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Sheepdog – Escaping the rain

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Pax of 3 “escaped” the rain this morning; Martini, Gump, Shredder 

Warm Up: light jog, SSH, Fazzio Arm Circles, Good mornings, Jump Lunges,   Moroccan Night Clubs.

The Workout: Traveled down brick kneewall; Erkins, dips, one legged lunges, with lunges, squats, and bear crawls between walls. Then two pax worked on Open End Escapes while 3rd picked an exercise.

Mary: Ended with  Fertilizer

Announcements: U-Turn Saturday, brew taste coming up.

Prayer: Families, Crablegs, HIM of F3

4 Corners

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6 PAX came out to get quickly warmed up with a full moon workout. Details fo ya below.

Warm up extended lap stopping at various spots for exercises.
SSH x20 IC
Plank jacks x20 IC
Good morning x10 IC
Cotton pickers (proper form) x15 IC
Stretches

4 Corners on the courts
Cone work on sidelines and ladders on end of the court.
Exercises in each corner, 4 laps, cones and ladder agility while advancing to next corner.
C1. Standard merkin x 15
C2. Bobby Hurley’s x15
C3. Burpees x10
C4. Jump lunges x10 each leg

We came over to the rock pile where the brand new state of the art cinder blocks were left. Come to find out somebody needed them more than us or they just walked away. So we grabbed some rocks instead.

Rock curls x15
Peter Parker’s Praises (hallelujahs) R then L, 1:4 ratio
Rock curl repeats
Baby dips on curb 20 then 20 again
Rock curl repeats
Wide Dirkens on curb. Chest touches ground

Mary
Freddy Mercury x20 IC
4-corners x10, reverse it x10
Reverse LBC’s x10 IC

Verse about giving back
“He who gives to the poor will not lack, But he who hides his eyes will have many curses.”
‭‭Proverbs‬ ‭28:27‬ ‭
Quick thought on making sure we are taking care of others. Lots of opportunities today as well as the holiday seasons coming up to share the love and wealth.

Announcements
HSHM coming soon, CSAUP on 12/15 in South Wake, F3 brew share coming up

Prayers
Joyce (16-bits friend) lost her battle with cancer last week at a young age, Martini’s mom is battling cancer, DD’s dad and family, Crab Legs, State Troopers family that was killed, all those still mending from the storms

Kenny’s Grave will have a virgin Q happening next week. Come by to find out. Missing some faces and numbers are low but the effort is still increasing. Great work put in by those that came out today.

BS Out!

Sheepdog – Winter is Coming

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Pax of 3 – Martini, Sketch, Dovetail

WARMUPS
Jog the circle
Curb step-ups
Side straddle hop
Lunges
Moroccan nightclub
Imperial Walkers
Hillbillies
Good mornings
Michael Phelps
Walking Samson stretch

THE THANG
Jog to the back
Pike push-ups, then wall step-ups
Pike push-ups, then wall steps with knee strike
Feet-on-the-wall merkins, then box jumps
Dips, fast and then slow

2x: Broad jumps, then bear crawl back
Broad jumps, then high knees back
Squat front kicks

CQC: MACH techniques 1-4

ABS
LBCs
One down, two-ups
X-man crunch
Stretching

CoT
Carey Allen (Boy George) – situation with his dad up in Michigan, feeling helpless, needing peace and guidance.
Martini’s mom (lives in Apex) just diagnosed with cancer, still awaiting some test results.
Dovetail and his wife driving to Miami this week.
Shailee & Josh (friends of Sketch’s wife) just moved to Apex from AR for a new job, new place, and all new people.

Party of 6 please

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PAX of 6 at Kenny’s Grave for a cool morning workout.

Warm ups
Laps around the parking lot.
Air-squared x20
Jingle balls x20 – plank, right foot up to right hand then back, switch
Stretches lower and upper
Yoga with praying hands on one leg

Global warming – Burpees x5, Gorilla Humpers x10 IC, Slaloms x20

Ladders
Variation of feet movements
Shoulder taps down the ladder with body out to side, R&R back
Hands in box while straddling ladder, out / out / merkin in/ in all the way down. Total of 20 merkins. R&R back
Wheelbarrow in/in out/out core tight down the ladder. Switch partners.

