Star Wars

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Pax of 2 for a chillier-than-expected post-Halloween workout. YHC’s family dressed up in Star Wars garb last night, and despite being in a (pretty good if I do say so myself) Vader costume, was informed by 3-year-old 2.0 that I “look like Elsa” (from Frozen)

Warm Up:

SSH, High knees, high knees & high hands, jumping lunges, shoulder taps – rinse & repeat. Then Morning Pickers, side bends, and knee crescents.

The Workout:

Jab-cross-front kicks. First round nice and even, second round slower and with better technique/more power, third round with speed & power.

Double-elbow strike to cross-body knee strikes, down the parking lot.

LIGHT SIDE: Indian run around 1 lap

DARK SIDE: Hold plank while each PAX in turn does 10 merkins. Repeat for a second round.

LIGHT SIDE (same as before)

DARK SIDE: Hold horse stance while each PAX in turn does 10 squats. Repeat for a second round.

LIGHT SIDE

DARK SIDE: Very slow and deliberate wing-chung punches while each PAX in turn does 20 full-speed. Repeat for a second round.

Mary:

Imperial walkers, hillbillies, low slow flutter, LBCs, side dips, bicycles, butterfly situps.

Announcements: HS marathon in a month
T-Claps (Recognition):
Prayer: Crab legs

Shredder’s Revenge 10/25/19

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Pax of 6 this morning.
FNGs: 0
Warm Up:

Light warm up lap to front circle

Side straddle hop

Sir Fozio Arm Circles (f&b)

Michael Phelps

Squats

Frankenstein

Squat kicks

Front hand jab, reverse punch

Merkins

Dips

The Workout:

Indian run with Imperial walkers and hillbillies around to back.

Merkins

Mosey back home

Capoeira push-ups

2 punch combo

Curb heal-taps

Rear Naked Choke

Block to Rear Naked Choke

Mary:

Low slow flutter

Crab cakes

Homer to Marg

Have a nice day

Announcements:
T-Claps (Recognition):
Prayer: crab legs, Banana seat’s daughter

Wood and Water

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Pax of 2 today. At least there was no odd man out. Kept the pace moving, worked in some yoga, and got out right on time for Sprinkler to get to the station.

WARMUP
Mosey with forward, karaoke, and backward run, then backwards Indian run
Frankenstein’s, trunk twists
Slow dive bombers to engage the whole body and start the burn

WORKOUT
Start with 20 reps of each, decrease by 4 each round until you complete reps (or until time runs out)
– Partner squats
– Plankey-cakes
– Butterfly situps
– Erkins
– 200 (or so) meter run

Yoga flow

20-10-5
– dips
– box jumps
– erkin shoulder taps

COMBATIVES
Get outta my bubble: using pressure points to create space

MARY
Pulse-ups, one-down-two-ups, side v-ups, x-man crunches

ANNOUNCEMENTS
Fuquay FD open house 10-3 tomorrow with Sprinkler (station is downtown Fuquay, behind El Dorado)
Picnic

PRAYER REQUEST
Shredder, unspoken prayers

Classical Storm

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The cadence of today’s workout was totally inspired by the song Storm by Marcin Petrzalek, an 18-year old guitar virtuoso. Then continued on a fast-paced note courtesy of Skillet.
Warm Up:

High knees, butt kickers, SSH, Wing Chung punches, extension front kicks

The Workout:

Curb toe taps, five sets then a burpee, go for the whole length of the curb.
Short break while you alternate leg and arm stretches on all fours.
Rinse and repeat two more times

Star jumps * 8 then, dips * 8, then wall sits for at least 30 seconds. Repeat two more times

Get in a squat your partners in a plank you do 5 squats and your partner does 5 push-ups and you do five more squads and they do 5 more push-ups then switch positions.
Back bridging, or Cobra stretch if unable. Rinse and repeat two more times.

Time in tension: balls to the wall!

Partner suicides, where you trade off the run, then plank hold facing each other do 10 hand claps followed by 10 plank jacks. Rinse and repeat two more times.
Mary:

LBCs, legs-out American hammers, butterfly situps, side plank dips
Announcements:

Picnic next weekend, Holly Springs half in Nov, Beer run tomorrow, Fuquay fall celebration downtown Fuquay (Sprinkler’s Fire Station 1 behind Mason Jar will have a lot of things going on for the kids)
Prayer:

Bernie and family, friend of 16-bits wife going through similar. For miscarriages/stillborn, just put your arm around them, no words needed.

