Nipping the Cold

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FNGs: None

Warm Up: Good mornings, Side Straddle Hops,  Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal Claps

The Workout: I’m calling this one the “Horse Shoe” – Working on an oval-shaped stretch of parking lot, starting at 1 side of the back end of the “horse shoe” we did 10 squats. We ran up to the front of the “horse shoe” where we did 10 burpees. Next, we ran down to the other back end of the horse shoe where we did 10 Carolina Dry Docks. Back up to the top of the horse shoe to do now 9 burpees. This continued until we got down to 1 burpeee at the top of the horse shoe.

Next, we did numerous sets of 10 step ups and 10 dips until morale improved.

Lastly, we round robin’ed between merkins, big boy sit-ups, and bear crawling (bear crawler dictated the exercise change).

Mary: low slow flutters, LBCs, reverse LBCs, Homer to Marge, Pickle Pounders, American Hammers

Announcements:Holly Fest

T-Claps (Recognition):

Prayer: Prayers up for our children growing up in this crazy world, voting season, and praying for my brother-in-law’s father suffering with pancreatic cancer.

Sheepdog 10/14/22

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FNGs: James perez, 34; Papa Smurf (had a Carolina shirt on, 5 kids, wasn’t ready for the last one) 

Warm Up: side straddle hop, sir Fazio arm circles f&b forward claps and overhead claps, Hillbillies, imperial walkers, and Frankensteins. 

The Workout: mozzied to the new parking lot at the middle school. Stopped for some toe taps along the way then off to 4 corners of fun. Corner 1 was 1 Mercin, ran to corner 2 with 1 squat, off to corner 3 with 1 LBC, and then corner 4 with a star jump. Round 2 was 2 sets of each. Increased the set by 1 for 10 rounds. 

Mary: LSF and some lower back stretching to offset the 55 star jumps  

Announcements: lots of people running! Holly Fest tent and volunteering  

Prayer: several prayers for family, Grace who was in a severe car accident, mental health. 

F3 Field Day

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11 HIM came out for a fun yet challenging workout. YHC is calling it F3 Field Day. The rain soaked the field and the sprinklers were running in different areas but we still played. Here is how the action went down.

Warm ups
SSH
Frankensteins
Sir Fozio Arm Circles
Squatted pulses
Merkin pulses
Michael Phelps

Mosey out to the track and over to the first event.

1. Shot Put – 1 attempt the shot put the 10 LB blue ball as far as you can. Winner Fram
2. Disc Throw – 1 attempt to through the light up disc as far as you can. Winner Cupid
3. Long Jump – School actually has this. 2 attempts. 8-Bit
4. Potato Sack race – two heats, top 2 from each race final. Winner Fram by a hair!
5. 3 Legged Race – down 25 yds turn around and back to start. Winner Fram & Cupid. Lots of rubbing going on at the finish line. See video.
6. 50 YD Bear Crawl – Winner Fram (wasn’t even close)
7. Agility Race – run the ladders then around the cones. Elimination style until final 2. Winner Shredder
8. 100 YD Dash – Top 5 were tight but Winner 8-Bit
9. Tug of War – 5 vs 5 in the wet grass. Winners Shredder, Moose, Yogurt, Gump, Kitty Litter

This was a blast. Time went by really fast. Talk of having another one with The Office games involved. Fram took home the most gold medals and a big packet of beef jerky. Great job to all and this was a blast.

BS Out!

Sheepdog 8/5/22

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FNGs:none
Warm Up: standard F3 combination of SSH, SFAC, Seal and overhead claps, IW and HBs, etc.
The Workout: Focus on agility training. Rotating through exercises using the curb for dips, merkins, toe touches, Single leg deadlifts, squats, etc. Between each round we did a four corner agility drill. After that we mosey to the back for rotational sprints of the stairs adding one squad each round.
Mary: dealers choice as we went around the circle.
Prayer: Shredder  took us out

New Amenities

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YHC took the helm at Sheepdog this morning with a carefully planned beatdown to target all areas and encourage PAX to push eachother. New amenities, the track and the bleachers, were used, and no PAX were left behind. In addition, a few stayed for an extra few minutes to finish the prescribed routine. All good things F3 this morning!

FNG’s: None
Warm Up: A quick mosey to the basketball court (also new) for Good Mornings, Sir Fazio’s, Hillbillies, Imperial Walkers, and Frankenstein’s (all x10 IC).
The Workout: PAX paired up to push eachother and pairs were instructed to wait until each PAX in their group moved on to the next phase of exercises. Again…nobody left behind! 10 Rounds total of exercises. Each round began with 5 burpees and ended in alternating fashion with either a 400m run or a 5x up/down the bleachers.

The rounds were as follows:

10 Absolutions

20 Wheelbarrow Derkins

30 Star Jumps

40 Hand-Release Merkins

50 WW2

60 Monkey Humpers

70 Dips

80 Dying Cockroach

90 Squats

100 SSH
Mary: Built in other than the mosey back to COT.
Announcements: F3 family picnic, Saturday, July 30 at Harris Lake, sign up out there, Cupid organizing.
T-Claps (Recognition): Cyclops and Fireball for breaking back out in the gloom.
Prayer: Lipstick and family, Venkman and achilles surgery, Shredder/Cyclops son’s are backpacking in Europe, YHC and skin cancer procedure.

