, rest, 15 more

I think we did that at least twice, adding variation to the merkin, dry dock and squats.  Also a surprise round of dips along the way somewhere

Ended with about 90 seconds of Mary, LBC and Dying Cockroach.

Q not only forgot to bring a flag, but neglected to take a photo.  Artist’s rendition, attached.

Solo Sheepdog

/in /by

Q, Party of 1, at Sheepdog. Possibly SWs smoothest parking lot! Shelved my HIIT Tabata workout for another day and replaced it with some solo miles and core challenge work.

Make it a great one and take some time to reflect on Good Friday today!

Where be all the VJ’s?

/in /by

FNG: NONE

W-UP: Measure out 400m run. Stretch OYO. Review the guidelines

ME: See the sheet.  +10 extra points for using the 220lb tire.

LED: 62 pts, Flip phone: 46pts , Breach 73, Banana Seat 66, FRAM 73.

Announcements:
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Challenge to all Southwake Men of F3:
If you’ve become comfortable—if you’re unknowingly living as a sad clown—it’s time to wake up. Comfort is not the goal.
Start getting comfortable being uncomfortable in all three Fs. Don’t let good become the enemy of great, and don’t allow procrastination to quietly lead you into stagnation.
Challenge yourself.
Challenge another PAX.
Remember:
Leave no man behind. Leave no man where you found him.

T-Clapps: All 5 of us for showing up for E&O (even though life’s choices were challenged mid workout).

Prayers: Banana Seat 11yr daughter dealing with panic attacks after whooping cough, Breach’s mom having knee surgery and traveling, LED’s father-in-law with fluid on lungs and starting to heal all PAX who want to be out but can’t.

Sheepdogs on the Clock

/in /by

Warm Up:  Mozy around the parking lot, Fazio Arm Circles, Willy Mays Haze, SSH, Frankensteins, and Good Mornings

The Workout: 

Thang 1 – Bear Crawls with Merkins at each line crossing the lot and Lunge Walk returns

Mozy around the lot

Thang 2 – Coyote Uglies and Preachers Chairs

Mary: Stretches by Stovepipe

Announcements: Q ’em all!

Prayer– Changes in life and work.

Simple and Sweaty

/in /by

FNGs: None

Warm Up: SSH IC, Good Mornings, Daisy Pickers, Michael Phelps, and Stretching

The Workout: Simple but effective AMRAP DORA with 10 straight minutes of Merkins, 10 straight minutes of Squats, and 10 straight minutes of WW1s.

Mary: Broga

Announcements: None

T-Claps (Recognition): None

Prayer: PAX in general

Building the CORE

/in /by

FNGs:

None

Warm Up:

We hit a mumble-chatter warmup

The Workout:

3 stations of weighted core exercises that comprised of 3 rounds. 

The exercises included:

(20lb sand ball):American HammersSit-up wall slamRotational wall slam

(15lb sand ball):Nut Crackers x 2Seated Lift Overs

(60lb sand bag) as timer 20 Reps:WWIII x 2WWI

Mary:

Then we moseyed the lot before ending with Mary until failure and stretches. 

Announcements:

None

T-Claps (Recognition):

None

Prayer:

Fram’s father is doing well and prayers for continued recovery and health.

 

HIT and Broga

/in /by

FNGs: None

Warm Up: SSH IC, stretching

The Workout: HIT circuit of bear crawls with merkins, bear crawls with plank jacks, lung walks with squats, happy feet, calf raises, derkins, WWIs, and step ups.

Mary: Extended time of broga and stretching to end the work week.

Announcements: Q’em All Challenge

T-Claps (Recognition): Stovepipe for 5-packing this week.

Prayer: Safe travel and a good time for Flip Phone and his family on their cruise, the PAX in general, military/first responders. 

Got that dog in ya

/in /by

FNGs: nope 

Warm Up: Good morning, arm circles, windmill, seal claps

The Workout: It was chilly out, promised to keep the pax moving to stay warm. 4 (long) corners workout; 1st stop 20 merkins, 2nd stop 20 squats, 3rd stop 10 IC shoulder taps, 4th stop 20 lunges. 2nd loop stacked exercises, 3rd loop back down to single exercise and picked up the pace. Afterwords moved to back of school for step ups, erkins, dips.

Mary: LBC, LSF, Homer to Marge, hello dolly, and some stretching to close it out. 

Announcements: FV daddy daughter dance coming up, Q em all challenge is live

T-Claps (Recognition): Good job to all those who pulled themselves out of bed in the cold to go sweat in a parking lot. 

Prayer: YHC took us out