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Sheepdog is looking GOOD!!!

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Old English Sheepdog omg this is the best pboto | Old english sheepdog, English sheepdog, Cute animals

FNGs: none

Warm Up:

First – a small fellowship tour of the new digs at Sheepdog.  I’ll need to come back with a different plan someday soon, they have some fancy new toys over here.

Daisy Pickers, Fazios, Franks, Good Mornings

The Workout:  BOMBS – We headed to the back of the old school instead.  Partnered up.  Timer was a runner around the small “track” while the partner busted our as many of each of the prescribed workouts as possible.  50 Burpees, 100 Overhead presses, 150 Merkins, 200 Big Boy Situps, and 250 Squats (although Shredder and I were both worried about our legs for the Tri tomorrow so we only did 100)

Mary:  Fellowship Mozy back to homebase

Announcements:

Shredder to post about a town meeting for folks to attend concerning affordable housing – something we should all care about concerning the diversity of our town and the access for other perspectives to join our community.

Good luck and well wishes offered to all of our racers this weekend

July 5th celebration in HS – Town would like to have us there to support if possible.  Offered us a tent to post at as well if we like.

T-Claps (Recognition):  Farva for being a great Site Q

Prayer:

Prayers for continued healing over this country as division, mental illness, death, inflation, and many hardships continue.

Prayers for Hello Kitty

Sheepdog – 5/13/22; Build a Panda

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FNGs: None

Warm Up: A little follow the leader, then intervals of Good Mornings, Willie Mays Hayes, SFAC front and back, SSH, Daisy Pickers, Michael Phelps, & Frankensteins.  Ended on speed skaters.
The Workout: Pax started a little build-a-squatted bear.

Starting with 1 squat, then bear crawl to the other end of the parking lot line, two squats, etc, up to 10 squats.  Then over to the to cover for rotations of dips/Capoeira push-ups/erkins, chest press, LBCs, Rows, and alternating lunges (front, side, back; each leg).  The pax doing the LBCs set the time with 25 in cadence.  We did 3 rounds of this.  Between each set that Panda came out with a little kung-fu action.

Announcements: Triangle Tri, coming up. Food train for Lipstick.

Prayer: Job situations, family, Lypstick’s wife.

One Man Wolf Pack at Sheepdog

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FNGs: N/a
Warm Up: 2 mile EC run then some laps around the parking lot with agility work on the lines. Circled(?) up for side straddle hops, good mornings, imperial walkers, hillbillies, fozzy arm circles forward and reverse, seal claps, and overhead claps.
The Workout: No rest, no mumble chatter, just me vs me putting in work:

Around the parking lot agility x3
10 merkins
20 LBCs in cadence
30 squats
40 lunges
50 side straddle hops
60 second plank hold

To the walls and to the pain  (Rep until it hurts then 5 more) 

Merkin
American hammers
Irken
Box cutter
Dip
Low slow flutter
Derkin
Homer to marge (left leg, right leg, regular)

Mary: Ran a lap around the school and parking lot
Announcements:
T-Claps (Recognition):
Prayer:

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.

Sheepdog- 2/18/22

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Something to bring home to M; Straps and points.

Three Pax for EC and the ME at Sheepdog. 
Warm Up: Pax jumped right in the a quick mosey around the parking lot, then snaked up and down the parking lines with lateral shuffles.  Upon circling up we executed 4 rounds of SSH; 25 each IC. Between each set we did assorted arm exercises (SFAC, seal claps, overhead claps, and a combo seal to overhead). We then moved on to IW and HB & Frankensteins.

The Workout: Over to the shelter at the entrance to the schools we did a rotation of exercises including band work. Biceps, press, dips, erkins, derkins, rows, step ups, box jumps.

Mary: LBCs and Crab cakes.

Prayer: family, Pax, mental health

Bear crawls and duck walks and crab walks, oh my!

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Nothing fancy about today.  It was cold so we showed up and got our sweat on.

FNGs:

None

Warm Up:

SSH x20 IC

Windmills x10 IC

Sir Fazio Arm Circles x10 IC forward and reverse

Daisy Pickers x10 IC

Imperial Walkers x10 IC

Hillbillies x10 IC

The Workout:

Starting at the first median in the parking lot the PAX lined up.  We were going to do a bear crawl Jack Webb.  We’d start with our 1:4 of merkins and air presses from where we were starting and then, between each set, we’d bear crawl two parking spaces and work our way up and down the parking lot to complete the Jack Webbs all the way up to 10:40.

