Full House

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Pax of 15 out in the gloom for a Sheepdog record. A bunch for EC. Many guests including Crab Legs and Howard in attendance. Co-Q with Shredder taking combatives. May it truly be said that a good (sweaty) time was had by all.

Warm Up:

Leg lifts, SSH, trunk twists.

2 rounds:
30s Plank hold
30 Mountain Climbers
20 Alternating Reverse Lunges
10 cadence Plank Up Downs
5 Squat Jumps

The Workout:

4 rounds, every 2 mins, split into even groups
10 imperial squat walkers
10 pullups
10 box jumps

Wing Chung punching circle while each pax in turn does an exercise, recover in between each round
10 capoeira pushups
10 break dancers, double punches
(ran out of time for round 3 with triple punches 🙂 )

Combatives:

Mechanical Advantage Control Holds, Theory and Application, parts I-III.

Mary:

Core incorporated. Good thing since we were outta time anyway.

Announcements:

Last AO of Q-Swap with Carpex tomorrow, 6:30 at Bond Park, led by Slide Rule and Skidmark(?)

T-Claps (Recognition):

Crab legs, successful carpal tunnel surgery for Dovetail’s M.

Prayer:

Crab Leg’s father-in-law Bob (new lease on life), Howard’s son (pneumonia + flu), Shredder’s coworker Danielle (cancer + other).

Figgy Pudding

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Apologies for the super-lateness of this post. Family in town, yada yada, no excuse, I’m sorry! 4 HIMs out for YHC’s first post-Christmas AO. Great time, great weather.

Warm Up:

Kidney massage, torso twists, side-straddle hops

Blackjack with Squats and Imperial Walkers (mixed in with hillbillies and LBCs).

The Workout:

15 reps each, then 12 each (original plan was 18-15-12-9-6-3, but not enough time):

  1. Catalina winemakers
  2. Cheerleaders
  3. Box jump burpees
  4. Dips
  5. Lt. Dans

Combatives:

MACH techniques

Mary:

Incorporated into the thang.

Announcements:

Throwback week next week

Frozen Cheer

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Coldest morning yet for Sheepdog, but the biggest group in a while. Norm is back from training, so thankful to have him back safely. Co-Q today with Shredder leading the Warm-up and Mary, Dovetail leading the Thang and Combatives.

Warm Up:
SSH, squats, SSH, squat with leg lifts, fazzio arm circles, hillbillies, imperial walkers.
Indian run with dumbbell

The Workout:

Tabata Torture
9 stations, each one does 2 minutes of Tabata (20 sec work, 10 sec rest)
1. Hand raise push-ups
2. Kettlebell Turkish get-ups
3. Hammer curls
4. Overhead press
5. Tricep extensions
6. Dumbbell thrusters
7. Plank jacks
8. Two-handed curl
9. Burpee box jump-overs

Combatives:
M.A.C.H techniques (mechanical advantage control hold) 1 & 2: dosey-do, bicep grab, ridge hand across chin, to elbow drop and shoulder pivot.

Mary:
Low slow flutter
Box cutters
LBCs
Break dancers

Announcements:
Celebrate Recovery: if you have a hurt, hangup, or habit that you want relief from, or if life just doesn’t seem perfect, this program can benefit anyone. Contact Dovetail (Jess Hines) for details.

Prayer:
Sargeant Pepper (heart attack at AO yesterday, recovering in hospital), praise for the dad of Mr. terrific’s coworker who is doing better, general prayers for marriages.

Sheepdog 12/13/19

/in /by

FNGs: none
Warm Up: Gump had our warm up with some of our F3 favorites
The Workout: mosied to the circle at the front of the school for some erkins, derkins, striking, and wedging. Mosied to the side for some stations. One pax set the pace by running from end to end, under the overhang, while the remaining pax cycled through weighted squats/lunges, lateral pulls and buss-drivers (25lb dumbbell), striking/blocking, burpees and no-hand merkin burpees.
Mary: LSF, Fertilizers, crab cakes, and capoeira push-ups.
Announcements: F3 Christmas Party
T-Claps (Recognition): Beater showing up for early EC. Also EC, Mr. Terrific, Dovetail, Shredder.
Prayer: a lot of people dealing with health issues, loss, etc.

Smells Like Teen Spirits

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6 HIMs at Sheepdog this morning. YHC was saddened to learn there are no accessible rocks to play with.

FNGs: None  

Warm Up:  10 Good Mornings, 10 SSH, 10 Cherry Pickers (DT informed the group cherries grow on trees- point taken), 10 Imperial Walkers, 10 Hillbillies, 20ct Pigeon Pose

The Workout:

Mosey around the back of school to benches

10 Erkins, 10 Derkins, 10 Dips, 9 Erkins, 9 Derkins, 9 Dips

Mosey to half wall

Roll the Dice (5-11) .

  • 7 Rockies
  • 10 LBCs
  • 9 Dips
  • 5 Erkins; 5 Derkins
  • 5 x 3ct Shoulder Tap Planks
  • 10 Merkins
  • 7 Diamond Merkins
  • 6 – 8 inches
  • 5 x 3 ct Plank Jacks
  • 10ish Burpees OYO
  • 10 Willy Mays Haze, 10 windmills

Mosey back to flags

15 yard Frankensteins and Karaoke

Face cards (10s)

  • Merkins and LBCs (diamonds)
  • Rocky’s (clubs)
  • American Hammers and Lunges (spades)
  • Plank Jacks and Mountain Climbers  (hearts)
  • 10 ct Happy Days (Jokers)
  • More stretching

13 minutes of Dovetail’s Defensive training

Announcements: HSHM Saturday, Frosty CSAUP, Christmas Party Sign up

Prayer Requests: Prayers for Teen’s Spirits- Quiver’s daughter, Trojan’s teenager, Shredder’s manager’s teen, Sprinkler mentioned fentinal laced vape juice has made its way to our area and drug OD’s are rampant.

