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New Amenities

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YHC took the helm at Sheepdog this morning with a carefully planned beatdown to target all areas and encourage PAX to push eachother. New amenities, the track and the bleachers, were used, and no PAX were left behind. In addition, a few stayed for an extra few minutes to finish the prescribed routine. All good things F3 this morning!

FNG’s: None
Warm Up: A quick mosey to the basketball court (also new) for Good Mornings, Sir Fazio’s, Hillbillies, Imperial Walkers, and Frankenstein’s (all x10 IC).
The Workout: PAX paired up to push eachother and pairs were instructed to wait until each PAX in their group moved on to the next phase of exercises. Again…nobody left behind! 10 Rounds total of exercises. Each round began with 5 burpees and ended in alternating fashion with either a 400m run or a 5x up/down the bleachers.

The rounds were as follows:

10 Absolutions

20 Wheelbarrow Derkins

30 Star Jumps

40 Hand-Release Merkins

50 WW2

60 Monkey Humpers

70 Dips

80 Dying Cockroach

90 Squats

100 SSH
Mary: Built in other than the mosey back to COT.
Announcements: F3 family picnic, Saturday, July 30 at Harris Lake, sign up out there, Cupid organizing.
T-Claps (Recognition): Cyclops and Fireball for breaking back out in the gloom.
Prayer: Lipstick and family, Venkman and achilles surgery, Shredder/Cyclops son’s are backpacking in Europe, YHC and skin cancer procedure.

Sheepdog – Sally still sucks!

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5 Pax worked hard this morning with a tri-q including Big Ditch, Farva and Shredder. 

EC: Farva, Shredder, and a partial EC from Big Ditch.

Warm Up: Big Ditch kicked us off with  his debut taking us through Sir Fazio arm circles f&b, Frankenstein‘s, Imperial walkers, hillbillies, Willie Mays Hayes, and daisy pickers.

The Workout: shredder took the main event with four corners starting with one merkin, mosey to the next corner for one squad, LBC‘s in cadence at the next corner, and then star jumps. Rinse and repeat adding one each time until we got to 10. Then over to the new wall in front of the school for step ups and a Bring Sally Up Erkin challenge. Add bring sally up Pax pushed up. I bring Sally down Pax went down, holding that position through the chorus.  3 min  20 sec  of pure bliss 😫.

Combat: Farva wrapped us up with a little Build-a-Strike. Starting with 5 knuckle merkins, we then mossied to the 1st station for a front jab, cross combo x 10.  Back to the start for 5 knuckle merkins. Then 5more knuckle merkins as we start round 2. Repeat station 1. At station 2 we did a combo front jab, cross, front hook, cross. Back to station 1 and then back to the start with knuckle merkins. Round 3 added a 3rd station with knee strikes and a front kick. Round 4 added station 4 where Pax put it all together. Front jab, cross, front hook, half clinch, two knee strikes, front kick, then double front kick. I believe it was at this point big ditch looked at shredder and said “what is this Mortal Combat”. 🤣

Big Ditch wrapped everything up.
Announcements: Wrightsville this weekend.
T-Claps (Recognition): Big ditch for stepping up to Co-q.
Prayer: people traveling to Wrightsville this weekend, Beer Pressure is fostering a dog that needs a home.

Farva’s 35th Birthday Beatdown

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FNGs:N/a
Warm Up:4 for 2+ miles EC then returned to find a parking lot full of PAX who had no idea what they were in for. Did a quick mosey around the parking lot along with some line agility drills, circled up for side straddle hops, arm circles forward and reverse, seal claps, overhead claps, and good mornings.
The Workout: I told everyone to partner up by size and what weight they’d like to use. There were 2 45lb plates, 2 35lb plates, 2 25lb plates, 2 70lb dumbbells, and a 75(ish)lb atlas stone. Then I proceeded to lay out the Farva 35 challenge.

