Dovetail – Page 11 – F3 South Wake

We start at what time?

January 19, 2019/in U Turn /QIC: Pikachu
PAX: 187, Aquaman, Banana Seat, Beater, Bernie, Brexit, Bulls Eye, Cowboy, Dauber, Doc, Double Doink, Dovetail, Lipstick, Maybelline, Pikachu, Pilgrim, R22, Shredder, Skidmark, Straight Cash, UTI

Loads of Pax out on a great morning for running. Start times ranged from 5:10 to 6am with mileage from 3 to 15. A good group of pax were present for a 6am warm up.

Warm Up:

SSH x10 IC

Frankenstein walk halfway down parking lot

Butt kickers back

High knees back down

Mosey back to start – hillbillies x10 IC

Announcements:

Happy birthday Aquaman!

Yoga at 9am at Athletic Lab South Wake lead by Dovetail’s M. First class there is free.

See Slack/Facebook for other announcements.
Prayer:

UTI’s dad – was in hospital yesterday, cause unknown. Is home now.
The Workout:

3 to 15 miles. Great work put in across the board.

Sheepdog – “ don’t be ninj’in”

January 18, 2019/in Sheepdog /QIC: Shredder
PAX: Beater, Dovetail, Farva, Gump, Norm, R22, Shredder, Sketch, Sugar

“Don’t be ninj’in nobody who don’t need ninj’in.” Diamond Dave

9 Pax Grinded it out in the Gloom this morning with 3 EC (R22, Beater, Shredder).

Warm Up: light jog then Pax circled up. SIR Fazio Arm Circles f&b, Michael Phelps, SSH, Squats, High Knees and Butt Kickers around the parking lot. Moseyed to the back with a little Imperial Walker and Hillbilly Indian Run peppered in.
The Workout: 5 stations; Step ups, Dips, Sticky Fingers, Patty Cake Merkins, while last Pax took a lap. Rotated after each completed lap. One round

Then, Squat kicks, front kicks, two punch combos, then punch elbo combo, and partner drills.
Mary: plank-a-rama quickly turned into burpees with R22 kicking it off. Rotated through Pax calling out for Mary. Reps of 10.
Announcements: check Slack, Facebook, Twitter, Pinterest, MySpace, and you local bulletin. . . Kidding aside, Pikachu‘s announcements really help.
Prayer: Beater took us out. Spoken and unspoken.

Compression packages

January 12, 2019/in U Turn /QIC: Skidmark
PAX: 187, Banana Seat, Beater, Bernie, Blue Hen, Cowboy, Dauber, Dawgpound, Deadbolt, Doc, Double Doink, Dovetail, Draper, Full House, LED, Lipsync, M4L, Nemo, Oh Yeah, Pac-Man, Pikachu, Pony Boy, Psi, Sassy, Short Pole, Skidmark, Slide Rule, Slurpee, Squatter

U-Turn continues to grow every week. If this is any indication Wrightsville is going to be a BLAST. A 7+ mile route was developed for the Pax but Pax modified as needed.

Fartsacks: UTI – Alarm Misfire??

Warm Up: SSH x 20, IW x 15, Hillbillies x15, Mountain Climbers x 15, SSH x 10
The Workout: Go for a run
Mary: Coffee
Announcements: Q-Swap – we are going to Carpex next week, BRR meeting 1/22 at Blackdog, 2 Shirt orders (Wrightsville shirt comes with a $5/shirt donation to ALS)
Prayer: Raleigh Police Officer – Special thanks to our First Responders and Military, Daubers mom, Buford

Sheepdog – frozen Sugar

January 12, 2019/in Sheepdog /QIC: Shredder
PAX: Beater, Dovetail, Farva, Fonzie, Gump, Norm, Shredder, Sugar

Pax of 8 with 3 EC; Beater, Farva, & Shedder.

