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: 🙏🏼
FNGs: none
Dauber’s Birthday celebration with kettlebells and TRX strands.
Warm Up: Led Mutiny and Red October PAX in Good am, seal claps, overhead claps, sir Fazios, SSH and Windmills.
The Workout: Rinse and Repeat (R & R0 (2X) exercises 10-25 reps:
KB Group 1: Swings, Rut rows, Lawn Mowers
KB Group 2: Figure 8, thrusters, Tricep
KB Group 3: Goblet Squats, Upright rows, Plank Taps
TRX drills with Gump calling the exercises: YMCA (Up, out, down); Curls, Wings, Squats, etc. R & R 2X
KB Group 4: From our six: KB over chest, six inches, thrusters, straight arm curl
Mary: Joined Fram for killer AB workout on tennis court. Have you seen his abs? Damn.
Announcements: Help Pikachu move on Saturday; Ultimate frisbee next week; I am sure I am missing something….apologies
THANK YOU so much for your kind Birthday wishes
T-Claps (Recognition): Great job LED with FV road sign – F3 South Wake; Wedding anniversary of POTS and his M, Kari!
Prayer: Forceps’ son (David) in the woods – traveling; Injured PAX; Kari and POTS celebrating 25 yrs of wedding bliss – Congratulations! All men who are married – blessings over you and your loved ones. UNSPOKEN.
Honored to lead you men. Thanks Gump for the TRX exercises! -Dauber
FNGs: none
Warm Up: Good evenings, SSH, Frankensteins
The Workout: 5 on 5, 5 on 6, back to 5 on 5 with Pikachu changing teams half way. Lots of 5 count exercises completed when frisbees were dropped or touchdowns were made including: merkins, burpees, monkey jumpers, Carolinas\ dry dock, Imperial Walkers, LBCs, plank jacks, Peter Parker’s…
Mary: Time ran out
Announcements: Help Pikachu move on July 3o; see Slack and FB; Aug 4 – Rams turns 50 and he will have Q…please come out and support
T-Claps (Recognition): Beerpressure got his cleats hung up…speedy recovery; Pikachu and Breach were UNSTOPPABLE! Awesome plays men.
Prayer: Injured PAX; Family traveling; boy with kidney disease; Unspoken. YHC took us out.
Honored to lead. Great work in the sun and humidity. – Dauber
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.
7 PAX for Gump’s 6 Year Anniversary at Cletus
FNGs: Nada
Warm Up: Daisy Pickers, Hillbillies, Sir Fazio, Wind Mills
The Workout: We got our Sheepdog CQC on with a lot of kicks (front, back and side) and P90X Plyometrics as we moseyed back and forth between the tennis courts and even more complaints about loosening our hips.
Mary: Around the horn
Announcements: Q Swap coming up between South Wake and Carpex next week
FNGs: Welcome “Torvalds”
Warm Up: Moseyed to the court.
The Workout: Full on game of 6 on 5 sand volleyball. No penalty exercises just a race to beat the thunderstorm coming our way.
FNGs: None
Warm Up: Upper body warmup for an upper body workout
The Workout: After years of calling it Two Rock Shakur, Fram was the one to finally give YHC props for such a creatively genius name. Four rounds and four corners of Two Rock Shakur: bicep curls (in, out alternating), tricep ext, flys, bent over tricep ext, lateral raises. Tennis Court bear crawls, merkins, lunges, BTTW, Crawl Bears, reverse lunges, wide merkins
Mary: Around the horn
Announcements: 7 year anniversary for Deadbolt workout at Kung Pow, 6 year anniversary continued for Gump at Cletus, Thunder and Ground Pounder
Prayer: Norm and his family move to El Paso.
Seven PAX joined up for some TRX. It was great to see Smalls and Noah’s Ark out there!
FNGs: None
Warm Up: LED led the warmup for both Mutiny and Red October
The Workout: Round Robin and switch ups of using TRX and Kettlebells. We definitely worked the body with combo squats and bicep curls along with skaters, High Y, and Wide flies, squats, core, etc.
Prayer: For Norm and is family for safe travels and his new venture in El Paso. He will be missed.
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
Luckily, cloud cover brought some wind at the same time we started the workout.
FNGs: None
Warm Up: Side straddle hops, Cotton pickers, L+R overhead stretch, fazio arm circles
The Workout:
Jog to rock pule:
4 sets of five exercises: 8 increasing to 25 reps
curls
triceps presses
Squats
upright rows
shoulder press
3 sets of five exercises: 10 – 15 reps
Merkins
Chest press
Ground Pounders
Double merkin burbies
Bus Drivers
Jog to the pavilion
3 sets of three exercises: 10 reps
One leg step-ups
Dips
Irkins
Mary: Each of us took two cycles of calling Mary exercises
Prayer: Gratitude