Fighting Fit Tabata Bday Q

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PAX: ,

FNGs:N/a
EC: Farva and Fanny Pack for 100 hand release merkins, 150 squats, and 200 crunches
Warm Up: side straddle hops, fozzy arm circles forward and reverse plus t-claps, good mornings, and daisy pickers
The Workout: I’m always looking for something new to Q and today it was a full body Tabata Circuit. 56 rounds of 20 seconds all out maximum effort, followed by 10 seconds of rest for the following:

Irkins, jump rope, Derkins, jump rope (Repeat)

chair kicks, mtn climbers, star jumps, mtn climbers (repeat)

bttw, wing chun strike combos, scorpion dry docks, wing chun strike combos (repeat)

Superman pull downs, jump rope, homer to marge, jump rope (repeat)

bicep merkins, jab cross combos, bicep body curl, jab cross combos (repeat)

dips, criss-cross hops (repeat 3x)

crab cakes, fast feet, t-stand kicks, fast feet (repeat)

Mary: 1 minute hollow body hold followed by 3 nonstop 45 second rounds of: extreme mountain climbers, tap crunches/Freddie Mercurys, Peter Parkers, and heels to the heavens reverse crunches

Announcements: Trail Run coming up late January/early February
T-Claps (Recognition):Fanny pack for the accountability and getting the challenge done, Norm for making it out in the miserable weather to support my Q.
Prayer: the country and the situation with the pandemic

The 12 days of Suck

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FNGs:none
Warm Up:started with a lap around the parking lot and circled up for side straddle hops, fozy arm circles forward and reverse, seal claps, overhead claps, Michael Phelps, good mornings, and daisy pickers

The Workout: mosey to the side of the school where the brick pillars and wall are(will need that later)

Got the holiday beatdown started with “here comes Merkin Claus.” Norm made the comment that it must be Santa’s 3rd cousin. Got down into plank and played Here comes “Merkin” Claus while doing nonstop mountain climbers/plank jacks alternating on “lane” and doing merkins on “Santa.” Ends up being 2 1/2 minutes of plank work and never being able to listen to that song the same way again!

mosey for a lap around the big parking lot

Next up on the holiday beatdown was the 12 days of Sheepdog. We alternated the verses but all of the “gifts” were predetermined.

On the (x) day of Sheepdog my Q said to me

Give me one man maker burpee

2 box cutters  (in cadence)

3 prisoner squats

4 T-Stand kicks (in cadence)

5 CRAAB CAAAAKES  (in cadence)

6 boats a rowing (in cadence)

7 Side hop moguls (in cadence)

Recovery lap

8 stars a jumping

9 Scorpion dry docks

10 10 count jump rope

11 wing chun combos (3 strike)

Recovery lap

12 Australian ass smacks (T claps for in cadence)

  • After this was over the Pax unanimously declared the backblast title should be the 12 days of suck!

Mary: introduced a new 12 count move that goes straight to your waist, appropriately named Krispy Kreme’s. We knocked out a dozen of them for Mary.

Announcements:
T-Claps (Recognition):
Prayer: Prayer for Pax’s M’s about to go through surgery, toys for tots and the impact it has on those families in need, families of those  effected by the pandemic

Simple But Effective

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PAX: Norm, Shredder & Martini for EC, added Scrapple for the Main Event

FNGs:None

Warm Up:  Quick lap around the parking lot and then the usual – SSH, Arm Circles, Good Mornings, Imperial Walkers, Hillbillies, Windmills, Daisy Pickers, Frankensteins

The Workout:  Headed to the back of the school for a simple but effective beatdown.

Station 1 – Core

Station 2 – Upper body

Station 3 – Lower Body

Timer was a lap around the track

4 Rounds with exercises changing each round

Back to the front of the school where Shredder went into teaching comatives

Mary:  Home to Marge, Freddie Mercury, LBC’s

Announcements:  Beer Ruck Saturday, Christmas Party Next Week

T-Claps (Recognition):  Scrapple – first workout was Wednesday and this made 3 in a row – way to get after it!

