Sheepdog- 2/18/22

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PAX: , ,

Something to bring home to M; Straps and points.

Three Pax for EC and the ME at Sheepdog. 
Warm Up: Pax jumped right in the a quick mosey around the parking lot, then snaked up and down the parking lines with lateral shuffles.  Upon circling up we executed 4 rounds of SSH; 25 each IC. Between each set we did assorted arm exercises (SFAC, seal claps, overhead claps, and a combo seal to overhead). We then moved on to IW and HB & Frankensteins.

The Workout: Over to the shelter at the entrance to the schools we did a rotation of exercises including band work. Biceps, press, dips, erkins, derkins, rows, step ups, box jumps.

Mary: LBCs and Crab cakes.

Prayer: family, Pax, mental health

Incline Freddie Hammers?

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PAX:

FNGs: N/a
Warm Up: 2 PAX for 2+ miles EC then a lap around the parking lot and “circled” up for side straddle hops, imperial walkers, hillbillies, arm circles, seal claps, reverse arm circles, overhead claps, and daisy pickers.
The Workout:

Tabata timer – 22 seconds on, 12 seconds off x16 rounds for 4 of each exercise

Tabata #1
Merkin
Monkey humpers
Plank jacks
Squat jump

Tabata #2
Low slow flutter
Pickle pounders
Homer to marge
Reverse crunches

Tabata #3
Dip
Irken
American hammers
Derkin

*American Hammers ended up being done on a wall to allow for a mix with Freddie Mercurys (American Mercury or Freddie Hammer? Who knows but it was very effective!)

Mary: Abs were smoked from Tabata, Shredder taught me how to correctly throw a Superman Punch and Superman elbow strike
Announcements: Run tomorrow, see slack
T-Claps (Recognition):
Prayer: Shredder took us out

Sheepdog 1/21/22

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PAX:

Solo workout at Sheepdog +EC

Warm Up: a couple laps around the parking lot with stuffer step up and down each line.
The Workout: multiple rounds of traveling erkins on the knee wall, lunges in between, with band work mixed in; reverse hand bicep curls, rows, and press. Wrapped up with Single leg squats.
Mary: LBCs

Bear crawls and duck walks and crab walks, oh my!

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Nothing fancy about today.  It was cold so we showed up and got our sweat on.

FNGs:

None

Warm Up:

SSH x20 IC

Windmills x10 IC

Sir Fazio Arm Circles x10 IC forward and reverse

Daisy Pickers x10 IC

Imperial Walkers x10 IC

Hillbillies x10 IC

The Workout:

Starting at the first median in the parking lot the PAX lined up.  We were going to do a bear crawl Jack Webb.  We’d start with our 1:4 of merkins and air presses from where we were starting and then, between each set, we’d bear crawl two parking spaces and work our way up and down the parking lot to complete the Jack Webbs all the way up to 10:40.

After this we did what I call Duck Walk Spud Webbs.  These are similar to Dan Taylors but reversed.  We still maintained the 1:4 ratio but it was in cadence lunges and then squats.  Again, starting at the first parking median we did the first set and then duck walked two parking spaces to do our second set.  So on and so forth until we completed 10:40 for a total of 221 squats.  And also me saying “down” 221 times.

After this was done we moseyed around to the back of the school.  We stopped at the road on the side of the school because I thought I had ideas but that stretch of road was too long for what i was thinking.  I’ve since come up with better ideas that we’ll visit next time 🙂

At the basketball court we lined up for a crab boil.  Starting at one goal we crab walked to the other side were we did 10 in cadence crab cakes.  Crab walk back to the other side of the court for 10 in cadence crab humpers.  One more trip across the basketball court and we finished with 10 in cadence crab jacks.

We lined up on the near wall to do a round of BTTW and peoples chair.  Afterwards we went over to the knee wall for a quick set of irkins, dirkins, and dips.

In mediocre Sheepdog fashion we circled up for some CQC and did two round of 20 single, double, and triple punches.

After that we moseyed back to the flag for…

Mary:

Circle up and on our 6.

LBC x10 IC

Sleeping Hillbillies x10 IC each side

American Hammers x10 IC

Yoga stretches

Announcements:

Wilmington is coming up.  UTI and Friends are also going to Myrtle Beach to run there and have some room open in a house.

