F3 Sheepdog 7/13/18

/in /QIC:
PAX: , , , , , ,

Pax of 7 this morning.

Warmup

Light warm up lap

Loosen up; head to toe

Fozio Arm Circles

Michael Phelps

Side straddle hop

Merkins

Step ups w/ high knees

Dips

The Thang

2 punch combo

Front kick

Military merkins

Basic outside block

Lunges & Derkins

Wrist locks 

Mary

Low slow flutter

COT

Count and Name o Rama 

Announcementst

Thought: Finding balance… PAX where challenge this week to create a list of everything that they do for work and everything they do for personal. Allocate time to each item. Is your life in balance? If not what will you do to address that. Be careful that your family is not getting the leftovers. 

Prayers

1 on 1 Combat

/in /QIC:
PAX: ,

F3 Sheepdog 7/6/18 – BB
Pax of two this morning for a 1 on 1 combat session;

Warmup
Light warm up lap
Side startle hop
Merkins
Fozio Arm Circles
Imperial walkers
Hillbillys
Michael Phelps

The Thang
Mosey to the back.
Step ups
Dips
Military merkins & wobbly pull-ups
2 punch combo
Front kick
Diamond merkins
Basic outside block
Wrist locks
Mosey back to the front

Mary
Al Gore Squats
LBCs
Low slow flutter

COT
Count and Name o Rama
Announcements
Thought: Finding balance…
Prayers

Dovetail First Q

/in /QIC:
PAX: , , , , , , , ,

BB for Sheepdog this morning! My first Q! Much thanks to Yogurt (Joe) for the warm-up, and great support from the rest of you!

Warmup
Hillbillies
Samson stretch
Squats
Sumo squats
Short run
Plank-walk Merkin (we named it Typewriter, comment if there’s another official name. Basically side-step with hands for 3-count, then push-up)
Situps, in-and-outs, v-ups (10 each) x 2, with 10 Hindu push-ups (Dive Bombers) after each set
Short Indian run
Squat jumps
Partner push-ups (horse stance supporting partners legs; needs a name, maybe Horse Merkins?)
CQC – Handshakes and wrist locks

CoT: Yogurt led devo on finding the calm in the midst of a busy, media-filled day. Double D’s nephew got his job back, prayers for a straight road. Prayers for injured members.