Flaming Burritos?!!!

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FNGs: N/a on this 24 degree morning

This was preblasted as “There’s something about Mary, show up to find out what it is.”  I was  excited by the 1 HC and several thumbs up, but was ecstatic to see 4 brothers waiting for this beatdown when I finished EC and made my way over to the side parking lot!

Warm Up: Mosey to the building and circle up for Fozzy arm circles forward and reverse, Michael Phelps, and Good mornings.
The Workout: Today’s workout will be a you vs you, three round, all out battle with Mary in the subfreezing temperatures!

Round 1 (10 minutes)

4 minutes AMRAP

  • 4 broken recliners with split lunge
  • 8 Jay Los
  • 12 Flutter kicks

1 minute AMRAP

  • V-ups

rinse and repeat with no rest to finish Round 1

A brief intermission for talk of being dead already/recovering and on to round 2

Round 2

AMRAP for 10 minutes starting with 1 rep of each, then 2,3,4,etc

  • plyometric mixed grip merkins
  • Right side single leg v-up then double leg
  • Left side single leg v-up then double leg
  • Flaming Burritos

Another brief intermission to discuss combatives with everyone kicking the Q in the nuts/recovery

Round 3 Final round of the fight, 5 complete rounds gets you a win by decision, 6 gets you a KO victory! Mumble chatter about a W is a W then we got started

  • 10 plank jacks with shoulder taps
  • 10 Superman swimmers
  • 10 crossbody v-ups

All Pax completed 6 rounds with a minute to spare, but unfortunately no time for combatives.

Shredder led us in embrace the suck for the final 3 minutes.

Mary: All of it
Announcements: Someone was keeping their birthday a secret, thanks Finkle for the heads up, and Happy Birthday to Yosemite! Money is being raised for First aid kits for the HS Police dept. Make sure to buy some squares for the Super Bowl.

T-Claps (Recognition): Farva finished the monthly challenge and everyone for showing up this morning in 24 degree weather!
Prayer: The current situation with this country, troops in D.C., and those effected by the pandemic.

Sheepdog 1/22/2021

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PAX:  Farva, Shredder, Martini

FNGs:  None Today

Warm Up:  Lap around the lot and the ususals:  SSH, Arm Circles, Good Mornings, Imperial Walkers, Hillbillies, Frankensteins, Daisy Pickers

The Workout:

PAX split into 2 groups.  PAX 1 or each group performed 5 burpees while the remaining PAX held People’s Chair against a column. Switch.

Round 2:  4 Burpees, Round 3:  3 Burpees, Round 4:  2 Burpees, Round 5:  1 Burpee

Headed to the knee walls – PAX 1 Performed 10 Erkins while the remaing PAX performed LBC’s.  Switch

Round 2:  8 Erkins, Round 3:  6 Erkins, Round 4:  4  Erkins, Round 5:  2 Erkins

Back to the columns – repeat starting with 4 Burpees, 3 Burpees, 2 Burpees, 1 Burpee

Knee Wall – repeat starting with 8 Erkins, 6 Erkins, 4 Erkins, 2 Erkins

Shredder handled the combatives – Kicks

Mary:  Sit-up variations

Announcements:  None

Prayer:  State of the Nation

Sheepdog – 01.15.21

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“You can get 6 more inches if you lay it flat.”  That may actually be the pre-blast for GP?  3 pax started at 5:20 with some EC.  Farva and Shredder with the monthly challenge and DJ Forceps with the playlist and light warm-ups.

ME started at 5:45.

FNGs: None.
Warm Up: SSH, SFAC front and back, Overhead Claps, Seal Claps, HBs,  IWs, and Frankenstein.
The Workout: Pax mozied to the front of the school for three rounds or Step-ups, Merkins, and Dips.  Then three rounds of single-leg lunges, and pendulum Merkins (Pax kept feet in one spot and traveled back and forth in cadence.  1, 2, 3, to the left then down; 1, 2, 3 to the right then down and so on to ten).  We then mozied to the parking lot to work on kick and evasion drills followed by 2-strike and evasion drills.  Solid Mumblechatter!
Mary: Back to the flag for 10x LSF, 10x single leg Homer to Marg (both sides), 10x Box Cutters, 100 LBCs in cadence, 20x Crab Cakes in cadence, and Have a Nice Day.  Somewhere around 75 LBC Forceps started to pray to Jesus, Mary, AND Joseph.
Announcements: Wrightsville 1/2 and full.  Pikachu TEDtalk.
Prayer: Family/sanity, working through grief, our children, nation, etc.