Cone work
shuffles, carioca, back peddles

Burpee suicides – 5 cones set up. Run to 1st cone and back, 1 Burpee. Run to 2nd cone and back, 2 Burpees, etc. to 5 Burpees for total 15

Mary
Pretzel x20, switch
LSF x15 IC
WWII x15
LBC’s x15 IC
Pickle Pounders x15 IC
Mtn Climbers x15 IC

Verse
“Repay no one evil for evil. Have regard for good things in the sight of all men. If it is possible, as much as depends on you, live peaceably with all men. Beloved, do not avenge yourselves, but rather give place to wrath; for it is written, “Vengeance is Mine, I will repay,” says the Lord.”
‭‭Romans‬ ‭12:17-19‬ ‭NKJV‬‬

We should keep in mind that the Lord will have vengeance on those that do wrong.

Announcements: HSHM training and shirt order, The Odyssey Saturday, U-turn Saturday

Prayers: H1N1 church’s preacher situation, Martini’s mom is battling cancer, Norm’s friends miscarriage, Troopers family that was fatally killed

Still looking for a co-Q at KG. Or at least some guys to step up on a regular basis. Good work to the PAX today. Bring a friend or reach out to a cotter.

BS Out!

Sheepdog

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Pax of 7: Gump, Martini, Sketch, Norm, Pikachu, Dovetail, & Shredder

Warm Up: Short run, SSH, Fazzio Arm Circles, neck stretches, Good Mornings, mossy to the back.

The Workout: quick review; Rooting, WC Striking, Circle Pocket, & Stickey Fingers. Then, one pax set the pace with a set of strikes while other pax each had an  exercise. Rotated through 3 rounds: blocking drills, merkins (std, military, and diamond) squat kicks, lunges to knee lifts, and jump lunges.

Mary: LBC, Low Slow Flutter, Box Cuts,  Capoeira Push-ups, and Break Dancers.

Announcements: Carpex CSUP in 8 days, Beer Mile tomorrow, APE Defense on Sunday, 2F at Dunkin after

Prayer: Health of Pax, Families, Hurricane victims.

Shaken not Stirred

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Michael was slow to arrive so the rain was a no show this morning in the gloom. Expected to be the last high temps and humid morning of the year, Kenny’s Grave had 6 PAX show on time with 2 more right after go time.YHC had a shelter beat down planned and stuck to it. Some tokens were in play and I’ll get to the title in a bit as Martini was shook during Mary. Here’s how we took care of business.

Warm Up:
Slow jog around the parking lot where we were met by Norm on the way back around.
We circled up for the following:
Stretches to start
Smurf Jacks IC x20
Mtn Climbers IC x20 (got faster)
Sun Gods IC x10X4
Michael Phelps

The Workout:
We had a short mosey to the shelter where the PAX saw some brand new state of the art “Cinder Blocks”.
Two PAX per picnic table. One on the bench side and one on the table side.
Ring Around the Table (4 sets total x10 IC for total of 40 reps)
Box jumps (modify on high end if needed)
Dirkens with shoulder taps
Rotate each exercise then move to the next side of the table to complete the circle

Partner Up – one cinder block per group
3 rounds each with 2 exercises, rotating partners

P1 – Butt Blasters, elbows down on bench, one knee on bench lifting outside leg out and then back while bent. Set of 10 each leg IC
P2 – Cinder Curls x10 IC (total at end of 3 rds was 120 reps)

P1 – 1 legged seated squat x10 IC
P2 – Wonder Bras with cinder block x10 IC

P1 – Jump Lunges x10 IC
P2 – Rut Rows with block x10 IC

P1 – WWII’2 with block x10
P2 – Dips AMRAP

Mary:
Balboa sit-ups x10 2 rds, P1 sits on top of picnic table at very end while P2 holds down feet. Sit up going all the way down to ground and back up like Rocky did in Russia. These hurt…but not as bad as Martini’s head. Last set, Modify decided Martini needed to modify without any warning. He went back and never came up. No concussion and he could still see afterwards. He’s done worse at ECU though.
In-and-Outs on the bench, seated at end of bench bring knees to chest and back out. x10 IC
Ran out of time for American hammers with the blocks. I’m sure PAX appreciated that.

