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Sheepdog 7/10/21

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EC: Mr. Terrific & Shredder 
FNGs: none
Warm Up:  Moseyed to the front, SSH, Sir Fazio Arm Circles F&B, Michael Phelps, HBs & IWa, Squats, Wing Chung punching in cadence x 50. We then practice the Wing Chung shove.
The Workout: Pax lined up on the curb for traveling quick feet. When we got to an island we dropped to traveling planks. At The end of the parking lot we did 10 merkins. Then front kicks to the other side. Traveling quick feet and planes all the way to the other end of the parking lot. Then lunges back across the parking lot with a focus on posture. Inside Crescent kids back across the parking lot. Then traveling quick feet and planks back across. 10 merkins at the end followed by front kicks. Traveled one more time back to the starting point where we finished with three sets of dips and erkins.
Mary: LBCs, shoulder taps, LSF, crab cakes, have a nice day.
Announcements: Bass Lake mulch, Forceps’s move, 10 yr convergence
T-Claps: Dovetail for riding up on his bike.
Prayer: Mr. Terrific took us out. Pax, our country, our sanity.

A Woman’s Dream

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YHC celebrated his 3 year anniversary with a modified version of the 1776 workout. My first workout was a convergence in Carpex for the 1776 and I split the workout with a friend. I’ve made it a point to Q this workout the past few years with some slight mods. This year proved no different and maybe the hardest yet.

Group started with an Indian run for about the first 5 miles. Lots of looks from people out walking. Best comment goes to a group a women running. we shirtless pax doing hillbillies is apparently a woman’s dream. Wait til they see our pickle pounders.

FNGs: none
Warm Up: Pledge of Allegiance
The Workout: 7.4 mile run with the following exercises done to 100 reps. We would run and stop and do 2 exercises to 50 and then run again.

Imperial Walkers, Plank Jacks, Rock curls, squats, LBCs, overhead claps, side straddle hops, lunges, star jumps, American hammers,, mountain climbers, hillbillies, merkins, stepups, rock row, WWII, Moroccan nightclubs

Mary: 76 Burpees
Announcements: bass lake mulch sign up
T-Claps (Recognition): all that completed
Prayer: fumunga’s friend, our country

Fake News

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YHC didn’t make it out for EC due to wallpapering late into the night prior, but Shredder and Norm got theirs in. Snap in the house for his first Sheepdog.

Title courtesy of Shredder after YHC was said to be misleading first by saying we’d mosey around to the back, but by way of the front, and later, that the first exercise was most challenging when in fact that turned out not to be the case.

Warm Up:

SSH, Moroccan night club, frankensteins, Imperial walkers, Michael Phelps, and Good Mornings.

The Workout:

Tabata style, 4 groups of exercises, each one having a main exercise and an active recovery exercise in 3 sets, 40s/40s first set, same for the second, and third was 40s/20s. 1 min break between each group.

Group 1
Work: Lateral tap-overs to hop
Active Recovery: Plank

Group 2
Work: Double merkin to double plank jack, with a shoulder tap on each plank jack
Active Recovery: Squat hold

Group 3
Work: Straight-leg bicycles
Active Recovery: Reverse plank

Group 4
Work: burpee followed by rocket hop (squat jump on 4 compass points)
Active Recovery: Superman (on belly, arms & legs up)

Combatives:

Circle block/strike combo, low and high

Mary:

Round-robin: American hammer, LBC, Freddy Mercury, Pickle Pounders, Box Cutters
Announcements:

1776 workout tomorrow, 6am @ Womble

Prayer:

Just the general state of things, for F3 men to stay healthy and strong.

That’ll Make You Feel Alive!

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Stop #2 on my self imposed 5 day Q and EC tour.  This time, YHC hit the cozy confines of The Nest down in the heart of Fuquay-Varina with the promise of getting in some last day RUNE miles and to see some FV brothers I don’t see in the gloom so much. The Nest is an AO with quite a few features and lots of options for a solid Q.  One feature worth noting today would be road rash on the back and knees doing exercises today.  Good amount of gravel in the skin. It’s not a Possum Trot level surface, but many places at the Nest are not friendly.  This includes the grass.   Word of wisdom, don’t do burpees or merkins in the grass down by the entrance! You, like Buttermilk, May get to feel very “alive” if you do.  Not sure if it was fire ants, sand burs, or just grass thorns, but Buttermilk got some in his hands and apparently it’s not pleasant!