Fighting Fit Tabata Bday Q

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FNGs:N/a
EC: Farva and Fanny Pack for 100 hand release merkins, 150 squats, and 200 crunches
Warm Up: side straddle hops, fozzy arm circles forward and reverse plus t-claps, good mornings, and daisy pickers
The Workout: I’m always looking for something new to Q and today it was a full body Tabata Circuit. 56 rounds of 20 seconds all out maximum effort, followed by 10 seconds of rest for the following:

Irkins, jump rope, Derkins, jump rope (Repeat)

chair kicks, mtn climbers, star jumps, mtn climbers (repeat)

bttw, wing chun strike combos, scorpion dry docks, wing chun strike combos (repeat)

Superman pull downs, jump rope, homer to marge, jump rope (repeat)

bicep merkins, jab cross combos, bicep body curl, jab cross combos (repeat)

dips, criss-cross hops (repeat 3x)

crab cakes, fast feet, t-stand kicks, fast feet (repeat)

Mary: 1 minute hollow body hold followed by 3 nonstop 45 second rounds of: extreme mountain climbers, tap crunches/Freddie Mercurys, Peter Parkers, and heels to the heavens reverse crunches

Announcements: Trail Run coming up late January/early February
T-Claps (Recognition):Fanny pack for the accountability and getting the challenge done, Norm for making it out in the miserable weather to support my Q.
Prayer: the country and the situation with the pandemic

The 12 days of Suck

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FNGs:none
Warm Up:started with a lap around the parking lot and circled up for side straddle hops, fozy arm circles forward and reverse, seal claps, overhead claps, Michael Phelps, good mornings, and daisy pickers

The Workout: mosey to the side of the school where the brick pillars and wall are(will need that later)

Got the holiday beatdown started with “here comes Merkin Claus.” Norm made the comment that it must be Santa’s 3rd cousin. Got down into plank and played Here comes “Merkin” Claus while doing nonstop mountain climbers/plank jacks alternating on “lane” and doing merkins on “Santa.” Ends up being 2 1/2 minutes of plank work and never being able to listen to that song the same way again!

mosey for a lap around the big parking lot

Next up on the holiday beatdown was the 12 days of Sheepdog. We alternated the verses but all of the “gifts” were predetermined.

On the (x) day of Sheepdog my Q said to me

Give me one man maker burpee

2 box cutters  (in cadence)

3 prisoner squats

4 T-Stand kicks (in cadence)

5 CRAAB CAAAAKES  (in cadence)

6 boats a rowing (in cadence)

7 Side hop moguls (in cadence)

Recovery lap

8 stars a jumping

9 Scorpion dry docks

10 10 count jump rope

11 wing chun combos (3 strike)

Recovery lap

12 Australian ass smacks (T claps for in cadence)

  • After this was over the Pax unanimously declared the backblast title should be the 12 days of suck!

Mary: introduced a new 12 count move that goes straight to your waist, appropriately named Krispy Kreme’s. We knocked out a dozen of them for Mary.

Announcements:
T-Claps (Recognition):
Prayer: Prayer for Pax’s M’s about to go through surgery, toys for tots and the impact it has on those families in need, families of those  effected by the pandemic

Simple But Effective

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PAX: Norm, Shredder & Martini for EC, added Scrapple for the Main Event

FNGs:None

Warm Up:  Quick lap around the parking lot and then the usual – SSH, Arm Circles, Good Mornings, Imperial Walkers, Hillbillies, Windmills, Daisy Pickers, Frankensteins

The Workout:  Headed to the back of the school for a simple but effective beatdown.

Station 1 – Core

Station 2 – Upper body

Station 3 – Lower Body

Timer was a lap around the track

4 Rounds with exercises changing each round

Back to the front of the school where Shredder went into teaching comatives

Mary:  Home to Marge, Freddie Mercury, LBC’s

Announcements:  Beer Ruck Saturday, Christmas Party Next Week

T-Claps (Recognition):  Scrapple – first workout was Wednesday and this made 3 in a row – way to get after it!

Prayer:  All those struggling with everything that is going on.  Scrapple took us out

4 corners of Dora

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Saw a post late the Shredder was looking for a Q for Sheepdog,   YHC had not Q’d sheepdog so I message him that I would take it. Picked up Bobby Boucher for a clown car to AO.

FNGs: none
EC: Shredder

Mosey around the side parking lot circle and head to the front of the school.
Warm Up: SSH, Sir Fazio Arm Circles Forward and backward, Imperial Walkers, Hillbillys, Good Mornings

The Workout:
Thang 1: 4 Corners, Merkins, Monkey Humpers, Carolina Dry Docs, Squats. We started at 5 at each corner, worked up to 10, was going back to 5 however stopped at 8 to move on to the next workout
Thang 2:  Dora 123, 100 Step-ups, 200 Freddy Mercury’s, 300 LBC;s,  only ended up on 100
LBC’s to leave time for Shredder for some combat work.
Combat: Worked on firing punches by pushing into the ground first, 10 each side, the added
punch for 10 each side. Then finished with 10 on each side of finishing the following through the punch.

Mary: Ain’t got time for that.
Announcements: Frosty Saturday, Dec 5th, Beer Ruck on the Dec 12th, Christmas Party 17th.
T-Claps (Recognition): Shredder doing EC on his own, Bobby Boucher for doing 4 in a row this week.
Prayer: YHC Highs Schoool Friend Don Millers Family, Bobby Boucher Managers wife’s Father in Law Passed, 187 and wife, Shredder and his sleep issues.

Was good to Q again, it has been too long, will look back to getting on it more often.

