EC: Shredder
FNGs: none
Warm Up: a host of F3 favorites, including SSH, SFAC, IM, HB, Frankensteins, and Merkins
The Workout: jogged to the side of the school for some 11’s with squats and merkins. We then did Erkins, dips, squats while building on some Wing Chun concepts of pushing, striking, and wedging.
Mary: LBC, LSF, and Box Cutter.
Announcements: Travis Manion 911 run, Derek Davis run.
Prayer: unspoken
4 Pax at Sheepdog.
FNGs: None
EC: just YHC
Warm Up: SSH, SFAC, Michael Phelps, Frankensteins, Mercins. We also loosened up with some hip and knee rotations.
The Workout: Three sets of three exercises rotating through Staggered leg squats, dips, mercins, derkins, erkins, single-leg deadlifts. We then practiced several boxing drills.
Mary: LSF, Box Cutters, LBCs, Crab Cakes.
Announcements: pikachu‘s move.
Prayer: 🙏🏼
I had a playlist queued up and ready to go for today’s tabata style workout. It was, unsurprisingly, a heavy metal mix that I was really looking forward to. Opeth was going to be playing and I love Opeth. Well, that all completely changed when I rolled up to the AO and got out of my car to find Gump and Forceps dancing in the parking lot to OPP. I quickly found a 90’s rap and hip hop playlist on Spotify and got that ready. Spotify and I disagree on what should or should not be on a station like this but we listened to it anyway. It was, after all, the source of this title.
FNGs:
Not today
Warm Up:
SSH x20 IC
Daisy Picker x10 IC
Windmill x10 IC
Imperial Walker x10 IC
Hillbillies x10 IC
Trunk twists x10 IC
The Workout:
As metioned above, this was going to be a tabata style workout. I had let the guys know that I had to get up early to start the smoker so if I was smoking at home we were going to be smoking here this morning, and today’s target was abs.
The cycle was 40 seconds on and 20 seconds off for 6 rounds of these 5 exercises:
Low Slow Flutter
Hello Dolly
Boat/Canoe
Gas Pumps
Australian Snow Angels
I’ve done this workout before with mixed results. This was pretty good. Some interesting music and entertaining mumble chatter, especially from Gump who may be the next big thing in rap music.
Not to leave the combatives out we finished up by doing some striking.
25x single strikes
25x double strikes
25x triple strikes
Mary:
Since we had already done all the ab work we did some legs
Squats x20
Lunges x10 IC
Reverse lunges x10 IC
Announcements:
Pikachu is moving and has requested help. We all just assume that he’s going to put things on his back and run to the new house so if you don’t see a truck you should just keep driving. But if you want to help I’m sure he’d love some.
Prayer:
Cyclops’ son and Shredder’s family are flying back home today from their mission trip
YHC’s mother-in-law’s cancer surgery next week.
2 HIMs posted for Sheepdog. YHC brought the music box. Clearly most missed the memo that I had the Q.
FNGs: None
Warm Up: 10x3ct: Good Mornings, SSH, Daisy Pickers, Willy Maze Hays, Imperial Walkers, Hillbillies
The Workout:
Dora style: 100 Merkins, 200 LBCs, 300 Squats while the other PAX circled the parking lot
Using 20lb weights and a 20 lb ruck sack PAX alternated between exercises:
2 sets of 20:
Curls for the Girls and Flys
Ruck Sack Arm extensions, Overhead Tricep extensions
40 ct Boat Canoes, 10x3ct WWIIs, 10x3ct Pickle Pounders
Mosey to the wall for 2 sets of 10x3ct Single Leg Step Ups, Erkins and Dips
10x3ct: Low Slow Flutter, Supermans, Mountain Climbers, Plank Jacks, Homer to Marge, Windshield Wipers, American Hammers, Pickle Pounders
Mary: Pigeon Pose, Hammy Stretches,
Announcements: None
Prayer: Farva’s Cousin Jon dealing with cancer
FNGs: None
Warm Up: Side Straddle Hop x20 In Cadence, Good Morning x5 In (slow) Cadence, Imperial Walker x20 IC, Sir Fazio Arm Circles x10 IC forward x10 IC reverse
The Workout:
1) Rack Em Stack Em: corner 1 burpees x5, corner 2 merkins x10, corner 3 squats x15, corner 4 American hammers x20 IC.
