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.