Sheepdog- 10/29/21; Tower of Terror

/in /QIC:
PAX: ,

Two pax showed up to brave the Tower of Terror.  Glad Kitty Litter showed up. I’m sure I would have been doomed on my own. 
EC: Shredder
Warm Up:

  • Quick  mosey Around the parking lot.
  • SSH x 25 ic
  • SFAC f&b x 10 ic
  • Michael Phelps x 10 ic
  • Frankensteins, x10 ic
  • IW x 10 ic
  • HB x 10 ic
  • Daisy Pickers x 10 ic
  • Willie Mays Hayes x10 ic
  • 2 sets of WC strikes then Wedging x 25 ic

The Workout:

we climbed the Tower of Terror floor by floor and faced whatever that floor had to offer.

  • 16 step-ups to floor 1. 10x Plank Jacks ic, 10x Dips, 10x knee strikes.
  • 16 step-ups to floor 2. R&R
  • 16 step-ups to floor 3. R&R
  • 16 step-ups to floor 4. 10x Erkins, 10x Squats, 10x 2 punch combos.
  • 16 step-ups to floor 5. R&R
  • 16 step-ups to floor 6. R&R
  • 16 step-ups to floor 7. 10x LBCs ic, 10x Star Jumps, 10x 2 punch combos + knee strikes
  • 16 step-ups to floor 8. R&R
  • 16 step-ups to floor 9. R&R

Mary: Nope. Ran out of time.
Prayer: Marriages.

Sheepdog-10/22/2021

/in /QIC:
PAX: , , ,

FNGs: none

EC:  Maybelline & Shredder

Warm Up: Pax mossied around the parking lot, including stutter steps back and forth on the parking lines. SSH in cadence x 25  SFAC front and back x 10. Seal clap/overhead clap combos in cadence x 20. Frankensteins in cadence x 10. IWs and HBs

The Workout:

we started with a little Build-a-Bear. Bear crawl don’t the parking line for 1 burpee. Back down to 2, etc to 10.

Mossied over to the knee wall and got busy with:

  • staggered squats x 10 each side
  • Merkins, TUT, x10, 2 rounds
  • Squat kicks, over the knee wall x10
  • Erkin set. Pax rotated between Diamond then “hopped” to regular. x10, x15, x25. We added wide grip to up the challenge.
  • 2 punch combos with a front kick, R&L.

Mary: LBC, LSF, and Crab Cakes

Announcements: Holly Fest sign-up, Food Pantry, Beacon’s HSPD Goggins Challenge this weekend

Prayer: unspoken

/in /QIC:
PAX: ,

Pax of 2 for stacked 4-corners and combat. 
Warm Up: short warm-up lap, SSH, SFAC F&B, Daisy pickers, Willie Mays Hayes, Frankenstein‘s.
The Workout: for stations each at one corner of the parking lot. We started with one squat, then ran to the next corner for 1 Merkin, next corner for 1 lunge in cadence, and then 1 LBC in cadence at the last corner. Rinse and repeat adding 1 each time, up to 10.

Combat focused on how to build more power in your hook punch and angled side kick and back kicks. Great job Farva.

Announcements: upcoming CSAP and Holly Fest.
Prayer: Farva’s M’s job situation. YHC took us out.

It’s about time at Sheepdog

/in /QIC:
PAX:

FNGs:
Warm Up: Mosey around the parking lot then circle up for side straddle hops, arm circles, good mornings, daisy pickers, and imperial walkers
The Workout: Today’s Q was all about making it around the clock. I picked 3 exercises and we started with 1 rep of the first, 2 of the 2nd, 3 of the 3rd, 4 of the 1st, etc. until you’ve completed 12reps of the 3rd exercise.