Verse:
Psalms 55:22
“Cast your burden on the LORD, and He shall sustain you;He shall never permit the righteous to be moved”
We all have burdens in this life. Let’s give it to the LORD and know he will provide.

Announcements:
Beer Mile Sat., Long runs U-turn, HSHM training going strong, The Odessey CSAUP, Darby’s events, t-shirt order coming up for HSHM

Prayer:
Little Clay, Crab Legs, Noah’s Ark, DD’s family, Banana Seats CT scan this morning, storm victims

It is always a pleasure to lead a shelter work out. YHC really finds a lot of stuff you can do with a picnic table to keep you moaning and groaning. It may not hurt on the first set but by the third, you should be feeling it. Look forward to continuing the Kenny’s Grave fun on Thursday’s. If you haven’t made a trip down to South Park lately, I highly suggest a visit soon. You won’t regret it!

BS Out!

Sheepdog – circuits

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Pax of 7 with one FNG: Norm, R-22, Dovetail, Martini, Chickenfoot, Shredder, and Sketch (FNG)

Warm Up: Dovetail took the lead with some High-knees, Butt-kicks, Inchworms, Samson lunges, Goodmornings, & Michael Phelps

The Workout: mosey to the back for a quick review of Wing Chung rooting, striking, and wedging.

Then circuits: one pax sets the duration with a loop around the walking path. Stations:

Round one

  1. Runner
  2. lateral pulls, 25lbs
  3. jumprope
  4. striking
  5. wedging
  6. Bicep curl to arm raise, 10lbs
  7. wobly merkins

Round two

  1. Runner
  2. Curls, 25lbs
  3. Squat kicks
  4. striking
  5. wedging
  6. Arm raise to overhead press
  7.  Wobly dips

Mary: LBCs & Boxcutters

Announcements: Carpex CSUP & other upcoming events

Prayer: Crablegs and others with health challenges, family, leadership, etc.

AAA works!

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YHC showed up early to confirm the b-ball courts were closed. 13 PAX including two FNG’s and one 2.0 were onsite. Disclaimer was given, flag was planted, cones and ladder were ready. Time to get this party started.

Warm Up:
Warm up lap in parking lot with skips and slides.

Lower body stretches
Good Mornings x10 IC
Crisscross (like SSH but crossing legs instead of going out) x20 IC
Mtn climber merkins X15 IC (1,2,3,down)
Up/Downs x10

Cone work
3 groups
Squats, planks,and merkins while waiting
1 guys runs the course (3 rds)
Next cone course single file line (4 rds)

Ladders
– Standing sideways on the side go down like zags, lead with right
– Repeat back, lead with left
– Hops across and inside boxes
– Going down on right side touch only left foot inside box then both feet back out
– Repeat back, right foot touch only
– 5 jumps and pump through, repeat

Circle Burp- circle up, chop feet and go around circle calling “down” for each PAX

GuantĂĄnamo – circle of men with feet outward at 45 degrees. 1 pax runs circle pushing legs down.

Mary:
Double LBC’s – reg LBC followed by reverse LBC , 4 count IC x20
Side ups x15, switch
Alphabet Soup

Verse:
Hebrews‬ ‭13:16‬ ‭NKJV‬‬
“But do not forget to do good and to share, for with such sacrifices God is well pleased.”
– YHC shared how blessed we are and to help with those victims of hurricane Florance in anyway possible.

Announcements:
10k Torch Run Saturday, the Odyssey in October

Prayer:
Joyce cancer battle (16-bit), Clay tumor battle, Down East recovery, Crab Legs battle with ALS, Charles cancer surgery (BS friend)

More chatter today. Probably because Slide Rule found his way out of Holly Springs. YHC was distracted when packing up and somehow locked his keys in the trunk. Foreign Cars… 7:50 Keys were in hand ready to continue the day. Welcome two FNG’s brought by Norm. Martini (had to stop lost 15 mins because he was dry heaving, dry Martini, Martini. Sliderule named him) & Chickenfoot (first concert was Sammy Hagar)

Always good times when I get to lead. Thanks for those that stuck around some and came back to make sure my car got unlocked. Good work men!

BS Out!