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Sheepdog 12/13/19

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PAX: , , , , , ,

FNGs: none
Warm Up: Gump had our warm up with some of our F3 favorites
The Workout: mosied to the circle at the front of the school for some erkins, derkins, striking, and wedging. Mosied to the side for some stations. One pax set the pace by running from end to end, under the overhang, while the remaining pax cycled through weighted squats/lunges, lateral pulls and buss-drivers (25lb dumbbell), striking/blocking, burpees and no-hand merkin burpees.
Mary: LSF, Fertilizers, crab cakes, and capoeira push-ups.
Announcements: F3 Christmas Party
T-Claps (Recognition): Beater showing up for early EC. Also EC, Mr. Terrific, Dovetail, Shredder.
Prayer: a lot of people dealing with health issues, loss, etc.

There was a plan. Was.

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YHC had mentally put together a workout.  It required multiple teams of 3 and my biggest stumbling point when mentally preparing the night before was trying to figure out how to address a 2 man team or an extra PAX.  This seemed totally doable as Possum Trot regularly has 10-15 dudes show up.  5.  We had 5 this morning.  Don’t get me wrong, I was absolutely grateful for the 4 HIM that showed up this morning and wouldn’t trade them for the world, but it threw a wrench in what was already a thinly put together plan.  Oh well, time to practice was we preach and modify as needed.

FNGs: Nope
Warm Up:

Good mornings x10 IC

SSH x20 IC

Moroccan Night Clubs x10 IC

Squated overhead claps x10 IC

Squated seal claps x10 IC

The Workout:

So the original plan was to do a 3-man team Dora with a PAX on either side of the parking lot and the 3rd partner bear crawling and/or crab walking with a rock in between the other two and having it be a bit of a relay.  This did not happen.

What did happen:

We moseyed to the rock pile to get a rock and then headed over to the top of the road leading down to the ball fields.  Two groups of 2 PAX grouped up at for a standard Dora (100 merkins, 200 LBC, 300 squats), with YHC being solo.  While one partner started on the exercises the other was bear crawling and pushing their down to the not-so-portable Port-A-R4TJ.  Once said commode was reached they would flip over, put rock on “rocks” and crab walk back up to their partner.  Cycle through this until both groups completed their full set.

Along with the original plan calling for 3-man teams YHC also planned to increase the number of reps of each exercise to accommodate for the larger group.  Again, with smaller numbers we finished sooner than expected so I had to think on the fly.  Or, as was the case today, steal from Forceps.  PAX circled up with their rocks, rotation one rock to the left after each exercise, doing two rounds of:

10x curls for the girls

10x tricep extension (or, if you’re Breach, tris for the guys)

10x rut rows

10x bus drivers

10x chest press

10x dead lift

Afterwards we returned the rocks and headed to the wall on the tennis courts for BTTW -> People’s chair -> BTTW -> People’s chair.  The PAX took turns counting to 10 in as many languages (both real and made up) as they could.  Breach tried to get creative and do an IC 10 count doing mountain climbers but YHC and his weigh vest wanted nothing to do with that and cut him off at 5.

Mary:

Circle up for:

15x American Hammers

10x Australian Snow Angles

15x Low slow flutter

10x Freddie Mercury

Announcements:

Frosty CSAUP on Saturday

Christmas party next weekend

Q sheet looks bare (at least for PT) .  Being with a group that has Q’d often I encouraged them to get other PAX to spread their wings and sign up to Q and fill in the sheet.  It’s getting in to the cold months were numbers dwindle so having folks come out and VQ will always draw a bigger crowd.

Prayer:

Wallaby and his family.  Pablo is trying to set up time to go over and help put up their Christmas lights.  Check the #3rdF channel in Slack or reach out to him directly for details.  There is also a meal train set up for the family.  https://www.signupgenius.com/go/4090c44aaab23a7f58-hanlon

The time around the holidays can be hard for some folks.  We often times think of it as a joyous time, as it should be, but others struggle to get through these times for any number of reasons.  Reach out to your fellow PAX that you haven’t seen in a while, or a friend or a neighbor, and check in with them and see how they’re doing.  You never know what someone is going through.