Work Hard Play Hard Sheepdog

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3 for some EC (Cupid, Abacus and Breach)

6 PAX members descended on Sheepdog for a 7 X 7 work session

Shredder, Farva, Cupid, Abacus, Warbucks and Breach on the Q

 
Warm Up: 22 Counts of Frankensteins, Windmills, Imperial Walkers/Hillbillies, Squats, and Good Mornings

The Workout: 7 X 7 workout (Squats, Merkins, LBC’s, Lunges, Burpees, Pullups and V ins) followed by a run around the track. All had to be completed in 3 mins or less, anytime you have left is rest time. Otherwise, you go into the next round.

This was followed by some old school freeze tag, when you get frozen you have to do Side Straddle Hops until you get unfrozen by a teammate.

Mary: A fee stretches to loosen up the sore muscles, and some appreciation of beauty before closing out.
Announcements: Mentor opportunities are upcoming for the Travis Manion Foundation, details will be posted in Slack.

Meal train for Stubs family

Closed in Prayer

Sheepdog is looking GOOD!!!

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Old English Sheepdog omg this is the best pboto | Old english sheepdog, English sheepdog, Cute animals

FNGs: none

Warm Up:

First – a small fellowship tour of the new digs at Sheepdog.  I’ll need to come back with a different plan someday soon, they have some fancy new toys over here.

Daisy Pickers, Fazios, Franks, Good Mornings

The Workout:  BOMBS – We headed to the back of the old school instead.  Partnered up.  Timer was a runner around the small “track” while the partner busted our as many of each of the prescribed workouts as possible.  50 Burpees, 100 Overhead presses, 150 Merkins, 200 Big Boy Situps, and 250 Squats (although Shredder and I were both worried about our legs for the Tri tomorrow so we only did 100)

Mary:  Fellowship Mozy back to homebase

Announcements:

Shredder to post about a town meeting for folks to attend concerning affordable housing – something we should all care about concerning the diversity of our town and the access for other perspectives to join our community.

Good luck and well wishes offered to all of our racers this weekend

July 5th celebration in HS – Town would like to have us there to support if possible.  Offered us a tent to post at as well if we like.

T-Claps (Recognition):  Farva for being a great Site Q

Prayer:

Prayers for continued healing over this country as division, mental illness, death, inflation, and many hardships continue.

Prayers for Hello Kitty

Sheepdog – 5/13/22; Build a Panda

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FNGs: None

Warm Up: A little follow the leader, then intervals of Good Mornings, Willie Mays Hayes, SFAC front and back, SSH, Daisy Pickers, Michael Phelps, & Frankensteins.  Ended on speed skaters.
The Workout: Pax started a little build-a-squatted bear.

Starting with 1 squat, then bear crawl to the other end of the parking lot line, two squats, etc, up to 10 squats.  Then over to the to cover for rotations of dips/Capoeira push-ups/erkins, chest press, LBCs, Rows, and alternating lunges (front, side, back; each leg).  The pax doing the LBCs set the time with 25 in cadence.  We did 3 rounds of this.  Between each set that Panda came out with a little kung-fu action.

Announcements: Triangle Tri, coming up. Food train for Lipstick.

Prayer: Job situations, family, Lypstick’s wife.

One Man Wolf Pack at Sheepdog

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FNGs: N/a
Warm Up: 2 mile EC run then some laps around the parking lot with agility work on the lines. Circled(?) up for side straddle hops, good mornings, imperial walkers, hillbillies, fozzy arm circles forward and reverse, seal claps, and overhead claps.
The Workout: No rest, no mumble chatter, just me vs me putting in work:

Around the parking lot agility x3
10 merkins
20 LBCs in cadence
30 squats
40 lunges
50 side straddle hops
60 second plank hold

To the walls and to the pain  (Rep until it hurts then 5 more) 

Merkin
American hammers
Irken
Box cutter
Dip
Low slow flutter
Derkin
Homer to marge (left leg, right leg, regular)

Mary: Ran a lap around the school and parking lot
Announcements:
T-Claps (Recognition):
Prayer:

Sheepdog – Sally still sucks!

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5 Pax worked hard this morning with a tri-q including Big Ditch, Farva and Shredder. 

EC: Farva, Shredder, and a partial EC from Big Ditch.

Warm Up: Big Ditch kicked us off with  his debut taking us through Sir Fazio arm circles f&b, Frankenstein‘s, Imperial walkers, hillbillies, Willie Mays Hayes, and daisy pickers.

The Workout: shredder took the main event with four corners starting with one merkin, mosey to the next corner for one squad, LBC‘s in cadence at the next corner, and then star jumps. Rinse and repeat adding one each time until we got to 10. Then over to the new wall in front of the school for step ups and a Bring Sally Up Erkin challenge. Add bring sally up Pax pushed up. I bring Sally down Pax went down, holding that position through the chorus.  3 min  20 sec  of pure bliss đŸ˜«.

Combat: Farva wrapped us up with a little Build-a-Strike. Starting with 5 knuckle merkins, we then mossied to the 1st station for a front jab, cross combo x 10.  Back to the start for 5 knuckle merkins. Then 5more knuckle merkins as we start round 2. Repeat station 1. At station 2 we did a combo front jab, cross, front hook, cross. Back to station 1 and then back to the start with knuckle merkins. Round 3 added a 3rd station with knee strikes and a front kick. Round 4 added station 4 where Pax put it all together. Front jab, cross, front hook, half clinch, two knee strikes, front kick, then double front kick. I believe it was at this point big ditch looked at shredder and said “what is this Mortal Combat”. đŸ€Ł

Big Ditch wrapped everything up.
Announcements: Wrightsville this weekend.
T-Claps (Recognition): Big ditch for stepping up to Co-q.
Prayer: people traveling to Wrightsville this weekend, Beer Pressure is fostering a dog that needs a home.