EC: Fanny Pack, Dovetail, Gamecock, 16 Bit, Boy George, Norm, Buttermilk.

FNG’s: Too soupy???
Warm Up: Circled up for Good Mornings, IW’s, HB,s, Frankenstein’s, Fazios, and Chinooks.  Mosey up to the street.
The Workout: With it being the last day of RUNE, YHC knew and pre- blasted there would be a fair amount of running. Ended up with about 2.5 during the workout today. Pax drew the 7 of Diamonds to get that done today.  Each corner around the perimeter of the park for each round had: 7 burpees, 14 WW2’s, 21 Jack Webb’s ( 7 merkins with 21 air presses), and 28 Shoulder Taps. Pax all did a great job of taking duty and calling counts.

Mosey to wall and partnered up. 1 partner does People’s Chair while other bear crawls to the curb and does Irkins to a 5 count, bear crawl back.  Switch. We did this on a descending count of Irkins from 5 to 1.

There was some mumblechatter and disagreements about mileage today so YHC wanted to put that to bed by calling a mosey loop in the parking lot followed by an Indian run that gave us a couple more spins around the lot. Return to the shovel flag for Mary.
Mary: Freddie Mercury’s, Plank Holds (standard and chill cut/2 rounds). Have a nice day.
Announcements: Mulch. Sign Up.
T-Claps (Recognition): Plenty of EC today!
Prayer: Finkle to finish strong on a software engineering class he’s doing.  Dovetail stepped up to take us out.  Honor to lead in a new place. Gotta get down to the FV more often.

2,000 Rep Dora, Sheepdog Style

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FNGs:N/A
Warm Up: Mosey around the parking lot and circle up. Started with side straddle hops, good mornings, fozzy arm circles forward/reverse, and daisy pickers with a clap behind the back.
The Workout: Partner up for Dora: 100 squats, 200 merkins, 300 LBCs, 400 jump ropes (normal for most, fancy Double Dutch if you’re Gump!)

Mosey to the back for the kickboxing that was mentioned in the pre blast

Surprise another Dora! 100 chair kicks, 200 back kicks, 300 front kicks, 400 jab cross combos

Mary: About 4 minutes of embrace the suck holding plank and doing variations including 1 arm up and repeated up/down chill cut
Announcements: Signup to mulch in Holly Springs, reach out to Breach for opportunities to support Veterans
T-Claps (Recognition): Pikachu running 5 miles to get to Sheepdog, doing EC, and  running home after the beatdown
Prayer: Martini and his family, others that have lost loved ones recently, friends and family that are sick

10 Sheepdogs become Dragon Warriors

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FNGs:None today
Warm Up: EC was our warm up then right to the Workout, because I had a lot planned and only 45 minutes to execute!
The Workout: Went with a Kung Fu Panda theme and decided to do workouts inspired by the 5 main styles in the movie and finish with a customized exercise made for this AO.

3 merkins to kick off each segment

Krane

  • side straddle hops x20
  • Fozzy arm circles forward then reverse, seal claps, overhead claps, overhead claps, seal claps, arm circles reverse then forward with no breaks

3 merkins

Snake

  • plank snake agility around the parking lot
  • Indian snake run

3 merkins

Monkey

  • 11s with monkey humpers and Monkey ladders(goofballs) all in cadence

3 merkins

Tiger (55 deconstructed burpees split between two sets of 11s)

  • 11s with squats and plank jumps forward and back 
  • 11s with merkins and squat jumps (this one in place, no rest in between)

3 merkins

Praying Mantis

  • 4 minute embrace the suck meditation hold

3 merkins

Panda/Dragon Warrior

Bear Crawl Ring of Fu

  • Bear crawl clockwise in a big circle; 1st pax calls out a number and then on his “up” everyone jumps up and throws that many wing chun strike combos in cadence; then Back to bear crawling the circle and repeat with the next pax until all pax have gone and are sufficiently smoked

T-Claps (Recognition): 4 Pax for EC, My 3yr anniversary
Prayer: Graduates, leadership, the direction of the country, the police and military, recent losses

Sheepdog 5/29/2020

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EC: Martini, Norm, Mr. Terrific, Shredder 
FNGs: none
Warm Up:  Shredder kicked it off with lots of arm. OH Claps, Seal Claps, Sir Fazio Arm Circles, Moroccans Night Clubs, SSH, IW, HB, Frankensteins, & HB Frankensteins.