Warm Up: Norm led Pax through some Side Straddle Hop, Imperial Walkers, Hillbillies, Good Mornings, Fazio Arm Circles.
The Workout: YHC Started with Build a Bear, Striking in cadence (150 total) then slowed it down and focused on technique. Rotated through Merkins, Wedging, Military Merkins, back to Wedging, Capoeira Merkins, and then ended on an Americana Arm Bar.
Mary: LBCs (short on time)
Announcements: lots of announcements on Facebook and Slack. BT Challange, q-source, q-swap.
Prayer: Beater’s neighbor. Injuries and health.

We Pickle Pound This Town

January 6, 2019/in U Turn /QIC: Skidmark
PAX: 187, Aquaman, Banana Seat, Beater, Bernie, Blue Hen, Brexit, Brony, Bulls Eye, Clouseau, Dauber, Doc, Dovetail, Farva, Full House, Gump, Hasselhoff, LED, Lipsync, M4L, Maybelline, Nemo, Oh Yeah, Pikachu, Pilgrim, Pony Boy, Psi, R22, Sassy, Short Pole, Skidmark, UTI

Sheepdog – shelter is good

January 4, 2019/in Sheepdog /QIC: Shredder
PAX: Beater, Dovetail, Farva, Gump, H1N1, Messi, Norm, Shredder

5 Pax for EC joined by 3 more in the Gloom

Warm Up: light jog then circled up. Light neck stretches, SSH, Fazio Arm Circles Front and back. Moroccans night Clubs, Windmills, & Good Mornings.
The Workout: Modified merkins in cadence; 3 pulsing, 3 slow. Wing Chun Striking. Squats. More striking, 3-strike combo. Squat kicks. std. merkins. Wrist locks.
Mary: LBC, Low Slow Flutter, crab toe taps, and Breakdancers.
Announcements: 2019 AO Challenge, Breathtaker Challange for charity, and stressed getting involved in q-source (3 options).
Prayer: spoken and unspoken.

Sheepdog – MACHs and Locks

December 29, 2018/in Sheepdog /QIC: Shredder
PAX: Beater, Dovetail, Norm, Patch, R22

Beater (workout QIC), Dovetail (combative and Mary QIC), Norm, Patch, R22

WARMUP
Run around the school with a Black Snake run mixed in.
Side straddle hop
Imperial Walkers followed by Hillbillies
Windmills
Good mornings

WORKOUT
Bear crawl halfway between the crosswalks, then 2 merkins, bear crawl the rest of the way, then 1 burpee. Repeat.

Incrementing squat sprints back and forth between the 10 parking lot spaces. Plank hold for the 6.

Mosey to the front. Traveling derkins with lunges in between.

COMBATIVES
Purpose of MACH techniques, then switch gears and do supinating and pronating wrist locks from handshake, shoulder/neck grab, and punches.

MARY
LBCs
Heels to the Heavens pulses
Downward dog, then into Pike pushups (I forget the F3 name for these)
Alternating single-leg v-ups
Freddy Mercuries
Static stretching

COT
Thought for the day: With so many distractions, it’s easy to just go with the flow and forget to think. 1 Peter says to always be ready to give a reason for the hope in you. Do you know what you believe and why? If not, it’s harder to make a difference in others lives. We are dedicated to improving our bodies since we all show up to these things, but the mind shouldn’t be left it off our improvement efforts either.
1. Work at Wolfie’s house
2. Upcoming Carpex Q switch week
3. Prayers for a teacher at Herbert Akins (acquaintance of Beater’s wife) who lost her husband to cancer this week.

Christmas Time at Mutiny

December 24, 2018/in Mutiny /QIC: Messi
PAX: 16-bit, Banana Seat, Dovetail, FedEx, H1N1, Lipsync, Messi, Modify, Puddles, Rut, Sweep

Pax of 11 joined the family fun Christmas festivities in the gloom at Mutiny hosted by father (H1N1) and son (Messi). Welcome to 2.0 FNG – Sweep!

Warm Up: Lap around the track. SSH IC x 10, good mornings IC x 10, IW and HB IC x 10
The Workout:

Mosey’d to the rock pile where each Pax picked out a rock of choice for some Christmas fun! Rinse and repeat after each round.