1st clock – dive bomb merkins, irken, standard merkin

2nd clock- squat, star jumps, mountain climbers

3rd clock – American hammers, pickle pounders, low slow flutters

4th clock- derkin, dips, dry docks

5th clock – get ups, ag kicks, lunges

6th clock –  Freddie Mercury’s, homer to marge, box cutters

7th clock – knee strike step ups , capoeira merkin, crab cakes

Mary: All out of time

Announcements: upcoming CSAUP Oct 16th in Fuquay
T-Claps (Recognition): Shredder for getting EC in solo before the workout
Prayer: I took us out

Hope Ya’ll Enjoyed That!

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

YHC decided to take the Sheepdog crowd on a metaphoric journey through the mountains and mimic the experiences I had last weekend at BRR!

FNG’s: no
Warm Up: Imperial Walkers x12 IC, Hillbillies x13 IC, Frankensteins x12 IC, Seal Claps x13 IC.
The Workout: Every race starts fast…jitters are there, blood is pumping. Fast Feet with Up/Downs called by YHC for about 3 mins. to get the pulse going.

We moseyed over to the awning/wall area for a 5 ct. per PAX People’s Chair. This was followed by Step-Ups x 30, Squats x35, and Single Leg Bulgarian Squats x15 each leg.

We did a scout run to the back track/playground area.

On a tough run, sometimes you have to get your mind ready to just “settle in” to the suck. Each PAX took a turn in pairs running around the track while all others did Burpees OYO. Once all PAX had gone, we did a rinse and repeat but with LSF’s instead. You against you type of thing…

We then completed an Indian run up to the front to mimic the fast quick leg.

Finally, we finished with a game of perseverance as we embraced the Mountain Goat. The PAX did a long bear crawl, stopping along the way for a reverse countdown of Mountain Climbers/Diamond Merkins, beginning at 7 reps.  This lasted about 8 minutes. We did take a time or two recovery, because that is how to run smart on the Mountain Goat!

Mary: 25 Counts of the following: WW2’s, Homer to Marge, LBC’s, and Freddie Mercury. Finished with planks and pigeon.
Announcements: Strongman CSAUP on 10/16…sign up on Slack. Sleep in Heavenly Peace may need a bed build again.
T-Claps (Recognition):
Prayer: Fireball and his knee and friend (Jared) with COVID. Loss of Cyclops employee. Wrangler lost his brother. Peace and hope in those places. YHC took us out. Honor to lead and tell a few tales!

9/11 tribute at Sheepdog

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PAX: , ,

3 Pax suffered through a grueling tribute to 9/11. May we never forget! 🇺🇸

Co-Q with Farva and Shredder.
Warm Up: we jumped right in with 911 exercises!

  • 100x SSH
  • 100x squats
  • 100x SFAC, seal claps, overhead claps. 
  • 100x LBCs
  • 100x Merkins
  • 100x Frankensteins
  • 100x American Hammers
  • 100x front kicks
  • 100x dips
  • 11 Burpees.

The Workout:

110 Mt. Climbers, in cadence, to represent the 110 stories climbed by our brave firefighters.

50 high knees, in cadence, to come back down.

Mary:

Some well earned Good Mornings!

Announcements: TMF 9/11 run tomorrow. BRR folks, upcoming CSAPs.
T-Claps (Recognition): our nations heros. 🇺🇸
Prayer: Farva’s situation with M’s fired worker. Our nation and our leaders.
EC: Shredder

3 Pax, 2 Doras, 1 Heck of a Workout

/in /QIC:
PAX: ,

FNGs: N/a
Warm Up: Brief mosey, then circled up for side straddle hops, fozzy arm circles forward and reverse, good mornings, daisy pickers, imperial walkers, and hillbillies.
The Workout: Mosey to the back of the school for a Dora style Murph. Since we had 3 Pax I partnered up with the newest Pax for ease of rotation and counting. 100 pull-ups, 200 merkins, 300 squats, while the other Pax ran around the track.

Rinse and repeat with 100 Dips, 200 Monkey humpers, and 300 plank shoulder taps.

