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Nice pot of Gumbo at Sheepdog

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FNGs: N/a
Warm Up: Mosey around the parking lot and circled up for side straddle hops, fozzy arm circles forward and reverse, good mornings, daisy pickers, imperial walkers, and hillbillies
The Workout: Took the Q last minute and decided to do some greatest hits around the AO.
Started with field of dreams: home plate was 10 burpees, 1st base was mountain climbers, 2nd base was WW1’s, and 3rd base was plank jacks.

Then moved on to the 12 days of F3 for: 12 Australian ass smacks, 11 wing chun combos, 10 10 count jump rope, 9 Scorpion dry docks, 8 stars a jumping, 7 Side hop moguls (in cadence), 6 boats a rowing (in cadence), 5 CRAAB CAAAAKES  (in cadence), 4 T-Stand kicks (in cadence), 3 prisoner squats, 2 box cutters, and Give me one man maker burpee.

Mosey around the side of the school and stop for 11’s of monkey humpers and goofballs

Continue to mosey to the back for a 3 minute AMRAP of 10 single leg squats, 20 hand release merkins, and 30 squat jumps. Take a lap around the track then head over to the circle.

Bear crawl Ring of Fu – we all Bear crawled around the circle, each pax called out a number and on their up we did that many wing chun strike combos.

Shredder finished us off with combatives, focusing on rooting and form for wing chun strikes.

Thanks as always for allowing me to lead and make sure to fill up that Q sheet before Thursday!

ABsolutely fantastic time at Mutiny

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FNGs: Welcome Shingles!
Warm Up: I/C SSH, IW, Hillbillies, Goodmornings, Frankesntien’s, Daisy Pickers, SFAC, 5 Burpees for not starting on time by site Q. 5 more Burpees for Norm being late.
The Workout: Everything done in tennis court. Start at net 5 LBC, Crawl Bear to mid court and stack 5 LBC, 10 Big Boy Sit-ups, Crawl Bear to end line and stack 5 LBC, 10 BB, 15 WWII, Crawl bear to fence into BTTW. Hold position for the six. BTTW slide shuffle to next court over to same position on previous court. Reverse the stack pattern with Bear Crawls back to the net. Swinging Gate to fence and did Guantanamos to the other side tennis court’s fence. Repeat Bear Crawls bears, BTTW, BTTW slide and Crawl bears. this time at the lines it was Plank hold for 15 i/c, 10 side raises, each side, 5 Oblique crunches. Swinging gate and Guantanamo’s to original start.
Mary: Complaining about Q’s direction earned 5 burpees. More Complaining earned another 5. Burpees for Breach became the catch phrase. Freddy Mercuries, Scissors, Meat Gazers, Meat Gazers w/ legs crossed, Leg Climb. 5 more burpees for good measure.
Announcements: Wilmington race
T-Claps (Recognition):
Prayer: Pots wife going into surgery on Tuesday, Unspoken and YHC took us out.

Tennis at Shady Acres

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FNGs: none

PAX: @Endo, @Fumunga, @MadDog2020, @POTS, @Sprinkler, @Breach, @Bob Barker, @Deadbolt, @FRAM, @Finkle

We had half of our PAX out today with respect and @Breach called the sight Shady Acres Retirement workout.
Warm Up: Mosey around tennis courts, Sir Fazio Arm Circles in cadence 10 forward and backward, Daisy Pickers, Good Mornings, toe touches, quad stretches, groin stretches
The Workout:

No Run 4 corners (adapted from @Gamecock yesterday at the Nest)  We did stacking merkins, angle grinders, plank jacks, and jack webbs.  Very nasty and our mode of transportation was doing Indian Bear Crawl Nippler Taps around the tennis court.

F3 Tennis – we had 2 teams of 5 and one ball.  Ball could only bounce once unless passed to another teammate and then back over the net.  No doubles lanes allowed and the ball had to stay in the two serving squares.  We had to do a penalty exercise if the ball was dropped or didn’t make it over the net.  @Breach racked up a lot of penalties.
Mary: We played F3 tennis till it was time.
Announcements: SIHP event coming up.  Sign-up genius available.
T-Claps (Recognition):
Prayer: @Deadbolt’s friend passed away suddenly, @Fumunga and M are coming up on new baby due date.

