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Sheepdog – 7/7/23

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6 Pax for a combination of time under tension (TUT) and fast twitch muscles.  After a quick warmup of follow the leader, side straddle hop, Sir Fazio Arm Circles (F&B), seal clap to overhead clap, Willy Maes Hayes, and Frankenstines, we started the main even.

Using the parking spaces at the middle school we went through several rotations of speed skaters, front toe taps, side-to-side toe taps, and slow single-leg deadlifts, standing on the curb.  We then jogged over to the road guardrail and rotated through 3 rounds of slow TUT dips and then quick merkin pulsing.  AFter that we took a trip around the back side of the school to the basketball court to go say high to Marry.

For Marry, we did a fast-paced rotation of LBCs, low-slow flutter, crab cakes, and breakdancers.

Wrapped up with COT.  Breach took us out.

Goosebumps

Give Yourself Goosebumps!

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FNGs: None

Warm Up: Warm-o-Rama

The Workout: Choose your own adventure! 25 spots were marked in chalk on the parking lot. Each spot has a mystery exercise and the PAX chose which direction and number they would move to next. We continued until you hit a ‘GOOSEBUMPS’ which triggered 10 burpees and an end to that path. Goals was to find the mystery number that had the ‘good ending’. We had time after finding the ending to complete all exercise markers. 

Mary: Ab exercises throughout the workout

Announcements: Clean up

T-Claps (Recognition): H1N1 for hitting all the goosebumps

Prayer: Safety for children as they travel and have events away from home. Kristin (Gamecock’s daycare) health and fathers’ failing health. 

X Marks the Spot at the Nest

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PAX: @Finkle, @Gamecock,  @H1N1, @Particle Board, @K I T T Y L I T T R, @flair

Warm-up: We got the party started with some Hillbillies and Imperial Walkers in cadence, followed by some good morning’s, and downward dog in to chaturanga updogs.

Main Event: We  played a favorite game of X-Marks the spot.  We started off with 20 SSH in cadence at the ends of the X and once we came to our intersection of Ennis St and Raleigh St we stopped and did 10 merkins.  Once all four parts were complete we changed up the exercises to squats on the ends and sumo squats at the intersection.  Got in about 2.5 miles standard.

Mary: Not today, ran out of time.

COT: @K I T T Y L I T T R: shared updates on adoption process, @H1N1: shared parenting woes for his son @Messi needing wisdom for upcoming decisions, @Finkle: prayers for oldest 2.0 who is in Guatemala working with kids and single moms.

Tabataaaaa and Puddles

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FNGs: none

Warm Up: normal warm-o-rama

The Workout: tabata with 5 sets of 2 pairs, 30 seconds on and 10 second rest each time. Ssh and walk outs, squats and imperial walkers, merkins and around the world lunges, big boy situps and mountain climbers, 6″ hold and high knees.

Mary: none today

Announcements: picnic Saturday

T-Claps (Recognition): all for driving through the rain!

Prayer: Rubiks cousin, Finkles daughter, travel protections, Yosemite’s arm infection

Sheepdog 8/5/22

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FNGs:none
Warm Up: standard F3 combination of SSH, SFAC, Seal and overhead claps, IW and HBs, etc.
The Workout: Focus on agility training. Rotating through exercises using the curb for dips, merkins, toe touches, Single leg deadlifts, squats, etc. Between each round we did a four corner agility drill. After that we mosey to the back for rotational sprints of the stairs adding one squad each round.
Mary: dealers choice as we went around the circle.
Prayer: Shredder  took us out

Standing in a Circle Staring at Each Other

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FNGs: Welcome Rhubarb!
Warm Up: normal warm-o-rama activities
The Workout: Tabata style with 4 pairs of supersets. 20sec on, 10sec rest, for 18 rounds and 4 sets.