Prayer:  All those struggling with everything that is going on.  Scrapple took us out

4 corners of Dora

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Saw a post late the Shredder was looking for a Q for Sheepdog,   YHC had not Q’d sheepdog so I message him that I would take it. Picked up Bobby Boucher for a clown car to AO.

FNGs: none
EC: Shredder

Mosey around the side parking lot circle and head to the front of the school.
Warm Up: SSH, Sir Fazio Arm Circles Forward and backward, Imperial Walkers, Hillbillys, Good Mornings

The Workout:
Thang 1: 4 Corners, Merkins, Monkey Humpers, Carolina Dry Docs, Squats. We started at 5 at each corner, worked up to 10, was going back to 5 however stopped at 8 to move on to the next workout
Thang 2:  Dora 123, 100 Step-ups, 200 Freddy Mercury’s, 300 LBC;s,  only ended up on 100
LBC’s to leave time for Shredder for some combat work.
Combat: Worked on firing punches by pushing into the ground first, 10 each side, the added
punch for 10 each side. Then finished with 10 on each side of finishing the following through the punch.

Mary: Ain’t got time for that.
Announcements: Frosty Saturday, Dec 5th, Beer Ruck on the Dec 12th, Christmas Party 17th.
T-Claps (Recognition): Shredder doing EC on his own, Bobby Boucher for doing 4 in a row this week.
Prayer: YHC Highs Schoool Friend Don Millers Family, Bobby Boucher Managers wife’s Father in Law Passed, 187 and wife, Shredder and his sleep issues.

Was good to Q again, it has been too long, will look back to getting on it more often.

Sheepdog 11/27

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FNGs: none
Warm Up: mosey around the parking lot with intermittent warm-up exercises; SSH, SFAC, Overhead Claps, Seal Claps, Good Mornings, IP, and HBs. We added a couple of Muay Thai Wall of Defense blocking and combo Wall of Defense with an el ow strike to tease in some combatives.
The Workout: we started off by having Pax travel 1/2 down the parking lit with front kicks then the remaining 1/2 with lunges. Rinse and repeat x3. Then a Sheepdog style Build-a-Bear. Pax Bear Crawled from one side of a back to back parking line to the other then adds 1 Merkin. On the return we did Duck Under, Hook Punch combos. This continues with +1 Merkin until 10. Once done we Mossied to the brick knee wall for some TUT Dips and Cobra Merkins.
Mary: Deals Choice as Pax rotated through an assortment of our favorite core exercises.
Announcements: Frost Ruck on 12/5. TEDtalk with Bacon coming up.
T-Claps (Recognition): All Pax for coming out the day after Thanksgiving. BINGO’s first trek to Sheepdog. Mr. Terrific and Shredder EC.
Prayer: M’s with ongoing health issues, Dovtail’s move to AZ. Pax how are alone during the Holidays.

Sheepdog – 11/20/20

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FNGs: none
Warm Up: Sir Fazio Arm Circles, Overhead Claps, Michael Phelps, Good Mornings, Wind Mills, IWs, and HB.
The Workout: Pax rotated through rounds of exercises.  One pax leader with strikes, wedging, double strikes, triple, etc. 25 – 50 each, depending on the round. Other pax rotated through step-ups, front kicks, dips, side kicks, merkins, LBCs, Round House kicks, giant cockroach, cobra push-ups, & crab cakes, depending on the round.
Mary: 10 minutes of stretching to end the week.
Announcements: Gravel at Momma’s House, TEDTalks, HSPD Angel Tree.
T-Claps (Recognition): EC Norm and Shredder
Prayer: several M’s battling illnesses. Dovetail’s move. Pax dealing with COVID. Leadership and Community.

