Sheepdog 03/10/2023

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Two for a slightly soggy EC; Farva and Shredder

Started with some Side Straddle Hop, Sir Fazio Arm circles, front and back, seal claps to overhead claps, good mornings, willie mays hayes, to warm up.

For the main workout, we rotated between exercises and combative techniques.  These included wing chun pushing, pulsing merkins, single leg squats, jab/cross combos, and freddy hammers.  We finished by working on slipping past someone’s punch, hitting a reference point, and then a. . . . Well, you’d have to be there to experience it.

Sheepdog delight – 01/13/23

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EC: Farva & Shredder
Warm Up: Follow the leader up and down the parking lines; front, back, sidesteps. 50 SSH IC, Sir Fazio Arm Circles, seal claps, overhead claps till it all burned and then we held them out a little longer. Good mornings, IW and HBs.
The Workout: The main event consisted of moseying to various locations and then knocking out exercises. 50 toe taps IC, single leg deadlifts while balancing on a curb, TUT dips, Dekin shoulder taps, combo front kicks from parking line to parking line adding one additional Merkin at each line, then lunge walks adding on additional star jump at each line, stair sprints, TUT erkins and lunges.
Mary: 5o LBCs IC and 7 heal taps.
Announcements: TMF proceeds for the SW Beer mile.
Prayer: Breach took us out 🙏🏼

Even the Odds Rev3

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FNGs: None
Warm Up: Met at normal AO start.  Mosey down to Sheepdog Track. Circled up for SSH, Imperial/Hillbillies, SFAC, Good Morning, and Daisy pickers.  Anticipation was high as most of the first time PAX had heard through the SLACK machine and by reputation how brutal of a beating this can be.  Several PAX were on their 2nd and 3rd round of this 1-hour long beatdown of U vs U but were still anticipating the special kind of suck it brings. YHC read the rules and tweaked how the “points” are scored.
The Workout: The ODD numbers must be done in order of sequence.  1,3,5, etc. the EVEN numbers can be done in any order you choose.  Once you start the exercise you must complete that exercise before moving on to the next number (Even or Odd). The timer is set for one hour.  You must keep track of your points for a total tally at the end of the hour.  If the exercise is not completed before the timer runs out, you do not get ANY points for completion. During the workout, the PAXs that are running can pick up any man’s six on any of the EVEN exercises.  (*note* If you are bear crawling and get tired you cannot walk around the track to complete the 400m. It’s a 400m bear crawl…not a 100-meter bear crawl and 300-meter walk).

Mary: Too tired to do it.
Announcements: F3 Xmas party.
T-Claps (Recognition):  Any HIM that showed up for this beating for their first time: Shredder, Farva, Duece, LED, 2 Dollars, Sunshine, Banana Seat  Several guys have done it twice:  Maybeline, Nemo, and Lipstick  Guys who have done it three times. Breach, Cupid, and YHC.
Prayer: Tough times during the holiday season for many men and families. Reach out.

Feeling Sheepish

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FNGs: Not Here

Warm Up:

  • SSH
  • Burpees for Gump
  • Good Mornings
  • Windmills 
  • Carioca
  • High Knees
  • Butt Kickers
  • Mozy to track 

The Workout:

Partner up for a DORA – 100 overhead press IC, 200 American Hammers, 300 Squats

Timer was other guy running up and down the bleachers at all stairwells

Nipplers

Mozy to half wall

Earkins, Derkins, Dips

Mary:

WW2s

Homer2Marge

Pickle Pounders

Ankle Grabbers

Prayer:

FRAMs Mother In Law

Nipping the Cold

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FNGs: None

Warm Up: Good mornings, Side Straddle Hops,  Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal Claps

The Workout: I’m calling this one the “Horse Shoe” – Working on an oval-shaped stretch of parking lot, starting at 1 side of the back end of the “horse shoe” we did 10 squats. We ran up to the front of the “horse shoe” where we did 10 burpees. Next, we ran down to the other back end of the horse shoe where we did 10 Carolina Dry Docks. Back up to the top of the horse shoe to do now 9 burpees. This continued until we got down to 1 burpeee at the top of the horse shoe.

Next, we did numerous sets of 10 step ups and 10 dips until morale improved.

Lastly, we round robin’ed between merkins, big boy sit-ups, and bear crawling (bear crawler dictated the exercise change).

Mary: low slow flutters, LBCs, reverse LBCs, Homer to Marge, Pickle Pounders, American Hammers

Announcements:Holly Fest

T-Claps (Recognition):

Prayer: Prayers up for our children growing up in this crazy world, voting season, and praying for my brother-in-law’s father suffering with pancreatic cancer.

Sheepdog 10/14/22

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FNGs: James perez, 34; Papa Smurf (had a Carolina shirt on, 5 kids, wasn’t ready for the last one) 

Warm Up: side straddle hop, sir Fazio arm circles f&b forward claps and overhead claps, Hillbillies, imperial walkers, and Frankensteins. 