T-Claps (Recognition):

Motor Boatin for starting couch to 5K.  Great program and great way to get in to running (it’s how I started).  Way to get out there!

Prayer:

Farva’s M’s grandmother in the hospital.

My co-worker recovering from cancer surgery

Kosher’s uncle passing away from covid

Finkle’s family friend with a recent cancer diagnosis

Gigawatt lost his father

Finkle and his 2.0 and their DMV woes

 

 

Always an honor men, have a great weekend!

 

010000

Farva’s 35th Birthday Beatdown

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PAX: , , , , , , , , ,

FNGs:N/a
Warm Up:4 for 2+ miles EC then returned to find a parking lot full of PAX who had no idea what they were in for. Did a quick mosey around the parking lot along with some line agility drills, circled up for side straddle hops, arm circles forward and reverse, seal claps, overhead claps, and good mornings.
The Workout: I told everyone to partner up by size and what weight they’d like to use. There were 2 45lb plates, 2 35lb plates, 2 25lb plates, 2 70lb dumbbells, and a 75(ish)lb atlas stone. Then I proceeded to lay out the Farva 35 challenge.

Fun with Dora

Alley work

Rinse and Repeat

Victory Lap

And finally 35 man maker burpees

First Dora using one of the plates was 100 curls for the girls(in cadence), 100 overhead press (in cadence), 100 tricep extensions(in cadence), and 50 merkins together with your partner. The Pax that wasn’t doing the reps ran line agility down the parking lot and back before switching.

Alley work- grab a dumbbell or atlas stone and go down half of the alley and back. Switch with your partner as needed, the partner not carrying the weight would bear crawl or duck walk.

Rinse and repeat, but the Dora this time was 100 weighted squats(cadence), 100 mtn climbers(cadence), 100 chair kicks, and 50 monkey humpers (in cadence) together with your partner. The pax not doing reps went down and back as before. Then back to the alley to finish the rinse and repeat.

Next was a victory lap around the school to celebrate what you’d just accomplished.

Finally this beatdown was to end with 35 man maker burpees.

Mary: All pax helped finish out the Burpees with no time to spare.
Announcements: Q sheet opportunities
T-Claps (Recognition): Everyone who made it out to support my birthday Q!
Prayer: I took us out

Cobra Kai day at Sheepdog

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PAX: , , ,

FNGs: N/a
Warm Up: 2 PAX for a new EC route after missing a turn. Returned to find 3 more ready to kick off the last South Wake workout of the year. Cranked up the 80’s rock on the Bluetooth speaker and we started with lots of parking lot agility, then circled up for side straddle hops, good mornings, imperial walkers, Hillbillies, and arm circles forward and reverse.
The Workout: Plank snake around the parking lot doing wax on/wax off in plank position, while the last person weaved in and out of the pax to the front to drop into plank, then continually rinse and repeat until the full parking lot was complete.

Next was a build a Strike combo. The 5 stations were 5 knuckle merkins(start), 10 jab cross combos(Station 1), 10 jab cross hook rear uppercut(Station 2), 10 jab cross/clinch 2 rear knee strikes(Station 3), and jab cross hook rear uppercut jab cross/clinch 2 rear knee kicks and a flying front kick (Station 4)

Rd 1 – start, bear crawl, station 1, mosey, start

rd 2 – start, bear crawl, station 1, run, station 2, mosey, station 1, mosey, start

rd 3 -start, bear crawl, 1, run, 2, bear crawl, 3, mosey, 2, mosey, 1, mosey, start

Rd 4 -start, bear crawl, 1, run, 2, bear crawl, 3, run, 4, mosey, 3, mosey, 2, mosey, 1, mosey, start

Mary: introduced the PAX to Thunderstruck and was shocked that this was the first time they’d done it.
Finished with pickle pounders and homer to marge in cadence – 5, 10, 15
Announcements:
T-Claps (Recognition): Thanks to all of the PAX that push me to be better physically, mentally, and spiritually each day! Happy New Year brothers.
Prayer: I took us out

Farva Christmas Spectacular 12.24

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FNGs: N/a
Warm Up: 2+ mile solo EC run to look at Christmas lights.
Pretty standard warmup to kick things off and turned on the Christmas playlist to set the holiday mood.

