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Co-Q

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Warm Up: Started with a 30 seconds of silence for military veterans and the ones that lost their lives.  Circled up and did SSH, Fazio arm circles, merkins, SSH
The Workout: We combined groups of Red October and mutiny and did a co-q. Pax’s circled up and each had a kettle bell with one person using the two homemade log weights.

 

did a EMOM circuit performing 5 merkins every 1.5 minutes while one person did shrugs with logs and the others performed kettle bell exercises including the following. Curls for girls, tricep ext, snatch, chest press, standing rows, alternating leg dead lift, and squats.
after some arm workout we moseyed to wall and did some legs.

Stepups on wall alternating after 10, lunges, Step ups, mountain climbers, step ups, reverse lunge, step ups, jump squats, step ups, jump squats with an extra squat in between.  Took a break from legs and did 20sec btw, 20 plank to wall arm extensions, then repeat with 10 count. Back to the wall with step ups, mountain climbers and 1×4 jack webs to 10×40
Mary: 1×4 to 10x40ic captain Thor’s. 20 big boy sit-ups.
Announcements:frosty held in Fuquay details to come soon. Breach with Ted Talk
T-Claps (Recognition):
Prayer:Military, Gamecock and family as they welcome 2.1. Our country

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

 

 

Season end to Vicious Cycle

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FNGs: None

Warm Up: Nope
The Workout:  ~9 miles of mostly greenway but some soggy trails and slippery bridges. Bulls Eye and I had a close call but Lipsync and Boy George bit it hard on the long wooden bridge and Boy George has the shin contusion to prove it.
Mary: Never met her

Announcements: It’s getting a bit dark out so there is some discussion of moving to a Black Ops Sunday ride. Check out the Slack mountainbiking channel for future rides.
Prayer: unspoken

3 PAX got Strapped at Red October

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FNGs:  none
Warm Up: joined Fram and Mutiny PAX for a jog with high knees, butt-kickers, karaoke….circled up for ssh, good am, o/h claps, seal claps, Fazio circles
The Workout:  Broke out the TRX straps and executed some new arm and leg workouts.  Inspired by TRX posts on FB, we tried some one legged squats.  Need lots of balance for sure.  Isolated various arm exercises and some of us managed to air merkins.  A bit hard to get your feet in those straps.  Once again, lots of mumble chatter while feeling the burn.  Wonderful catching up with Boy George and hearing about his family journey and his training for a big race in GA next month.
Mary:  Lots of LBC versions and side movements.  Also had some P90X inspired moves thrown in by Fram.
Announcements:  ULTIMATE at TING next Monday
T-Claps (Recognition): happy anniversary Red October- one year since its inception.
Prayer:

FedEx friend/his wife with inoperable tumor; kids going back to school in person today, UNSPOKEN

Yacht Rock at Red October

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FNGs: None
Warm Up: Warmed up with PAX at Mutiny led by Fanny Pack.  A little mosey, good m, lots of arm movements with sir Fabio, seal claps, OH claps, Imperial Walkers, Hillbillies….
The Workout: Grabbed two kettlebells and hung two TRX bands for Gump and me.  Tuned into Yacht Rock and commenced a smooth workout consisting of tricep curls, bicep curls, swings, squats, lawn mowers, flies, derkins, thrusters, ground pounders, etc.  The workout flew by with great mumble chatter and easy-listening tunes.
Mary:  mosey to the tennis courts for lots of WW Is and LBCs.
Announcements:  Ruck with a cop in FV (see Breach on Slack).
T-Claps (Recognition): Great job PAX who rucked for Mama’s House; nearing $1K in donations!  Also nice work at HS food cupboard on Saturday fixing ramp/landscaping.
Prayer: Unspoken; PAX and their spouses looking for employment; COVID cases increasing.  Kids, teachers, families impacted going back to school.

We Don’t Do Bear Crawls Here

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YHC took his first Q of the ship at Mutiny today! Always a great crowd, always hard work, but never bear crawls! At least, that’s the joke made by LED after YHC apparently chose a pretty tough bear crawl routine this morning. Always great to see the Fuquay Fellas!

EC’ers: LED, H1N1 (who peaced out prior to workout to do something even more important…celebrate his boy’s 14th trip around the Sun! Way to make a great move HIM!)