SSH and walkouts, mountain climbers and rotating planks, daft punk and merkins, high knees and squats
Mary: no time for Mary
Announcements: races upcoming
T-Claps (Recognition): Rhubarb and Abacus for EC
Prayer: Gamecock for parenting patience

SOF training 2nd round

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Air Force activates Special Warfare Training Wing at Joint Base San ...

FNGs: none

MAGGOTS: @K I T T Y L I T T R, @Gamecock, @Pumps, @H1N1, @Warbucks, @Finkle
Warm Up: 10 exercises: mosey, butt kickers, high knees, walking cradles, walking toe touch, sir fazio arm circles, bird dogs, dying cockroaches, front plank, side planks both sides.
The Workout: 10 rounds of 1 minute plank holds and 10 army grade push ups.
Mary: LBCs, CBLs, American Hammers, Freddie Mercuries, lower back stretches
Announcements: Derek Davis at end of the month, stay hydrated
T-Claps (Recognition):
Prayer: PAX traveling, Jeff and Hannah White (Mr. and Mrs. K I T T Y L I T T R) adoption process.

Little bit of everything at The Nest

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YHC pulled in just in time to hit the crapper and get things started at 0530. We had 5 total PAX ready to roll but not sure what they had coming for them. Here’s what happened at The Nest.

Warm up lap around the block stopping at corners
SSH’s x20 IC
Windmill x10 IC
Merkins x20
Prisoner squats x20
Girl fight x15 IC

Over to the school ramp
Crawl bear up the 3 ramps then rail slide down
Reverse: bear crawl up and rails down
Go to the stairs for some wheelbarrow merkins. A crowd pleaser. Rinse and repeat.
Indian run down to baseball field

Mosey to the diamond
Vicious circle – PAX in a single line starting at home plate. Lunge around all the bases. Man in the back moseys to mound, performs 5 burpees, then returns to front of line. Next man up.
Balls to the fence 50 count
Same thing with bear crawl around the bases. At mound do 10 star jumps.
Wall sit 50 count
Same thing with frog hop. 10 side to side merkins.

Mosey up to shelter to start Mary
Side planks with feet on bench, switch sides
Pretzels
X’ s and O’s
Reverse LBCs
Pickle pounders
American hammers
J-Lo’s

Announcements go to slack.
Prayers travel, injured pax, Stubs, Lipsticks M

It’s been a minute since I’ve been at the Nest. This is a great AO and need to visit more often. Appreciate you all sticking with me on the crazy exercises I call. Great job!

BS Out!

Rocks, step ups and a sense of impending doom.

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FNGs: none
Warm Up: Rounded up with the guys from Red October for SSH, Windmills, Imperial Walkers, Hillbillies, Sure Fazio Arm Circles, Seal
The Workout: PAX moseyed over to the rock pile. 3 rounds of Curls for the Girls, tricep extensions, goblet squats, ruh rows and chest presses. 30 each. Quick mosey around the circle and 10 SSH in between each round. Returned the rocks.

Next, we did 30 step ups followed by Urkins/Durkins/Dips. Two rounds of that. Then we moseyed back for Mary.
Mary: Red October joined us again for Mary. WWIIs, LBCs, Homer to Marge, Freddie Mercurys, Windshield Wipers and one i can’t remember the name of (maybe “high/lows”). Finished up with some quick yoga.
Announcements: July 5th volunteers, South Wake picnic
T-Claps (Recognition): H1N1 and Gump for helping YHC get his car started after the workout. Fuquay-Varina ain’t so bad after all!
Prayer: Warbucks’s family

Allergic to Dragons

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FNGs: none
Warm Up: regular warm o rama
The Workout: Tour of Fuquay. Start with walk like an Egyptian to wake up our legs. Then a mosey to Ashbury park for a circuit of exercises. Step ups, Turkish getups, dips, irkins, bunny hops. Mosey to centennial park for Welsh dragons across the field. Mosey back to falcon Park for Mary.
Mary: e2k, dying cockroach, box cutters, plank hold, poopeaters
Announcements: none
Prayer: Finkle daughter, stubs, Boy George’s move