New Disc Golf Course at Possum Trot

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FNGs: None
Warm Up: Mosey around outside of tennis courts. SSH, Frankenstein’s, Good mornings, Daisy Pickers, Imperial Walkers, Hillbillies, SFAC. (all I/C)
The Workout: Coupons needed: 1 tire, 2 25lbs weights and 1 frisbee.  1 PAX flipped the tire while remaining PAX did an I/C 25 count exercise. Once count complete a PAX of choice got 1 throw to get the frisbee as close to or in the tire as possible. Group of PAX moseyed and John Cusac’d with the weights to the tire.  We counted the number of regular stride steps from the frisbee to the tire and did burpees for the number counted (ex. 5 steps = 5 burpees). We repeated this sequence until all members did the rotation.  2nd time through we cut the I/C down to 15 and per two steps = 1 burpee.  Estimated total number of burpees done 100. SLT exercises were a variety.  Total number of holes in 1….ZERO. Most steps away from the tire….22.
Mary: LBC, Reverse LBC, Full LBC, Home of the March regular/single,
Announcements:
T-Claps (Recognition): Welcome from Charlotte (Chimay) visiting his parents in F-V./
Prayer: POT’s wife for procedure, Fumunga wife 36 weeks pregnant, unspoken.

Circuits, Planks, and Muay Thai at Sheepdog

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Great group of Pax today for the workout. We had twins, Gumpalicious, Endo, and an “I accidentally clicked HC when trying to find out who HC’d.” Always a good time at Sheepdog!

FNGs:None

Warm Up: Pretty standard warmup with side straddle hops, fozzy arm circles forward/reverse/seal clap/overhead clap, good mornings, imperial walkers, and hillbillies.
The Workout: Mosey to under the shelter with the low wall sections for 10 merkins, irkens, dips, and derkins.

Mosey a lap around the parking lot and circle up for 10 AG front kicks, jumping lunges, and reverse kicks.

Mosey back to the first location for 9 of each. Take a lap around the parking lot for 9 of each, but substituted monkey humpers for jumping lunges moving forward.

Mosey back to the first location for 8 of each, but substituted planche merkins instead of derkins for just this round. Take a lap then 8 of each lower body exercise.

Mosey back to the first location for 7 of each, take a lap and 7 of each lower body exercise.

Mosey back to the first location for 20 merkins(Suprise!) and 15 dips. Some mumble chatter about a good lesson of never knowing what’s around the corner. Take a lap around the parking lot then 15 AG front kicks and 15 AG rear kicks.

Mary: Mosey back to the first location for Mary. 6 Rounds of Captain Thor’s followed by an embrace the suck plank hold (~5 minutes).

Turned it over to Shredder for 10 minutes of Muay Thai training with blocking, elbow strikes, then a block/strike/knee combo.

Announcements: Run coming up, Shredder looking for volunteers for the next Ted Talk (how has F3 changed your life), special workout tomorrow at Brier Creek.
T-Claps (Recognition): Everyone that made it out and pushed through this morning. It’s always great seeing you brothers!
Prayer: I took us out

Lucky 7’s at Possum Trot 3/24/21

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FNGs: None
Warm Up: Mosey across bridge to shopping mall parking lot. (SSH, Frankenstein’s, SFAC, Imperial Walkers, Hillbillies, Good Mornings, Daisy Pickers all I/C). Mosey to Bank and say Pledge of Allegiance. Mosey down to bottom of hill.
The Workout:  Lucky 7’s > at the bottom of the hill was an AB exercise for 7  reps. Run to the stop sign at top of the hill and do 7 reps of various styles of Merkins. There were 7 PAX so we made it one time around on each person calling out their exercise.
Mary: None
Announcements: Several but they had passed.
T-Claps (Recognition):  Endo for finishing the circuit.
Prayer: unspoken

Play Ball!

