Pre-Leap Day Leaps!

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14 PAX for Sheepdog on Friday 2-28-20

EC: Lipstick, 187, Pikachu, Shredder, YHC

FNGs: None
Warm Up: SSH, Goofballs, Frankensteins, Hillbillies, Imperial Walkers, Daisy Pickers, Good mornings
The Workout: PAX formed up and ran Black Snake style to front parking lot. After 10 plank jacks, the PAX paired up, and leap frogged from to one end of the parking lot. 10 Hurpees OYO and then leap frog back to starting point, with 10 plank jack break in the middle. Leaping frog style takes longer than you would think, so leaping was briefly put on hold as PAX Black Snaked to playground for the main event: Dora with one partner lapping the mini-track – 100 Dive Bombers, 200 Frog Crunches, 300 Jump Squats
Mary: Embrace the suck! Circle of PAX held horse riding pose for 3 minutes.
Announcements: Blue Ridge Relay teams are forming, looking at a 9 and 12 team to get filled, watch for slack updates. Memorial Service Saturday 12-2pm, 2F at Harvest Moon to follow workout.
T-Claps (Recognition): @Fanny Pack @Tetanus @Dovetail @Breach @Gump @Sprinkler @Beater @UTI @Farva @Pikachu @Lipstick @187 @Shredder
Prayer: Family for Forceps, Beater, Wiggly, Pikachu

Spinnin’ Round

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Three HIM braved the black ice and sub-freezing temps. Although there’s been colder workouts this winter, this one had snow! Warmups featured a little Q-source-esque knowledge sharing.

Warm Up:

SSH, trunk twists, arm circles

2×2s
Circle up. Start with 2 reps of each, and increase by 2 up to a set of 10.
1. Front kicks (left+right is one)
2. Squats
3. Imperial walkers (2 in cadence)
4. Hillbillies (2 in cadence)
5. Frankenstein
6. Others call for further

The Workout:

Around the clock: Pax in a circle, do an exercise then shuffle or plank-walk a step or two
1. Shrimp on the Bar-B: merkin, then “shrimp up” on the up (try to touch L elbow to R knee)
2. Sumo squat
3. Break dancers
4. Tuck jumps
5. Hindu pushups

At the front, around the knee walls, we then started with derkin walks around the wall, then fancy feet to the other wall, around which we did erkin walks, then goofballs the other way. Rinse & repeat, at which point Pax was smoked.

Combatives

More practice with arm trap-and-wrap, trying to get quicker. Shredder then had us wrap the other way to show there are options no matter which way you go automatically.

Mary:
Pulse-ups followed by low slow flutter. Mr. Terrific then called for some box cutters. Shredder’s turn next; he went with classic LBCs, then Have a Nice Day.

Announcements:
Forcep’s sons memorial service postponed to the 28th.

T-Claps (Recognition):
Mr. Terrific to Q Sheepdog in 2 weeks!

Prayer:
Shredder’s co-worker dealing with cancer, Shredder’s crap-ton workload.
Dovetail’s wife – get to a better place mentally and reconnect with friends.

Sheepdog – burn’in love đŸ”„â€ïž

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Pax of 11 for some burning love at sheepdog.

FNGs: Strawberry Hill (works at Mason Jar Brewing, not a huge fan of beer, first alcoholic drink was Boone’s Farm…and there ya go)

EC: Martini, Mr. Terrific, Shredder

YHC provided the disclaimer and promised some misery ahead.

Warm Up: Old Beater got us rolling with some F3 classics; oh wait… 5 burpees oyo for late pax….., then, mossy to the back,  SSH, squats,  moroccan night clubs, IW&HB, Good Mornings, Indian run to the front, followed by karaoke Indian runs, then Frankenstein’ Indian runs.  Last warm up, more burpees.

The Workout: YHC jumped in with a burning ring of fire. 10 pax circled up with 1 pax as the runner. The runner took one loop, setting the time for everyone else.
4 of the 10 had stations, which included, weighted squats, 25 pound ground pounders, jump rope, and standard Merkins/LBCs. All remaining pax did wing Chung striking starting with singles then doubles then five count. Packs rotated as each runner returned.

The mumblechatter was classic as Old Beater entertained the group with his retelling of his recent snip snip, which somehow included hairnets, a significant amount of iodine, and as he says it, really big paper towels. or, was it a lot of paper towels. Gump jumped in with a “back in my day……”, which evidently was 1948.  It was all pretty funny but did not quite alleviate the burning everyone fell in their shoulders and lats.