Fun with Dora

Alley work

Rinse and Repeat

Victory Lap

And finally 35 man maker burpees

First Dora using one of the plates was 100 curls for the girls(in cadence), 100 overhead press (in cadence), 100 tricep extensions(in cadence), and 50 merkins together with your partner. The Pax that wasn’t doing the reps ran line agility down the parking lot and back before switching.

Alley work- grab a dumbbell or atlas stone and go down half of the alley and back. Switch with your partner as needed, the partner not carrying the weight would bear crawl or duck walk.

Rinse and repeat, but the Dora this time was 100 weighted squats(cadence), 100 mtn climbers(cadence), 100 chair kicks, and 50 monkey humpers (in cadence) together with your partner. The pax not doing reps went down and back as before. Then back to the alley to finish the rinse and repeat.

Next was a victory lap around the school to celebrate what you’d just accomplished.

Finally this beatdown was to end with 35 man maker burpees.

Mary: All pax helped finish out the Burpees with no time to spare.
Announcements: Q sheet opportunities
T-Claps (Recognition): Everyone who made it out to support my birthday Q!
Prayer: I took us out

Fun with Football 12.3

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FNGs: N/a
Warm Up: Mosey around the parking lot doing parking lot line agility drills
The Workout:

Football quick feet merkin, pass completion progression, parking lot suicides

Start on the first parking lot line, all pax do quick feet for a 4 count rep following by 1 merkin. Then one pax stays the next runs up to the first line, cuts right and must catch the ball to progress to 2 quick feet merkins. Switch pax and they go up to 3 etc. any time the ball is dropped you start back at 1 until you complete the parking lot.

Rinse and repeat back but cutting left

  • Mary: Shredder led us in combatives to close out
    Announcements:
    T-Claps (Recognition):
    Prayer:

Careful not to sit on the metal balls (unless you’re into that)

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FNGs: None 

10 HIMs (3 Cotters- DOA and Noah’s Arc and Cyclops) posted to GP on a perfect morning for boulders.  YHC brought the music box and discs

Warm Up: 10x3cts of: Good Mornings, Willie Maze Hays,  Windmills, Daisy Pickers,  Sir Fazio Arm Circles (both directions), arm stretches, 20x3ct SSH.   Mosey to rock pile.

The Workout

Circle of Rock (of course): Mosey to the Rock Pile pick a LARGE rock (if it can be curled by anyone with one arm – it ain’t big enough). Alternate rocks between exercises.

3 sets of 10x3ct of each exercise:  Curls for the Girls, Overhead Tricep Press, Wonder Bras, Rut Rows and Ground Pounders and Bus Drivers.

3 sets of 10x3ct:  Rock Press and 1 set of Skull Crushers

1 set of 10×3 ct (10 min abs): Windshield Wipers, Low Slow Flutter, Rockies, Box cutters

2 set of 10×3 ct Rock Spanks (with and without consent), Single Arm Merkins.

Mosey to the Putting Green

6 rounds of Get ‘er in the hole:  Pax take turns putting discs at basket and return to LBCs. Make the put and you can walk to the basket to retrieve discs, miss and you have to Bear Crawl to the basket before you can retrieve discs.

Mosey to the Step up Wall (Careful of the metal balls):

3 sets of 10 Erkins, Derkins and Dips, and Step up kicks. 1 set of 10x3ct Plank Jacks and Split Jacks

Mary: Each PAX calls an 10 ct exercise:  Hillbillies, Low Slow Flutter, SSH, LBCs,  American Hammers, Burpies

Prayer Requests:  Quiver’s sister-in-law cancer, UTI’s uncle struggling with COVID.

Announcements: Ultimate on Monday at Ting (under the lights), Frosty CSAUP next weekend in FV.

T-Claps (Recognition):  75 Day Hard challenge participants, Bobby Boucher and UTI tripling down (U-Turn + GP + SW Dads)

I’m Going to Disney World!

