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Cheers, Norm

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FNGs: None
Warm Up: Side Straddle Hop x20 In Cadence, Good Morning x5 In (slow) Cadence, Imperial Walker x20 IC, Sir Fazio Arm Circles x10 IC forward x10 IC reverse
The Workout:
1) Rack Em Stack Em: corner 1 burpees x5, corner 2 merkins x10, corner 3 squats x15, corner 4 American hammers x20 IC.
– From starting corner, head to corner 1 for burpees x5 and return to start.
– Then head to corner 1 for burpees x5, then corner 2 for merkins x10, then back to corner 1 for burpees x5, then back to start.
– Then head to corner 1 for burpees x5, then corner 2 for merkins x10, then corner 3 for squats x15, then back to corner 2 for merkins x10, then back to corner 1 for burpees x5, then back to start.
– Then head to corner 1 for burpees x5, then corner 2 for merkins x10, then corner 3 for squats x15, then corner 4 (starting corner) for American hammers x20 IC, then back to corner 3 for squats x15, then back to corner 2 for merkins x10, then back to corner 1 for burpees x5, then back to start.
2) Mosey to side of school for raccoon crawl along the three sequential walls. Lunge walk between.
3) Mosey to rear of school playground and partner up for Dora 1-2-3. Half Dora due to time. One partner runs a lap on the loop while other partner does exercises. Flapjack and repeato until combined partner totals reach: 50 4-count plank jacks, 100 4-count Freddie Mercurys, 150 Jump Squats.
4) Mosey back to flag for combat/self-defense training led by Shredder
Mary: Dolly/Homer/Dying Cockroach/Flutter Kicks, all x10 IC
Announcements: Carpex Dads on 7/17 at 9am, led by YHC at full Metal Jacket AO. South Wake/Carpex Q Swap Week(s): Last week of July in South Wake, First week of August in Carpex.
T-Claps (Recognition): Safe travels and best wishes to Norm on his move to El Paso.
Prayer: Unspoken. Shredder took us out.
PAX (9): Farva, Beer Pressure, FedEx, Kitty Litter, Gump, Martini, Norm, Shredder, Pigpen

Sheepdog 6/18/21 – Strike Fest

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No FNGs but a couple Pax new to Sheepdog. Welcome Woody and Sunshine to the AO that packs a punch! 

EC: Norm, Bobby Boucher, Shredder

Warm Up: several F3 traditional favorites with Side straddle top, sir Fazio arm circles, seal clamps, overhead clamps, imperial walkers, hillbillies, Single leg deadlifts to work on balance and stability, and Frankenstein.

The Workout: today’s workout was brought to you by four corners and a whole lotta striking 🤛🏼.   Pax started with 25 Wing Chun strikes, ran to the next corner of the parking lot, 1 Merkin (at which point I think Woddy said, “only one!?!”), next corner 1 squat to front kick in cadence (so, both sides), next corner 1 star jump, then back to the beginning. So far, not that bad. We then bumped up to 35 strikes and ran to the next corner for 2 merkins, 2 squat kicks, 2 star jumps, etc. Each loop around we added a set and increased the strikes; 75, 100, 125, 150. About 1/2 way through we swapped strikes for wedging but still cranked out high reps. A couple pauses to focus on technique details. I’m assuming Pax will be feeling this workout at about 3:00 today.

Mary: 50 LBCs in cadence

Announcements: Norm is moving.  He will be missed!

T-Claps (Recognition): Bobby Boucher rocking it on a long EC climb. Warbucks collection.

Prayer: Beer pressure’s sister trying to get into grad-school.

Way to go men. Honored to lead!

Easy as 1,2,3… Or not

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FNGs: n/a today
Warm Up: Shredder and I warmed up with the monthly challenge as EC: 100 curls, tricep extensions, and dips.

Everyone else joined in for a lap around the parking lot, side straddle hops, arm circles forward and reverse, Michael Phelps, good mornings, daisy pickers, imperial walkers and hillbillies.
The Workout: Somewhat simple circuit alternating upper body and lower body. Start with 1 of each, either on my command or in cadence, then repeat the circuit doing 2 of each, 3 of each, etc. with no rest in between:

Merkin, hold down position (in cadence), mtn climbers (in cadence)

Squats, squat hold (in cadence), monkey humpers (in cadence)

Irkens,  hold down position (in cadence), down to elbows and back up (in cadence)

Split lunges, hold down position  (in cadence then other side), alternating front kicks on my kick

Derkins, hold down position (in cadence), shoulder taps (in cadence)

Willie Mays Hayes (in cadence),  hold down position (in cadence then switch sides), star jumps

Dips, hold down position, jab/cross combos on my strike

We made it through 1,2,3,4,5, and 8 rep rounds before running out of time.