The Workout: mozzied to the new parking lot at the middle school. Stopped for some toe taps along the way then off to 4 corners of fun. Corner 1 was 1 Mercin, ran to corner 2 with 1 squat, off to corner 3 with 1 LBC, and then corner 4 with a star jump. Round 2 was 2 sets of each. Increased the set by 1 for 10 rounds. 

Mary: LSF and some lower back stretching to offset the 55 star jumps  

Announcements: lots of people running! Holly Fest tent and volunteering  

Prayer: several prayers for family, Grace who was in a severe car accident, mental health. 

F3 Field Day

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11 HIM came out for a fun yet challenging workout. YHC is calling it F3 Field Day. The rain soaked the field and the sprinklers were running in different areas but we still played. Here is how the action went down.

Warm ups
SSH
Frankensteins
Sir Fozio Arm Circles
Squatted pulses
Merkin pulses
Michael Phelps

Mosey out to the track and over to the first event.

1. Shot Put – 1 attempt the shot put the 10 LB blue ball as far as you can. Winner Fram
2. Disc Throw – 1 attempt to through the light up disc as far as you can. Winner Cupid
3. Long Jump – School actually has this. 2 attempts. 8-Bit
4. Potato Sack race – two heats, top 2 from each race final. Winner Fram by a hair!
5. 3 Legged Race – down 25 yds turn around and back to start. Winner Fram & Cupid. Lots of rubbing going on at the finish line. See video.
6. 50 YD Bear Crawl – Winner Fram (wasn’t even close)
7. Agility Race – run the ladders then around the cones. Elimination style until final 2. Winner Shredder
8. 100 YD Dash – Top 5 were tight but Winner 8-Bit
9. Tug of War – 5 vs 5 in the wet grass. Winners Shredder, Moose, Yogurt, Gump, Kitty Litter

This was a blast. Time went by really fast. Talk of having another one with The Office games involved. Fram took home the most gold medals and a big packet of beef jerky. Great job to all and this was a blast.

BS Out!

Sheepdog 8/5/22

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FNGs:none
Warm Up: standard F3 combination of SSH, SFAC, Seal and overhead claps, IW and HBs, etc.
The Workout: Focus on agility training. Rotating through exercises using the curb for dips, merkins, toe touches, Single leg deadlifts, squats, etc. Between each round we did a four corner agility drill. After that we mosey to the back for rotational sprints of the stairs adding one squad each round.
Mary: dealers choice as we went around the circle.
Prayer: Shredder  took us out

New Amenities

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YHC took the helm at Sheepdog this morning with a carefully planned beatdown to target all areas and encourage PAX to push eachother. New amenities, the track and the bleachers, were used, and no PAX were left behind. In addition, a few stayed for an extra few minutes to finish the prescribed routine. All good things F3 this morning!

FNG’s: None
Warm Up: A quick mosey to the basketball court (also new) for Good Mornings, Sir Fazio’s, Hillbillies, Imperial Walkers, and Frankenstein’s (all x10 IC).
The Workout: PAX paired up to push eachother and pairs were instructed to wait until each PAX in their group moved on to the next phase of exercises. Again…nobody left behind! 10 Rounds total of exercises. Each round began with 5 burpees and ended in alternating fashion with either a 400m run or a 5x up/down the bleachers.

The rounds were as follows:

10 Absolutions

20 Wheelbarrow Derkins

30 Star Jumps

40 Hand-Release Merkins

50 WW2

60 Monkey Humpers

70 Dips

80 Dying Cockroach

90 Squats

100 SSH
Mary: Built in other than the mosey back to COT.
Announcements: F3 family picnic, Saturday, July 30 at Harris Lake, sign up out there, Cupid organizing.
T-Claps (Recognition): Cyclops and Fireball for breaking back out in the gloom.
Prayer: Lipstick and family, Venkman and achilles surgery, Shredder/Cyclops son’s are backpacking in Europe, YHC and skin cancer procedure.

Work Hard Play Hard Sheepdog

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3 for some EC (Cupid, Abacus and Breach)

6 PAX members descended on Sheepdog for a 7 X 7 work session

Shredder, Farva, Cupid, Abacus, Warbucks and Breach on the Q

 
Warm Up: 22 Counts of Frankensteins, Windmills, Imperial Walkers/Hillbillies, Squats, and Good Mornings

The Workout: 7 X 7 workout (Squats, Merkins, LBC’s, Lunges, Burpees, Pullups and V ins) followed by a run around the track. All had to be completed in 3 mins or less, anytime you have left is rest time. Otherwise, you go into the next round.

This was followed by some old school freeze tag, when you get frozen you have to do Side Straddle Hops until you get unfrozen by a teammate.

Mary: A fee stretches to loosen up the sore muscles, and some appreciation of beauty before closing out.
Announcements: Mentor opportunities are upcoming for the Travis Manion Foundation, details will be posted in Slack.

Meal train for Stubs family

Closed in Prayer