 

010000

Ultimate Hard Mode

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FNGs: None today
Warm Up:

SSH x20 IC

Windmill x10 IC

Frankenstein’s x10 IC
The Workout:

Ultimate frisbee F3 style! When the disc hits the ground do an exercise from a rotating list. For today the list was 10x merkins, 10x squats, 5x burpees. A big up in the number of reps vs what is the norm – that’s why it was hard mode!

When a team scores they call an exercise that everyone does.

Mary:

We played until 42 minutes or so – after a game point call we moseyed back to the parking lot for some Mary.

Low slow flutter x20 IC

LBC x20 IC
Announcements:

CSAUP, Christmas Party, Oakwood 24.
T-Claps (Recognition):

16-bit for playing with breathtaker. He’s committed to the 5 pack and I’m sure this wasn’t easy with the extra 20 lbs.
Prayer:

Finkle’s daughter is in post op recovery. Duwan at Banana Seat’s church needs lifting up. Continue to pray for Wallaby and his family – a meal train is in the works by Pablo. Fumunga’s hot water heater is busted. Beater’s son is having some behavioral issues.

Thankful

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FNGs:none
Warm Up:Good mornings, arm stretches, fazio arm circles, ssh
The Workout:

T – The Wolverine 10 count

H- Howling monkeys atom the circle and 10 count at end

A- Aiken legs 20 jump squats, 20 lunges IC, 15 smurf jacks

N- no surrender 20 IC

K- king of hearts suicides. 3 sets

S- Stirkins stepuos and irkin

G- 20 Groiners

I- indian run to tennis court with last man doing 3 merkins

V- vacuum cleaners with 3 sermons at two locations

I- iron Hulk 1:4 ratio to 7

N- never cross dolly

G – growing pains

G- good day

Mary:none
Announcements: convergence tomorrow at 6:00am tiger blood, csaup dec 7th, Christmas party Dec 14th.  Leadership changes starting Jan 1st
T-Claps (Recognition): to the pax who came out and brought canned goods for Mamas House of Thrift.  Picture to follow but we’ll over 300 items.
Prayer:Quivers family, Hardy and sickness, Wallaby

Kettlebells, Bands, & Jump Ropes

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FNGs: None

Warm Up: 11 PAX met in FV this cold, brisk morning with temps in the mid 30’s.  After shoutouts to those who ran the HSHM, we began with – you got it, a run (more like a jog) through the parking lot and circling up for some warm-up movements led by Dauber.  10 Michael Phelps, 25 SSH, 10 Daisy Pickers, 10 Don Quixotes, 10 Moroccan nightclubs, and 10 mountain climbers.  PAX broke off to do Mutiny or Red October.

The Workout:  headed to workout shelter with kettle bells, jump ropes and bands.  Introduced Fram to kettle bells – great effort today.  Began with hop-overs using the short wall.  I can honestly report this is harder than it looks.  And this was just the start. Rotated positions with among kettle bells and bands. Grabbed the bells and began goblet squats and arm thrusters with bands.  Completed 3 sets of 10 reps.  Changed it up with various lunges: forward, 45 degree, back leg alternating.  Wrapped band around posts and completed pulls working the arms/chest while kettlebells were swung.  Moved to arm curls with the bands, and kettle bell upward hammers.  More KB exercises included figure 8s, halos, and mid range go-arounds.  Held squat hold while other PAX jumped rope for a 20-count, R & R.  On the picnic table, PAX executed skull crushers with KB and/or  LBCs.  Derkins added too.  Lawn mowers.  Moved to the wall for step ups OYO  and dips.  Heard the Mutiny guys on the wall and joined them for donkey kicks and wall taps before heading to tennis courts for Mary.

Mary:  Lots of plank exercises and stretching.  H2M, Pickle pounders, Y/T Supermans, plank hold, downward dog, child’s pose, other yoga poses.  PAX voiced what they were thankful for this year and what they were looking forward to in 2020.  Very cool indeed!  I liberated this idea from Mookie.