Don’t Stop

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Warm Up:

Light jog, step-back knee raises,llunges with a twist, Spiderman twists, good mornings

The Workout:

PRE-WORKOUT

4 Tabata ROUNDs each (20s work, 10s rest)

  • Dips
  • Erkins
  • LBCs
  • Squats

WORKOUT

20min AMRAP (As Many Rounds As Possible)

  • 12 SSH (cadence)
  • 9 butterfly situps
  • 6 box jump over burpees (scaled 1: box jumps, step down. Scaled 2: box step-up and over), burpee after the jump over
  • Run inner parking lot loop

Count as many complete grounds you finish, and then any additional reps in the next round.

Trojan: 6 rounds + 27 reps scaled

Dovetail: 7 rounds + 27 reps Rx

Sprinkler: 7 rounds scaled

Combatives
Block-punch to bicep, punch to leg w other hand, then punch up into other arm

Mary:

Included in workout, plus outta time

Announcements:

Picnic on Oct 12
T-Claps (Recognition):
Prayer:

Shredder (loss of his dad on 9/11)

Time is Relative

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YHC had not done his homework and in excitement/haste had pre-blasted a start time of 5:05 EC / 5:30 ME.  Which would be fine at many of our South Wake AOs but Sheepdog has a publicized start time of 5:15 EC / 5:45 ME.  Eventually there was some mumblechatter on Slack indicating that I was a trendsetter at Sheepdog and with some indication that an early start was somewhat desired.  But…  YHC started to think about the possibility of an FNG dropping in like our newly minted Master Shake did based on the website schedule.  I didn’t want to leave a friendly new guy all alone in the gloom.  So… I walked back the messed up start time the best I could on the Facebooks and Slack.  I also committed to show up at 5:05 anyway.  Peeping Tom wanted some extra miles anyway so if someone showed up for early EC, they would find us.

ECEC:  Peeping Tom and YHC – We covered the Sheepdog EC route the best we knew it ~ 1.5 miles crossing into the neighborhood, hitting both cul-de-sacs and circling the school.  We made sure to pass the shovel flag at 5:15 (normal EC), 5:30 (messed up ME time where we caught up with Forceps), and again before 5:45 (the real deal ME time where we saw a strange shadow appear in the gloom)

         

SHREDDER!!!!

EC: Forceps joined for the last mile.

FNGs: None

Warm Up:

  • Windmill (15x)
  • Daisy Pickers (15x)
  • SSH (30x)
  • Mozy around the lot and into the soccer field.

The Workout:

YHC was inspired this week by the workouts he hadn’t made.  Specifically Purple Cobras Q’d by Warbucks where he debuted the Flat Tire (Exicon pending) and TBD where Double D broke out the Coyote Ugly.  YHC let the PAX know there was inspiration from the week but didnt specifically call out the workouts by name.  Gotta keep em guessing.  Gump did inform me that Sheepdog was known as the low-key Friday workout, no need to go too crazy…  (too bad, plan already made – tv executives… am I right?)

  • No Surrenders – Hands on your head, knee down, knee down, stand up and repeat (20x)
  • Mozy to the truck gate behind the school
  • Flat Tires (by Warbucks) – We partnered up.  One partner pushed the wheelbarrow, the other was the wheelbarrow.  The Wheelbarrow moved forward 4 “steps” before completing 1x Merkins.  The Wheelbarrow continued until they just couldnt take it any more and swapped out.  The course continued the length of the rear of the school with parnters swapping as necessary.
  • Tom had the early finishers do some Turkish Getups… Oops… That’s what I get for asking him to cover while we finish up….
  • Box Jumps  on the wall (20x with minimal no pause)
  • Coyote Uglys (thank you Double D) – Partners, 3 each.  We used the picnic tables and again assumed the Wheelbarrow.  The Wheelbarrow ascended the table on their hands completing a merkin at the seat, the table top, then again on the seat and back on the ground.  Swap until each partner gets 3 each.
  • Mozy to the front of the school.
  • Leave No Man Behind (Partnees) -1 runs the inner parking lot out front, the other holds the position,swap on the return
    • Balls to the Wall
    • People’s Chair
    • Hold Plank
  • Mozy back to the flag and the soccer field
  • Rapid Fire (No Recover)-repeat until exhausted
    • Merkins 5x
    • LBCs 5x
    • Squats 5x

Combatives: OSU – Japanese word with 1000 meanings.  Means “I will do it”, “keep pushing”, does not mean any version of quit.

Dovetail led us in some blocking moves.  Not forceful, steady flow, effortless even.  Also showed us how to pair it with an offensive punch.  Now we are ready for some bar fights.  You missed out LipSync!!!