After this we did what I call Duck Walk Spud Webbs.  These are similar to Dan Taylors but reversed.  We still maintained the 1:4 ratio but it was in cadence lunges and then squats.  Again, starting at the first parking median we did the first set and then duck walked two parking spaces to do our second set.  So on and so forth until we completed 10:40 for a total of 221 squats.  And also me saying “down” 221 times.

After this was done we moseyed around to the back of the school.  We stopped at the road on the side of the school because I thought I had ideas but that stretch of road was too long for what i was thinking.  I’ve since come up with better ideas that we’ll visit next time 🙂

At the basketball court we lined up for a crab boil.  Starting at one goal we crab walked to the other side were we did 10 in cadence crab cakes.  Crab walk back to the other side of the court for 10 in cadence crab humpers.  One more trip across the basketball court and we finished with 10 in cadence crab jacks.

We lined up on the near wall to do a round of BTTW and peoples chair.  Afterwards we went over to the knee wall for a quick set of irkins, dirkins, and dips.

In mediocre Sheepdog fashion we circled up for some CQC and did two round of 20 single, double, and triple punches.

After that we moseyed back to the flag for…

Mary:

Circle up and on our 6.

LBC x10 IC

Sleeping Hillbillies x10 IC each side

American Hammers x10 IC

Yoga stretches

Announcements:

Wilmington is coming up.  UTI and Friends are also going to Myrtle Beach to run there and have some room open in a house.

T-Claps (Recognition):

Motor Boatin for starting couch to 5K.  Great program and great way to get in to running (it’s how I started).  Way to get out there!

Prayer:

Farva’s M’s grandmother in the hospital.

My co-worker recovering from cancer surgery

Kosher’s uncle passing away from covid

Finkle’s family friend with a recent cancer diagnosis

Gigawatt lost his father

Finkle and his 2.0 and their DMV woes

 

 

Always an honor men, have a great weekend!

 

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Penis and Balls

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It’s the first day of winter.  You can’t wake up in May and start thinking about going to the pool and looking good, that has to start now.  Numbers wain during the cold months but these are the months that make the warm months easier.  Get out there and do something, no matter what the weather.

FNGs: None

Warm Up:

SSH x20 IC

Sir Fazio Arm circles x10 IC forward and reverse

Seal Claps x10 IC

Overhead claps x10 IC

Imperial Walkers x10 IC

Hillbillies x10 IC

The Workout:

We headed to the pavilion for our first set of exercises when the title of this backblast was found.  Inside the pavilion was a box of canned goods and various articles of clothing, obviously for some sort of drive.  There was also purple chalk writings on the floor with stars and sparkles.  YHC paid no attention to it as he assumed that some little girls were just playing the day before.  It wasn’t until we got down for LBC’s that someone pointed out that, in purple, was written Penis and Balls with corresponding illustrations.  Never would have guessed that was what it was.

We started with an LBC circuit pyramid.  We did standard LBCs, reverse LBCs, knees to the right LBCs, and then knees to the left LBCs.  We did 5, then 10, then 15, then 10, then back down to 5.  It was a total of 180 LBCs of one kind or another.

After that we went down to the curved wall for what I called an Irkins, Dirkins, and Dips bear crawl typewriter.  This worked out better in my head than in practice but it was still “fun”.  The goal was to start in irkin position, do 1 rep, and then have the last person in line bear crawl to the other side and get back up.  We’d then do 2 irkins.  So on and so forth until we hit 5 and then we started at 1 again.  When we hit the middle of the wall where the steps were we went back the other way.  We completed a full round of irkins.

Dirkins didn’t go so well.  We pivoted to duck walks because they’re faster but we only made it to the steps when YHC called an audible because he didn’t feel like we were going to survive the trip back down.  We then went in to dips with crab walks.  Once we reached the end of the wall we made our way back to the pavilion.