Announcements:  CSAUP, Holiday party, possible Thanksgiving convergence; Wrightsville discussion

T-Claps (Recognition):  LED, Fonzie, Cupid (other F3 PAX running HSHM); volunteers who came out in support too.

Prayer:  Quiver’s family, Puddles, Crablegs, folks traveling this week.  Unspoken.  Thank you Double D for taking us out.

An honor and privilege to lead you men in the gloom today.  Appreciate your flexibility while working through this new AO adding new tools including bands and jump rope to the fun. – Dauber

Smells Like Teen Spirits

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6 HIMs at Sheepdog this morning. YHC was saddened to learn there are no accessible rocks to play with.

FNGs: None  

Warm Up:  10 Good Mornings, 10 SSH, 10 Cherry Pickers (DT informed the group cherries grow on trees- point taken), 10 Imperial Walkers, 10 Hillbillies, 20ct Pigeon Pose

The Workout:

Mosey around the back of school to benches

10 Erkins, 10 Derkins, 10 Dips, 9 Erkins, 9 Derkins, 9 Dips

Mosey to half wall

Roll the Dice (5-11) .

  • 7 Rockies
  • 10 LBCs
  • 9 Dips
  • 5 Erkins; 5 Derkins
  • 5 x 3ct Shoulder Tap Planks
  • 10 Merkins
  • 7 Diamond Merkins
  • 6 – 8 inches
  • 5 x 3 ct Plank Jacks
  • 10ish Burpees OYO
  • 10 Willy Mays Haze, 10 windmills

Mosey back to flags

15 yard Frankensteins and Karaoke

Face cards (10s)

  • Merkins and LBCs (diamonds)
  • Rocky’s (clubs)
  • American Hammers and Lunges (spades)
  • Plank Jacks and Mountain Climbers  (hearts)
  • 10 ct Happy Days (Jokers)
  • More stretching

13 minutes of Dovetail’s Defensive training

Announcements: HSHM Saturday, Frosty CSAUP, Christmas Party Sign up

Prayer Requests: Prayers for Teen’s Spirits- Quiver’s daughter, Trojan’s teenager, Shredder’s manager’s teen, Sprinkler mentioned fentinal laced vape juice has made its way to our area and drug OD’s are rampant.

Delegation Tour Day 3

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EC: Fromunga, Banana Seat, Yosemite, YHC
Warm Up: This is getting a little repetitive at this point…maybe tomorrow we don’t start with….. SSH x50? I guess you will have to show at Disney to find out 🙂

SSH x50

Smurf Jacks x25

Good Mornings x10

IW/Hill x15 Each

Merkins x10

YHC announced to the PAX Delegation Tour continues. A wise man once told me that any Pax should be able to Q on the spot at anytime, anywhere. That wise man was delegated 20 minutes of beatdown this morning – Double D!

The Workout:

Double D Mosey us over to the big hill by main st. for 11’s. Burbees at the bottom (increments starting at 1), Bear Crawl up, LBC x11 at the top and then crawl bear back down. Repeat until Burbees reached 7

Mosey over to the baseball diamond for up/down wheelbarrow merkins on the bleachers. DQ (Delegate Q) was notified he had 3 minutes left and we mosey to the parking lot for bear crawl 2 spaces, crab walk backwards to start and repeat until 8 spots.

YHC took back over and led the Pax to the Tennis Courts. We lined up long ways for suicides on the outside lines of the courts. We then grabbed some wall for BTTW shoulder taps x25, Peoples Chair. Repeat suicides and meet back at wall. BTTW Shoulder Taps x15, Peoples Chair Hallelujah x15, repeat 2x
Mary: (Copy Paste from yesterdays workout) Low Slow Flutters x25, American Hammers x20, LBC’s x20, Boat Canoes x25, Pickle Pounders x25
Announcements: Frosty CSAUP is Dec. 7 Shirt order by Midnight tonight. Holiday Party Dec 14, RSVP
T-Claps (Recognition): Sprinkles! After the workout we had some great fellowship at Stick Boy and I had the privelage of talking with Sprinkles. It took a while to EH this guy by Double D and 3rd Cousin but Big T-Claps for his commitment since showing up August 12th. Sprinkles has been committed to 6x a week! Hard work is paying off, he was crushing it out there today!
Prayer: Quiver and his family. We are here for you Quiver, we may not know what to say/do to help, but we are hear to listen and support you in any way we can brother.  Fromunga’s co-worker with Kidney Failure.

