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Sheepdog 7/10/21

/in /QIC:
PAX: , , , ,

EC: Mr. Terrific & Shredder 
FNGs: none
Warm Up:  Moseyed to the front, SSH, Sir Fazio Arm Circles F&B, Michael Phelps, HBs & IWa, Squats, Wing Chung punching in cadence x 50. We then practice the Wing Chung shove.
The Workout: Pax lined up on the curb for traveling quick feet. When we got to an island we dropped to traveling planks. At The end of the parking lot we did 10 merkins. Then front kicks to the other side. Traveling quick feet and planes all the way to the other end of the parking lot. Then lunges back across the parking lot with a focus on posture. Inside Crescent kids back across the parking lot. Then traveling quick feet and planks back across. 10 merkins at the end followed by front kicks. Traveled one more time back to the starting point where we finished with three sets of dips and erkins.
Mary: LBCs, shoulder taps, LSF, crab cakes, have a nice day.
Announcements: Bass Lake mulch, Forceps’s move, 10 yr convergence
T-Claps: Dovetail for riding up on his bike.
Prayer: Mr. Terrific took us out. Pax, our country, our sanity.

Chasing Away Bats

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PAX: , , , , ,

FNGs: n/a
Warm Up: Mosey to track and 400m jog

Some birds seemed to be flying around in the gloom, having a good start to their day. Upon closer examination – they were bats finishing up their night!

The Workout:

100m of A skips + 10 merkins, 100m B skips + 10 SSH.

800m run at 5k pace

100m of side shuffles + 10 burpees, 100m of karoke + 10 merkins

800m run at same pace as first 800m

Grab some fence for claws and leg swings (2 sets of 10, each leg)

800m run, try to keep same pace as first 2

100m walk to recover, 100m A Skips + 10 merkins

Final 800m run, stay strong for both laps

After all those half-mile intervals, there weren’t any bats left in sight! The PAX chased them away!

Mary: Glorious stretching (runner’s stretch, pigeon pose)

Announcements: Mulching at Bass Lake, couple spots open. 3rd F meeting went well, everyone should read up about it.
T-Claps (Recognition):
Prayer: Thanks for one of Pikachu’s friends getting a job. Prayers for people falling ill that can’t be visited by loved ones.

Garmin Challenge

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5 pax answered the alarm and pushed to tiger blood to increase speed and VO2 max. This mornings workout used the garmin race pace predictor for pace intervals. One near merlot and when i say near there may or may not have been dry heaving. Makes you want to come out next week huh. 2nd F followed in Skidmark’s driveway

3 for EC: fumunga, Mr. Terrific, Skidmark

FNGs: none
Warm Up: leg swings side to side and front to back, .5 mile mosey
The Workout: Ladder work

400 at short interval pace, 400 recover

800 at garmin 5k pace, 400 recover

1600 at garmin 10k pace, 800 recover

800 at garmin 5k, 400 recover

400 at short interval pace, cool down
Mary: sweating
Announcements: 4th of July workout, no mulch this week
T-Claps (Recognition): this was hard today, good job
Prayer: coworkers health, addictions, lots of prayers for family and friends

Sheepdog – 6/26/20

/in /QIC:
PAX: , , ,

FNGs: none
Warm Up: Mozie to the parking lot, Sir Fazio Arm Circles f&b, overhead claps, seal claps, Michael Phelps, Good Mornings, windmills.
The Workout: Pax lined up for some shadow boxing rope drills. Duck unders down the parking lot line, 3 burpees at the end, & Lunges back. Then duck unders with jabs, 3x dbl Merkin burpees, and squats side to side moving back. Repeat adding leg checks.

Then Pax found a handicap sign for support and knocked out 40 calf raises each leg.

Then Pax found a knee wall for some dips, squats, erkins, & dirkins  both normal and TUT.

Mary: Pax rotated through leg raises, LBCs, heal taps, plank jacks, Homer to Marg, shoulder taps, Freddie Mercuries, & 3 minutes of embrace the duck.
Announcements: Bass Lake mulch project.
T-Claps (Recognition): 3 for EC; Norm, Martini, Shredder.
Prayer: Pax in general. Keep you’r head up.

Easing Back Into Speed

/in /QIC:
PAX: ,

FNGs: n/a
Warm Up: A Skips, B Skips, Karaokes, Side Jumps, Lunge jumps, alternating 10 merkins and 10 LBCs
The Workout: On the track – 2x Run 400m, 800m, 300m intervals with 200m jog as rest. First set at 24-25 sec per 100m, second set at 23 sec per 100m.

Tiger claws and Leg swings between and after each set.
Mary: 5 x Accelerators for 60m

Announcements: Mulching going on at bass lake
T-Claps (Recognition):
Prayer: Friends struggling with depression during the pandemic.

Racing the Rain

/in , /QIC:
PAX:

FNGs:n/a
Warm Up: In the front lot: SSH, Daisy Pickers, Frankenstein, Hip circles (gotta limber up those hips!), Windmills.

The Workout:

10 merkins then movement approximately 50 meters for 10 lcbs repeat until all movements complete.

Movements: A Skips, B Skips, Karaoke, Karaoke, Side Skips, Side Skips, High Knees, Butt Kicks

Mosey to the back parking lot.

Runner stretches before next round.

10 squats then movement approximately 50 meters for 10 big boy sit-ups repeat until all movements complete.

