Sandri Hero Wod at Sheepdog

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Warm Up: 22 Reps of SSH, Windmills, Sir Fazio Arm circles, and a quick mosey around the parking lot

The Workout: Sandri Hero Wod 

30-minute timed workout
Partner based

09/19/1979: Birthday

9 squat + throws (squat + press if balls are not available)
19 push-ups + high five OR plank high fives

79 jumping jacks

03/20/2004: Date of Loss

3 plank walk outs + 2 high fives
20 sit-ups to toss
20 reverse lunges

4 burpee jump overs (each partner must complete)

Announcements: Ruck Raffle to raise funds for the Qem all challenge. 

Aint nobody got time for SSH

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LED, FRAM, 16-Bit, Nemo, Abe, Flip Phone, Woody on the Q

Warmup:  Frankenstein, Sir Fazio, Imperial Walkers, Willy Mays Hayes, Slo-mo merkin, Slo-mo squats.  SSH were attempted but after just a 3 count Q got tired of them and cut it short, to the amusement of the PAX.

The Thang:  Slow mosey lap around the perimeter of the school building so Q could recon the scene and plan out his routine.  After that we just kept moseying ’round the building, stopping along the way to hammer out double doses of legs, shoulders, chest.

  • 10 merkin, rest 30 seconds, 15 merkin
  • 15 squat, rest, 15 jump squats
  • 10 Carolina Dry Docks, rest, 10-15 more
  • 10 ea. Bulgarian Split Squats, rest, 15 more

I think we did that at least twice, adding variation to the merkin, dry dock and squats.  Also a surprise round of dips along the way somewhere

Ended with about 90 seconds of Mary, LBC and Dying Cockroach.

Q not only forgot to bring a flag, but neglected to take a photo.  Artist’s rendition, attached.

Solo Sheepdog

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Q, Party of 1, at Sheepdog. Possibly SWs smoothest parking lot! Shelved my HIIT Tabata workout for another day and replaced it with some solo miles and core challenge work.

Make it a great one and take some time to reflect on Good Friday today!

Where be all the VJ’s?

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FNG: NONE

W-UP: Measure out 400m run. Stretch OYO. Review the guidelines

ME: See the sheet.  +10 extra points for using the 220lb tire.

LED: 62 pts, Flip phone: 46pts , Breach 73, Banana Seat 66, FRAM 73.

Announcements:
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Challenge to all Southwake Men of F3:
If you’ve become comfortable—if you’re unknowingly living as a sad clown—it’s time to wake up. Comfort is not the goal.
Start getting comfortable being uncomfortable in all three Fs. Don’t let good become the enemy of great, and don’t allow procrastination to quietly lead you into stagnation.
Challenge yourself.
Challenge another PAX.
Remember:
Leave no man behind. Leave no man where you found him.

T-Clapps: All 5 of us for showing up for E&O (even though life’s choices were challenged mid workout).

Prayers: Banana Seat 11yr daughter dealing with panic attacks after whooping cough, Breach’s mom having knee surgery and traveling, LED’s father-in-law with fluid on lungs and starting to heal all PAX who want to be out but can’t.

Sheepdogs on the Clock

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Warm Up:  Mozy around the parking lot, Fazio Arm Circles, Willy Mays Haze, SSH, Frankensteins, and Good Mornings

The Workout: 

Thang 1 – Bear Crawls with Merkins at each line crossing the lot and Lunge Walk returns

Mozy around the lot

Thang 2 – Coyote Uglies and Preachers Chairs

Mary: Stretches by Stovepipe

Announcements: Q ’em all!

Prayer– Changes in life and work.

Simple and Sweaty

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FNGs: None

Warm Up: SSH IC, Good Mornings, Daisy Pickers, Michael Phelps, and Stretching

The Workout: Simple but effective AMRAP DORA with 10 straight minutes of Merkins, 10 straight minutes of Squats, and 10 straight minutes of WW1s.

Mary: Broga

Announcements: None

T-Claps (Recognition): None

Prayer: PAX in general

Building the CORE

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FNGs:

None

Warm Up:

We hit a mumble-chatter warmup

The Workout:

3 stations of weighted core exercises that comprised of 3 rounds. 

The exercises included:

(20lb sand ball):American HammersSit-up wall slamRotational wall slam

(15lb sand ball):Nut Crackers x 2Seated Lift Overs

(60lb sand bag) as timer 20 Reps:WWIII x 2WWI

Mary:

Then we moseyed the lot before ending with Mary until failure and stretches. 

Announcements:

None

T-Claps (Recognition):

None

Prayer:

Fram’s father is doing well and prayers for continued recovery and health.

 

HIT and Broga

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FNGs: None

Warm Up: SSH IC, stretching

The Workout: HIT circuit of bear crawls with merkins, bear crawls with plank jacks, lung walks with squats, happy feet, calf raises, derkins, WWIs, and step ups.

Mary: Extended time of broga and stretching to end the work week.

Announcements: Q’em All Challenge

T-Claps (Recognition): Stovepipe for 5-packing this week.

Prayer: Safe travel and a good time for Flip Phone and his family on their cruise, the PAX in general, military/first responders. 

Got that dog in ya

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FNGs: nope 

Warm Up: Good morning, arm circles, windmill, seal claps

The Workout: It was chilly out, promised to keep the pax moving to stay warm. 4 (long) corners workout; 1st stop 20 merkins, 2nd stop 20 squats, 3rd stop 10 IC shoulder taps, 4th stop 20 lunges. 2nd loop stacked exercises, 3rd loop back down to single exercise and picked up the pace. Afterwords moved to back of school for step ups, erkins, dips.

Mary: LBC, LSF, Homer to Marge, hello dolly, and some stretching to close it out. 

Announcements: FV daddy daughter dance coming up, Q em all challenge is live

T-Claps (Recognition): Good job to all those who pulled themselves out of bed in the cold to go sweat in a parking lot. 

Prayer: YHC took us out

Jack of Webb Gauntlet

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QIC: LED

Warm‑Up

  • Side‑Straddle Hops
  • Good Mornings
  • Fazio Arm Circles
  • Seal Claps

PAX were warm, loose, and already questioning their life choices.

The Thang

We took to the parking lot for a four‑corner modified Jack Webb grinder.
Run the long sides. Shuffle the short sides. Stop at every corner. Do work. Repeat.

Jack Webb progressions ran from 7:28 down to 1:4, pairing movements as follows:

  1. Burpees / Monkey Humpers
  2. X‑Mountain Climbers / Merkins
  3. Squats / Squat Pulses
  4. LBCs / American Hammers

The heart rate stayed high, the mumble chatter low, and the sweat puddles… abundant.

Mary

Unofficial Mary today: Coffeeteria.

Announcements

  • Workout and Q‑Lead Challenge is live — step up and grab a date!

Prayer Requests

  • 2‑Dollar — job interview.