Sheepdog 10-9-2020

/in /QIC:

PAX:  Shredder, Mr. Teriffic, Sparky, Farva, Strawberry Hill, Boo Boo, Dovetail, Martini

FNGs:  Nope

Warm Up:  Shorty mosey to our workout spot.  5 Burpees OYO to get the blood pumping.  Good Mornings, Sir Fazio Arm Circles, Daisey Pickers, Frankenstines . . . Enough of that, lets get to the workout.

The Workout:

PAX paired off.

PAX 1 the People’s Chair, PAX 2 completed 5 Burpees.  Swap. Rinse and Repeat 4 Burpees, 3 Burpees, 2 Burpees, 1 Burpee

PAX 1 Plank Hold, PAX 2 Completed 7 Derkins, Swap.  Rinse and repeat 6 Derkins, 5 Derkins, 4 Derkins, 3 Derkins, 2 Derkins, 1 Derkin

PAX 1 People’s Chair, Pax 2 completed 4 Burpees.  Swap.  Rinse and Repeat 3, 2, 1

PAX 1 Squat Hold, Pax 2 completed 7 Merkins.  Swap.  Rinse and repeat 6, 5, 4, 3, 2, 1

Burpees, 3, 2, 1 with People’s Chair

PAX 1 LBC, PAX 2 completed 7 Erkins.  Swap.  Rinse and repeat 6, 5, 4, 3, 2, 1

Burpees 2, 1 with People’s Chair

PAX 1 Bobby Hurley, PAX 2 completed 7 Dips.  Swap. Rinse and repeat 6, 5, 4, 3, 2, 1,

Blocking and Striking with Shredder.

Mary:  Reverse LBC, Homer to Marge, Low Slow Flutter folowed by a little “Embrace the Suck”

Announcements:  2nd Ted Talk on 10/27

Prayer:  Mr. T’s new Job, Dovetail’s Move

Sheepdog 9/25/20

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

FNGs: none.
EC: only Shredder for a soggy jog.
Warm Up: Mosey to the front to find some cover. SSH, Sir Fazio Arm Circles F&B, squared moroccan night clubs, Imperial Walkers and Hillbillies. Finished the warm-up with Wall of Defense and Muay Thai strikes.
The Workout: Wall sit for a 60 count. Then, one Pax set the duration with 50… scratch that, 100 (thanks Dovetail) Wing Chun style strikes. Other Pax lined up down the brick knee-wall for tons of fun!  Erkins, modified squats, LBCs, TUT Diamond Merkins, crab Cales,Low Slow Flutter, 1 leg Homer to Marge. Ended on Capoeira push-ups.
Mary: More LBCs, Giant Cockroach, “Not Peter Parker’s.” Dovetail wrapped us up with some active stretching.
Announcements: TEDtalk on 9/29 at 8:00.
T-Claps (Recognition): Boo Boo, 2nd post.
Prayer: Dovetail’s move to AZ.

Sheepdog – 9/18/20 ABsolute Burnout

/in /QIC:

EC:  Shredder & Sparky (FNG)

PAX:  Shredder, Sparky, Norm, Dovetail, Martini

FNGs:  Sparky (Electrical/AV Work)

Warm Up:  Laparound the parking lot.  SSH, Arm Circles, Good Mornings, Windmills, Daisy Pickers, Imperial Walkers, Hillbillies, Franketeins

The Workout:  Lined up with “side by side” with adequate space/social distance between PAX.  First PAX in line called an ab exercise to be performed.  Continued down the line with each PAX calling an ab exercise to complete 1 set.  Set 2 went the oposite direction.  Continued for 5 sets.  Between each set, PAX performed an exercise called out by Q.  Merkins, Burpees, People’s Chair, Dips.

Combatives with Master Shredder – kicking and striking

Mary:  Not Today – we got enough core during the workout

Announcements:  Mulch

T-Claps (Recognition):  Sparky for getting in the EC before his first workout

Prayer:  Contrinuing situation in our country

Thing of someone you haven’t seen or heard from in a while . . . Reach Out!

Honored to Lead

40 Year Old Happy Meal

/in , /QIC:
PAX: , , ,

4 times as many Pax as last week. Strawberry Hill back for the first time since March (by his own admission). Workout brought football and baseball to the gloom.

Warm Up:

Arm circles and Michael Phelps; the main thang would be enough of a warm-up and time would be short.

