“Wow, these really are gold!”

/in , /by

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, â™  – 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 /by

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 , /by

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.

Sheepdog – 6/26/20

/in /by

FNGs: none
Warm Up: Mozie to the parking lot, Sir Fazio Arm Circles f&b, overhead claps, seal claps, Michael Phelps, Good Mornings, windmills.
The Workout: Pax lined up for some shadow boxing rope drills. Duck unders down the parking lot line, 3 burpees at the end, & Lunges back. Then duck unders with jabs, 3x dbl Merkin burpees, and squats side to side moving back. Repeat adding leg checks.

Then Pax found a handicap sign for support and knocked out 40 calf raises each leg.

Then Pax found a knee wall for some dips, squats, erkins, & dirkins  both normal and TUT.

Mary: Pax rotated through leg raises, LBCs, heal taps, plank jacks, Homer to Marg, shoulder taps, Freddie Mercuries, & 3 minutes of embrace the duck.
Announcements: Bass Lake mulch project.
T-Claps (Recognition): 3 for EC; Norm, Martini, Shredder.
Prayer: Pax in general. Keep you’r head up.

2,000 Rep Dora, Sheepdog Style

/in /by

FNGs:N/A
Warm Up: Mosey around the parking lot and circle up. Started with side straddle hops, good mornings, fozzy arm circles forward/reverse, and daisy pickers with a clap behind the back.
The Workout: Partner up for Dora: 100 squats, 200 merkins, 300 LBCs, 400 jump ropes (normal for most, fancy Double Dutch if you’re Gump!)

Mosey to the back for the kickboxing that was mentioned in the pre blast

Surprise another Dora! 100 chair kicks, 200 back kicks, 300 front kicks, 400 jab cross combos

Mary: About 4 minutes of embrace the suck holding plank and doing variations including 1 arm up and repeated up/down chill cut
Announcements: Signup to mulch in Holly Springs, reach out to Breach for opportunities to support Veterans
T-Claps (Recognition): Pikachu running 5 miles to get to Sheepdog, doing EC, and  running home after the beatdown
Prayer: Martini and his family, others that have lost loved ones recently, friends and family that are sick

10 Sheepdogs become Dragon Warriors

/in , /by

FNGs:None today
Warm Up: EC was our warm up then right to the Workout, because I had a lot planned and only 45 minutes to execute!
The Workout: Went with a Kung Fu Panda theme and decided to do workouts inspired by the 5 main styles in the movie and finish with a customized exercise made for this AO.

3 merkins to kick off each segment

Krane

  • side straddle hops x20
  • Fozzy arm circles forward then reverse, seal claps, overhead claps, overhead claps, seal claps, arm circles reverse then forward with no breaks

3 merkins

Snake

  • plank snake agility around the parking lot
  • Indian snake run

3 merkins

Monkey

  • 11s with monkey humpers and Monkey ladders(goofballs) all in cadence

3 merkins

Tiger (55 deconstructed burpees split between two sets of 11s)

  • 11s with squats and plank jumps forward and back 
  • 11s with merkins and squat jumps (this one in place, no rest in between)

3 merkins

Praying Mantis

  • 4 minute embrace the suck meditation hold

3 merkins

Panda/Dragon Warrior

Bear Crawl Ring of Fu

  • Bear crawl clockwise in a big circle; 1st pax calls out a number and then on his “up” everyone jumps up and throws that many wing chun strike combos in cadence; then Back to bear crawling the circle and repeat with the next pax until all pax have gone and are sufficiently smoked

T-Claps (Recognition): 4 Pax for EC, My 3yr anniversary
Prayer: Graduates, leadership, the direction of the country, the police and military, recent losses

Sheepdog 5/29/2020

/in /by

EC: Martini, Norm, Mr. Terrific, Shredder 
FNGs: none
Warm Up:  Shredder kicked it off with lots of arm. OH Claps, Seal Claps, Sir Fazio Arm Circles, Moroccans Night Clubs, SSH, IW, HB, Frankensteins, & HB Frankensteins.

The Workout: Dovetail picked up the Q with a rotation of goodies. One pax set the pace by sprinting down around the island. 3 set. All hurt!

YHC picked back up with various sets of striking (lots of striking), kicks, dips, erkins, and combos

Mary: Pax choice as we went around the circle with LBCs, V-ups, box cutters, etc.

Announcements: Rune-Sign up. Adopt-a-highway clean-up on Sunday.
T-Claps (Recognition): Martini for getting out despite a challenging time. We got your 6 brother.
Prayer: Mr. Terrific new job opportunity. Martini’s mom and family.

Third Time’s Charming

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Warm Up:
Mosey round the school
Walking sumo squats, hands up, then out
SSH
Morrocan Night Club
Side leg lift
Imperial walkers

The Workout:

Burpee progression – 2s, then 4s, with short runs in-between. Start with burpees, halfway across the lot, burpees, run the rest, burpees, then run back to start
Regular
Double Merkin
Tuck

Ab pulse-ups (stretched out, arms and legs come up about 1ft)
Rinse & repeat burpee progression

Merkins, 5sec up/down for 3, then 3sec u/d for 3, then 1sec u/d for 4
Squats to same tension cadence
Down dog shoulder press to same cadence

Combatives:
Review of side kicks from last week
Learn roundhouse kicks
(Pivoting so your base heel points toward the target is crucial!)

Mary:
Side crunches
Sit-up twists
Pax call out an exercise:
Boat canoes (super slow, courtesy of Banana Seat)
Xs and Os (Yosemite)
One-legged homer-to-marge (Norm)
Toe touches (Martini)
Break dancers (Shredder)
And I can’t for the life of me remember what Mr. Terrific wrapped us up with!

Announcements:

Keep an eye out for the June challenge announcement. Hint: it’ll be called “RUNE”

Prayer:

Mr. Terrific’s job search

Sheepdog 05/08/2020

/in /by

FNGs: none
Warm Up: Mossy around the school, Modified IMs, Sir Fazio Arm Circles, Squat Hold w/ Overhead Claps, Michael Phelps, Moroccan Nightclubs, Shoulder Taps.
The Workout: Build-a-Bear; Pax picked one back to back parking space line. Started with one Squat, Bear-crawled to the middle, one Merkin, then Bear-crawled to the end for one Burpee. Back to the middle for two, and so on, up to 10. Form was shot and Pax were breathing hard by the end.

Combat: Did a couple squat kicks to transition into combat and then introduced Pax to the Side-kick.

Mary: Went around the horn. Pax selected various core related exercises to finish us out.

Announcements: Various AOs opening back up.
T-Claps (Recognition): Fanny Pack and Shredder for EC.
Prayer: Continued prayers for everyone trying to work through this crazy time. Specific prayers for Fanny Pack’s friend in the hospitality business in Chicago. Norm took us out.

Sheepdog 5/1/2020

/in /by

FNGs: none
Warm Up: loop around the school then some traditional F3 favorites; SSH, Sir Fazio your arm circles, , Moroccan night clubs, Frankensteins, toe taps.
The Workout: Transitioned to three sets of merkins and squats. Slow down the fast up. Moved to combat with some punch, elbow, knee strike combinations, then some block/strike combinations.  Sprinkled in some more squats, lunges, jump squats, and star jumps and we had ourselves a good time.
Mary: Capoeira push-ups, Crabcakes, LSF, and box cutters.
Announcements: welcome back into the gloom for many. Felt really good to see everyone out.
T-Claps (Recognition): Gump for making sure we got back at it.
Prayer: F3 Pax during this time, families, jobs, and t-claps to those who are going above and beyond right now.