F3 Sheepdog – Contemplation

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

Pax of 8; Lipsync, Gump, Dovetail, LED, Chickenfoot, Norm, Fonzie, Shredder

Started off a little differently this morning and began with a bible verse.

“As water reflects the face, so one’s life reflects the heart.”
‭‭Proverbs‬ ‭27:19‬ ‭NIV‬‬

Pax used the later part of the verse as a Breath Prayer during Stance Training, aka Embrace the Suck throughout the AO.

Warm-ups
Jog to the back playground.
Side Stratal Hop
Fazio Arm Circles (f&b)
Michael Phelps
Good Mornings
Chinooks

Workout included
Various Strikes (front hand, reverse, and elbow)
Sets of 3-step merkins; 5 wide, 5 std, 5 diamond.
Step ups (60 sec)
Dips
Box jumps (60 sec)
Ballerinas-toe squat (squat, heels up)
Military Merkin Pulse (1/2 way)
All mixed up with some occasional pauses to rest… in Stances…

Stance Training (each stance had a theme. Focus on Breath Prayer… “so one’s life reflects the heart”;
Horse stance – power
Mountain climbing stance – perseverance
Tiger stance – intention

Mary
LBCs
Low Slow Flutter
Crab toe taps

COT
Count a Rama, name a Rama

Thankfull for the new and old players.

Announcements & Prayer.

Sheepdog – MACH 1&2

/in /QIC:
PAX: , ,

PAX OF 3: Norm, Dovetail, and Shredder

Warm Up: light run around the school, side straddle hop,  chinooks, fazio arm circles, good mornings, Peter Parkers, mt. climbers,  squat imperial walkers, squat hillbillies.

The Workout: 300 wing chun strikes, 3 set rotation, slow TUT: wobbly merkins, wobbly dips, and pull-ups.  Worked through MACH 1 and 2 while odd man out did random excersises.

Mary: low slow flutter blitz

Announcements: 911 climb.

Prayer: BRR team, F3 families, those with illnesses and injuries, Dovetail’s sister is heading back to Russia soon.

Sheepdog

/in /QIC:
PAX: , , ,

Pax of 4; Norm, Breadsticks, Dovetail, Shredder

Warm Up: Light jog around the parking lot, bear crawls, Side Strattle Hop, Good Monings, Imperial Walker & Hillbillies (engage the core), Std. Merkins,
The Workout: Step ups, Dips, Step ups with knee lifts, Dips with keg lifts.  Wing Chun striking, Wedging, Squats, Diamond Merkins, Squats with a kick, Resistance and sensitivity training, and a secret lesson from Bruce Lee.
Mary: jog back to the front and a lot of Low Slow Flutter.
Announcements: 911 Stair Climb
Prayer: Young boy Clay and his family, our families and F3 men.

Sheepdog – “Improv”

/in /QIC:
PAX: , , , ,

Pax of 5; Breadsticks, Gump, LipSync, Noah’s Ark, Dovetail

Circle the building
Wheel-o-warmup (Each HIM picks an exercise)
– Imperial Walkers
– Hillbillies
– Good Mornings
– Michael Phelps
– Fozzy arm circles

The thang
20-minute EMOM (4 rounds, each exercise starts on the minute. Any leftover time in the minute is rest time)
15 Sumo squats with leg lift
10 burpees
15 v-ups
20 derkins
Once around the track

Martial arts – pressure points with stick (only had 7 mins left at this point)

Thought of the day: the existence of God is often questioned because of the existence of evil, but if everything was always perfect for us, we would be like spoiled children who could never help anyone else. Therefore rather than having a pity party or asking only that tough things be removed, ask what can be learned, ask God to mold you, so that we can be an encouragement to others. Perfect is promised later, perseverance is needed today.

Prayers: Joel, Noah’s Ark’s son

Sheepdog – Getting to the Point 😳

/in /QIC:
PAX: , ,

Pax of 3: Breadsticks, Dovetail, Shredder

Warm Up:

  • Light jog around the school.
  •  Moroccans night clubs
  • Fazio arm circles, front and back
  • Michael Phelps
  • Good mornings

The Workout:

  • 3 sets; merkins then front kick to squat combo
  • Evasive kicks
  • Two pax practiced pressure point manipulation with an improvised weapon (a kubotan) while the third pax ran through various exercises.

Mary:

  • LBCs
  • Low slow flutter

Announcements: Possum Trot convergence. Forecepts pocker night
Prayer: Breadsticks prayed us out; F3 families & leadership in the community.