Let’s Just Get the Math Right

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Today marked YHC’s 200th post this year. Apparently, I also posted at Sheepdog for my 100th post earlier this year. See what I did there…I have not been down to Sheepdog for a couple months now and man…that site has changed. A new middle school will be going up and as we drove in Hardy said, “This is a weird time to build a school…will anyone be in it?” I agree. But also, I’m so glad, that I didn’t intend to Q any Thangs on the large field because, well…it ain’t there no more! The pre-blast promised 200 reps of something or some things, plus a fire hose. So, YHC thought I would have a bit of fun initially with this promise. 7 PAX and a pooch for a penchant for making “fragrant” contributions along the way posted at Sheepdog  and put in strong work!

FNG’s: none

Warm Up: SSH IC x30, Good Mornings x10…quick mosey and then Frankenstein’s x10 IC and then the smell of some effervescent Pooch poop, so YHC called 10 burpees and then a move on. Upon the mosey to the next spot, YHC called 10 more burpees and some PAX said, “there’s no way this is the 200…there will be a Mutiny at Sheepdog!” I wanted to string everyone along a bit. Honestly, I’m not sure how you could work 200 burpees into a workout but I’m sure there’s always a way with F3. At this point, Shredder also commented that if YHC called this, during the Mutiny, there would be some close-quarter combat. Coming from Shredder, I really did not want any part of that! finished with 10 ct. IW’s and HB’s.
The Workout: Immediate rush to the benches for 20 irkins, 20 step-ups, and 20 dirkins. YHC then paused before calling the mosey to see if PAX thought perhaps this was the workout. Mosey to the back of the school where PAX came upon a fire hose at the far end of the blacktop. The Thang here was each PAX takes a turn carrying/running/walking/moseying/sprinting with fire hose from one end of the lane to the other. All the while, other PAX were completing an OYO running set of 200 merkins, 200 squats, and 200 dips. We got through about 4 rounds for all PAX on the fire hose before YHC called a “circle-up”. In F3…we pick up the 6…always. YHC asked the PAX how many of each exercise they may have had left. We went with whomever had the highest number and then the entire group would bang out the rest of the reps to complete that set. We did this for the merkins, dips, and squats. During this time, it was difficult to pick up the math to finish reps…16-Bit was bent on getting the math right! Who does what…who does how many, etc.
Mary: When YHC asked if there were any combatives today, the experienced site Q’s replied that they had done enough. So on to Mary. 50 LBC’s IC, 25 WW1’s, 13 H2M, 12 Pickle Pounders. Have a nice day!
Announcements: HS Half Nov. 14th. Holly Springs PD has their Angel Tree up and ready. Martini is a point of contact for this. Sheepdog and the Nest will serve as drop off sites for these items. Dovetail garage sale on Nov. 14th…all serious offers will be accepted! He moves and needs help on Nov. 15th. Breach will bring the TEDTalk on Nov. 17th.
T-Claps (Recognition): Martini completed a half on birthday number 40…did it in almost 10 less minutes than his goal. Great work brother!
Prayer: Dovetail’s move, Noah’s Ark and Lipsync, 187 and his M, YHC and his M, dealing with some recent, recurring, and worsening health issues. Shredder took us out.

A Few of my Favorite Things

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6 for EC! Probably some kind of Sheepdog Record. Shredder, Sparky, Dovetail, Fumunga, Martini, and Quiver for 2 miles.

 

Warm Up:

  • Body circles
  • Indian run: Jog/high knees/butt kickers/karaoke
  • Samson stretch
  • Lunge pulse
  • Inch worm, jump legs forward, then back pedal to start

The Workout:

Bikes, books, guns, keyboards

After each “favorite thing,” sprint from one end of the lot to the last median, then a jog once around the lot.

AK-47s

Start laying down, do 10 hollow body rocks (start on back, roll to your front, always keeping head, arms, and legs of the ground, like rolling in the mud), push to plank on the last, then “check the action” with a 10-count of shoulder taps, then “fire”with 10 jumps (legs forward into crouch, hands don’t move). Made mention that an AK mag holds 20 to 30 rounds, so they can be greatful they only had to fire 10.

 

Alternatively, do reps of 3, and rinse and repeat for as many Pax as there are (use a multiplier if there’s 3 or less)

 

Clickety-Clack (building custom keyboards)

Start at one median, go to the next.