Mary: Mosey back to the front of the school and circle up for around the horn 10 count Ab work.
Announcements: BRR, several upcoming CSAUPs, Travis Manion run next weekend.
T-Claps (Recognition): Santana for making his first trip out to Sheepdog.
Prayer: I took us out

To the Pain! And then some

/in /QIC:
PAX: , ,

FNGs: N/a
Warm Up: Kicked it off with a follow the leader and line agility work around the parking lot. Circled up for fozzy arm circles, seal claps, fozzy arm reverse, overhead claps, Michael Phelps, good mornings, and daisy pickers.
The Workout: Mosey to the back of the school to see what equipment I had to work with.

Saw a quote on Twitter yesterday from  Muhammad Ali: “I only start counting when it starts hurting because they’re the only ones that count. That’s what makes you a champion.” This inspired To the Pain where the goal is to get 10 reps of each, only counting after it hurts.

1st round – merkins and Australian rows x3

Jog a lap around the track

2nd round – dips and squats x3

Jog a lap around the track

3rd round – irkens, monkey humpers, derkins, star jumps

Called due to time and we made our way back to the front parking lot

Mary aka Combatives: Using pressure points and knockout points to disable your opponents
Announcements: CSAUPs and runs galore coming up
T-Claps (Recognition): Thanks to Shredder for showing up and making 2+ miles EC enjoyable
Prayer: Covid, Families dealing with the loss of a loved one, the US and it’s leadership, and the situation in Afghanistan.  I took us out.

Rack em Stack em, Rock em Sock em

/in /QIC:
PAX:

FNGs:N/a
Warm Up: line agility work around the parking lot several times, then circled up for a variety of warmup exercises.
The Workout:
Rack em Stack em: Mosey between all stations and perform the exercise for the assigned number of reps.

Start: no exercise just starting location, Corner 1: 5 merkins, Corner 2: 10 monkey humpers in cadence, Corner 3: 15 plank shoulder taps in cadence, corner 4: 20 star jumps.
Begin in the following pyramid style: start, 1, start 1, 2, 1, start 1, 2, 3, 2, 1, start, 1, 2, 3, 4, 3, 2, 1 start

Rock em Sock em was rinse and repeat Sheepdog style: Start: 1 front kick, Corner 1: 5 rounds of front kick, jab, cross, Corner 2: 10 rounds of front kick, jab, cross, lead hook, rear uppercut, Corner 3: 15 rounds of front kick, jab, cross, lead hook, rear uppercut, lead uppercut, cross, Corner 4: 20 rounds of front kick, jab, cross, lead hook, rear uppercut, lead uppercut, two hand neck/head grab into rear knee strike.
Begin in the same pyramid style and switching stance on the return trip series: start, 1, start 1, 2, 1, start 1, 2, 3, 2, 1, start, 1, 2, 3, 4, 3, 2, 1 start

Mary: Embrace the suck as we were running out of time
Announcements: BRR and several CSAUPs coming up
T-Claps (Recognition):
Prayer:I took us out

All out War at Sheepdog

/in /QIC:
PAX: ,

FNGs:N/a
Warm Up: Kicked it off with a follow the leader lap around the parking lot and several line agility drills.
Circle up for side straddle hops, arm circles forward and reverse, seal claps, overhead claps, good mornings, and daisy pickers.
The Workout: Had to make some changes on the fly to adjust for a 3 man card game of war, but here is basically how it went.

Deal out all of the deck and hand out to each pax. Each pax flips their top card and the highest card wins. The winner gets to choose an exercise and adds the top two cards to get the rep count. The losers do a burpee and then all pax do whatever exercise is chosen. If the top two cards are a tie, then all Pax do a specific exercise for 30 seconds AMRAP, and whoever between the pax that tied that does the most reps wins. The losers do a penalty burpee and the winner picks the exercise to do as normal.

After going through all of the cards, Shredder led us in some knee striking techniques/practice.

Mary: Embrace the suck to close this one out
Announcements: Several runs and CSAUPs coming up
T-Claps (Recognition): Shredder for pushing me through 2 miles of EC
Prayer: I took us out