Mary:  Jumped into a speed round of Mary with low slow flutters, box cutters, LBC‘s, and crabcakes.

COT: Pax have some homework this week. Be sure to follow through on your commitment. You never know what it may mean to somebody else.

Announcements: ATT next weekend.  lots of 3rd F opportunities coming up. Big and small.
T-Claps (Recognition): Farva for bringing an FNG!

Prayer: Forceps and all Pax that are dealing with struggles.

Dancing in the Dark – Sheepdog BB 2/7/2020

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PAX:  Shredder, Buttermilk, Natty Ice, Norm, Gump, Mr. Terrific, Martini, Quiver

FNGs: None
Warm Up: Mosey to the back.  Good Morning x 10, Windmill x 10, Daisy Picker x 10, Fazio Arm Circles x 10, Imperial Walkers x 10, Hillbillies x 10
The Workout: Multiple stations utilizing the walls and knee walls around the site:

  1. Station 1 – The People’s Chair
  2. Station 2 – Balls to the Wall
  3. Station 3 – Step UPS
  4. Station 4 – Elkins
  5. Station 5 – Box Jumps
  6. Station 6 – Dips
  7. Station 7 – Squats

Pax rotated through each station performing AMRAP while the 8th Pax did a lap around the track.  Repeated x 2.  Great mumble chatter.

Combative – Worked on blocking techniques taught by Shredder.  With our limited skill and the swapping of  partners, this resembled square dancing more than martial arts.

Mary:  No time – too much dancing (see above)
Announcements:
T-Claps (Recognition):
Prayer:  Multiple mentioned.  Prayed for those spoken and unspoken.

Frosty Foursome (+7)

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At least 6 for EC, pax of 11 for a frosty AO led by Yosemite, Norm, Dovetail, and Shredder. A foursome first? Dovetail had said the night prior that coordination wasn’t necessary as he bet nobody was doing the same thing he was. Well, overlap occurred. But it was a good time nonetheless.

Warm Up

Yosemite led warm-up and the first section of the main thing, starting with a Mosey with butt kickers and high knees mixed in, followed by a generous helping of SSH, windmills, Daisy pickers, and Sir Fazzio arm circles.

The Workout:

11s with Bonnie Blair’s and wall sit seal claps to the front and up.

Norm then took over with:
Partner 100s – Erkins, Derkins, Dips. One partner racks up reps while the other runs the track

Dovetail took the next 10 mins:
12-9-6-3 Quick-HIIT with 3 levels
Wall-sit kicks (alternating legs)
Clap merkins OR Hand raise Merkin OR merkin
Butterfly situps OR big boy situps OR LBC in cadence
Box jump overs OR box jumps OR step-ups
Derkin walk on one wall, erkin walk on the other, with frog jumps between (only did this once for the sake of time)

Combatives

Shredder led this section with the concept of trap-and-attack, defending against an attacker who has planted one hand near the throat, the other hand readying a haymaker. Talked about also using the surrounding environment as a weapon.

Mary:
No time, mixed into the thang anyway.

Prayer:

Mr Terrific’s dad’s upcoming surgery
Shredder’s co-worker Danielle – single mom, cancer, daughter in hospital with mental health issues
Ole Beater’s “snip-snip” surgery

Sheepdog Parkour!

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FNGs:None
Warm Up:Warmup jog around the parking lot then circled up for side straddle hops, imperial walkers, hillbillies, good mornings, daisy pickers, and Fozzy arm circles forward and reverse.

The Workout:Line up at the end of the parking lot and get ready for a brutal arm workout.

Start with 1 merkin followed by 4 raise the roofs, bear crawl to the next line and repeat with 2 merkins and 8 raise the roofs. Rinse and repeat until we get to the median which was 10 merkins and 40 raise the roofs. Now that arms are sufficiently smoked, Michael Phelps it out and line up for an Indian run.
The Indian run to the back became a parkour run once Gump was up and ended at the back of the school where a giant circle was already conveniently painted on the pavement.

Circle up for some clockwork starting with 1 monkey humper in cadence. Rotate clockwise and repeat with 2 monkey humpers in cadence. Rinse and repeat until we hit 10, after 55 total monkey humpers in cadence we decided that this would be a 10hr clock.

The next round was the same pattern and reps with side straddle hops.

Mary: On your six for some around the horn 10 count core exercises. We made it through 3 total rounds for a total of 15 different exercises and ended with irkens, derkins, and dips before moving on to combatives with Dovetail. We reviewed last week and continued with progressive variations.  After combatives we stretched and did COT.

