Sheepdog – 6/26/20

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PAX: , , ,

FNGs: none
Warm Up: Mozie to the parking lot, Sir Fazio Arm Circles f&b, overhead claps, seal claps, Michael Phelps, Good Mornings, windmills.
The Workout: Pax lined up for some shadow boxing rope drills. Duck unders down the parking lot line, 3 burpees at the end, & Lunges back. Then duck unders with jabs, 3x dbl Merkin burpees, and squats side to side moving back. Repeat adding leg checks.

Then Pax found a handicap sign for support and knocked out 40 calf raises each leg.

Then Pax found a knee wall for some dips, squats, erkins, & dirkins  both normal and TUT.

Mary: Pax rotated through leg raises, LBCs, heal taps, plank jacks, Homer to Marg, shoulder taps, Freddie Mercuries, & 3 minutes of embrace the duck.
Announcements: Bass Lake mulch project.
T-Claps (Recognition): 3 for EC; Norm, Martini, Shredder.
Prayer: Pax in general. Keep you’r head up.

2,000 Rep Dora, Sheepdog Style

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PAX: , , , , ,

FNGs:N/A
Warm Up: Mosey around the parking lot and circle up. Started with side straddle hops, good mornings, fozzy arm circles forward/reverse, and daisy pickers with a clap behind the back.
The Workout: Partner up for Dora: 100 squats, 200 merkins, 300 LBCs, 400 jump ropes (normal for most, fancy Double Dutch if you’re Gump!)

Mosey to the back for the kickboxing that was mentioned in the pre blast

Surprise another Dora! 100 chair kicks, 200 back kicks, 300 front kicks, 400 jab cross combos

Mary: About 4 minutes of embrace the suck holding plank and doing variations including 1 arm up and repeated up/down chill cut
Announcements: Signup to mulch in Holly Springs, reach out to Breach for opportunities to support Veterans
T-Claps (Recognition): Pikachu running 5 miles to get to Sheepdog, doing EC, and  running home after the beatdown
Prayer: Martini and his family, others that have lost loved ones recently, friends and family that are sick

10 Sheepdogs become Dragon Warriors

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PAX: , , , , , , , , ,

FNGs:None today
Warm Up: EC was our warm up then right to the Workout, because I had a lot planned and only 45 minutes to execute!
The Workout: Went with a Kung Fu Panda theme and decided to do workouts inspired by the 5 main styles in the movie and finish with a customized exercise made for this AO.

3 merkins to kick off each segment

Krane

  • side straddle hops x20
  • Fozzy arm circles forward then reverse, seal claps, overhead claps, overhead claps, seal claps, arm circles reverse then forward with no breaks

3 merkins

Snake

  • plank snake agility around the parking lot
  • Indian snake run

3 merkins

Monkey

  • 11s with monkey humpers and Monkey ladders(goofballs) all in cadence

3 merkins

Tiger (55 deconstructed burpees split between two sets of 11s)

  • 11s with squats and plank jumps forward and back 
  • 11s with merkins and squat jumps (this one in place, no rest in between)

3 merkins

Praying Mantis

  • 4 minute embrace the suck meditation hold

3 merkins

Panda/Dragon Warrior

Bear Crawl Ring of Fu

  • Bear crawl clockwise in a big circle; 1st pax calls out a number and then on his “up” everyone jumps up and throws that many wing chun strike combos in cadence; then Back to bear crawling the circle and repeat with the next pax until all pax have gone and are sufficiently smoked

T-Claps (Recognition): 4 Pax for EC, My 3yr anniversary
Prayer: Graduates, leadership, the direction of the country, the police and military, recent losses

Sheepdog 5/29/2020

/in /QIC:
PAX: , , , ,

EC: Martini, Norm, Mr. Terrific, Shredder 
FNGs: none
Warm Up:  Shredder kicked it off with lots of arm. OH Claps, Seal Claps, Sir Fazio Arm Circles, Moroccans Night Clubs, SSH, IW, HB, Frankensteins, & HB Frankensteins.

The Workout: Dovetail picked up the Q with a rotation of goodies. One pax set the pace by sprinting down around the island. 3 set. All hurt!

YHC picked back up with various sets of striking (lots of striking), kicks, dips, erkins, and combos

Mary: Pax choice as we went around the circle with LBCs, V-ups, box cutters, etc.

Announcements: Rune-Sign up. Adopt-a-highway clean-up on Sunday.
T-Claps (Recognition): Martini for getting out despite a challenging time. We got your 6 brother.
Prayer: Mr. Terrific new job opportunity. Martini’s mom and family.

Third Time’s Charming

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Warm Up:
Mosey round the school
Walking sumo squats, hands up, then out
SSH
Morrocan Night Club
Side leg lift
Imperial walkers

The Workout:

Burpee progression – 2s, then 4s, with short runs in-between. Start with burpees, halfway across the lot, burpees, run the rest, burpees, then run back to start
Regular
Double Merkin
Tuck

Ab pulse-ups (stretched out, arms and legs come up about 1ft)
Rinse & repeat burpee progression

Merkins, 5sec up/down for 3, then 3sec u/d for 3, then 1sec u/d for 4
Squats to same tension cadence
Down dog shoulder press to same cadence

Combatives:
Review of side kicks from last week
Learn roundhouse kicks
(Pivoting so your base heel points toward the target is crucial!)

