Countdown

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Warm Up:

Butt kickers (almost wrote “lickers,” whew); high knees, Samson stretch, Michael Phelps, windmills, imperial walkers

The Workout:

Partner workout, decreasing sets (21,18,15, out of time), with a 200m run in between each

  • Partner squats – partner in plank, hold their legs in your hip crease, and squat
  • Partner leg push downs – lie on your back, partner stands by your head, you grab their ankles for support and do a double leg lift; partner pushes your legs forcefully on every up
  • 35# dumbbell rows from plank

Mary: abs worked into the Thang

Announcements:

2.0 workout at Womble tomorrow morning; Cookout dinner and learn about quality gut health supplements (energy, weight loss, metabolism support, and lots more) at Dovetail’s house Sat, 5:30pm. Ms and 2.0s welcome.

Prayer:

Dovetail’s friend Nathan (marriage struggles); Cricket’s sister who broke both arms in a triathlon; 16-bit traveling for funeral for wife’s stepfather; Shredder

Eccentricities

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2 Pax only this morning, YHC Dovetail, and Trojan. Focus for the day was on eccentric movements and time in tension.
Warm Up:

Lap around the front lot. Imperial walkers and hillbillies, side straddle hop, leg swings, kidney slappers.

The Workout:

Around back, set up the TRX-thingies, then got into it.

  1. Single-leg lunges, with one foot on the wall, 3-count on the down.
  2. one Pax does negative TRX rows, other Pax does negative erkins on the sit-n-spin, both with 3-count downs, then switch, then repeat
  3. Over to the wall for wall sits, then single-leg wall sits, then balls to the wall.
  4. Dips, 3-count down, then derkins, same count, then repeat both
  5. Rinse & repeat 1-4, but with 5-count time in tension for all

Combatives: continue with MACH techniques

Mary:

Traded off calling exercises: Freddy Mercury, LBCs, one-down-two-ups, low slow flutter, 6-inch-hold

Announcements:

Run the Quay and sprint tri this weekend

Prayer:

Shredder, Crablegs, Marriage issues of Dovetail’s friend

This is Sparta

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FNGs: None
Warm Up:

Run, SSH, Proposals, Proposals with a jump, Sir Fazzio arm circles, spiderman twist

The Workout:

The 300: Pax pair off (one group of 3), and the goal is to get to 200 Hindu pushups and 400 squats as a team (so 300 total per person). Pax A starts off with Hindu pushups while Pax B runs 100 yards, then they trade off. When Pax A returns from his run, he goes into squats while Pax B runs.

So:

  • A: pushups – B runs
  • B: pushups – A runs
  • A: squats – B runs
  • B: squats – A runs
  • rinse and repeat until the target count is achieved

Combatives

MACH techniques (mechanical advantage control holds)

Mary:

Side bridges, X-Man crunch

Announcements:

Bottle swap @ Lipstick’s; Run the Quay and Sprint Tri next weekend.

T-Claps (Recognition):

Norm’s 21st wedding anniversary

Prayer:

  • 16-Bit’s wife and son driving to Pennsylvania this weekend
  • Cupid’s hectic work
  • Dovetail’s friend Nathan (marriage struggles)

Death by Burpee

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Apologies for the lateness of this BB. Got right into work on Friday, and forgot over the. weekend. Thanks Pikachu for the reminder!

Warm Up:

Mosey, lunges with a twist, Spiderman’s, supermans. Then some twosome and threesome partner squats (back-to-back) that all agreed we’re a bit awkward, but legs were trembling and both groups almost collapsed, so YHC declares a fitness success.
The Workout:

Suicides between the lines, first plain, then with a squat at each stop, then again with a Merkin at each stop.

Burpees with a tuck jump (10x)

Burpees with a plank jack (10x)

Burpees with a broad jump (the farther you jump, the fewer you have to do).

Warm-up part 2 being complete…

Moved on to what I am calling “30-30s” (or maybe Henry, for the famed maker of 30-30 lever-action rifles):

4 ROUNDS

30 seconds max merkins, 30s rest

30s max box/wall jumps, 30s rest

Combatives:

Wrist locks from holds, grabs, and punches

Mary:

Legs-on-wall crunches, Absolution

Announcements:
T-Claps (Recognition):
Prayer: Dovetail’s friend Nathan (marriage), 16-bit’s wife’s stepfather’s health issues.