Fancy feet for a Pax-count of 10, then smash the enter key with a frog jump. Continue through each pax.

Downhill MTB (Bikes)

Freddy Mercury, starting slow and speeding up, then pop up and do 6 box jumps burpees

Books (C.S. Lewis, LOTR)

Orc squats: deep squat, hands on the ground, clean and jerk, landing with hands overhead, in a deeper squat). 20 reps.

Lewis – Mere Christianity – dynamic tension: front, side, down, up. Go through twice, recover for 20 sec, then twice more.

Combatives:

45° defense. Start with hands up in disarming position. Block punch by stepping close at a 45° angle. Don’t want to be too far away from attacker. As you step, punch to floating ribs, then follow with an elbow to the GB20 pressure point.

Mary:

Round robin. Homer to Marge, low slow flutter, crab cakes, Freddy Mercury, LBCs, boat canoes

Announcements:

  • Dovetail moving on 15th, help needed
  • Ultimate on Monday, 5:30am @ Womble (lit field!)
  • Gather angel tree stuff @ Sheepdog for HSPD. Check Slack.
  • 2 good Ted Talks so far, see Slack for recordings. Breech up next
  • Dovetail moving on 15th, help needed

Prayer:

  • Fumunga expecting a girl!
  • Fumunga’s and Quiver: people passing from COVID
  • Quiver just celebrated 19th anniversary
  • Noah’s ark
  • Shredder’s tests to discover what’s up so he can continue exercising
  • Dovetail’s move and wrist

 

 

Not so Terrible Twos

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Sparky and Dovetail in the house. Turned it into a good co-Q.

Warm Up:

Circles, working down the body; SSH, then seal hops, then cross-legs; Frankensteins, and a short mosey

The Workout:

Circuit:
Sparky named these “Poppy Squats” (poppin’ a squat). Wide legs, 4-count down, then back up, but don’t lock out the knees, so you stay in constant tension.
Pulse Lunges in cadence
Box jumps
Spiderman pushups with travel across the knee wall.

Sparkly took over from here, being considerate of Dovetail’s broken and torn wrist with some Homer to Marge, Hello Dollys, Freddy Mercury, and then some traveling squats in cadence, and finally some slow bicycles followed by side planks.

Dovetail led through the circuit for a second time, then to the parking lot for suicides, one person in plank hold while the other sprinted by two parking spots, then jogged backwards, and switched. Went 2-4-6-8-10-8-6-4-2.

Combatives:

Broke down wing chung punches and blocks

Mary:

We swapped off for Mary with Butterfly sit-ups, Not-quite-lazy-boys, and heel pulse-ups, then lying-down hillbillies, and ending with pushups while Dovetail modified by doing pickle pounders.

Prayer:

Our country, citizens, and eventual president.
Dovetail found a house in AZ, but we have to be out of ours in Fuquay by Nov. 18, but kids have school until Dec. 18, and so far no place to stay for the interim. Prayers that works out, as well as AZ school decision. Finally, Dovetail’s MRI came back and showed a torn ligament and probably also a fracture, so it’s a bad time for the wrist to be not up to par.

Sheepdog 10/16/20

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3 Pax braved the rain and got it done at Sheepdog! All 3 With EC. Way to go.
FNGs: None
Warm Up: SSH, Sir Fazio Arm Circles, Good Mornings, Michael Phelps, IWs & hillbillies.
The Workout: Kicked off the workout with 100 core; 25xLBCs, 25xGiant Cockroach, rinse and repeat. Then pax traveled across the two brick knee walls by moving 3 and then 3 exercises; Eerkins, Dips, Diamond Erkins, etc. lunge walk between knee walls. We mixed in other exercises with WC Strikes, blocking, squats, and squat kicks.
Mary: Homer to Marg, Box Cutters, Monkey Humpers, Low Slow Flutter, American Hammers, heal taps, Freddy Mercury.

Announcements: HS Food Pantry work, Needmore Ruck to FQV Food Pantry.
Prayer: pax, families, Divetail’s move.