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Little League!! Play Ball! #baseballgame | Play baseball, Baseball movies, Baseball memes

The town of Fuquay recently sent out an email announcing that they were starting up the men’s softball league again which got YHC’s old team moving again and working on getting the band back together. Excited at the prospect of hitting the diamond again I decided to pull out an old favorite that utilized a bat and a ball and, unfortunately this time, a lot of burpees.

FNGs:

Nope.  We barely had G’s, let alone FNG’s

Warm Up:

Quick lap around the tennis courts followed up by:

SSH x20 IC

Good morning x10 IC

Daisy Pickers x10 IC

SFC x10 IC forward and reverse

Imperial Walkers x10 IC

Hillbillies x10 IC

The Workout:

I grabbed a softball and bat from my car and we headed down to the first field going down the road.  As we closed in on home plate the instructions were given. Each PAX would take a turn hitting the ball to which we would all run to and the batter would call out a 10 count exercise.  If the batted ball hit the dirt before passing the mound we would all be assessed 5 penalty burpees.  After 3 rounds we would “run the bases” which would consist of bear crawls, crab walks, lunge walks, and duck walks, in each person’s preferred order.

I can’t remember all the exercises called but some included star jumps, squats, diamond merkins, mountain climbers, SSH, Willie Mays Hayes, and No Surrenders.   We only got through 5 rounds before having to fold it in due to time.  POTS, in usual fashion, was the last to call an exercise when it was all said and done and treated us to 10 burpees.

The total count of penalty burpees done was 45.  We were no all stars out there.  Add those penalty burpees to POTS present and the total number of burpees done on the day was 55 which, by my calculation, is about 54 burpees too many

Mary:

Back at the tennis courts we got down for:

LSF x10 IC

Reverse LBC x10 IC

Oblique LBC x10 IC knees to left and then right

Announcements:

Sleep in Heavenly Peace bed build on 4/24.  Still need volunteers and charitable donations.  Hit up YHC or LED for more information.

Prayer:

POTS’ wife gonig to the doctor for a follow up for some issues she’s having

YHC’s wife for heart rate issues she’s been struggling with

 

Always an honor to lead.  Today’s group was fun and I’d like to think that everyone had a good time.  When is it not a good time on the baseball field?  Until next time!

 

010000

This was a really bad idea. Also, does it even snow in Australia?

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To address the second part of the title first, yes, it does indeed snow in Australia.  When Teacher’s Pet asked this while doing Australian Snow Angels this morning YHC was legitimately stumped.  I had never really thought about that before but a quick Google search confirms that they get most of their snow between June and August.

To the first point, yeesh, what was I thinking?  Having been recently cleared off of IR (mostly) I returned to Q at Possum Trot.  I didn’t want to over do it so I decided to reach in to the archive and find an old beatdown that I used for Containment Area since those were all mostly stationary.  I finally decided on one because it didn’t seem that bad.  Boy, was I wrong.

Today’s workout was an ab beatdown.  It was warm yesterday and YHC started to think about the pool and the beach and then also thought how I had been mostly not working out for the last month and a half so I wanted to get started on that beach body.  What I planned for was a tabata workout but it didn’t fully work out.

FNGs:

Not today

Warm Up:

SSH x20 IC

Windmills x10 IC

Daisy Pickers x10 IC

Imperial Walkers x10 IC

Hillbillies x10 IC

Sir Fazio Arm Circles x10 IC forward and reverse

The Workout:

Expectations with the PAX were set.  We’d start with some “warm up” ab stuff and then get in to the meat of the workout.

Marionettes x10.  These are big boy situps where you come up and reach to the left of your legs, then back down and up to the center, and then back up to the right.  A full cycle is 1.

Captain Thor – started with 1:4 big boy situps/American Hammers and went to 10:40.

