Benjamin Button

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Pax of 5 showed up in a light drizzle to get wet, sweat, and fall down

Warm Up:

Mosey to the back, 20 Hot-Cross Squat Kicks, 10 reps of Absolution, 10 Good Mornings

The Workout:

3-exercise sets, decreasing reps: 24, 21, 18, 15, 12, 9 with runs in between each set

  • 24 box jumps
  • 24 derkins
  • 24 butterfly situps

500m run (twice around the track)

  • 21 Bobby Hurleys
  • 21 dips
  • 21 boat/canoes

500m run

  • 18 donkey kicks
  • 18 erkins
  • 18 American Hammers

300m run

  • 15 box jumps
  • 15 derkins
  • 15 butterfly situps

300m run

  • 12 Bobby Hurley
  • 12 dips
  • 12 LBCs

Suicides across the basketball court

  • 9 donkey kicks
  • 9 erkins
  • 9 American Hammers

Combatives

Ukemi (accepting the ground) – front falls

Thought for the day

Spiritual ukemi: if you get “thrown” does it keep you down, or do you fall the way you want to and get right back up? Satan tries to throw us so we stay down, but if you accept the fall, acknowledge your fault and make it right, you can get right back up and into the fight.

Mary: lots of ab work in the workout, so no specific mary
Announcements:
Prayer: Shredder’s knee surgery on 3/8

Rotation Station

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6 PAX out in perfect weather and not even much gloom.

Warm Up:

Stretches, Good Mornings, Daisy Pickers, lap then parking lot with karaoke, high knees, and buttkickers

The Workout:

1-minute stations, 30s rest & recover after each, 1 full round:

  • Burpee box jumps
  • Jump rope
  • Pushups
  • Squats
  • Plank Jack’s
  • Pullups

300 meter run

Another round of stations:

  • Wall step-ups with knee strike
  • Jump rope
  • Dive bombers
  • Squats
  • Turkish get-ups
  • Plank rows

Combatives:

Punch defense with return strikes

Mary:

Low slow flutter with a hold at the end, LBCs, pickle pounders.

Prayer:

Shredder, Crab Legs, irritating minor injuries (Beater, Norm, Dovetail)

Bro, Is It Even Winter?

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Pax of 7 came out to enjoy the spring-like temperatures and a co-Q by Beater & Dovetail featuring black snakes, running backwards, and combatives.

EC (aka Beater’s Run at 5:15)

Warm Up:

Arm and leg stretches, good mornings, imperial walkers, hillbillies, OYO burpees, black Snake run around the school.

The Workout:

Modified Nolan Richardson: partner workout, one is working on reps while the other backpedals 50yds, does a Bobby Hurley, then jogs back. Partners switch and keep going until rep target is hit:

  • 75 burpees
  • 200 squats
  • 100 situps
  • 200 arm circles
  • 150 merkins

Combatives: sticky fingers/circle blocking/circle blocking with punch

Mary:

Outta time but had gotten in the situps in the workout

Announcements:

New workouts Monday & Thursday, ATT run Saturday, Deadbolt looking for a few PAX to help with the Military Family Symposium on 2/23 at Hope Community Church.

Prayer:

Shredder; Crablegs; Fonzi’s wife who was on the scene for a horrible motorcycle accident and is struggling with sleeping and other effects of the experience; Fonzi and 16-Bit’s friend who is taking care of his few kids under 4 while his wife is seeking mental care away from home.

Sheepdog – finding Baby Jesus…

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8 Pax w/ 1, 2.0 killed it this morning with a little Egyptian, planets aligning with the moon, find baby Jesus vibe. Kidding aside, the sight was pretty cool! Black Knight, 2.0, just wrapped up a 5-pack with his 1st week at F3. Ā Bam!!! Set the bar. Get this kid Breathtaker.

EC Beater & YHC

Warm Up: mosey to the front. SSH, Sir FAC (F&B), Michael Phelps, IM & HB with a little extra push to engage the core. Ā  Frankensteins

The Workout: mosey to the brick knee walls for some traveling. Three sets of Erkin travel around kneewall and lunges between. Wing Chun strikes and wedging between each set. Last set, Pax had a choice between military, diamond, or one arm erkins. Moseyed to the back. Introduction to breaking someone balance in preparation to take them down.
Mary: plank tap; wrists, shoulders, hips, knees, anckles then back. 5 sets, no rest. LBCs, Boxcutters, LSF.
Announcements: BRR, ATT CSUP, Wrightsville, Breathtaker.
Prayer: Friend of Beater lost his mom. Pax in need; health, etc.

Sheepdog – menstrual cycle!?!

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8 Pax did I their thang this morning with some ā€œcolorfulā€ commentary from Gump. EC – Beater, Dovetail & YHC. Ā Beater killed it!

Warm Up: Beater led the warm up with a light jog to the back. Pax circled up and ran through some stretching, Sir Fazio Arm Circles , Good Mornings, Merkins, and SSH. (Think Iā€™m missing one).
The Workout: YHC led the workout with step ups, dips, 50 uppercuts. Indian Run to the front. (Que Gumps uncomfortable mumblechatter) Started at one island. Toe taps, cerkins, and fast uppercuts. Then dip kicks to the center island. (Heā€™s still talking) More toe taps, cerkins, and uppercuts. Traveled around the island. Dip kicks to the last island. Rinse and repeat. (Pax šŸ¤¢ -not from the workout) Moseyed to the side parking lot. Core/knee strike drills. Then Muay Thai clinch with knee strike. Counter knee strikes. Escapes.
Mary: Dovetail led Mary with some Dollys, Thorā€™s, and some crazy rotational LSF.
Announcements: BRR signups, ā€œpass it forwardā€ RoadID bands (Gump will buy the next one. Someone take him up on it.)
Prayer: The std. requests plus LED and Dovetailā€™s sister. Gump took us out.

