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Sheepdog – Winter is Coming

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Pax of 3 – Martini, Sketch, Dovetail

WARMUPS
Jog the circle
Curb step-ups
Side straddle hop
Lunges
Moroccan nightclub
Imperial Walkers
Hillbillies
Good mornings
Michael Phelps
Walking Samson stretch

THE THANG
Jog to the back
Pike push-ups, then wall step-ups
Pike push-ups, then wall steps with knee strike
Feet-on-the-wall merkins, then box jumps
Dips, fast and then slow

2x: Broad jumps, then bear crawl back
Broad jumps, then high knees back
Squat front kicks

CQC: MACH techniques 1-4

ABS
LBCs
One down, two-ups
X-man crunch
Stretching

CoT
Carey Allen (Boy George) – situation with his dad up in Michigan, feeling helpless, needing peace and guidance.
Martini’s mom (lives in Apex) just diagnosed with cancer, still awaiting some test results.
Dovetail and his wife driving to Miami this week.
Shailee & Josh (friends of Sketch’s wife) just moved to Apex from AR for a new job, new place, and all new people.

Sheepdog

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Pax of 7: Gump, Martini, Sketch, Norm, Pikachu, Dovetail, & Shredder

Warm Up: Short run, SSH, Fazzio Arm Circles, neck stretches, Good Mornings, mossy to the back.

The Workout: quick review; Rooting, WC Striking, Circle Pocket, & Stickey Fingers. Then, one pax set the pace with a set of strikes while other pax each had an  exercise. Rotated through 3 rounds: blocking drills, merkins (std, military, and diamond) squat kicks, lunges to knee lifts, and jump lunges.

Mary: LBC, Low Slow Flutter, Box Cuts,  Capoeira Push-ups, and Break Dancers.

Announcements: Carpex CSUP in 8 days, Beer Mile tomorrow, APE Defense on Sunday, 2F at Dunkin after

Prayer: Health of Pax, Families, Hurricane victims.

Sheepdog – circuits

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Pax of 7 with one FNG: Norm, R-22, Dovetail, Martini, Chickenfoot, Shredder, and Sketch (FNG)

Warm Up: Dovetail took the lead with some High-knees, Butt-kicks, Inchworms, Samson lunges, Goodmornings, & Michael Phelps

The Workout: mosey to the back for a quick review of Wing Chung rooting, striking, and wedging.

Then circuits: one pax sets the duration with a loop around the walking path. Stations:

Round one

  1. Runner
  2. lateral pulls, 25lbs
  3. jumprope
  4. striking
  5. wedging
  6. Bicep curl to arm raise, 10lbs
  7. wobly merkins

Round two

  1. Runner
  2. Curls, 25lbs
  3. Squat kicks
  4. striking
  5. wedging
  6. Arm raise to overhead press
  7.  Wobly dips

Mary: LBCs & Boxcutters

Announcements: Carpex CSUP & other upcoming events

Prayer: Crablegs and others with health challenges, family, leadership, etc.

F3 Sheepdog – Contemplation

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Pax of 8; Lipsync, Gump, Dovetail, LED, Chickenfoot, Norm, Fonzie, Shredder

Started off a little differently this morning and began with a bible verse.

“As water reflects the face, so one’s life reflects the heart.”
‭‭Proverbs‬ ‭27:19‬ ‭NIV‬‬

Pax used the later part of the verse as a Breath Prayer during Stance Training, aka Embrace the Suck throughout the AO.

Warm-ups
Jog to the back playground.
Side Stratal Hop
Fazio Arm Circles (f&b)
Michael Phelps
Good Mornings
Chinooks

Workout included
Various Strikes (front hand, reverse, and elbow)
Sets of 3-step merkins; 5 wide, 5 std, 5 diamond.
Step ups (60 sec)
Dips
Box jumps (60 sec)
Ballerinas-toe squat (squat, heels up)
Military Merkin Pulse (1/2 way)
All mixed up with some occasional pauses to rest… in Stances…

Stance Training (each stance had a theme. Focus on Breath Prayer… “so one’s life reflects the heart”;
Horse stance – power
Mountain climbing stance – perseverance
Tiger stance – intention

Mary
LBCs
Low Slow Flutter
Crab toe taps

COT
Count a Rama, name a Rama

Thankfull for the new and old players.

