Posts

The Basics at Sheep Dog

/in /QIC:
PAX: , , , ,

5 HIM showed up for some basic exercises working on form. Quality over quantity was the goal for today.

WU mosey over to bball ct
Circle up
SSH
GM
Windmills
Michael Phelps
Stretches

4 corners
Merkins in each corner – bear crawl
1. Regular x20
2. Diamond x15
3. Wide x15
4. Typewriter x10
Squats each corner – lunge
1. Regular x20
2. Close x20
3. Sumo x20
4. Typewriter x10
Core in each – inchworm shorts/frog jump longs
1. WWI x20
2. Seated knee tucks x20
3. Freddy Mercury’s x20
4. J-Lo’s x20

Mosey back to flag
3 mins of broga

No new announcements
Prayers for injured PAX
YHC took us out

Always appreciative for those that join my Q’s. Great job and keep helping others with form to prevent injury and improve strength.

BS Out!

Pyramid BLIMPS with Cindy

/in /QIC:
PAX: , , ,

4 HIM for visiting time at Prison Yard. No visitors showed but the regular inmates still got swole with Cindy.

Long mosey down green trail for WU’s
Good mornings
SSH
Windmills
Trunk twists
Merkins

Grab a cinderblock
BLIMPS x5 each then lap around center
Repeat x10, x15, x20, x15, x10
Ran out of time for last round.
B – blockies (burpees with block)
L – lunges with block (both legs one)
I – imperial walker (no block)
M – merkins on block
P – plank jacks on block
S – block squats

Even Mary didn’t make it for visiting.

We ended in COT and prayer.
Strong work today men.
BS out!

Friday’s a Great Day for Leg Day

/in /QIC:
PAX: , , , , , ,

Warm Up:

  • March-in-place (in cadence)
  • High-knees (in cadence)
  • Butt-kicks (in cadence)
  • Heisman’s (on my up)
  • Double Heisman’s (in cadence)
  • Side-straddle hops
  • Frankenstein’s
  • Willie Mays Hayes
  • Buns of Steel! (don’t ask…)
  • Good mornings

Heavy Warm Up:

  • Slow squats (in cadence)
  • Pulse squats (in cadence)

(Hold the Squat Position): 

  • Sir Fassio arm circles
  • Seal claps
  • Overhead claps
  • Hallelujah’s
  • Moroccan Night Clubs
  • Tighten the circle, do Slam ball passes in squat position
  • Green Sally Up (the whole 3min 25sec):

Moby - 'Flower' (Official Audio) - YouTube

The Workout:

Session 1, Round 1

  • (25) STRAIGHT CALF RAISES

Stadium Stairs

  • Lateral duck walk w/ squat (right lead)
  • Lateral duck walk w/ squat (left lead)
  • 1 flight walking kickbacks singles
  • 1 flight walking kickbacks doubles

Session 1, Round 2

  • (25) INWARD CALF RAISES
  • Rinse and repeat stadium stairs

Session 2, Round 1

  • (25) OUTWARD CALF RAISES
  • (1) flight stadium sprint singles
  • (1) flight stadium sprint doubles
  • (2) flights stair burpee/pushup combo

Session 2, Round 2

  • (25) STRAIGHT CALF RAISES
  • Rinse and repeat stadium stairs

Session 3, Round 1

  • (25) INWARD CALF RAISES
  • (1) flight walking lunges singles
  • (1) flight walking lunges doubles
  • (1) flight crossovers left
  • (1) flight crossovers right

  • (1) flight in-n-out jumps singles

Session 3, Round 2

  • (25) OUTWARD CALF RAISES
  • Rinse and repeat stadium stairs

Session 4, Round 1

  • (1) flight side shuffle left
  • (1) flight side shuffle right
  • (1) flight two foot jumps singles
  • (1) flight two foot jumps doubles

No Mary…have a nice day.

Announcements:

Prayer:

  • Safety and success for Rubiks’ street ministry 
  • Safe travels to GA for Buffalo and his wife’s anniversary

Murderer’s Row

/in /QIC:
PAX: , , , , ,

FNGs:None

Warm Up: Disclaimer, Mission, SSH,Frankenstein’s Good mornings, SFAC, Stretch, 

The Workout:

12,10,8,6 50/60/80/120. Squats/lunge/ PClean/ 1 SB burpee at end due to time.

24,20,16,12 {bar w/plates, cinder block,25lbs,kettle bell} (Bench/WW3/toe touches

Mary: Couldn’t do it. 

Announcements: Travis Manion WOD date change, Beer ruck, Q-more. 

T-Claps (Recognition):

Prayer: FlipPhone’s M had good news regarding medical follow-up.  Unspoken 

1mb sheepdog

Back to Basics

/in /QIC:
PAX: , , , ,

FNGs: None

Warm-up: Core Principles, Mission Statement, and Disclaimer, followed by 15 pay-the-man Burpees, 10 SSH, 10 Good Mornings, Mosie to the workout, and finished with sled work.

The Workout: DORA the Coupon Explorer, Picking Up the 6 at every level.

250 Combined LBCs – Partner ran across the field and did 5 dips

200 combined Curls for the Girls – Partner ran across the field and did 10 Low Slow Flutter kicks

150 Combined Shoulder Press – Partner ran across the field and did 10 dying cockroaches.

100 Combined Block Press – Partner ran across the field and did 10 WWII

100 Combined WWIII – Partner ran across the field and did 10 Squats

50 Combined Burpees – Partner ran across the field and back with no exercise

Mary: Short Broga Stretch led by @fram to keep it loose.