The Workout: Dovetail picked up the Q with a rotation of goodies. One pax set the pace by sprinting down around the island. 3 set. All hurt!

YHC picked back up with various sets of striking (lots of striking), kicks, dips, erkins, and combos

Mary: Pax choice as we went around the circle with LBCs, V-ups, box cutters, etc.

Announcements: Rune-Sign up. Adopt-a-highway clean-up on Sunday.
T-Claps (Recognition): Martini for getting out despite a challenging time. We got your 6 brother.
Prayer: Mr. Terrific new job opportunity. Martini’s mom and family.

Third Time’s Charming

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Warm Up:
Mosey round the school
Walking sumo squats, hands up, then out
SSH
Morrocan Night Club
Side leg lift
Imperial walkers

The Workout:

Burpee progression – 2s, then 4s, with short runs in-between. Start with burpees, halfway across the lot, burpees, run the rest, burpees, then run back to start
Regular
Double Merkin
Tuck

Ab pulse-ups (stretched out, arms and legs come up about 1ft)
Rinse & repeat burpee progression

Merkins, 5sec up/down for 3, then 3sec u/d for 3, then 1sec u/d for 4
Squats to same tension cadence
Down dog shoulder press to same cadence

Combatives:
Review of side kicks from last week
Learn roundhouse kicks
(Pivoting so your base heel points toward the target is crucial!)

Mary:
Side crunches
Sit-up twists
Pax call out an exercise:
Boat canoes (super slow, courtesy of Banana Seat)
Xs and Os (Yosemite)
One-legged homer-to-marge (Norm)
Toe touches (Martini)
Break dancers (Shredder)
And I can’t for the life of me remember what Mr. Terrific wrapped us up with!

Announcements:

Keep an eye out for the June challenge announcement. Hint: it’ll be called “RUNE”

Prayer:

Mr. Terrific’s job search

Sheepdog 05/08/2020

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FNGs: none
Warm Up: Mossy around the school, Modified IMs, Sir Fazio Arm Circles, Squat Hold w/ Overhead Claps, Michael Phelps, Moroccan Nightclubs, Shoulder Taps.
The Workout: Build-a-Bear; Pax picked one back to back parking space line. Started with one Squat, Bear-crawled to the middle, one Merkin, then Bear-crawled to the end for one Burpee. Back to the middle for two, and so on, up to 10. Form was shot and Pax were breathing hard by the end.

Combat: Did a couple squat kicks to transition into combat and then introduced Pax to the Side-kick.

Mary: Went around the horn. Pax selected various core related exercises to finish us out.

Announcements: Various AOs opening back up.
T-Claps (Recognition): Fanny Pack and Shredder for EC.
Prayer: Continued prayers for everyone trying to work through this crazy time. Specific prayers for Fanny Pack’s friend in the hospitality business in Chicago. Norm took us out.

Sheepdog 5/1/2020

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FNGs: none
Warm Up: loop around the school then some traditional F3 favorites; SSH, Sir Fazio your arm circles, , Moroccan night clubs, Frankensteins, toe taps.
The Workout: Transitioned to three sets of merkins and squats. Slow down the fast up. Moved to combat with some punch, elbow, knee strike combinations, then some block/strike combinations.  Sprinkled in some more squats, lunges, jump squats, and star jumps and we had ourselves a good time.
Mary: Capoeira push-ups, Crabcakes, LSF, and box cutters.
Announcements: welcome back into the gloom for many. Felt really good to see everyone out.
T-Claps (Recognition): Gump for making sure we got back at it.
Prayer: F3 Pax during this time, families, jobs, and t-claps to those who are going above and beyond right now.