The Workout:

DOUBLE QUARTER POUNDER
Run 25 yards, do 25 merkins
Run backwards to Goal then run to the 50 and do 50 squats
Backwards to Goal Line run to the 75 and do 75 Mountain Climbers
Run backwards to the goal line and run to the hundred and do 100 SSH.
Rinse and repeat for the Double Quarter Pounder.
– 25 butterfly situps
– 50 jumping lunges, scale to squats
– 75 shoulder taps
– 100sec horse stance

FIELD OF DREAMS
Make a baseball diamond. Count off by fours.
Home plate: timer; 15 burpees
First Base: AMRAP twinkle toes until relieved.
Second Base: AMRAP capoeira push-ups until relieved.
Third Base: AMRAP J-Los until relieved.
Continue until all Pax have done the Burpees.

Combatives:

Self-induced Pressure points with common objects (pens, spoons, etc)

Mary:

Freddy mercury, Moguls, box openers, side crunches, plank pounders

Announcements:

No mulch this weekend

Prayer:

Gary(friend of Quiver), 70, on ventilator with COVID; Dovetail’s wife (get to a good place mentally)

It’s the Humidity That Gets You

/in , /QIC:
PAX:

Pax of 1 this morning. Must be the cold.

FNGs:

No, but I have been out of town for 2 weeks
Warm Up:

None, jumped right into the main thing
The Workout:

Not sayin’, cause I’m going to do it again next week. Teaser: lots of sports have been cancelled of late, but that doesn’t mean we can’t do a little football and baseball, by which I mean exercises that are vaguely related to some sport, somehow, either in name or setup.
Mary:

Heavy stretching
Announcements:
T-Claps (Recognition):
Prayer:

Dovetail’s wife. Dovetail’s parents considering a cross-country move. God to use this pandemic to strengthen families and our nation. Everyone affected by the hurricane in the Gulf.

Sheepdog 8-7-2020

/in /QIC:

PAX:

Shredder (EC), Dovetail, 16-Bit, Fanny Pack, Martini (EC)

FNGs:

Not Today

Warm Up:

Lap around the lot, SSH, Good Morning, Windmill, Daisy Picker, Imperial Walker, Hillbillies, Sir Fozio Arm Circles

The Workout:

Round 1:  Single Leg Squats x 10 (right then left), Merkins x 10 IC, Dips x 10 IC, Derkins x 10

Bear Crawl across drive way

Calf Raises x 10 IC, LBC x 10 IC

Lunge Walk back to starting position

Round 2:  decrease each exercise by 2 reps

Duck Walk across driveway, Lunge Walk back

Round 3:  decrease each exercise by 2 reps

Lunge Walk across driveway, Lunge Walk back

Round 4:  decrease each exercise by 2 reps

Duck Walk across driveway, Lunge Walk back

Round 5:  decrease each exercise by 2 reps

Bear Crawl across driveway, Lunge Walk back

Combatives – Blocking and Striking with Dovetail

Mary:

Reverse LBC x 15 IC, x 10 IC, x 5, IC

Heel Taps x 15 IC, x 10 IC, x 5 IC

Announcements:

Co-Q Duels next week, Mulching

Prayer:  16-bit Family member, unspoken

The Usual Suspects – Sheepdog 7/31/2020

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

Sorry for the late BB – Busy Friday & Weekend

EC:  Shredder, Norm, Mr. Teriffic, Martini

PAX:  The usual suspects –> above plus 16-Bit and Dovetail

FNGs: Not Today
Warm Up:  Mosey to the back of the school.  Circle up for SSH, Sir Fozie Arm Circles, Good Morning, Windmills, Daisy Pickers, Imperial Walkers and Hillbillies
The Workout: Recess – Circuit around the playground

Station 1:  People’s Chair

Station 2:  LBC’s

Station 3:  Step Ups

Station 4:  Merkins, Derkins, Erkins (PAX Choice)

Station 5:  ABS – PAX Choice

One PAX at each station while the one PAX took a lap around the track.  When he returned everyone rotated.

Made it through 3 complete rounds.

Shredder handled teaching combatives.

Mary:  No time
Announcements:  Openings on the Q sheet, Mulch
T-Claps (Recognition):
Prayer:  Mr. T’s cousin’s family recovering from COVID, Dovetail’s injured wrist

“Wow, these really are gold!”

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

It was a search for treasure.

Gold, specifically.