Announcements & Prayer.

Sheepdog – MACH 1&2

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PAX OF 3: Norm, Dovetail, and Shredder

Warm Up: light run around the school, side straddle hop,  chinooks, fazio arm circles, good mornings, Peter Parkers, mt. climbers,  squat imperial walkers, squat hillbillies.

The Workout: 300 wing chun strikes, 3 set rotation, slow TUT: wobbly merkins, wobbly dips, and pull-ups.  Worked through MACH 1 and 2 while odd man out did random excersises.

Mary: low slow flutter blitz

Announcements: 911 climb.

Prayer: BRR team, F3 families, those with illnesses and injuries, Dovetail’s sister is heading back to Russia soon.

Ummm Ultimate Mutiny Monday Madness

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Sheepdog

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Pax of 4; Norm, Breadsticks, Dovetail, Shredder

Warm Up: Light jog around the parking lot, bear crawls, Side Strattle Hop, Good Monings, Imperial Walker & Hillbillies (engage the core), Std. Merkins,
The Workout: Step ups, Dips, Step ups with knee lifts, Dips with keg lifts.  Wing Chun striking, Wedging, Squats, Diamond Merkins, Squats with a kick, Resistance and sensitivity training, and a secret lesson from Bruce Lee.
Mary: jog back to the front and a lot of Low Slow Flutter.
Announcements: 911 Stair Climb
Prayer: Young boy Clay and his family, our families and F3 men.

Sheepdog – “Improv”

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Pax of 5; Breadsticks, Gump, LipSync, Noah’s Ark, Dovetail

Circle the building
Wheel-o-warmup (Each HIM picks an exercise)
– Imperial Walkers
– Hillbillies
– Good Mornings
– Michael Phelps
– Fozzy arm circles

The thang
20-minute EMOM (4 rounds, each exercise starts on the minute. Any leftover time in the minute is rest time)
15 Sumo squats with leg lift
10 burpees
15 v-ups
20 derkins
Once around the track

Martial arts – pressure points with stick (only had 7 mins left at this point)

Thought of the day: the existence of God is often questioned because of the existence of evil, but if everything was always perfect for us, we would be like spoiled children who could never help anyone else. Therefore rather than having a pity party or asking only that tough things be removed, ask what can be learned, ask God to mold you, so that we can be an encouragement to others. Perfect is promised later, perseverance is needed today.

Prayers: Joel, Noah’s Ark’s son

Sheepdog – Getting to the Point 😳

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Pax of 3: Breadsticks, Dovetail, Shredder

Warm Up:

  • Light jog around the school.
  •  Moroccans night clubs
  • Fazio arm circles, front and back
  • Michael Phelps
  • Good mornings

The Workout:

  • 3 sets; merkins then front kick to squat combo
  • Evasive kicks
  • Two pax practiced pressure point manipulation with an improvised weapon (a kubotan) while the third pax ran through various exercises.

Mary:

  • LBCs
  • Low slow flutter

Announcements: Possum Trot convergence. Forecepts pocker night
Prayer: Breadsticks prayed us out; F3 families & leadership in the community.

Sheepdog – hunka hunka burn’in love

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Pax oef 5 this morning for some muscle burn’in love: Dovetail, Breadsticks, Gump, Yogurt, and Shredder.

Warm Up:

  • Lap around the parking lot.
  • Fazio arm circles
  • Chinooks
  • Good mornings

The Workout:

  • Slow TuT dips
  • 10 Mt. Climbers & 5 wobbly pull-up (5 sets).
  • Ring of fire; Set 1, one pax does 10 merkins while remaining do Wing Chun strikes, rotate pax till 100 merkins. Set 2, one pax does 10 knee strikes while pax continues WC strikes and then elbow strikes, rotate till 200. Set 3, one pax does squats while other pax do elbow strikes then 3 WC strike combo, then 5 strike WC combo. Quick note… it can always get worse…

Mary:

  • LBCs
  • squat hold

Announcements: 5 yr convergence.
Prayer: Lucky Charms, H1N1, all others struggling with injuries.

Thought:  It can always be worse. No matter how hard something may seem it can always get worse and we are a lot more resilient than we realize.  The Navy Seals have a saying. “Earn your Trident  everyday.”   We should have a similar saying about our spiritual walk, “earn your cross every day.