Enjoyed coming down to the Quay! If you don’t make the trip enough, it’s not a whole lot extra time to get there in the mornings from the HS workouts. The way home is a different story 🙂  Worth the trip HIM’s!

Veteran’s Day Kettle Bells

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Joined PAX from Mutiny for Veteran’s Day moment of silence; Pledge of Allegiance to the Flag

FNGs:  None

Warm Up:  Long jog around gym/swimming pool complex at a decent clip.  YHC lead warm up with the following exercises (11c):  Good mornings, Daisy Pickers, Don Quixotes, Imperial Walkers, Side straddle Hops

The Workout:  Split from Mutiny PAX, headed to picnic tables with kettle bells.  In honor of the Air Force, Marines, Navy and Army, each exercise was completed four times with 11 reps.  (No offense Coast Guardsmen).  Started on our 6 on top of the picnic table.  PAX completed tricep arm extensions and chest presses.  PAX moved to the front of the picnic table with bell and completed one arm rows while leaning over and holding on to the table.  Added kb squats, toe taps, planks with reaches to the kb in cadence.  Mosey to the wall for 4×11 counts of BTTW and People’s chair.  Back to picnic area and picked up kb in each hand, farmer’s carry up and down each picnic table alternating legs.  R & R while non-walking PAX held squat hold.  Next kb exercise was waiter’s carry with one kb with each PAX walking around the tables twice.  Swings and Figure 8s until we had PAX from Mutiny join us.  Gathered up for Mary.

Mary:  FedEx started us off with core exercises.  Each PAX called an exercise.  Number of reps varied from 10-25 depending on exercise.  Exercises included burpees (Cupid called himself out for being tardy), American hammers, LSF, pickle pounders, monkey humpers, box cutters, H2M, merkins (slow count with Doc leading the way), more exercises I simply forgot due to pain as I experienced some tightness in my lower back;  luckily YHC was last one so I called Have a Nice Day.

Announcements:  Frosty CSAUP, Holiday Party.  Please volunteer at HSHM if you are not running it!

T-Claps (Recognition):  All veterans.

Prayer:  Unspoken, veterans, first responders, family….thank you Norm for taking us out!

An honor to lead you men especially on this day.  – Dauber

Everybody Was Kung-Fu Fighting

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Ten PAX joined me for some Kung-Fu fighting around the school. I believe Da Business was there but he had on too many layers to confirm.

FNGs: None
Warm Up: Circle up for GM, SSH, IW and stretches
The Workout: It is fun to mix it up a bit so we started with Donkey Kicks, Side Kicks, Front Kicks and Squat Kicks…those kicks were fast as lightning. We Mosey’d over to the back of school for some Dwight Howard wall jump shots, wall push-offs with a back clap, tricep push-offs, BTTW and People’s Chair…it was a little bit frightening. Around to the playground for normal, close, and sumo squats, jump squats and swing kicks. Each PAX fought with expert timing at the front of the school with jab/cross punches, upper cuts and elbow swings.

We needed to practice a bit more so we repeated the training. By the end, everybody was kung-fu fighting.

Mary: Around the horn with Mary.
Announcements: Holiday Party at M4L on Dec 14, Frosty CSAUP Dec 7. We need more PAX to sign up to Q workouts.  On a personal note: As I listened to testimony for two weeks in trial, I just want to remind you to hold your children close, notice acute changes in them, listen to them, and, more importantly, be there for them.

Prayer: Unspoken.

Thank you for letting me lead this workout.

Ultimate at Mutiny!

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FNGs: None
Warm Up: Quick lap, 30 SSH, 10 good mornings, light stretching
The Workout: Ultimate!
Mary: She was not found, we played til the last second.
Announcements: Frosty! Get your CSAUP on. One month away.
T-Claps (Recognition): Fram for a very awesome catch!
Prayer: 16-bit’s daughter, travel