Mary: Embrace the suck plank hold for just over 2 minutes, then Shredder led us in 10 minutes of rooting and wing chun striking drills to finish it off.

Announcements: Bed build tomorrow, beers with crab legs tonight
T-Claps (Recognition):
Prayer: Pax upcoming travels and upcoming moves. We all took a knee and I took us out.

Got some!!

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FNGs:None.
Warm Up:6 Pax for Ec. Started with 21 SSH where all pax needed to stop on 21 after count stopped at 5.  Not Surprised, these HIMs were ready to go.  Continued with windmills, Dazio Arm circles, merkins, and squats.
The Workout: 7s of squats and absolutions Squats at bottom of hill absolutions at top.  Made way to school wall did 20-15-10 count Erkins, Derkins, and dips and then a second round  reverse exercises dips, Derkins , and Erkins.  Mosey to field and did stacking 4-corners 10-SSH, 20-BBSitups, 30-Bonnie Blair’s, 40-calf raises.
Mary:Finished off workout with protractors hello dollies, single leg v-ups, pickle pounders and some stretching
Announcements: picnic June 26th, bed build June 12th,
T-Claps (Recognition):16-bits wife for picking up the flag I left
Prayer:Norm and his process of going to deployment, Swisher Sweet house search, Finkle and all pax’s injury recoveries

Sheepdog-6/4/21

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FNGs: not today.
EC: Norm, Maybelline, Shredder
Warm Up: 1 lap around the parking lot, SSH, SFAC F&B, seal Claps & OH claps, chinooks & Moroccan night clubs, Frankensteins, IW, and Hill Billies.
The Workout: 6 stations. 1. First pax ran a loop around the parking lot and set the time for the rest. 2. Single arm clean and press, 25lb dumbbell. 3. Dips and Erkins. 4. Wing Chun strikes. 5. Single leg deadlifts. 6. Squat kicks. Pax rotated through twice. As the rain began we mossied to the parking lot where everyone participated in a little Build-a-Bear.  Pax started on one end of the parking line with 1 burpee, then bear crawled across the parking line to the other side; 2 burpees, etc to 10. 55 burpees total. Not going to lie. That was a suck fest!
Mary: Face in the rain for 100 LBCs in Cadence. 😖
Announcements: Triangle Tri tomorrow. Bed Build next weekend.
T-Claps (Recognition): Everyone beating the Fartsack despite the risk of heavy rain.
Prayer: Beerpressure’s wife’s new job as a councilor at HSHS. Cyclops’ niece passed away during a routing dentist appointment. 21y0. 😔

We Mostly Stayed in the Nest

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A second Q down in the Quay for YHC today. For the first time in a while, I just didn’t feel like running much, so I tossed that workout plan out the door and went with a more stationary version.

FNG’s: No sir!
Warm Up: Good Mornings x20, Windmills x10, Sir Fazio’s F/R x 10, Willie Mays Haze x 10.
The Workout: DORA. We partnered up for a lap around the garden loop at the Nest while other partner started in on the exercises which were: Hand Release Merkins, Bulgarian Squats, and Dying Cockroach.

A quick mosey up to the parking lot for a bear crawl train, followed by a lunge walk train. Each train lasted 4 rotations. Mule Kicks x 20IC, and 50 Prisoner Squats.
Mary: Everything x 20. Box Cutters, Supermans, Pickle Pounders, Homer to Marge, Low Slow Flutter.
Announcements: no.
T-Claps (Recognition): Scrapple coming out for day 2.
Prayer: Norm sold his camper, Gamecock’s church needs a new roof. Scrapple took us out today.

What the blimp!

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EC: @Fonzi, @Martini, @Finkle

FNGs: none

PAX: @Martini, @Fonzi, @K I T T Y L I T T R, @Finkle

Warm Up: Mosey
The Workout: Descending BLIMPS and between each set of BLIMPS we ran the hill.

Burpees -5 OYO, Lunges 10 each leg, Imperial Walkers – 15 in cadence, Merkins – 20, Plankjacks – 25 in cadence, and Squats – 30
Mary: Not-so-lazy-boys, boxcutters, boat canoes, Homer-to-Marge, Picklepounders.
Announcements: June 12 – SIHP and run that same day, JOCO CSAUP this Saturday.
T-Claps (Recognition):
Prayer: @Fonzi’s uncle health concerns and Mother-in-law diagnosed with cancer, @Finkle’s mother-in-law having tests done for diabetes and nausea possibly from her medication.