– From starting corner, head to corner 1 for burpees x5 and return to start.
– Then head to corner 1 for burpees x5, then corner 2 for merkins x10, then back to corner 1 for burpees x5, then back to start.
– Then head to corner 1 for burpees x5, then corner 2 for merkins x10, then corner 3 for squats x15, then back to corner 2 for merkins x10, then back to corner 1 for burpees x5, then back to start.
– Then head to corner 1 for burpees x5, then corner 2 for merkins x10, then corner 3 for squats x15, then corner 4 (starting corner) for American hammers x20 IC, then back to corner 3 for squats x15, then back to corner 2 for merkins x10, then back to corner 1 for burpees x5, then back to start.
2) Mosey to side of school for raccoon crawl along the three sequential walls. Lunge walk between.
3) Mosey to rear of school playground and partner up for Dora 1-2-3. Half Dora due to time. One partner runs a lap on the loop while other partner does exercises. Flapjack and repeato until combined partner totals reach: 50 4-count plank jacks, 100 4-count Freddie Mercurys, 150 Jump Squats.
4) Mosey back to flag for combat/self-defense training led by Shredder
Mary: Dolly/Homer/Dying Cockroach/Flutter Kicks, all x10 IC
Announcements: Carpex Dads on 7/17 at 9am, led by YHC at full Metal Jacket AO. South Wake/Carpex Q Swap Week(s): Last week of July in South Wake, First week of August in Carpex.
T-Claps (Recognition): Safe travels and best wishes to Norm on his move to El Paso.
Prayer: Unspoken. Shredder took us out.
PAX (9): Farva, Beer Pressure, FedEx, Kitty Litter, Gump, Martini, Norm, Shredder, Pigpen
Couldn’t pass up the opportunity to do a cobra workout at Sheepdog after the zebra cobra in Raleigh.
FNGs: N/a
Warm Up: Warmup lap around the parking lot then circle up for the following: Side straddle hops, Arm circles forward and reverse, Daisy pickers, Imperial walkers, and Hillbillies
The Workout:
Plank snake agility around the entire parking lot then circle up for C.O.B.R.A.
Captain Thor’s x 10
Ohh baby’s -homer to marge/pickle pounders (10×10)
Bear crawls down and back
Rochamburpee (rock/paper/scissor x10 with partner, win or tie does a merkin, loser does a burpee)
Air Drama (squat as low as possible then calf raise x10)
Snake run around the parking lot
Cobra Kai – do each exercise based on my command
Strike First – sprint down and back
Strike hard – explosive clap merkin then 2 strikes
No mercy- max merkins then hold plank until I call time
Snake run around the parking lot
Repeat Cobra Kai on my commands
Strike First – sprint down and back
Strike Hard – squat jump
No mercy – 10 squats then deep squat hold until I call time
Shredder led 8 minutes of Cobra Style striking techniques and crossover applications
Mary: Around the horn exercises with each Pax leading a 10 count: Hello Dolly, LBCs, Crab Cakes, and Have a nice day
Announcements: 1776 workout on Sunday at Womble
T-Claps (Recognition):
Prayer: 16-Bit’s mother in law, Farva’s cousin, and a praise for the bed build/deliveries
PAX: Shredder, Norm, Cyclops, Beerpressure, Kittylitter, Martini
FNGs: Not Today
Warm Up: SSH, Good Morning, Arm Cirlcles, Imperal Walkers, Hillbillies, Daisy Pickers, Windmills, Frankensteins
The Workout: Deck of Death
Hearts = Plank Jacks
Diamonds = Merkins
Spades = Saquats
Clubs = LBC’s
Aces = 5 Burpees
Jokers = 5 of each exercise above
Value of the card pulled was the number of reps
Followed the card game with Striking and Wedging tought by Shredder
Mary: Stretching
Announcements: Pickinc Tomorrow
Prayer: Missing trips (Shredder & Norm), recent death of a local teenager, a family dealing with cancer that we met after Tequila Sunrise last week, Kittylitters family get together on the 4th
No FNGs but a couple Pax new to Sheepdog. Welcome Woody and Sunshine to the AO that packs a punch!
