Pax of 3 for a sub-freezing Sheepdog; Dovetail, Sketch, and Shredder.
Warm Up: light jog, SSH, FAS, Windmills, Good Mornings, Imperial Walkers and Hillbillies.
The Workout: 50 step ups, dips, merkins (wide arm, military & diamond), derkins, squats, squat kicks, lunges, and a couple laps around the track. Worked on kick deflections and entering into a blood choke.
Mary: LBCs, LSF, Box Cutters
Announcements: CSUP coming up.
Prayer: Sketch’s sister & family
Pax of 2 for a cold, pre-HSHM workout. Dovetail and Shredder
Warm Up:light jog with various workout and stretching intermingled.
Mary:Ended working the core and more stretching.
Announcements: HSHM, raising money for Wolfe.
Prayer: spoken and unspoken.
6 PAX got stronger with several stepping up to co-Q: Dovetail, LipSync, Gump, Norm, Scetch, Shredder
Warm Up:
LipSync took our warm up, taken us to a new spot on the block. Good mornings, SSH, Cotten Pickers, Hill Billy‘s and Imperial walkers.
The Workout:
Moseyed around the side parking lot for the man avail. Started with some speed skaters and then one PAX let the pace with the 00 strikes while others ran through various exercises; lateral waited polls, dips, erkins ( wide, narrow, diamonds), waited bicep curls, squat kicks, jump ropes. Rinse and repeat with a couple variations. Then PAX traveled back and forth on the brick knee wall. End it on a demonstration of a new compliance technique.
Mary: Gump Took marry with some LBC, reverse LVC, toe taps, when shield wipers, Homer to Marge, and some crazy climb your leg like it’s a poll ?!
Announcements: Dovetail took a out with COT, announcements, some words of wisdom in prayer.
Pax on 4 learned a new type of pain this morning; Norm, Martini, Dovetail, & Shredder
Warm Up: Dovetail took the warm-up with some dynamic stretching, sumo squats with a twist, Carolina Dry Docks, squats with knee raise twists, Indian run to the back, and a cool breathing core drill.
The Workout: striking (160 total), wedging, dips, lunges, erkins (wide, military, diamond) – 2 sets, step ups w/ knee raises, Frankensteins, and pressure point manipulation (cheek and Horse Bite).
Announcements: HSHM prep run on Saturday, CSUP in Dec.
Prayer: Martini’s mom’s health and new baby on the way.
Pax of 3 “escaped” the rain this morning; Martini, Gump, Shredder
Warm Up: light jog, SSH, Fazzio Arm Circles, Good mornings, Jump Lunges, Moroccan Night Clubs.
The Workout: Traveled down brick kneewall; Erkins, dips, one legged lunges, with lunges, squats, and bear crawls between walls. Then two pax worked on Open End Escapes while 3rd picked an exercise.
Mary: Ended with Fertilizer
Announcements: U-Turn Saturday, brew taste coming up.
Prayer: Families, Crablegs, HIM of F3
Pax of 3 – Martini, Sketch, Dovetail
WARMUPS
Jog the circle
Curb step-ups
Side straddle hop
Lunges
Moroccan nightclub
Imperial Walkers
Hillbillies
Good mornings
Michael Phelps
Walking Samson stretch
THE THANG
Jog to the back
Pike push-ups, then wall step-ups
Pike push-ups, then wall steps with knee strike
Feet-on-the-wall merkins, then box jumps
Dips, fast and then slow
2x: Broad jumps, then bear crawl back
Broad jumps, then high knees back
Squat front kicks
CQC: MACH techniques 1-4
ABS
LBCs
One down, two-ups
X-man crunch
Stretching
CoT
Carey Allen (Boy George) – situation with his dad up in Michigan, feeling helpless, needing peace and guidance.
Martini’s mom (lives in Apex) just diagnosed with cancer, still awaiting some test results.
Dovetail and his wife driving to Miami this week.
Shailee & Josh (friends of Sketch’s wife) just moved to Apex from AR for a new job, new place, and all new people.
Pax of 7: Gump, Martini, Sketch, Norm, Pikachu, Dovetail, & Shredder
Warm Up: Short run, SSH, Fazzio Arm Circles, neck stretches, Good Mornings, mossy to the back.
The Workout: quick review; Rooting, WC Striking, Circle Pocket, & Stickey Fingers. Then, one pax set the pace with a set of strikes while other pax each had an exercise. Rotated through 3 rounds: blocking drills, merkins (std, military, and diamond) squat kicks, lunges to knee lifts, and jump lunges.
Mary: LBC, Low Slow Flutter, Box Cuts, Capoeira Push-ups, and Break Dancers.
Announcements: Carpex CSUP in 8 days, Beer Mile tomorrow, APE Defense on Sunday, 2F at Dunkin after
Prayer: Health of Pax, Families, Hurricane victims.
Pax of 7 with one FNG: Norm, R-22, Dovetail, Martini, Chickenfoot, Shredder, and Sketch (FNG)
Warm Up: Dovetail took the lead with some High-knees, Butt-kicks, Inchworms, Samson lunges, Goodmornings, & Michael Phelps
The Workout: mosey to the back for a quick review of Wing Chung rooting, striking, and wedging.
Then circuits: one pax sets the duration with a loop around the walking path. Stations:
Round one
Round two
Mary: LBCs & Boxcutters
Announcements: Carpex CSUP & other upcoming events
Prayer: Crablegs and others with health challenges, family, leadership, etc.
Pax of 8; Lipsync, Gump, Dovetail, LED, Chickenfoot, Norm, Fonzie, Shredder
Started off a little differently this morning and began with a bible verse.
“As water reflects the face, so one’s life reflects the heart.”
Proverbs 27:19 NIV
Pax used the later part of the verse as a Breath Prayer during Stance Training, aka Embrace the Suck throughout the AO.
Warm-ups
Jog to the back playground.
Side Stratal Hop
Fazio Arm Circles (f&b)
Michael Phelps
Good Mornings
Chinooks
Workout included
Various Strikes (front hand, reverse, and elbow)
Sets of 3-step merkins; 5 wide, 5 std, 5 diamond.
Step ups (60 sec)
Dips
Box jumps (60 sec)
Ballerinas-toe squat (squat, heels up)
Military Merkin Pulse (1/2 way)
All mixed up with some occasional pauses to rest… in Stances…
Stance Training (each stance had a theme. Focus on Breath Prayer… “so one’s life reflects the heart”;
Horse stance – power
Mountain climbing stance – perseverance
Tiger stance – intention
Mary
LBCs
Low Slow Flutter
Crab toe taps
COT
Count a Rama, name a Rama
Thankfull for the new and old players.
Announcements & Prayer.
PAX OF 3: Norm, Dovetail, and Shredder
Warm Up: light run around the school, side straddle hop, chinooks, fazio arm circles, good mornings, Peter Parkers, mt. climbers, squat imperial walkers, squat hillbillies.
The Workout: 300 wing chun strikes, 3 set rotation, slow TUT: wobbly merkins, wobbly dips, and pull-ups. Worked through MACH 1 and 2 while odd man out did random excersises.
Mary: low slow flutter blitz
Announcements: 911 climb.
Prayer: BRR team, F3 families, those with illnesses and injuries, Dovetail’s sister is heading back to Russia soon.