Mary:
Side crunches
Sit-up twists
Pax call out an exercise:
Boat canoes (super slow, courtesy of Banana Seat)
Xs and Os (Yosemite)
One-legged homer-to-marge (Norm)
Toe touches (Martini)
Break dancers (Shredder)
And I can’t for the life of me remember what Mr. Terrific wrapped us up with!

Announcements:

Keep an eye out for the June challenge announcement. Hint: it’ll be called “RUNE”

Prayer:

Mr. Terrific’s job search

Sheepdog 05/08/2020

/in /QIC:
PAX: , , , ,

FNGs: none
Warm Up: Mossy around the school, Modified IMs, Sir Fazio Arm Circles, Squat Hold w/ Overhead Claps, Michael Phelps, Moroccan Nightclubs, Shoulder Taps.
The Workout: Build-a-Bear; Pax picked one back to back parking space line. Started with one Squat, Bear-crawled to the middle, one Merkin, then Bear-crawled to the end for one Burpee. Back to the middle for two, and so on, up to 10. Form was shot and Pax were breathing hard by the end.

Combat: Did a couple squat kicks to transition into combat and then introduced Pax to the Side-kick.

Mary: Went around the horn. Pax selected various core related exercises to finish us out.

Announcements: Various AOs opening back up.
T-Claps (Recognition): Fanny Pack and Shredder for EC.
Prayer: Continued prayers for everyone trying to work through this crazy time. Specific prayers for Fanny Pack’s friend in the hospitality business in Chicago. Norm took us out.

Sheepdog 5/1/2020

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

FNGs: none
Warm Up: loop around the school then some traditional F3 favorites; SSH, Sir Fazio your arm circles, , Moroccan night clubs, Frankensteins, toe taps.
The Workout: Transitioned to three sets of merkins and squats. Slow down the fast up. Moved to combat with some punch, elbow, knee strike combinations, then some block/strike combinations.  Sprinkled in some more squats, lunges, jump squats, and star jumps and we had ourselves a good time.
Mary: Capoeira push-ups, Crabcakes, LSF, and box cutters.
Announcements: welcome back into the gloom for many. Felt really good to see everyone out.
T-Claps (Recognition): Gump for making sure we got back at it.
Prayer: F3 Pax during this time, families, jobs, and t-claps to those who are going above and beyond right now.

Sesame Street Spelling & Combat Moves…Love Sheepdog!

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PAX: , , , , , , ,

FNGs:  none

Warm Up:  Turned into Herbert Aikens after seeing two glowing lights in the distance heading my way.  I confirmed EC by Shredder and Martini.  Nice work.  Was not sure how many PAX would be in attendance.  Shredder and I contemplated a few ideas and he promised a nice beat down via pre-blast on Slack.  Numerous vehicles rolled in including one late AO owner that resulted in 10 burpees for the PAX given at the start of Mary. This would be the third (possibly final) time I brought the alphabet list to an AO.  It had been successfully executed earlier in the week at Paradise City and Purple Cobra.  I was confident that the Fuquay PAX had not experienced this workout yet.  Before getting to the newly described Sesame Street spelling workout, I had the PAx jog around the parking lot on a cloudy 54 degree morning.  Circled up by the two shovel flags.  It was Friday and PAX were in a GREAT mood regardless of the recent Wake County announcement.  THAT is why THESE PAX are so special!  Adversity comes their way and they face it head on with a smile.  PAX got busy with the following 10 cc warmup exercises:  good am, Don Quixote, Daisy Pickers, sir Fazio arm circles, seal claps, overhead claps, imperial walkers, hillbillies and 25 SSH.

The Workout:   each PAX received an alphabet card A-Z.  Each letter had a different exercise and a number of reps.  PAX were instructed to spell out their full names.  Time permitting, add their F3 name.  After spelling one letter, PAX would run the distance in the parking lot, length of the bus corridor, and begin the next letter in their name.  Rinse and repeat until full names spelled.  Shredder jumped in after PAX completed their spelling lesson with some awesome arm movements, both blocking and striking.  Memo to all:  I do not think you ever want to F#@^ with Shredder.  Just saying.  Thank you brother for your insights and demonstration.

 

The PAX performed exercises based on the following full names (some did their F3 name too):

 

CRAIG JOSEPH NELSON DAUBER

JESS DANIEL HINES DOVETAIL

EVERETTE SCOTT DANIEL SPRINKLER

JEFFREY THOMAS DUDLEY GUMP

DAVID WARREN CONNOR MARTINI

TODD ROBERT COLE NORM

JOEL MICHAEL GENIESSE SHREDDER

TRAVIS EUGENE CUNDIFF LIPSYNC

 

Mary:  10 burpees due to Dovetail running late; then each PAX called a 10 cc AB exercise.  If my memory serves me right, we did LBCs, Box cutters, Freddie Mercury, Hello Dollies, Left and Right side lifts, low slow flutter and heel taps.