It was then explained that we’d be doing tabata abs, 40 seconds on and 20 seconds off.  We’d do each exercise 6 times before moving on to the next.  The exercises were

Low slow flutter

Hello Dolly

Boat/Canoes

Gas Pumps

Australian Snow Angels

By round two of LSF I realized this might have been a bad idea.  There was some mumble chatter about not realizing we were doing 6 rounds of each exercise before moving on.  Then, about mid-way through Dolly, Shiv walked off.  YHC assumed he had just gone to water the trees and didn’t think anything of it.  A few minutes later and POTS got concerned so he went to go look for him at his truck. He wasn’t there.  After we finished the round of Dolly YHC put a pause to the workout and we went on a search mission for Shiv.  Luckily Sprinkler and I found him running up and down the road by the ball fields.  He was modifying since he was struggling with the abs.  We were happy to see him and glad he was ok.

Upon returning YHC called an audible.  We would cycle through the remaining three exercises as the tabata timer clicked down.  We got through two more rounds before coming up on time.  No one was sad.

Mary:

The whole workout was Mary.

Announcements:

Nothing came up that was of any importance.

Prayer:

Price is Right thanked us for answered prayers as he had previously prayed that an EPR rollout would go well at work and it went like butter.

Prayers for Norm and his family as they heal through COVID.

 

It was great to get back out there and lead a workout.  I didn’t realize how much I missed it until I was back out there.  I look forward to see you all again more.

 

010000

100% Satisfaction Guaranteed at PT

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FNGs: none

PAX: @Cancun, @16-bit, @Sprinkler, @Teachers Pet, @Endo, @Finkle
Warm Up: Mosey around the tennis courts with but kickers, high knees and others.  Followed by good mornings, daisy pickers, SSH’s, toe touches, and Frankenstein’s
The Workout:

Event 1: Parking Lot Extravaganza

During this event we did a moving exercise to the next parking space and followed it up with another exercise building up to ten reps.  First round was ten parking spaces traveling by a plank position and typewriter to the next space then a merkin.  RR till we did ten merkins.  Next we did a lunge walk followed by squats.  Then bear crawled foll0wed with mountain climbers and back to starting position with lunge walks again with lbc’s.

Event 2: Upper body nonsense…

In pairs we each picked out a rock of your choice then one partner starting on the long side of the road along the tennis courts ran with their rock to the next corner and back.  Meanwhile the other partner did as many reps of the prescribed rock exercise given by YHC.  We started with curls for the girls, then triceps extensions, rut rows, bus drivers, and ending with overhead presses.

Mary: We got rid of the rocks and mosey over to the tennis courts for Mary and COT.  We did a quick round of balls to the wall and then some shoulder taps to get us started off right.  Next, everyone got on their 6 for some abs.  We did flutter kicks, Freddie Mercuries, E2K’s, and Outlaws.
Announcements:
T-Claps (Recognition): Good to have @16-Bit back out with us!
Prayer: @Norms family dealing with Covid.  Praying for a quick recovery and the stop the spread within house. @Cancun ‘s son is starting a new private school.  @Finkle led the prayer.

Tour de Sheepdog

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I was excited to see a car waiting for me as I pulled up to my first Sheepdog of the year without rain.
FNGs: N/a
Warm Up: Side straddle hops, fozzy arm circles forward and reverse, Michael Phelps, good mornings, and daisy pickers
The Workout: scrapped my original plans and decided to give Endo a tour since it was his first time at sheepdog. Mosey around to the back of the school while pointing out typical stops and options. We stopped at the playground for a nice strength/cardio circuit. 1 pax does the exercise while the other ran a lap as the timer for merkins, Australian rows, dips, squats, irkens, Australian rows, dips, and squats.

Mosey back to the front for a quick history of Sheepdog, the thoughts behind it, and some boxing work. I showed him the difference in power that comes from firing into the ground and riding the wave through your strikes. Then proceeded to do several rounds of jab-cross combos.

Mary:  Ab work in cadence: mountain climbers, hello dollies, world war 1’s, plank, Freddy mercuries, low slow flutters, plank jacks, plank taps, and 1 minute plank to finish it off.

Announcements:N/a
T-Claps (Recognition):Endo for his 4th post and 1st at Sheepdog
Prayer: Endo’s wife recovering from surgery, his work going live Monday with a big project that’s been in the works for years, the country, and those effected by the pandemic