Sheepdog – frozen Sugar

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Pax of 8 with 3 EC; Beater, Farva, & Shedder.

Warm Up: Norm led Pax through some Side Straddle Hop, Imperial Walkers, Hillbillies, Good Mornings, Fazio Arm Circles.
The Workout: YHC Started with Build a Bear, Striking in cadence (150 total) then slowed it down and focused on technique. Rotated through Merkins, Wedging, Military Merkins, back to Wedging, Capoeira Merkins, and then ended on an Americana Arm Bar.
Mary: LBCs (short on time)
Announcements: lots of announcements on Facebook and Slack. BT Challange, q-source, q-swap.
Prayer: Beater’s neighbor. Injuries and health.

Sheepdog – shelter is good

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5 Pax for EC joined by 3 more in the Gloom

Warm Up: light jog then circled up. Light neck stretches, SSH, Fazio Arm Circles Front and back.  Moroccans night Clubs, Windmills, & Good Mornings.
The Workout: Modified merkins in cadence; 3 pulsing, 3 slow. Wing Chun Striking. Squats. More striking, 3-strike combo. Squat kicks. std. merkins. Wrist locks.
Mary: LBC, Low Slow Flutter, crab toe taps, and Breakdancers.
Announcements: 2019 AO Challenge, Breathtaker Challange for charity, and stressed getting involved in q-source (3 options).
Prayer: spoken and unspoken.

Sheepdog – MACHs and Locks

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Beater (workout QIC), Dovetail (combative and Mary QIC), Norm, Patch, R22

WARMUP
Run around the school with a Black Snake run mixed in.
Side straddle hop
Imperial Walkers followed by Hillbillies
Windmills
Good mornings

WORKOUT
Bear crawl halfway between the crosswalks, then 2 merkins, bear crawl the rest of the way, then 1 burpee. Repeat.

Incrementing squat sprints back and forth between the 10 parking lot spaces. Plank hold for the 6.

Mosey to the front. Traveling derkins with lunges in between.

COMBATIVES
Purpose of MACH techniques, then switch gears and do supinating and pronating wrist locks from handshake, shoulder/neck grab, and punches.

MARY
LBCs
Heels to the Heavens pulses
Downward dog, then into Pike pushups (I forget the F3 name for these)
Alternating single-leg v-ups
Freddy Mercuries
Static stretching

COT
Thought for the day: With so many distractions, it’s easy to just go with the flow and forget to think. 1 Peter says to always be ready to give a reason for the hope in you. Do you know what you believe and why? If not, it’s harder to make a difference in others lives. We are dedicated to improving our bodies since we all show up to these things, but the mind shouldn’t be left it off our improvement efforts either.
1. Work at Wolfie’s house
2. Upcoming Carpex Q switch week
3. Prayers for a teacher at Herbert Akins (acquaintance of Beater’s wife) who lost her husband to cancer this week.

Sheepdog – hoot

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7 Pax and an ominous 🦉 braved the rain.

EC: 2 miles; Beater, r22, Shredder

Warm Up: light jog  around the parking lot and then PAX circled up.  Side straddle hop. Moroccan night clubs, Fazio arm circles front and back and then all over again backwards. Michael Phelps. Wind mills. Good mornings. All in cadence.
The Workout: Traveled; move one, one irkin. Lunges between knee walls.   Pause for squat kicks. 2nd round of traveling; move one, one arm irkins. Lunges between. Mosey.

One round of 150 strikes. Dos e doe. Block and enter. Block, enter, trap. Capoeira push-ups.
Mary: crab toe taps, breakdancers
Announcements: F3 Southwake region. Prayer: we talked about intentionality, “picking up the six” outside of the gloom AND who’s got your six? Prayers for those deployed, family members who’ve passed away, those fighting cancer and serious illnesses, and for Beater’s friend’s daughter.

Sheepdog- Q Round up

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Warm Up: Pax rotated through leading; SSH, IW&HBs, Windmills, Fasio Arm Circles, Merkins, Dirkins and Erkins. 
The Workout: Burpee Box Jumps, then traveled along the brick knee wall. each third shift, three merkins. Lunges between knee walls, and three burpees at each end. Rinse and repeat with a session of Sticky Fingers inbetween. Ended with a review of last weeks armbar. 
Mary: LBCs and 6” leg hold. 
Announcements: CSUP & Christmas Party
Prayer: Norm lead Pax in a discussion on focus and then took us out; CrabLegs and others fighting injurie and sickness, job hunting, and families. 

 

Sheepdog- 1000 strikes

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Pax of 7

Warm Up: Norm covered the warm up with a jog around the parking lot,  Butt Kickers, High Knees, Frankensteins, Fazio Arm Circles, Imperial Walkers, Hillbillies, & SSH

The Workout: Ring of Fire; Pax cranked out 1000 strikes while rotating through various workouts; merkins, dips, squats, squat kicks, & crab toe touches.

Mary:  Brought to you by LipSync, Pax wrapped up with LBCs, LSF, Freddy Mercurys, Box Cutters, & Windshield Wipers.

Announcements: CSUP, Suggly Sweater, 2F, Wolfe needs

Prayer: CrabLegs, Noah’s Ark travel, Families.

Sheepdog – post Turkey

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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

Sheepdog – preHSHM

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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.

Sheepdog – Leadership

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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.

Sheepdog- Pressure’s on!

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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.