FNG’s: nope
Warm Up: Pax warmed up alongside the Red October crew before splitting. Moseyed around the parking lot for some Imperial Walkers, Hillbillies, Good Mornings, Sir Fazio’s, Seal Claps, Overhead Claps, Bent Over Seal Claps, Bent Over Overhead Claps, and SSH.
The Workout: Moseyed over to the short hill by fences and field. YHC had quite an array of counts while doing this routine. Merkins at the bottom and Fence Squats at the top of the hill. Merkin counts on the bottom were: 20, 21, 17, 7, 9, 12, and 7. Squat counts at the top were: 25, 20, 13, 8, 9, 20, and 30. Finished with 7 counts of standard, diamond, wide-grip, and hand release merkins at the bottom. YHC purposely kept most counts random to eliminate Pax predictability. At one point, I heard some mumblechatter wondering if we would spend the whole workout going up and down this short hill with two exercises…maybe an idea for the future! Mosey over to the bleachers next for a more predictable 2 rounds of 3 exercises. We did 30 dips, 25 step-ups, 15 close grip bleacher merkins, 20 step-ups, 15 close grip bleacher merkins, and 25 dips. Arms and shoulders starting to get torched!

We made our way to the tennis courts for 25 ct. prisoner squats, 25 ct. sumo squat jumps, and 25 ct. prisoner squats. We then did a bear crawl suicide routine. Starting at the fence, each Pax would bear crawl to a tennis line and perform a burpee, with each line adding a burpee. We did this across two full courts, giving us 8 runs of bear crawls with up to 8 burpees. Several Pax did an additional bear crawl to pick up the 6 toward the end.

Pax then journeyed out to the nearby wall for a all pax 20 count of People’s Chair, before returning inside the courts for Mary.

Mary: With Red October men re-joining, we held a plank hold for an all Pax 10 count. 40 WW1’s, 15 LBC’s IC, 10 WW1’s, 15 LBC’s IC. Have a nice day!
Announcements: Great 3rd F events this last weekend. Plenty of food and monetary donations to Momma’s House in the FV and great work done at the HS Food Cupboard. HIM’s galore! Breach is organizing hygiene ruck for this Thursday…check Slack!
T-Claps (Recognition): Bebop for not giving up on the bear crawl suicide and pax for talking him up as he finished. This is what it’s all about!
Prayer: Schools, our nation, Pax to be mindful to stay safe in COVID. Breach took us out. I think I’ll take this ship out sailing again soon…honor to lead!

Billy Madison 12 grades

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FNGs:none
Warm Up:12 count SSH, good mornings, windmill, fazio arm circles
The Workout: The workout was Billy Madison out of Exicon with 12 count of 12 exercises, resembling 12 grades of school Stacking each grade on top of the others. Unfortunately we only made it to tenth grade due to time but still was challenging.

12Ic xSSH

jog .03 mile

12ic x SSH-12 xCurls for girls

jog .03 mile

12ic x SSh -12 x Curls for girls-12ic x mountain climbers

jog .03 mile

12ic x SSH-12 x curls for girls-12ic x mountain climbers-12 x tricep ext

jog .03 mile

continued this routine with the following exercise:12 x  WWII,12 x  overhead press, 12ic x American hammers, 12ic x shoulder taps, 12 x merkins,12 x  burpees.

return rocks and head to courts

Mary:none
Announcements:needmore ruck to mamas house possibly this Sunday.
T-Claps (Recognition):
Prayer:Gump,Lipsync,bubba, jigglywatt

first responders roll child hit by car, gimps interview, Noah Ark and family, Preacher in north Raleigh and health

We Found the HS Tower

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FNGs:  None
Warm Up:  OYO
The Workout:  8.30 miles
Mary:  No time
Announcements:  See Slack & FB
T-Claps (Recognition):  Way to go Kubota
Prayer:  YHC took us out; friends and family with illness; job opportunities;

 

TRX Bands – Whole Lotta Body Weight

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FNGs: none
Warm Up:  Joined Sprinkler at Mutiny and did a quick jog around the track, executed 25 SSH, 15 HB, 15IW, 10 merkins, 10 daisy pickers, 15 sir fazios (F/B).
The Workout: Set up 4 TRX training bands for the PAX.  Executed the following exercises 10X twice:

Squats

Chest push

Tricep extension

Offset merkin

Single leg squat

Elevated Merkin

Forward Lunges

Seated pull up

Curl up

Michael Phelps

Mosey to wall for two sets of people chair (10 c each) and BTTW.

 

Mary:  Box cutters, H2M, American Hammers

Various yoga stretches including child’s pose, downward dog, cobra, pigeon, chair, three legged chair….

Announcements:  Ultimate under the lights will begin SOON.  rather than string at Mutiny, encourage PAX to meet at TING on a designated Monday.  Separate AO from Paradise City.  Our Mulch effort has been rewarded by town of HS with lights on a field (turf).  We will need to communicate this change on all social platforms.  Special thank you Skidmark for reaching out to FV PAX.

See Socials for other news and events including Tetanus Ted Talk…

T-Claps (Recognition):  PAX for trying something new with the TRX bands

Prayer: YHC took us out; PAX moving to Sanford and AZ.  UNSPOKEN.

Honored to lead you men in the gloom.  -Dauber