Sheepdog – hunka hunka burn’in love

/in /QIC:
PAX: , , , ,

Pax oef 5 this morning for some muscle burn’in love: Dovetail, Breadsticks, Gump, Yogurt, and Shredder.

Warm Up:

  • Lap around the parking lot.
  • Fazio arm circles
  • Chinooks
  • Good mornings

The Workout:

  • Slow TuT dips
  • 10 Mt. Climbers & 5 wobbly pull-up (5 sets).
  • Ring of fire; Set 1, one pax does 10 merkins while remaining do Wing Chun strikes, rotate pax till 100 merkins. Set 2, one pax does 10 knee strikes while pax continues WC strikes and then elbow strikes, rotate till 200. Set 3, one pax does squats while other pax do elbow strikes then 3 WC strike combo, then 5 strike WC combo. Quick note… it can always get worse…

Mary:

  • LBCs
  • squat hold

Announcements: 5 yr convergence.
Prayer: Lucky Charms, H1N1, all others struggling with injuries.

Thought:  It can always be worse. No matter how hard something may seem it can always get worse and we are a lot more resilient than we realize.  The Navy Seals have a saying. “Earn your Trident  everyday.”   We should have a similar saying about our spiritual walk, “earn your cross every day.

Sheepdog 7/27/2018

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

Pax of six braved it out this morning for a new type of pain;

Warmup
Light warm up lap
Moroccan night clubs
Michael Phelps
Side straddle hop, cross legs
Around the parking lot island with toe taps, studded steps, and Merkin travel.
Mosey to the back
The Thang
Sticky Fingers
Wing Chun; rooting, positioning and striking.
3sets; 6x high knees, 6x mt. Climbers, 6x TuT merkins.
Sticky Fingers tag
3sets; 6x high knees, 6x mt. Climbers, 6x TuT merkins.
Introduction to pressure point manipulation 😬
Mary
COT
Count and Name o Rama
Announcements
Thought: If you are ever called into action it will most likely not be because of some bar brawl or street fight. It may be someone with a mental illness or could be a close family friend who’s child is on drugs. Our goal is not to do his most damage as possible but to put people in compliance so they cannot do harm to others or themselves. We have to be ready for that as well.
Prayers

Sheepdog – 7/20/2018

/in /QIC:
PAX: , , ,

Pax of 4 this morning; : LipSync, Dovetail, Breadsticks, Shredder.

Warmup
Light warm up lap with some step ups and dips mixed in.

The thang
Fazio arm circles
Michael Phelps
Al Gore Squats
2 punch combo with low kicks
STD Merkins
Wing Chung strikes (200)
Merkins TUT (Time Under Tension)
MACH Techniques 1-3

Mary
LBC
Low slow flutter
Good Mornings

COT
Count and Name o Rama
Announcements
Thought: The importance of the little things…. we often under estimate how important the little gestures are; a genuine hug, compliment, or or word of encouragement. Find an opportunity (or opportunities) this week to raise someone else’s spirit.
Prayers

F3 Sheepdog 7/13/18

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

Pax of 7 this morning.

Warmup

Light warm up lap

Loosen up; head to toe

Fozio Arm Circles

Michael Phelps

Side straddle hop

Merkins

Step ups w/ high knees

Dips

The Thang

2 punch combo

Front kick

Military merkins

Basic outside block

Lunges & Derkins

Wrist locks 

Mary

Low slow flutter

COT

Count and Name o Rama 

Announcementst

Thought: Finding balance… PAX where challenge this week to create a list of everything that they do for work and everything they do for personal. Allocate time to each item. Is your life in balance? If not what will you do to address that. Be careful that your family is not getting the leftovers. 

Prayers

1 on 1 Combat

/in /QIC:
PAX: ,

F3 Sheepdog 7/6/18 – BB
Pax of two this morning for a 1 on 1 combat session;

Warmup
Light warm up lap
Side startle hop
Merkins
Fozio Arm Circles
Imperial walkers
Hillbillys
Michael Phelps

The Thang
Mosey to the back.
Step ups
Dips
Military merkins & wobbly pull-ups
2 punch combo
Front kick
Diamond merkins
Basic outside block
Wrist locks
Mosey back to the front

Mary
Al Gore Squats
LBCs
Low slow flutter

COT
Count and Name o Rama
Announcements
Thought: Finding balance…
Prayers