Sorry for the late BB post here, YHC had a whirlwind of a time since the AO, and only now getting back in front of the computer after a trip to Beech Mountain and a day of downhill mountain biking.

Warm Up:

Shredder, Mr. Terrific, and Fumunga for EC.

Side straddle hops, Moroccan night clubs, Frankensteins, and trunk twists, then mosey to the first stop.

The Workout:

Workout consisted of five stations (we only completed 4 before time), each station holding hidden treasure in the form of a small stack of gold playing cards. One man was chosen (or volunteered) to hunt, while everyone else held a squat. Once the treasure was found, the 5-6 cards dictated the exercises thusly:

♦ – 3 reps, ♠ – 6 reps, ♣ – 9 reps, ♥ – 12 reps

  • Ace: One-arm merkins
  • 2: Thighmaster – hold lunge position, pulse up and down in cadence. Suit count for each leg
  • 3: Travoltas – side plank, other arm points up, then shoots through arm
  • 4: Freddy Mercury
  • 5: Failure to Launch – squat hold for 10-count, then explode upward, land in a squat
  • 6: Shrimp-on-the-Bar-B – plank position, crunch arm and opposite leg
  • 7: Sterkin – step up each leg, then erkin. That’s 1 rep
  • 9: Not Quite Lay-Z-Boys – on your six, arms and legs up, extend and lean back as much as possible until you roll back or touch the ground. That’s 1 rep.
  • 10: Twinkle Toes – squat hold with calf raises, in cadence
  • Jack: J-Los – Elbow plank hold, hips rotate side to side to kiss the ground
  • King: King of Hearts – karaoke suicides

Combatives:

Sitting kick defense – front kick (remember to thrust hips forward!), twist kick (hips shift out L, R leg kicks to the outside, then switch legs), side fall turn kicks

Announcements:

Mulch signups

Prayer:

Mr. Terrific’s wife’s roommate tested positive for COVID; general continued health for the PAX

Sheepdog 7/10/21

/in /QIC:
PAX: , , , ,

EC: Mr. Terrific & Shredder 
FNGs: none
Warm Up:  Moseyed to the front, SSH, Sir Fazio Arm Circles F&B, Michael Phelps, HBs & IWa, Squats, Wing Chung punching in cadence x 50. We then practice the Wing Chung shove.
The Workout: Pax lined up on the curb for traveling quick feet. When we got to an island we dropped to traveling planks. At The end of the parking lot we did 10 merkins. Then front kicks to the other side. Traveling quick feet and planes all the way to the other end of the parking lot. Then lunges back across the parking lot with a focus on posture. Inside Crescent kids back across the parking lot. Then traveling quick feet and planks back across. 10 merkins at the end followed by front kicks. Traveled one more time back to the starting point where we finished with three sets of dips and erkins.
Mary: LBCs, shoulder taps, LSF, crab cakes, have a nice day.
Announcements: Bass Lake mulch, Forceps’s move, 10 yr convergence
T-Claps: Dovetail for riding up on his bike.
Prayer: Mr. Terrific took us out. Pax, our country, our sanity.

Fake News

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

YHC didn’t make it out for EC due to wallpapering late into the night prior, but Shredder and Norm got theirs in. Snap in the house for his first Sheepdog.

Title courtesy of Shredder after YHC was said to be misleading first by saying we’d mosey around to the back, but by way of the front, and later, that the first exercise was most challenging when in fact that turned out not to be the case.

Warm Up:

SSH, Moroccan night club, frankensteins, Imperial walkers, Michael Phelps, and Good Mornings.

The Workout:

Tabata style, 4 groups of exercises, each one having a main exercise and an active recovery exercise in 3 sets, 40s/40s first set, same for the second, and third was 40s/20s. 1 min break between each group.

Group 1
Work: Lateral tap-overs to hop
Active Recovery: Plank

Group 2
Work: Double merkin to double plank jack, with a shoulder tap on each plank jack
Active Recovery: Squat hold

Group 3
Work: Straight-leg bicycles
Active Recovery: Reverse plank

Group 4
Work: burpee followed by rocket hop (squat jump on 4 compass points)
Active Recovery: Superman (on belly, arms & legs up)

Combatives:

Circle block/strike combo, low and high

Mary:

Round-robin: American hammer, LBC, Freddy Mercury, Pickle Pounders, Box Cutters
Announcements:

1776 workout tomorrow, 6am @ Womble

Prayer:

Just the general state of things, for F3 men to stay healthy and strong.