Announcements: None

T-Claps (Recognition): @Rico is taking over Co-Q from @fram for Sheep Dog

Prayer: Prayed for @Rico’s friend Carlos and his wife for continued healing from their motorcycle accident, all of the unspoken and injured PAX.

411 Reps on 4-11

/in /QIC:
PAX: , , , , , , , , , ,

FNGs: None

Warm Up: Disclaimer, Mission Statement, SSH, Frankensteins, Daisy Pickers, SFAC, Micheal Phelps. 

The Workout:

1 – learn one thing about your partner 

10 – Reverse Murder bunnies uphill (each)

20 – Wheelbarrow rock flips (each)

30- American Hammers w/ rock I/C (each)

40 – Rock squats (each)

50 – SB  burpees 80lbs bag (combo) 

60 – Pull-ups (sets of 10 w assist combo) 

200 – Double handed rope slams (combo)

Mary: No time 

Announcements: Everyone said one thing they learned about their partner, Fill up the Q-sheet. 

T-Claps (Recognition): Prayer of Gratitude for Buttermilk Headache went away. 

Prayer: Safe Travels B.S.  Unspoken.

Miserable Mile

/in /QIC:
PAX: , , , , , , , , ,

9 HIM started and added 1 more shortly after for what looked good on paper but a bit too much in real life.

Warm up
GM
Red Bull Smurf jacks
Michael Phelps
Merkins

Miserable Mile
Lap 1 – wheelbarrow straights, frog hop turns
Lap 2 – partner carry switch when needed
Lap 3 – lunge walk straights, bear crawl turns (modified 2nd turn to skips due to time and energy levels)
Lap 4 – strong jog (not enough time for what Q had planned)

Mary didn’t show up. We did have a nice trunk coffee afterwards.

Thanks for coming out men and trying to push ourselves outside the comfort zone.

BS Out!

Even the Odds

EVEN the ODDS 3/22/24

/in /QIC:
PAX: , , , , , , , , , , , , , , , , , ,

FNG NONE; 

ODD NUMBERS EXERCISE DISTANCE Points EVEN NUMBERS EVEN EXERCISES Points
1 Run  400 1.0 2 100 I/C SSH 2.0
3 Run  800 2.0 4 100 I/C Big Boy Sit-ups 2.0
5 Run  1200 3.0 6 100 I/C Plank Hold  2.0
7 Run  1600 4.0 8 50 Absolutions 5.0
9 Run  1200 3.0 10 Tire Flip (1 lap) or Squat Thrust Broad Jump (1 lap) 20.0
11 Run  800 2.0 12 100 Sandbag Burpees (25 per bag) 20.0
13 Run  400 1.0 14 Lunge Walk Curves / Sprint straights (2 Laps) 5.0
15 Run  1600 4.0 16 Bear Crawl (1 lap) 10.0
17 Run  1200 3.0 18 John Cusack w/Cindy (1 lap) 10.0
COMPLETE IN ORDER 9,200 23.0 COMPLETE EVEN #’S IN ANY ORDER. NO REPEATS!! 76.0

PAX picked their path.  

1 hour beatdown: 

 

Announcements on SLACK. 

 

SEE ya’ll in three months! 

IMG_3947

In Cadence On my Down

/in /QIC:
PAX: , , , , , , , , ,

The weather is finally starting to warm up but it was still a bit chilly this morning. We had a good turn out for the EC about 4 if I recall. I haven’t been out in a while for an F3 workout let alone Q the damn thing. So we warm up everything is fine. Mossyed over to the football field to do some erkins derkins and dips. As I start calling out the exercises and instructing how to follow me I ended up saying both ways “In cadence on my down”. It gave Woody a good laugh. Then I did it about two more times after that. Lol good times!

Warm Up:

  • Good mornings
  • Imperial Walker’s
  • Hill Billy’s
  • Sir Fazio Arm Circles
  • Mtn Climbers
  • Side Straddle Hop

The Workout:

  • erkins derkins and dips
  • Wall sits
  • 11’s – WW I’s & Air Squats

Mary:

  • Homer to Marge & pickle pounders

Q School: Session 3

/in /QIC:
PAX: , , , , , , ,

Why Q school? This is to help with F3 formality (uniform) across all regions so if you attend an AO in New York or Texas it’ll still be close to the same structure.

3 main topics to cover – How to Q? Why to Q? (new exciting things) Are you ready to Q?

Sample structure for warm up with some discussion:
Disclaimer, warmup, workout (the thang), Mary, CoT – 45 mins total time, get a watch. Assign a sweeper if you have a large group of FNG’s.
Bring a Flag if you plan to Q. If you don’t have one, ask site Q to bring one.

Conduct WU and have guys take turns with exercises. SSH, Good Mornings, etc.

Be ready for CoT with announcements and prayer requests/praises

Review during workout:
Cadence Count
Form and rep count
Know your PAX limitations if possible
Site Q duties
Q sheet, pre-blast, backblast
Exicon, backblast from other regions, winky, Co-Q

Thang 1:
Mosey down to concessions stand wall
Irkens, dips, dirkens, step ups 15,12,10

Thang 2:
Partner up on tennis court
P1 does BTTW on fence
P2 runs suicide (halfway then full)
Rinse and repeat

Thang 3:
P1 holds squat while P2 does 10 dirkens with feet on partners thighs
R&R

Mary
WWI’s
Out and UPS
LBC’s
American hammers

Ended with announcements and prayer by Rubiks. Nice work by all.

BS out!