Here we did a step up pyramid, in similar fashion as the LBCs, with a set of 10 irkins in between each round of step ups.  Then it was down to the baseball field.  At the backstop we all held People’s Chair while someone ran the bases.  After that it was a quick set of BTTW with People’s Chair with seal claps or overhead claps in between.  Then it was back to the flag for…

Mary:

Rocky Balboa x15 IC (I think?  There was so much mumble chatter that I just kept going to see if anyone would pay attention.  Eventually someone started counting again and they picked it up at 13 and I stopped at 15.  I think we did more but no one was counting.)

Homer to Marge x15 IC

Chill cut plank hold -> Standard plank hold -> Chill cut plank hold

Pickle pounders x10 IC

Freddie Mercury x10 IC

Hello Dolly x10 IC

Announcements:

Baby it’s cold outside

T-Claps (Recognition):

POTS t-claps to Warbucks for helping him through last week.

Prayer:

Sprinkler’s family.  His mother is in the hospital and several members of his family have COVID.

Warbucks’ new job opportunity.  You got this brother!

Fumunga’s boss’ family and whatever crud they’re dealing with

Farva’s wife’s job hunt

Fumunga and his wife and their baby going through sleep progression.  If you know then you know and you know.

I still feel like I’m forgetting something.  There were a lot of prayer requests this morning.  Continue to remember those who don’t always have good memories or fun times during the holidays.  And make sure to reach out to friends you might not have talked to in a while.

 

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Day 5: 5 days of Fankle

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FNGs: none

PAX: @Florence/Flojoe, @Hardy, @Finkle, @Pots, @Shredder, @Banana Seat, @Abacus the OG, @Farva, @Mr. Terrific
Warm Up: Mosey with around of seal jacks, good mornings, Imperial Walkers, Hillbillies, Mountain climbers, Downward Dog, and Runner’s Pose
The Workout: Today we had a very special guest for the 5th and final day of the 5 Days of Fankle…Sheldon Cooper

Sheldon Cooper’s – we did 10 rounds (decreasing reps by 1) with a lap around the parking lot.  Merkins, squats, big boy sit-ups, herpes (hand release burpees)

Sheldon’s Deck of Death.  Diamonds = Bonnie Blairs, Spades = Alternating Shoulder Taps, Clubs = Randy’s, Hearts = Balls to the Wall.  Thankfully, Sheldon let @Hardy shuffle the deck so we escaped having to do Jokers = Yurpees (10 burpees with a clap merkin into 2 tuck jumps)
Mary:  None we went the full 45.
Announcements:  The Judge CSAUP: Flemming Loop Park 6 am
T-Claps (Recognition): @Pots for moral support and accountability all 5 days of the Fankle!
Prayer: @Finkle’s Aunt is having heart palpitations, @Pots father – carpel tunnel, @Shredder – uncle has cancer.

Sheepdog-10/22/2021

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FNGs: none

EC:  Maybelline & Shredder

Warm Up: Pax mossied around the parking lot, including stutter steps back and forth on the parking lines. SSH in cadence x 25  SFAC front and back x 10. Seal clap/overhead clap combos in cadence x 20. Frankensteins in cadence x 10. IWs and HBs

The Workout:

we started with a little Build-a-Bear. Bear crawl don’t the parking line for 1 burpee. Back down to 2, etc to 10.

Mossied over to the knee wall and got busy with:

  • staggered squats x 10 each side
  • Merkins, TUT, x10, 2 rounds
  • Squat kicks, over the knee wall x10
  • Erkin set. Pax rotated between Diamond then “hopped” to regular. x10, x15, x25. We added wide grip to up the challenge.
  • 2 punch combos with a front kick, R&L.

Mary: LBC, LSF, and Crab Cakes

Announcements: Holly Fest sign-up, Food Pantry, Beacon’s HSPD Goggins Challenge this weekend

Prayer: unspoken

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Pax of 2 for stacked 4-corners and combat. 
Warm Up: short warm-up lap, SSH, SFAC F&B, Daisy pickers, Willie Mays Hayes, Frankenstein‘s.
The Workout: for stations each at one corner of the parking lot. We started with one squat, then ran to the next corner for 1 Merkin, next corner for 1 lunge in cadence, and then 1 LBC in cadence at the last corner. Rinse and repeat adding 1 each time, up to 10.

Combat focused on how to build more power in your hook punch and angled side kick and back kicks. Great job Farva.

Announcements: upcoming CSAP and Holly Fest.
Prayer: Farva’s M’s job situation. YHC took us out.