Sheepdog – ā€œ donā€™t be ninjā€™inā€

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ā€œDonā€™t be ninjā€™in nobody who donā€™t need ninjā€™in.ā€ Diamond Dave

9 Pax Grinded it out in the Gloom this morning with 3 EC (R22, Beater, Shredder).

Warm Up: light jog then Pax circled up. SIR Fazio Arm Circles f&b, Michael Phelps, SSH, Squats, High Knees and Butt Kickers around the parking lot. Moseyed to the back with a little Imperial Walker and Hillbilly Indian Run peppered in.
The Workout: 5 stations; Step ups, Dips, Sticky Fingers, Patty Cake Merkins, while last Pax took a lap. Ā Rotated after each completed lap. One round

Then, Squat kicks, front kicks, two punch combos, then punch elbo combo, and partner drills.
Mary: plank-a-rama quickly turned into burpees with R22 kicking it off. Rotated through Pax calling out for Mary. Reps of 10.
Announcements: check Slack, Facebook, Twitter, Pinterest, MySpace, and you local bulletin. . . Kidding aside, Ā Pikachuā€˜s announcements really help.
Prayer: Beater took us out. Spoken and unspoken.

Sheepdog – frozen Sugar

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Pax of 8 with 3 EC; Beater, Farva, & Shedder.

Warm Up: Norm led Pax through some Side Straddle Hop, Imperial Walkers, Hillbillies, Good Mornings, Fazio Arm Circles.
The Workout: YHC Started with Build a Bear, Striking in cadence (150 total) then slowed it down and focused on technique. Rotated through Merkins, Wedging, Military Merkins, back to Wedging, Capoeira Merkins, and then ended on an Americana Arm Bar.
Mary: LBCs (short on time)
Announcements: lots of announcements on Facebook and Slack. BT Challange, q-source, q-swap.
Prayer: Beaterā€™s neighbor. Injuries and health.

Sheepdog – shelter is good

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5 Pax for EC joined by 3 more in the Gloom

Warm Up: light jog then circled up. Light neck stretches, SSH, Fazio Arm Circles Front and back. Ā Moroccans night Clubs, Windmills, & Good Mornings.
The Workout: Modified merkins in cadence; 3 pulsing, 3 slow. Wing Chun Striking. Squats. More striking, 3-strike combo. Squat kicks. std. merkins. Wrist locks.
Mary: LBC, Low Slow Flutter, crab toe taps, and Breakdancers.
Announcements: 2019 AO Challenge, Breathtaker Challange for charity, and stressed getting involved in q-source (3 options).
Prayer: spoken and unspoken.

Sheepdog – MACHs and Locks

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Beater (workout QIC), Dovetail (combative and Mary QIC), Norm, Patch, R22

WARMUP
Run around the school with a Black Snake run mixed in.
Side straddle hop
Imperial Walkers followed by Hillbillies
Windmills
Good mornings

WORKOUT
Bear crawl halfway between the crosswalks, then 2 merkins, bear crawl the rest of the way, then 1 burpee. Repeat.

Incrementing squat sprints back and forth between the 10 parking lot spaces. Plank hold for the 6.

Mosey to the front. Traveling derkins with lunges in between.

COMBATIVES
Purpose of MACH techniques, then switch gears and do supinating and pronating wrist locks from handshake, shoulder/neck grab, and punches.

MARY
LBCs
Heels to the Heavens pulses
Downward dog, then into Pike pushups (I forget the F3 name for these)
Alternating single-leg v-ups
Freddy Mercuries
Static stretching

COT
Thought for the day: With so many distractions, it’s easy to just go with the flow and forget to think. 1 Peter says to always be ready to give a reason for the hope in you. Do you know what you believe and why? If not, it’s harder to make a difference in others lives. We are dedicated to improving our bodies since we all show up to these things, but the mind shouldn’t be left it off our improvement efforts either.
1. Work at Wolfie’s house
2. Upcoming Carpex Q switch week
3. Prayers for a teacher at Herbert Akins (acquaintance of Beater’s wife) who lost her husband to cancer this week.

Sheepdog – hoot

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7 Pax and an ominous šŸ¦‰Ā braved the rain.

EC:Ā 2 miles; Beater, r22, Shredder

Warm Up: light jog Ā around the parking lot and then PAX circled up. Ā Side straddle hop. Moroccan night clubs, Fazio arm circles front and back and then all over again backwards. Michael Phelps. Wind mills. Good mornings.Ā All in cadence.
The Workout: Traveled; move one, one irkin. Lunges between knee walls. Ā  Pause for squat kicks. 2nd round of traveling; move one, one arm irkins. Lunges between. Mosey.

One round of 150 strikes. Dos e doe. Block and enter. Block, enter, trap. Capoeira push-ups.
Mary: crab toe taps, breakdancers
Announcements: F3 Southwake region.Ā Prayer: we talked about intentionality, ā€œpicking up the sixā€ outside of the gloom AND whoā€™s got your six? Prayers for those deployed, family members whoā€™ve passed away, those fighting cancer and serious illnesses, and for Beaterā€™s friendā€™s daughter.