The Workout: First up was Merkin Claus. Hold plank and alternate between sets of mtn climbers and plank jacks, while doing merkins every time they say “Santa” in Here comes Santa Claus.

Next up was time to decorate the tree with the atlas stone. Line up on the first line and take turns carrying the atlas stone from branch(line) to branch. To get past the first branch you must do 1 man maker burpee. 2nd branch was 2 box cutters and 1 man maker burpee. Continue this until the top where pax need to complete 12 Monkey humpers, 11 mountain climbers, 10 split lunges, 9 Scorpion dry docks, 8 stars a jumping, 7 Side hop moguls (in cadence), 6 boats a rowing, 5 crab cakes, 4 t-stand kicks, 3 prisoner squats, 2 box cutters, and 1 man maker burpee

Finally it was time to build a snowman. Turned on a get hype frosty the snowman mix and we got started. Bear crawl up the parking lot line and do knee taps, bear crab to the right and do waist taps, then crawl bear back for shoulder taps, and bear crab left for head taps. Rinse and repeat for the full length of the remix.

Mary: Bowl of jelly destroyer
Pyramid – LBC, reverse lbc, right lbc, left lbc for 5, 10, 15, 10, 5

Announcements:
T-Claps (Recognition):
Prayer:

Fun with Football 12.3

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FNGs: N/a
Warm Up: Mosey around the parking lot doing parking lot line agility drills
The Workout:

Football quick feet merkin, pass completion progression, parking lot suicides

Start on the first parking lot line, all pax do quick feet for a 4 count rep following by 1 merkin. Then one pax stays the next runs up to the first line, cuts right and must catch the ball to progress to 2 quick feet merkins. Switch pax and they go up to 3 etc. any time the ball is dropped you start back at 1 until you complete the parking lot.

Rinse and repeat back but cutting left

  • Mary: Shredder led us in combatives to close out
    Announcements:
    T-Claps (Recognition):
    Prayer:

Day 5: 5 days of Fankle

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PAX: , , , , , , , ,

FNGs: none

PAX: @Florence/Flojoe, @Hardy, @Finkle, @Pots, @Shredder, @Banana Seat, @Abacus the OG, @Farva, @Mr. Terrific
Warm Up: Mosey with around of seal jacks, good mornings, Imperial Walkers, Hillbillies, Mountain climbers, Downward Dog, and Runner’s Pose
The Workout: Today we had a very special guest for the 5th and final day of the 5 Days of Fankle…Sheldon Cooper

Sheldon Cooper’s – we did 10 rounds (decreasing reps by 1) with a lap around the parking lot.  Merkins, squats, big boy sit-ups, herpes (hand release burpees)

Sheldon’s Deck of Death.  Diamonds = Bonnie Blairs, Spades = Alternating Shoulder Taps, Clubs = Randy’s, Hearts = Balls to the Wall.  Thankfully, Sheldon let @Hardy shuffle the deck so we escaped having to do Jokers = Yurpees (10 burpees with a clap merkin into 2 tuck jumps)
Mary:  None we went the full 45.
Announcements:  The Judge CSAUP: Flemming Loop Park 6 am
T-Claps (Recognition): @Pots for moral support and accountability all 5 days of the Fankle!
Prayer: @Finkle’s Aunt is having heart palpitations, @Pots father – carpel tunnel, @Shredder – uncle has cancer.

Dora twins made a chilly visit to Sheepdog

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PAX: ,

FNGs: Welcome Paradiddle!
Warm Up: Nice 36 degree morning, so I decided to keep us moving steadily for the entire workout. Mosey around the parking lot and then triangle up for Side straddle hops, Arm circles forward reverse, Seal claps, Daisy pickers, Imperial walkers and Hillbillies.

The Workout: 3 man Dora, I went solo and let the other two Pax stick together and use the higher of their two rep counts:

Dora 1 – jog down and back for the timer: 100 squats, 200 merkins, 300 LBCs, 400 jump rope

Dora 2 (modified some counts due to time)- bear crawl down, jog back for the timer: 100 chair kicks, 200 reverse kicks, 200 front kicks, 100 jab cross combos all together

Mary: Low slow flutter, Mtn climbers, Homer to marge, American hammers, and LBCs

Announcements:
T-Claps (Recognition):
Prayer: Kitty Littr took us out