This ones for Shredder

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EC: UTI, Lipstick & Cupid

FNGs: N/A
Warm Up: Lap around school and circle up on far side entrance. SSH x50, Daisy Pickers x10, FAC x10, Reverse x11, Over head clap x12, Drop to plank Merkins x13, Mountain Climbers x14, Shoulder Taps x15
The Workout: YHC talked UTI into a Co-Q at Sheepdog for Q Sheet Awareness.  UTI started off the main event with partner chase BLIMP.  Paired up and used the front lot as our circuit. Partner 1 started with 5 Burpees while Partner 2 started running the parking lot. Once partner 1 caught partner 2, partner 2 dropped and did 5 Burpees. We continued this partner chase with 10 Lunge Walks, 15 Imperial Walkers, 20 Merkins, 25 Plank hold, 30 Side Straddle Hops.  PAX covered about 1.5 miles during the chase.  UTI handed the reigns back to YHC and we mosey to the back of the school.  At the back of the school we met some knee walls and did another circuit. This circuit consisted of Irkins, Merkins and Derkins Jack Webs. We started with 1 I,M,D and 4 Air presses. We then did a fast pace mosey around the track and back to the wall for 2 I,M,D and 8 Air Presses.  We were only able to get to 4 times around before we headed back for Mary. (Thanks UTI for taking all my time!)
Mary: In place of Mary, we did Combat.  Dovetail led us in an educational session on how to street fight.  He explained why you shouldn’t throw a punch in a street fight, and showed us the proper techniques.  As Dovetail said, we did martial, the arts comes over time.
Announcements: Mother’s Day- Don’t forget the Mom’s in your life!
T-Claps (Recognition): Cupid great job on the EC, not just today but picking up the frequency all week!
Prayer: Work related peace, 16-Bit’s Step Father in law Dad to his brother of another mother from west virginia (or something like that) All seriousness, he needs our lifting up as he has been thru some rough times and has a long road ahead of him.

We miss you out in the gloom Shredder but hear you are doing well and even went to a martial arts class on your crutches this week.  Looking forward to seeing you in the gloom again!

Sweat Angels and Blimps

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Showed up to Norm and Cupid finishing up a good EC (Norm’s first!). Norm reported he also did a 120-burpee penance the night before for fartsacking on an HC for Kenny’s Grave. Way to work Norm! Had 2 Sheepdog first-timers! Trojan and Cricket.

FNGs: none
Warm Up:

Mosey, Run in place, drop on Q’s command, get up, run in place, wall hops (hands on the wall, hop side to side over it as you move down the wall), then over to the circle wall and go around twice, half in walking erkin and half in walking derkin position.

TheWorkout:

BLIMPS – 4 ROUNDS
Rx is 10,20,30,40,50,60, but due to time constraints, opted for a 10,10,20,20,30,30 structure each round instead
B – Burpees × 10 – 40 total.
L – Lunges (jumping) × 10 – 40 total.
I – Imperial Walkers × 20 – 80 total.
M – Merkins × 20 – 80 total.
P – Plank Jacks × 30 – 120 total.
S – Squats × 30 — 120 total. (Alternate with sumo squats)

On the 4th round, whoever finishes first calls “done” and the group moves on to the next exercise.

Combatives:

Wrist grab escapes, with some discussion around appropriate levels of response.

Mary:

Each Pax chose an exercise for 10 reps
Sweat angels (snow angels, but with legs and arms off the ground)
Low slow flutter
Freddy mercury
Big boy situps
Windshield wipers
WWIIs
American hammers

Prayer:

  • Beater on travel next couple weeks
  • Cupid’s friend recovering from back surgery
  • Norm’sgreat aunt passed away (close family)
  • families of the UNC shooting

MinuteMan

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PAX of 3 out in the gloom. Other regulars out frittering their lives away. Cheers to Norm, hopin’ he’s having a good time on the cruise.

Warm Up:

No time, just jumped straight into the Thang.

The Workout:

10 Mins, every minute on the minute (EMOM)
15 side straddle hop
10 pushups
5 toes to bar

10 mins, alternating EMOM
1: 5 each side Turkish getups with 35#
2: 20x Backwards lunge, knee raise when you stand up

10 min EMOM
5 merkins
5 box jumps (or jump-overs if you’re feeling good)
5 situps (WWIIs, butterfly sit-ups, or boat-canoes)

Combatives:

Knife defense

Mary:

No need, worked abs in the Thang

Announcements:

Holly Springs Classic this weekend. Run or volunteer.

T-Claps (Recognition):
Prayer:

T-Claps for Jesus

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Warm Up:

Squat Walkers, Side-straddle hop, Chubby Checkers, mosey, then Indian bear crawl down there parking lot (in pairs, one partner bear crawl around the other, then holds plank while partner bear crawl around him). Mosey to the back.

The Workout:

11s with capoeira pushups on one end and burpee box jumps on the other.

Stations: single arm 35# dumbbell thrusters, ring rows, jump rope, and low slow flutter hold. Person doing dumbbell thrusters sets the pace and everyone rotates when they’re done.