EC: Norm, Bobby Boucher, Shredder
Warm Up: several F3 traditional favorites with Side straddle top, sir Fazio arm circles, seal clamps, overhead clamps, imperial walkers, hillbillies, Single leg deadlifts to work on balance and stability, and Frankenstein.
The Workout: today’s workout was brought to you by four corners and a whole lotta striking 🤛🏼. Pax started with 25 Wing Chun strikes, ran to the next corner of the parking lot, 1 Merkin (at which point I think Woddy said, “only one!?!”), next corner 1 squat to front kick in cadence (so, both sides), next corner 1 star jump, then back to the beginning. So far, not that bad. We then bumped up to 35 strikes and ran to the next corner for 2 merkins, 2 squat kicks, 2 star jumps, etc. Each loop around we added a set and increased the strikes; 75, 100, 125, 150. About 1/2 way through we swapped strikes for wedging but still cranked out high reps. A couple pauses to focus on technique details. I’m assuming Pax will be feeling this workout at about 3:00 today.
Mary: 50 LBCs in cadence
Announcements: Norm is moving. He will be missed!
T-Claps (Recognition): Bobby Boucher rocking it on a long EC climb. Warbucks collection.
Prayer: Beer pressure’s sister trying to get into grad-school.
Way to go men. Honored to lead!
FNGs: n/a today
Warm Up: Shredder and I warmed up with the monthly challenge as EC: 100 curls, tricep extensions, and dips.
Everyone else joined in for a lap around the parking lot, side straddle hops, arm circles forward and reverse, Michael Phelps, good mornings, daisy pickers, imperial walkers and hillbillies.
The Workout: Somewhat simple circuit alternating upper body and lower body. Start with 1 of each, either on my command or in cadence, then repeat the circuit doing 2 of each, 3 of each, etc. with no rest in between:
Merkin, hold down position (in cadence), mtn climbers (in cadence)
Squats, squat hold (in cadence), monkey humpers (in cadence)
Irkens, hold down position (in cadence), down to elbows and back up (in cadence)
Split lunges, hold down position (in cadence then other side), alternating front kicks on my kick
Derkins, hold down position (in cadence), shoulder taps (in cadence)
Willie Mays Hayes (in cadence), hold down position (in cadence then switch sides), star jumps
Dips, hold down position, jab/cross combos on my strike
We made it through 1,2,3,4,5, and 8 rep rounds before running out of time.
Mary: Embrace the suck plank hold for just over 2 minutes, then Shredder led us in 10 minutes of rooting and wing chun striking drills to finish it off.
Announcements: Bed build tomorrow, beers with crab legs tonight
T-Claps (Recognition):
Prayer: Pax upcoming travels and upcoming moves. We all took a knee and I took us out.
FNGs: not today.
EC: Norm, Maybelline, Shredder
Warm Up: 1 lap around the parking lot, SSH, SFAC F&B, seal Claps & OH claps, chinooks & Moroccan night clubs, Frankensteins, IW, and Hill Billies.
The Workout: 6 stations. 1. First pax ran a loop around the parking lot and set the time for the rest. 2. Single arm clean and press, 25lb dumbbell. 3. Dips and Erkins. 4. Wing Chun strikes. 5. Single leg deadlifts. 6. Squat kicks. Pax rotated through twice. As the rain began we mossied to the parking lot where everyone participated in a little Build-a-Bear. Pax started on one end of the parking line with 1 burpee, then bear crawled across the parking line to the other side; 2 burpees, etc to 10. 55 burpees total. Not going to lie. That was a suck fest!
Mary: Face in the rain for 100 LBCs in Cadence. 😖
Announcements: Triangle Tri tomorrow. Bed Build next weekend.
T-Claps (Recognition): Everyone beating the Fartsack despite the risk of heavy rain.
Prayer: Beerpressure’s wife’s new job as a councilor at HSHS. Cyclops’ niece passed away during a routing dentist appointment. 21y0. 😔