Mary:

  • Peeping Tom led us through Fozio Arm Circles (I managed to fill the workout so he couldnt do too many Turkish Getups)

Announcements:  South Wake Picnic – Oct 12th.  Sign-up sheet on Slack for food, etc.

T-Claps (Recognition):  Crablegs and Shredder are back!!!  Thanks to 16-bit for calling out this Tclap, positive things happening in South Wake.  Nice to have our brothers back.

Prayer:  Prayers for Shredder going through the loss of his Dad.  Was nice to pray with him this morning.

The Wall at Sheepdog

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PAX:  16 Bit, Banana Seat, Cricket, Sprinkler, Trojan, Beater, Martini
Warm Up:  Mosey to the back, Good Morning x 10, Windmills x 10, Daisy Pickers x 10
The Workout: 6 stations (one at each knee wall):  Station 1 – Irkins, 2 – Step Ups, 3 – Dips, 4 – Box Jumps, 5 – Dirkins, 6 – Dips.  PAX completed as many reps as possible that their current station while the 7th HIM did a lap around the track.  With the completion of the lap, all PAX rotated to the next station.  Rinse and Repeat for a total of 4 complete circuits.
Mary: LBC’s x 10, Heel Taps x 10, Homer to Marge x 10
Announcements: Labor Day Convergence
T-Claps (Recognition): Sprinkler for taking us out
Prayer: Unspoken

Uno Minuto

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The thang today featured not one but two EMOMS (do sets of exercises every minute on the minute, and any time left in the minute is rest time). YHC was fine until we stopped for combatives, then had to take a quick sec to not fall down!

Warm Up:

Mosey to the back, imperial walkers, hillbillies, arm circles, trunk twists, then 2 rounds of jog in place to high knees to butt kickers to side-straddle hops.

Workout:

EMOM 1: 15 MINUTES, 15 ROUNDS

  • 4 pullups
  • 4 pushups
  • 4 box jumps
  • 4 crunches

EMOM 2: 5 MINUTES, 5 ROUNDS

  • 5 side-straddle hops
  • 2 burpees
  • 25 meter sprint

Announcements:

9/11 stair climb

Prayer:

Noah’s Ark and family, Shredder

1 Million Punches

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YHC rolled in with about 30 seconds to spare. Slow start this morning due to attendence at a storm-delayed Brad Paisley concert the night before, resulting in about 4 hours sleep. Good thing Sheepdog is here to wake us all up.

Warm Up:

SSH
Trunk twists with arms straight out
Quick feet, to burpee on call
Balance on one foot, raise knee, then push straight back, 5 each side, then switch

The Workout:

1 Million Punches – Wing Chung punches while HIM take turns doing an exercise

  • Manmakers w/ 35# dumbbells – 8
  • 1 lap run
  • Ballerina Squats (heels up) – 10
  • 1 lap run
  • Merkins – 10
  • Long run (lap around the school)Round 2
  • Thrusters -10 (this is as far as we got with time)
  • Wobbly merkins – 10
  • Curls (with dumbbells or band) – 10

Mary:

American hammers, X-Man crunches, LBCs

Announcements:

9/11 stair climb

T-Claps (Recognition):

Prayer:

HIIT me baby one more time

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FNGs:
Warm Up:

Mosey, then a quick warmup since I suspected we would run out of time (and we did)

Trunk twists, windmills, jump steps, then add in 2 jump steps plus knee strike.

Plank out, back in, stand up, kick

The Workout:

3 rounds, each round has sets of 30-20-10 reps with decreasing length runs (something like 400-300-200m) each set. For the sets of 30 and 20, break it into sets of 10. So for example: longest run, then 30 of each (broken into sets of 10, but no rest in between), then medium run, then 20 of each, then shortest run, then 10 of each.

Round 1:
Jumping lunges
Hindu push-ups
American hammers

Round 2
QBox jumps or step ups
Erkin
Imperial Walker’s in cadence

Round 3 (ran out of time before getting here)
Bobby Hurley
Rows with bands or TRX
Boat canoe

Combatives

Wrist locks

Mary:

5-count Pax round-robin

Announcements:

  • 9/11 stair climb coming up
  • raising for Noah’s Ark’s wife’s treatment
  • Q-Sheet! Martini has the Q next week (16th) and the 30th, so, the 23rd is still open!

T-Claps (Recognition):

Beater’s first 5-pack!

Prayer:

Noah’s ark, Crab legs, R22