Single, Double, Triple

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FNGs: none

PAX:  @Martini, @Norm, @Finkle, @K I T T Y L I T T R
Warm Up: Mosey around the park track, in cadence SSH, Good Mornings, Daisy Pickers, Imperial Walkers, Hillbillies, tricep/shoulder stretches
The Workout: We went down to the ball park and did 5 rounds of singles, doubles, and triples.  Each Pax took turns being the batter and calling out single, double, or triple then pulled randomly that amount of exercises out of the hat.  If they called a double and drew diamond merkins and squats, then the batter would run, crab walked, bear crawled or lunge walked around the bases twice  and the other players were left at home plate doing diamond merkins for the first lap around the bases and then squats for the second time around.  We did 5 rounds of this and that took us to the end of Mary.
Mary: incorporated into the Main Event
Announcements: Saturday morning AO for running at Flemming Loop Park, SIHP June 12th
T-Claps (Recognition):
Prayer: @Martini’s shoulders, @Finkle’s friend of the family Ashton, @Fumunga and 2.0, @Norm’s wife going out of town for funeral.

Sheepdog-All Valley Tournament

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3 Pax showed up to compete in the All Valley Tournament. The competition was fierce as HIM went head to head with themselves to see if they could overcome their doubts and fatigue and win the championship.

Warm ups started with a light jog around the school. Then SSH, SFAC (f&b), Moroccan Night Clubs, neck stretches, hip rotations, knee rotation, Frankensteins, Good Mornings, & Willie Mays Hayes.

In preparation for the tournament we went into training which included staggered squats x10, dips x10, staggered squats x10, erkins x10, and squats x10. After that we moved to focusing on technique and balance as we found a curb and got into a squat hold position with only the balls of our feet on the curb forcing us to route and then ran wax on, wax off drills in cadence. The burn in both shoulders and legs were starting to sit in after several rounds. Once our training was complete we were ready to head to the tournament.

The tournament was slightly postponed as we contemplated he’s shiny object rocketing across the sky, later to find out that it was the SpaceX rocket. It was a pretty incredible site.


The Tournament:

match 1: pax each lined up on a parking space line and traveled from line to line throwing three kicks in between and then three Merkens at each line. On the way back we substituted merkins for three strike combos. Rinse and repeat two more times.

match 2: packs were feeling pretty good going into the second match which is where the montage kicked in. To the karate kid theme song we did squatted wax on wax off until the chorus shouted “your the best around…” each time this happened we executed a star jump Burpee. Farva, wanting to make sure he got on the cover of the brochure, made sure he had photo worthy star jumps. This continued for the remainder of the song.

match 3: YHC thought it was a good idea to stretch a little before going into the final match so we did some arm stretches and cotton pickers. The final match was against some chick named Sally from the valley. It did not take long to realize that this competitor was no joke. Pax did a Merkin challenge to “Bring Sally Up”. Every time Sally went up we pushed up, every time the song said bring Sally down we drop down into a merkin and hold 3 inches off the ground. This continued throughout the song for as long as we could push it. Once we hit our max we altered into chill cut plank hold to regular plank hold. This was no joke and as the song came to a close, pax were laid out on the ground.

Mary:
we finally rolled over and knocked out some LBCs and Homer to Marg. Then finished with Have a Nice Day.

Announcements: HS Classic runners and volunteers. Bed build postponed. Food delivery and other options
Prayer: upcoming travel.

Simple Yet Effective

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PAX:  Warucks, Kitty Litter, Norm, Martini (Warbucks, Norm & Martini for EC)

FNGs:  Nope

Warm Up:  Quick lap around the lot followed by SSH, Arm Circles, Imperial Walkers, Hillbillies, Good Mornings, Daisy Pickers, Frankensteins

The Workout:  DORA – Split into groups of 2.  100 Standard Merkins, 200 Squats, 300 LBC’s with a lap around the lot for the PAX not performing the exercise.

Field Trip – mosey across the street to the school.  Bear Crawl up the ramp.  Dips on the knee wall.  Bear Crawl up the ramp.  Dips + Erkins.  Bear Crawl up the ramp.  Dips + Erkins + Box Jumps (repeated twice).

Mosey back to the lot.

Mary:  Round of abdominal exercised called by each PAX.  Home to Marge, American Hammers, Dying Cockroach, LBC’s, Freddie Mercurys.

Stretching

Announcements:  Ted Talk tonight, Spring Classis Saturday, SHP Bed Build Saturday

Prayer:  Amry Chaplain Norm knows lost his 17 year old son last week.