Star Wars

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Pax of 2 for a chillier-than-expected post-Halloween workout. YHC’s family dressed up in Star Wars garb last night, and despite being in a (pretty good if I do say so myself) Vader costume, was informed by 3-year-old 2.0 that I “look like Elsa” (from Frozen)

Warm Up:

SSH, High knees, high knees & high hands, jumping lunges, shoulder taps – rinse & repeat. Then Morning Pickers, side bends, and knee crescents.

The Workout:

Jab-cross-front kicks. First round nice and even, second round slower and with better technique/more power, third round with speed & power.

Double-elbow strike to cross-body knee strikes, down the parking lot.

LIGHT SIDE: Indian run around 1 lap

DARK SIDE: Hold plank while each PAX in turn does 10 merkins. Repeat for a second round.

LIGHT SIDE (same as before)

DARK SIDE: Hold horse stance while each PAX in turn does 10 squats. Repeat for a second round.

LIGHT SIDE

DARK SIDE: Very slow and deliberate wing-chung punches while each PAX in turn does 20 full-speed. Repeat for a second round.

Mary:

Imperial walkers, hillbillies, low slow flutter, LBCs, side dips, bicycles, butterfly situps.

Announcements: HS marathon in a month
T-Claps (Recognition):
Prayer: Crab legs

Shredder’s Revenge 10/25/19

/in /by

Pax of 6 this morning.
FNGs: 0
Warm Up:

Light warm up lap to front circle

Side straddle hop

Sir Fozio Arm Circles (f&b)

Michael Phelps

Squats

Frankenstein

Squat kicks

Front hand jab, reverse punch

Merkins

Dips

The Workout:

Indian run with Imperial walkers and hillbillies around to back.

Merkins

Mosey back home

Capoeira push-ups

2 punch combo

Curb heal-taps

Rear Naked Choke

Block to Rear Naked Choke

Mary:

Low slow flutter

Crab cakes

Homer to Marg

Have a nice day

Announcements:
T-Claps (Recognition):
Prayer: crab legs, Banana seat’s daughter

Wood and Water

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Pax of 2 today. At least there was no odd man out. Kept the pace moving, worked in some yoga, and got out right on time for Sprinkler to get to the station.

WARMUP
Mosey with forward, karaoke, and backward run, then backwards Indian run
Frankenstein’s, trunk twists
Slow dive bombers to engage the whole body and start the burn

WORKOUT
Start with 20 reps of each, decrease by 4 each round until you complete reps (or until time runs out)
– Partner squats
– Plankey-cakes
– Butterfly situps
– Erkins
– 200 (or so) meter run

Yoga flow

20-10-5
– dips
– box jumps
– erkin shoulder taps

COMBATIVES
Get outta my bubble: using pressure points to create space

MARY
Pulse-ups, one-down-two-ups, side v-ups, x-man crunches

ANNOUNCEMENTS
Fuquay FD open house 10-3 tomorrow with Sprinkler (station is downtown Fuquay, behind El Dorado)
Picnic

PRAYER REQUEST
Shredder, unspoken prayers

Classical Storm

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The cadence of today’s workout was totally inspired by the song Storm by Marcin Petrzalek, an 18-year old guitar virtuoso. Then continued on a fast-paced note courtesy of Skillet.
Warm Up:

High knees, butt kickers, SSH, Wing Chung punches, extension front kicks

The Workout:

Curb toe taps, five sets then a burpee, go for the whole length of the curb.
Short break while you alternate leg and arm stretches on all fours.
Rinse and repeat two more times

Star jumps * 8 then, dips * 8, then wall sits for at least 30 seconds. Repeat two more times

Get in a squat your partners in a plank you do 5 squats and your partner does 5 push-ups and you do five more squads and they do 5 more push-ups then switch positions.
Back bridging, or Cobra stretch if unable. Rinse and repeat two more times.

Time in tension: balls to the wall!

Partner suicides, where you trade off the run, then plank hold facing each other do 10 hand claps followed by 10 plank jacks. Rinse and repeat two more times.
Mary:

LBCs, legs-out American hammers, butterfly situps, side plank dips
Announcements:

Picnic next weekend, Holly Springs half in Nov, Beer run tomorrow, Fuquay fall celebration downtown Fuquay (Sprinkler’s Fire Station 1 behind Mason Jar will have a lot of things going on for the kids)
Prayer:

Bernie and family, friend of 16-bits wife going through similar. For miscarriages/stillborn, just put your arm around them, no words needed.

Don’t Stop

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Warm Up:

Light jog, step-back knee raises,llunges with a twist, Spiderman twists, good mornings

The Workout:

PRE-WORKOUT

4 Tabata ROUNDs each (20s work, 10s rest)

  • Dips
  • Erkins
  • LBCs
  • Squats

WORKOUT

20min AMRAP (As Many Rounds As Possible)

  • 12 SSH (cadence)
  • 9 butterfly situps
  • 6 box jump over burpees (scaled 1: box jumps, step down. Scaled 2: box step-up and over), burpee after the jump over
  • Run inner parking lot loop

Count as many complete grounds you finish, and then any additional reps in the next round.

Trojan: 6 rounds + 27 reps scaled

Dovetail: 7 rounds + 27 reps Rx

Sprinkler: 7 rounds scaled

Combatives
Block-punch to bicep, punch to leg w other hand, then punch up into other arm

Mary:

Included in workout, plus outta time

Announcements:

Picnic on Oct 12
T-Claps (Recognition):
Prayer:

Shredder (loss of his dad on 9/11)