Announcements: Crosby’s band is playing tonight at the mason jar lager company. LED has put together a 3rd F opportunity next weekend in Fuquay. Triathlon training is coming up for those interested in participating.
T-Claps (Recognition):
Prayer:Martini’s mom and family, H1N1’s recovery from injuries

 

Full House

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Pax of 15 out in the gloom for a Sheepdog record. A bunch for EC. Many guests including Crab Legs and Howard in attendance. Co-Q with Shredder taking combatives. May it truly be said that a good (sweaty) time was had by all.

Warm Up:

Leg lifts, SSH, trunk twists.

2 rounds:
30s Plank hold
30 Mountain Climbers
20 Alternating Reverse Lunges
10 cadence Plank Up Downs
5 Squat Jumps

The Workout:

4 rounds, every 2 mins, split into even groups
10 imperial squat walkers
10 pullups
10 box jumps

Wing Chung punching circle while each pax in turn does an exercise, recover in between each round
10 capoeira pushups
10 break dancers, double punches
(ran out of time for round 3 with triple punches 🙂 )

Combatives:

Mechanical Advantage Control Holds, Theory and Application, parts I-III.

Mary:

Core incorporated. Good thing since we were outta time anyway.

Announcements:

Last AO of Q-Swap with Carpex tomorrow, 6:30 at Bond Park, led by Slide Rule and Skidmark(?)

T-Claps (Recognition):

Crab legs, successful carpal tunnel surgery for Dovetail’s M.

Prayer:

Crab Leg’s father-in-law Bob (new lease on life), Howard’s son (pneumonia + flu), Shredder’s coworker Danielle (cancer + other).

Figgy Pudding

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Apologies for the super-lateness of this post. Family in town, yada yada, no excuse, I’m sorry! 4 HIMs out for YHC’s first post-Christmas AO. Great time, great weather.

Warm Up:

Kidney massage, torso twists, side-straddle hops

Blackjack with Squats and Imperial Walkers (mixed in with hillbillies and LBCs).

The Workout:

15 reps each, then 12 each (original plan was 18-15-12-9-6-3, but not enough time):

  1. Catalina winemakers
  2. Cheerleaders
  3. Box jump burpees
  4. Dips
  5. Lt. Dans

Combatives:

MACH techniques

Mary:

Incorporated into the thang.

Announcements:

Throwback week next week

Frozen Cheer

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Coldest morning yet for Sheepdog, but the biggest group in a while. Norm is back from training, so thankful to have him back safely. Co-Q today with Shredder leading the Warm-up and Mary, Dovetail leading the Thang and Combatives.

Warm Up:
SSH, squats, SSH, squat with leg lifts, fazzio arm circles, hillbillies, imperial walkers.
Indian run with dumbbell

The Workout:

Tabata Torture
9 stations, each one does 2 minutes of Tabata (20 sec work, 10 sec rest)
1. Hand raise push-ups
2. Kettlebell Turkish get-ups
3. Hammer curls
4. Overhead press
5. Tricep extensions
6. Dumbbell thrusters
7. Plank jacks
8. Two-handed curl
9. Burpee box jump-overs

Combatives:
M.A.C.H techniques (mechanical advantage control hold) 1 & 2: dosey-do, bicep grab, ridge hand across chin, to elbow drop and shoulder pivot.

Mary:
Low slow flutter
Box cutters
LBCs
Break dancers

Announcements:
Celebrate Recovery: if you have a hurt, hangup, or habit that you want relief from, or if life just doesn’t seem perfect, this program can benefit anyone. Contact Dovetail (Jess Hines) for details.

Prayer:
Sargeant Pepper (heart attack at AO yesterday, recovering in hospital), praise for the dad of Mr. terrific’s coworker who is doing better, general prayers for marriages.

Sheepdog 12/13/19

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FNGs: none
Warm Up: Gump had our warm up with some of our F3 favorites
The Workout: mosied to the circle at the front of the school for some erkins, derkins, striking, and wedging. Mosied to the side for some stations. One pax set the pace by running from end to end, under the overhang, while the remaining pax cycled through weighted squats/lunges, lateral pulls and buss-drivers (25lb dumbbell), striking/blocking, burpees and no-hand merkin burpees.
Mary: LSF, Fertilizers, crab cakes, and capoeira push-ups.
Announcements: F3 Christmas Party
T-Claps (Recognition): Beater showing up for early EC. Also EC, Mr. Terrific, Dovetail, Shredder.
Prayer: a lot of people dealing with health issues, loss, etc.