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AO: Disney
Workout Date: 09/23/21
I was initially scheduled to Q Disney when Epoxy died, and I asked for someone to step in for me so I could attend the Memorial Ruck at Green Flash instead. The boys helped me out, and I was happy to finally get back down there today. Site Q UTI had mentioned that there were cinder blocks stashed at the AO, so I planned to use them.

Warm Up:
State the mission, check for FNGs(0), and give the disclaimer.
Warm Up exercises

Main Event:
1) Sevens (merkins/star jumps) up the hill
2) Get the cinder blocks and partner up for Catch Me If You Can (Partner chase) with cinder blocks (chaser does 10 merkins before chasing). Two laps total.
3) Block work on the soccer field. One partner runs while other performs As Many Reps As Possible/AMRAP of various block exercises. Curls, Overhead Press, Block taps, Shoulder Taps, Grounder Pounder/Squat Thrusts, Elevated Homer to Marge, Irkins, Derkins, etc.
4) Return blocks and mosey to the baseball field fence for Balls To The Wall (10 count each PAX), People’s Char (same), Australian Mountain Climbers (YHC leads a single 10 count In Cadence)

https://www.strava.com/activities/6005627618

Mary:
PAX-led Mary. Various abdominal exercises.

COT:
11 PAX
Announcements and Prayers

Naked Moleskin:
I think the partner chase was a hit, once I explained it a couple of times. My bad.
We had a beautiful view of the moon and stars when we were out on the soccer field. Great time of year for F3!
The South Wake guys are always so gracious, and site Q UTI helped me keep the partner AMRAP work on track when the gazelles started to separate from the pack. I really appreciate the fellowship and support.
Disney needs Qs starting in October. Feel free to steal workouts, etc. UTI talking about past Backblasts being helpful encouraged me to address my Backblast Backlog. I still can’t let these silly things go. And this BB has caught me up. For now.
This was my one hundred first #F3Q21 #2021Challenge Q (one hundred fifth overall). Next Q is next Friday, 10/1 at Brick City.
-Pigpen

QIC: Pigpen
PAX: Kosher, Woody, Cancun, Bobby Dall, Florence/FloJoe, Cyclops, Beer Pressure, Bondo, Hardy, UTI, Pigpen
Workout Date: 09/23/21

Hope Ya’ll Enjoyed That!

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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!

Sheepdog- 8-6-21

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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

Treat me like a timeshare

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FNGs: None 

7 HIMs posted to GP on a moist morning.  YHC brought the music box, Breach brought the Medicine Ball.

Warm Up: 10x3cts of: Good Mornings, Willie Maze Hays,  Daisy Pickers, Sir Fazio Arm Circles (both directions), arm/shoulder stretches,  20x3ct SSH,

The Workout

Circle of Rock (of course): Mosey to the Rock Pile pick a LARGE rock. Alternate rocks between exercises.

3 sets of 10x3ct of each exercise:  Curls for the Girls, Overhead Tricep Press, Wonder Bras, Rut Rows, Bus Drivers and Ground Pounders. 10x3ct:  Windshield wipers, Box Cutters and Low Slow Flutter; 3 sets of 10x3ct Rock Press & Skull Crushers

Mosey to the basketball court

Combat Ball

20 minutes of 4 on 3 Combat Ball: PAX split into teams and used a 10lb medicine ball to play basketball.  Rules:  There are no rules except you can only take 3 steps before having to pass the ball.  Fouls were not penalized, very few (if any) goals were made outside of 3 feet, the ball was slippery and heavy, Gump almost took one to the face, but everyone had a great time.  

Announcements: Register for the Travis Manion Event on 9/11

https://www.travismanion.org/events/911-heroes-run/

Prayer Requests: For all those suffering with COVID:  Prayers for David – Travis Manion SE Coordinator;  Cyclops has 3 employees in the ICU, Hazmat lost 2 coworkers.

T-Claps: For everyone who came out on what was supposed to be a downpour of a morning

My Boobies Are Real

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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.