Started with 10, then 8 on the next round, and 6 on the final round.

Combatives

Wing Chung punches, then add in wedging, then go to blocks with return strikes.

Mary:

LBCs, American Hammer, alt v-ups, Cobra

Announcements:

First of the Run the Springs races next weekend

T-Claps (Recognition):

Jesus (for saving us, obviously)

Prayer:

Martini’s mom awaiting test results following final round of chemo.

April Madness

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Cupid was our guest Q this morning, and PAX was wondering what kind of pain was in store when they saw basketballs on the sidewalk. There was a request for B2TW, but Cupid had other plans.

Warm Up:

Jog around the lot, circle up for side-straddle hops, Michael Phelps, Sir Fazzio arm circles, and then one round of suicides down the lot. Grabbed the basketballs and moseyed to the back.

The Workout:

“Knockout”: 2 people on the court each with a ball. At “Go” the first person starts on the free throw line and tries to get a basket, while the person behind tries to knock out #1s ball and get a basket first. With the all-white cast with no evident Michael Jordan genes, and despite the shorter 8-foot basket, misses were plentiful, giving the waiting PAX plenty of time to hold their exercises.

If #1 gets a basket first, he passes it to the next waiting PAX, and #2 now becomes #1, while the new PAX is #2.
If #2 gets a basket first (achieving “knockout”), then #1 passes the ball to the next waiting PAX and commences with a penalty exercise.
Rest of the PAX hold an exercise while knockout is going on.

  1. WAITING: plank hold; PENALTY: 5 burpees
  2. WAITING: LBCs; PENALTY: 5 jump squats
  3. WAITING: Boat-canoes; PENALTY: 10 merkins
  4. WAITING: monkey humpers; PENALTY: 10 merkins

Continued this until time for Combatives.

Combatives:

Defense from sitting; included seated front and turn kicks, and a shin takedown

Mary:

LBCs, American Hammers, Pickle

Announcements:

Minuteman Muster 5k & 8k on May 19 (Norm); Get a Road ID (Gump)

T-Claps (Recognition):

16-bit completing his first half (at Disney in FL)

Prayer:

Shredder, Pikachu

AMRAP

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AMRAP stands for “as many reps/rounds as possible” and thusly speed and high heart rates were the plât du jour. Martini returned for the first time in a while to Sheepdog, and Third Cousin was brand-new to this AO.

Warm Up:

Arms-out imperial walkers, daisy Pickers, side-straddle hop, mosey to the back where PAX was greeted with various paraphernalia of pain.

The Workout:

Post Warm-up warm-up: partners work up to 100 total butterfly sit-ups. Partner 1 does as many sit-ups as possible while Partner 2 does a 2 times through a Vinyasa flow, and when he’s done, partners switch. The Vinyasa flow starts in standing position and you move with your breath, so you breathe out as you touch your toes, then in as you lift up halfway then out as you go back down to your toes, put your legs back, and lower yourself down to your chest. then you breathe in while you raise up to a Cobra position, then breathe out as you push back to downward dog, then breathe in as you raise your right leg, and out as you bring your leg forward between your hands. Breathe in as you stand up into warrior one, and out as you settle down into it nice and deeply. Breathe in as you windmill your hands back to your feet, and breathe out as you pull your left leg in then go to standing. Repeat, but with the left leg first, and that is one round. Repeat both legs again for round two, then switch to sit-ups, and your partner goes to the vinyasa flow.

Once everyone was warmed up, the real work began.

Still with partners, 3 stations, 2 minutes per station, counting up the variable reps in competition with the other partner teams. Go through all three stations, then repeat.

  1. Station One: 10 elastic-band thrusters while partner does bar-hopover burpees, then switch roles, passing off the burpee count as you go, and writing down your total burpees at the end of 2 minutes
  2. Station Two: 10 jump squats while partner does dips. Keep going until 2 mins is up, rotating every 10 squats, then total your dips.
  3. Station Three: 20 deep knee strikes while partner does Man-Makers (Merkin position, hands on 35lb dumbbells; do a Merkin, and once up, do a row with one arm, then Merkin, then other arm row (with the dumbbell in hand of course!)

Congrats to Norm and Martini for getting the highest count! (Although Q noticed the thrusters needed some form work 🙂 )

Combatives

Combos: single punch, then double punch, then double punch followed by a front kick. With vim and vigour!

Mary:

Around-the circle: each PAX picked an exercise and called count or casence.

Announcements:

First-Saturday 2.0 workout 9am tomorrow at Womble.

T-Claps (Recognition):
Prayer:

Norm going to Asheboro for National Guard drills this weekend; overwork at Cupid’s job; Shredder; Dovetail’s sister in Siberia just having a hard time staying motivated about teaching there.