C – Curls for the girls x 15 IC

H – Heavy Freddie’s x 15 IC

R – Rapid Fire Rock Set (ruh-rohs, standing chest press, tricep extensions, overhead presses) x 15 each with no rest between

I – Indian run around the field carrying rock

S – Squerkins x 10 and then switch with partner

T – Turkish getups with rock, 10 on each side

M – Merkin mania (diamond, regular, and standard) x 10

A – Al Gore with rock for 60 seconds around the horn

S – Smurf SSH

Mary: Round the horn each Pax called an exercise x 10
Announcements: Inaugural 8k and 16k race in HS (look on Facebook for F3 promo code). Convergence for repairs for Wolfies house (be on the lookout for post by Lip sync for details)
Prayer: Families celebrating first Christmas without loved ones.

Sheepdog – hoot

December 21, 2018/in Sheepdog /QIC: Shredder
PAX: Beater, Breach, Dovetail, Nemo, Norm, R22, Shredder

7 Pax and an ominous 🦉 braved the rain.

EC: 2 miles; Beater, r22, Shredder

Warm Up: light jog around the parking lot and then PAX circled up. Side straddle hop. Moroccan night clubs, Fazio arm circles front and back and then all over again backwards. Michael Phelps. Wind mills. Good mornings. All in cadence.
The Workout: Traveled; move one, one irkin. Lunges between knee walls. Pause for squat kicks. 2nd round of traveling; move one, one arm irkins. Lunges between. Mosey.

One round of 150 strikes. Dos e doe. Block and enter. Block, enter, trap. Capoeira push-ups.
Mary: crab toe taps, breakdancers
Announcements: F3 Southwake region. Prayer: we talked about intentionality, “picking up the six” outside of the gloom AND who’s got your six? Prayers for those deployed, family members who’ve passed away, those fighting cancer and serious illnesses, and for Beater’s friend’s daughter.

Twinkle and Shimmy

December 20, 2018/in Kennys Grave /QIC: Banana Seat
PAX: 16-bit, 187, Banana Seat, Beater, Blue Hen, Chips, Dawgpound, DoubleD, Dovetail, Emeril, H1N1, Messi, Moby, Norm, Peak Week, R22, Slots, Wiggly

18 PAX for a KG beatdown. Lots of visitors to South Park. Making new memories together, how sweet. Lots of mumble chatter today but YHC let the boys cut up some. Let’s play!

Warm ups:
Black snake run around track and rec center ending near court.

-Stretches
-Squatted morracan night club into overhead claps into out front claps x10 IC each
-Deconstructed burpees (10 squats, 10 leg thrusts, 10 Merkins, 10 leg thrusts, 10 up jumps) put it together for 5 oyo burpees proper form
-Jump lunges x10 IC
-Carolina dry docks x10 IC

Grab 3 rocks total for exercise
Circle of American Hammers with rocks
-pax sits in circle facing out. Passes 3 rocks around circle while doing AH. YHC haults, rest, R&R other direction

Mosey over to agility ladders

Ladders: 2 groups at opposite sides
one man does ladder down, burpee at end, turn around come back. Q will call ladder exercise down and different one back
PAX does called exercises AMRAP until group is complete
Rd1 Worst merkin ever
Rd2 Prisoner squat
Rd3 Nipplers

Cones – partners meet in middle, run opposite of each other doing cone pattern to other side of circle for back broke merkins x10 and switch (back broke style is the bottom man does the merkins with partners planked feet on top of upper back causing resistance) 3 rds for total of 60 reps per person

Mary
X-men ups x10
J-Lo’s x10 IC
Exaggerated LSF x10 IC

Verse: 2 Corinthians‬ ‭9:15
“Thanks be to God for His indescribable gift!”
Take time to remember the true meaning of Christmas and share with our families. We focus on gifts for others but we should be focused on the only gift given to us that matters, Jesus.
‭‭‬
Announcements
Lots of options on Friday, Q sign up sheet, WB training, Q school video/link, Frey Daddy run to support healing transitions, Wolfie help

Prayer request
DD family, Ausfhart, Crab Legs, R-22‘s teacher friend, Chip’s co-worker died right after retirement.

As always, great to be a part of such a fine group of HIM. Hope you got your monies worth today.

BS out

Snake

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