Movements: A Skips, B Skips, Karaoke, Karaoke, Side Skips, Side Skips, High Knees, Butt Kicks

Mosey to the track

Main event: 1 mile of laps: 400 meter run, 10 hurpees, 100m jog, 300m run, 10 hurpees, 200 m jog, 200m run, 10 hurpees, 300m jog, 100m run, 10 hurpees

Grab some fence: 10 x Single Tiger Claws, 10 x Front to back leg swings, 10 x Side to Side leg swings / 10 x Double Tiger Claws 10 x Front to back leg swings, 10 x Side to Side leg swings / 10 x Triple Tiger Claws, 10 x Front to back leg swings, 10 x Side to Side leg swings

The rain started to join the PAX, perfect time for trying to run faster than falling water.

5 x Accelerators. 60 meters on the track, 3 sets of cones. 1st Cone to 2nd Cone, 50% effort (head down to gather speed), 2nd cone to 3rd cone 70% effort (head up, looking at next cone), final cone to finish line – 90% effort (strong form, pump those arms!)

Mary: Grab some more fence: 10 x Single Tiger Claws, 10 x Front to back leg swings, 10 x Side to Side leg swings / 10 x Double Tiger Claws 10 x Front to back leg swings, 10 x Side to Side leg swings / 10 x Triple Tiger Claws, 10 x Front to back leg swings, 10 x Side to Side leg swings
Announcements: n/a
T-Claps (Recognition): n/a
Prayer: Prayer for the world’s unrest

10 Sheepdogs become Dragon Warriors

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

FNGs:None today
Warm Up: EC was our warm up then right to the Workout, because I had a lot planned and only 45 minutes to execute!
The Workout: Went with a Kung Fu Panda theme and decided to do workouts inspired by the 5 main styles in the movie and finish with a customized exercise made for this AO.

3 merkins to kick off each segment

Krane

  • side straddle hops x20
  • Fozzy arm circles forward then reverse, seal claps, overhead claps, overhead claps, seal claps, arm circles reverse then forward with no breaks

3 merkins

Snake

  • plank snake agility around the parking lot
  • Indian snake run

3 merkins

Monkey

  • 11s with monkey humpers and Monkey ladders(goofballs) all in cadence

3 merkins

Tiger (55 deconstructed burpees split between two sets of 11s)

  • 11s with squats and plank jumps forward and back 
  • 11s with merkins and squat jumps (this one in place, no rest in between)

3 merkins

Praying Mantis

  • 4 minute embrace the suck meditation hold

3 merkins

Panda/Dragon Warrior

Bear Crawl Ring of Fu

  • Bear crawl clockwise in a big circle; 1st pax calls out a number and then on his “up” everyone jumps up and throws that many wing chun strike combos in cadence; then Back to bear crawling the circle and repeat with the next pax until all pax have gone and are sufficiently smoked

T-Claps (Recognition): 4 Pax for EC, My 3yr anniversary
Prayer: Graduates, leadership, the direction of the country, the police and military, recent losses

Descending Ladder

/in /QIC:
PAX: ,

EC: Yogurt

FNGs: n/a
Warm Up: SSH, Hill Billies, Imperial walkers, goofballs, daisy pickers, frankensteins
The Workout:

Descending ladder on the track:

1600m, at the finish line for each lap 10 merkins, 10 LBCs, 10 squats (turned out to be 1 min 53 seconds or faster per lap)

1000m, at the finish line for each lap, 10 burpees (1 min 42 seconds or faster per lap)

800m, at the finish line did A walks/Karokes/A skips/Karokes/B skips/Karokes/Lunge jumps (1 min 35 seconds or faster per lap)

Mary: Claw and leg swings

Announcements: n/a
T-Claps (Recognition): n/a
Prayer: Family sanity during remote working and for good role models to stand up where needed.

Sheepdog 5/29/2020

/in /QIC:
PAX: , , , ,

EC: Martini, Norm, Mr. Terrific, Shredder 
FNGs: none
Warm Up:  Shredder kicked it off with lots of arm. OH Claps, Seal Claps, Sir Fazio Arm Circles, Moroccans Night Clubs, SSH, IW, HB, Frankensteins, & HB Frankensteins.

The Workout: Dovetail picked up the Q with a rotation of goodies. One pax set the pace by sprinting down around the island. 3 set. All hurt!

YHC picked back up with various sets of striking (lots of striking), kicks, dips, erkins, and combos

Mary: Pax choice as we went around the circle with LBCs, V-ups, box cutters, etc.

Announcements: Rune-Sign up. Adopt-a-highway clean-up on Sunday.
T-Claps (Recognition): Martini for getting out despite a challenging time. We got your 6 brother.
Prayer: Mr. Terrific new job opportunity. Martini’s mom and family.

Failure to launch

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PAX: ,

FNGs: Not today
Warm Up: Jog a ways, SSH, Hill Billies, Imperial Walkers, Frankensteins, High knees, butt kicks, daisy pickers, good mornings
The Workout:

120 meters of cones set every 20 meters

Performed 5 merkins at each cones, with A Skips between, followed by SSH with B skips, then alternate butt kicks and high knees, then karaoke and side running twice

Escaped the incoming rain with: Failure to launch 10x, leg swings and claws (2 x 10)

Accelerators in the rain between cones, first 50% to 80% effort, then 60% to 90% effort, then 70% to 100%

Failure to launch 5x, leg swings and claws (2 x 10) (In honor of the delayed SpaceX launch from yesterday)

More accelerators in the rain between cones, 5 x 60 / 80 / 100% efforts between cones

Mary: Low slow flutter, reverse LBCs, pickle pounders
Announcements: none
T-Claps (Recognition): Katniss for trying out some new running movements
Prayer: Mr. T interviews