Announcements:  See post re: Wake County new guidance/ordinance.  Be smart.  Be aware of F3 brand/perception.  Look to the greenways and personal property to meet up and carry on the AOs.  New norm for the time being.

T-Claps (Recognition):  THESE PAX at Sheepdog.  You all brought your “A” game.  Great attitude.  Great mumble chatter.

Prayer:  I needed help and Dovetail graciously took us out.  Thank you brother.  Lots of UNSPOKEN.  COVID -19 impact on all of us, our families, our first responders, etc.

 

Keep in contact with each other.  We all know how important F3 (not just the workout) is to all of us.  Get creative.  Keep it alive and keep it safe.

 

A unique 2nd F took place post workout at a Starbucks in a parking lot with lots of separation.

 

Honor to lead men!  -Dauber

You Checked this Place for Fire Ant Hills, Right???

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

YHC’s eyes opened for some reason at 03:57 this morning. I don’t normally EC but it’s something I want to start adding to my game. I’m awake anyway, so why not today? A great morning for a workout at “the Dog”!

YHC pulled up, strapped on the headlamp and to my surprise another guy gets out of his car and says, “Hey, I’m the new guy. Todd invited me…good to see you.” An FNG…in all this COVID madness…and he’s here for EC! Way to go EHing Norm. Now Norm is usually like clockwork when it comes to EC, so YHC was surprised he didn’t join FNG and I for the EC.  After a few neighborhood loops we also caught up to Forceps. That’s 3 for EC today. A solid start.

EC: Fanny Pack, Forceps, Tool Time

FNG’s: Welcome Tool Time!
Warm Up: After mandatory disclaimers, we mosey to the back of the school and circled up for SSH x 30, and 10 count of Good Mornings, Seal Claps, Overhead Claps, Sir Fazios, and Frankensteins.
The Workout: Indian run around the school.  YHC had promised in pre-blast that I’d be doing something I’ve never done at Sheepdog before. Being a man of my word, we moseyed to the very dark soccer fields and called for 5 pax to bear crawl all the way to the tree line. One pax said, “ALL the way to the tree line?”  The role of the other 2 pax was to lunge walk to the treeline. When a bear crawling pax could go no further, he would shout for help, say I’m done, tap out, or as Dovetail did call out, “medic!” The lunge walker would then take over the bear crawl in true “pick up the six” fashion. Sometimes in life, we need others to take over the bear crawl for us, but we have to communicate and shout out for that help. Once we got to the treeline, we repeated this procedure on the return. At one point, Forceps asks, “did you scope this out for fire ants first?” YHC actually did s little recon two days ago to make sure it was mostly clear. Told Forceps that, he says, “well, they build those hills fast!” Now done with a couple pax a little pushed that I Q’d that Thang, we moseyed behind the school for a round of 7’s.

7’s were hand release merkins on my down and star jumps on my up.

To the wall. Each pax did a 10 count for People’s Chair the 5 burpees OYO. Repeato. We then performed BTTW for a 5 count from all pax followed by 5 burpees OYO.

Each pax took turns running a lap around the track while the rest of the men did AMRAP sets of: Dips, Irkins, Step Ups, Pistol Squats, and Dirkins.
Mary: 15 counts of Box Cutters, Dying Cockroach, H2M, and Pickle Pounders. Dovetail took over with a Wing-Chun punch ring of Fire for the last 3 minutes while talking about the importance of awareness and mindfulness, not only for personal safety, but for those who seek our help and attention (ie. our families and kids who many of us are around much more lately). Good words brother! Have a nice day!
Announcements: Check Slack.  Stay safe! Take care of Eachother. Ask for help if you need it… don’t “bear crawl it” on your own!
T-Claps (Recognition): FNG Tool Time getting after it this morning with the post +EC…brave soul!
Prayer: Our nation right now, those that are sick. Our brother Martini who had to have a COVID test done. Wives and families who need to adapt to a new normal of being together… ALL the time…with both work and play! Honor to lead men.

Sheepdog – Friday the 13th, 2020

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

EC: Mr. Terrific, Shredder
FNGs: none
Warm Up: mozied to the back and Mr. Terrific kicked us off with a traditional style warm-up including everyone’s favorites; Good Mornings, Daisy Pickers, SSH, HB, IW, and Goofballs.
The Workout: worked on a little rooting. Then mozied to the side of the school and traveled with some front hand jabs, reverse punch combos, then lunges, followed by front hand jab, reverse punch, knee strike combos. Mozied to the front and climbs a grueling mountain of pain. Box jumps, erkins, dips, prisoner squats, and LBCs. Started with a set of 1, then 2, up to 10. Started to come back down and was running short on time. Lipsync threw out an idea that turned into finishing with a set of 22 in honor of Breach’s focus on veteran suicide awareness. Pax was pretty spent at this point.
Mary: mozied to the side for Have a Nice Day. Earned it!
Announcements: see Slack Channel.
T-Claps (Recognition):
Prayer: YHC took us out.