Sheepdog 11/27

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FNGs: none
Warm Up: mosey around the parking lot with intermittent warm-up exercises; SSH, SFAC, Overhead Claps, Seal Claps, Good Mornings, IP, and HBs. We added a couple of Muay Thai Wall of Defense blocking and combo Wall of Defense with an el ow strike to tease in some combatives.
The Workout: we started off by having Pax travel 1/2 down the parking lit with front kicks then the remaining 1/2 with lunges. Rinse and repeat x3. Then a Sheepdog style Build-a-Bear. Pax Bear Crawled from one side of a back to back parking line to the other then adds 1 Merkin. On the return we did Duck Under, Hook Punch combos. This continues with +1 Merkin until 10. Once done we Mossied to the brick knee wall for some TUT Dips and Cobra Merkins.
Mary: Deals Choice as Pax rotated through an assortment of our favorite core exercises.
Announcements: Frost Ruck on 12/5. TEDtalk with Bacon coming up.
T-Claps (Recognition): All Pax for coming out the day after Thanksgiving. BINGO’s first trek to Sheepdog. Mr. Terrific and Shredder EC.
Prayer: M’s with ongoing health issues, Dovtail’s move to AZ. Pax how are alone during the Holidays.

Sheepdog – 11/20/20

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FNGs: none
Warm Up: Sir Fazio Arm Circles, Overhead Claps, Michael Phelps, Good Mornings, Wind Mills, IWs, and HB.
The Workout: Pax rotated through rounds of exercises.  One pax leader with strikes, wedging, double strikes, triple, etc. 25 – 50 each, depending on the round. Other pax rotated through step-ups, front kicks, dips, side kicks, merkins, LBCs, Round House kicks, giant cockroach, cobra push-ups, & crab cakes, depending on the round.
Mary: 10 minutes of stretching to end the week.
Announcements: Gravel at Momma’s House, TEDTalks, HSPD Angel Tree.
T-Claps (Recognition): EC Norm and Shredder
Prayer: several M’s battling illnesses. Dovetail’s move. Pax dealing with COVID. Leadership and Community.

Let’s Just Get the Math Right

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Today marked YHC’s 200th post this year. Apparently, I also posted at Sheepdog for my 100th post earlier this year. See what I did there…I have not been down to Sheepdog for a couple months now and man…that site has changed. A new middle school will be going up and as we drove in Hardy said, “This is a weird time to build a school…will anyone be in it?” I agree. But also, I’m so glad, that I didn’t intend to Q any Thangs on the large field because, well…it ain’t there no more! The pre-blast promised 200 reps of something or some things, plus a fire hose. So, YHC thought I would have a bit of fun initially with this promise. 7 PAX and a pooch for a penchant for making “fragrant” contributions along the way posted at Sheepdog  and put in strong work!

FNG’s: none

Warm Up: SSH IC x30, Good Mornings x10…quick mosey and then Frankenstein’s x10 IC and then the smell of some effervescent Pooch poop, so YHC called 10 burpees and then a move on. Upon the mosey to the next spot, YHC called 10 more burpees and some PAX said, “there’s no way this is the 200…there will be a Mutiny at Sheepdog!” I wanted to string everyone along a bit. Honestly, I’m not sure how you could work 200 burpees into a workout but I’m sure there’s always a way with F3. At this point, Shredder also commented that if YHC called this, during the Mutiny, there would be some close-quarter combat. Coming from Shredder, I really did not want any part of that! finished with 10 ct. IW’s and HB’s.
The Workout: Immediate rush to the benches for 20 irkins, 20 step-ups, and 20 dirkins. YHC then paused before calling the mosey to see if PAX thought perhaps this was the workout. Mosey to the back of the school where PAX came upon a fire hose at the far end of the blacktop. The Thang here was each PAX takes a turn carrying/running/walking/moseying/sprinting with fire hose from one end of the lane to the other. All the while, other PAX were completing an OYO running set of 200 merkins, 200 squats, and 200 dips. We got through about 4 rounds for all PAX on the fire hose before YHC called a “circle-up”. In F3…we pick up the 6…always. YHC asked the PAX how many of each exercise they may have had left. We went with whomever had the highest number and then the entire group would bang out the rest of the reps to complete that set. We did this for the merkins, dips, and squats. During this time, it was difficult to pick up the math to finish reps…16-Bit was bent on getting the math right! Who does what…who does how many, etc.
Mary: When YHC asked if there were any combatives today, the experienced site Q’s replied that they had done enough. So on to Mary. 50 LBC’s IC, 25 WW1’s, 13 H2M, 12 Pickle Pounders. Have a nice day!
Announcements: HS Half Nov. 14th. Holly Springs PD has their Angel Tree up and ready. Martini is a point of contact for this. Sheepdog and the Nest will serve as drop off sites for these items. Dovetail garage sale on Nov. 14th…all serious offers will be accepted! He moves and needs help on Nov. 15th. Breach will bring the TEDTalk on Nov. 17th.
T-Claps (Recognition): Martini completed a half on birthday number 40…did it in almost 10 less minutes than his goal. Great work brother!
Prayer: Dovetail’s move, Noah’s Ark and Lipsync, 187 and his M, YHC and his M, dealing with some recent, recurring, and worsening health issues. Shredder took us out.