A Few of my Favorite Things

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6 for EC! Probably some kind of Sheepdog Record. Shredder, Sparky, Dovetail, Fumunga, Martini, and Quiver for 2 miles.

 

Warm Up:

  • Body circles
  • Indian run: Jog/high knees/butt kickers/karaoke
  • Samson stretch
  • Lunge pulse
  • Inch worm, jump legs forward, then back pedal to start

The Workout:

Bikes, books, guns, keyboards

After each “favorite thing,” sprint from one end of the lot to the last median, then a jog once around the lot.

AK-47s

Start laying down, do 10 hollow body rocks (start on back, roll to your front, always keeping head, arms, and legs of the ground, like rolling in the mud), push to plank on the last, then “check the action” with a 10-count of shoulder taps, then “fire”with 10 jumps (legs forward into crouch, hands don’t move). Made mention that an AK mag holds 20 to 30 rounds, so they can be greatful they only had to fire 10.

 

Alternatively, do reps of 3, and rinse and repeat for as many Pax as there are (use a multiplier if there’s 3 or less)

 

Clickety-Clack (building custom keyboards)

Start at one median, go to the next.

Fancy feet for a Pax-count of 10, then smash the enter key with a frog jump. Continue through each pax.

Downhill MTB (Bikes)

Freddy Mercury, starting slow and speeding up, then pop up and do 6 box jumps burpees

Books (C.S. Lewis, LOTR)

Orc squats: deep squat, hands on the ground, clean and jerk, landing with hands overhead, in a deeper squat). 20 reps.

Lewis – Mere Christianity – dynamic tension: front, side, down, up. Go through twice, recover for 20 sec, then twice more.

Combatives:

45° defense. Start with hands up in disarming position. Block punch by stepping close at a 45° angle. Don’t want to be too far away from attacker. As you step, punch to floating ribs, then follow with an elbow to the GB20 pressure point.

Mary:

Round robin. Homer to Marge, low slow flutter, crab cakes, Freddy Mercury, LBCs, boat canoes

Announcements:

  • Dovetail moving on 15th, help needed
  • Ultimate on Monday, 5:30am @ Womble (lit field!)
  • Gather angel tree stuff @ Sheepdog for HSPD. Check Slack.
  • 2 good Ted Talks so far, see Slack for recordings. Breech up next
  • Dovetail moving on 15th, help needed

Prayer:

  • Fumunga expecting a girl!
  • Fumunga’s and Quiver: people passing from COVID
  • Quiver just celebrated 19th anniversary
  • Noah’s ark
  • Shredder’s tests to discover what’s up so he can continue exercising
  • Dovetail’s move and wrist

 

 

Not so Terrible Twos

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Sparky and Dovetail in the house. Turned it into a good co-Q.

Warm Up:

Circles, working down the body; SSH, then seal hops, then cross-legs; Frankensteins, and a short mosey

The Workout:

Circuit:
Sparky named these “Poppy Squats” (poppin’ a squat). Wide legs, 4-count down, then back up, but don’t lock out the knees, so you stay in constant tension.
Pulse Lunges in cadence
Box jumps
Spiderman pushups with travel across the knee wall.

Sparkly took over from here, being considerate of Dovetail’s broken and torn wrist with some Homer to Marge, Hello Dollys, Freddy Mercury, and then some traveling squats in cadence, and finally some slow bicycles followed by side planks.

Dovetail led through the circuit for a second time, then to the parking lot for suicides, one person in plank hold while the other sprinted by two parking spots, then jogged backwards, and switched. Went 2-4-6-8-10-8-6-4-2.

Combatives:

Broke down wing chung punches and blocks

Mary:

We swapped off for Mary with Butterfly sit-ups, Not-quite-lazy-boys, and heel pulse-ups, then lying-down hillbillies, and ending with pushups while Dovetail modified by doing pickle pounders.

Prayer:

Our country, citizens, and eventual president.
Dovetail found a house in AZ, but we have to be out of ours in Fuquay by Nov. 18, but kids have school until Dec. 18, and so far no place to stay for the interim. Prayers that works out, as well as AZ school decision. Finally, Dovetail’s MRI came back and showed a torn ligament and probably also a fracture, so it’s a bad time for the wrist to be not up to par.

Sheepdog 10/16/20

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3 Pax braved the rain and got it done at Sheepdog! All 3 With EC. Way to go.
FNGs: None
Warm Up: SSH, Sir Fazio Arm Circles, Good Mornings, Michael Phelps, IWs & hillbillies.
The Workout: Kicked off the workout with 100 core; 25xLBCs, 25xGiant Cockroach, rinse and repeat. Then pax traveled across the two brick knee walls by moving 3 and then 3 exercises; Eerkins, Dips, Diamond Erkins, etc. lunge walk between knee walls. We mixed in other exercises with WC Strikes, blocking, squats, and squat kicks.
Mary: Homer to Marg, Box Cutters, Monkey Humpers, Low Slow Flutter, American Hammers, heal taps, Freddy Mercury.

Announcements: HS Food Pantry work, Needmore Ruck to FQV Food Pantry.
Prayer: pax, families, Divetail’s move.

Sheepdog 10-9-2020

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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

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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

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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

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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

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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

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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

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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