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Spinnin’ Round

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Three HIM braved the black ice and sub-freezing temps. Although there’s been colder workouts this winter, this one had snow! Warmups featured a little Q-source-esque knowledge sharing.

Warm Up:

SSH, trunk twists, arm circles

2×2s
Circle up. Start with 2 reps of each, and increase by 2 up to a set of 10.
1. Front kicks (left+right is one)
2. Squats
3. Imperial walkers (2 in cadence)
4. Hillbillies (2 in cadence)
5. Frankenstein
6. Others call for further

The Workout:

Around the clock: Pax in a circle, do an exercise then shuffle or plank-walk a step or two
1. Shrimp on the Bar-B: merkin, then “shrimp up” on the up (try to touch L elbow to R knee)
2. Sumo squat
3. Break dancers
4. Tuck jumps
5. Hindu pushups

At the front, around the knee walls, we then started with derkin walks around the wall, then fancy feet to the other wall, around which we did erkin walks, then goofballs the other way. Rinse & repeat, at which point Pax was smoked.

Combatives

More practice with arm trap-and-wrap, trying to get quicker. Shredder then had us wrap the other way to show there are options no matter which way you go automatically.

Mary:
Pulse-ups followed by low slow flutter. Mr. Terrific then called for some box cutters. Shredder’s turn next; he went with classic LBCs, then Have a Nice Day.

Announcements:
Forcep’s sons memorial service postponed to the 28th.

T-Claps (Recognition):
Mr. Terrific to Q Sheepdog in 2 weeks!

Prayer:
Shredder’s co-worker dealing with cancer, Shredder’s crap-ton workload.
Dovetail’s wife – get to a better place mentally and reconnect with friends.

3 Peat

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Warm Up:
Frankenstein walks, skip jumps, high knees

The Workout:
Today’s workout is geared toward finishing strong on tired legs. That last mile of a race should be all you got. The PAX pushed hard today on that last mile.
400M Warm up
1 mile at 10K pace
2 min recover
1 mile 30 sec faster than last mile
2 min recover
1 mile 30 sec faster than last
800M Cool down

Mary:
Grab some fence
Leg swings
Squats with pulsing at the bottom
Quad stretch
Ham stretch

Announcements:
nothing new

T-Claps (Recognition):
Few PR’s set today. Great push

Prayer:
Forceps family, those battling additions, safety with weather coming

Great job to all that came out today. Thanks for letting me lead again.

BS Out!

Sheepdog – burn’in love 🔥❤️

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Pax of 11 for some burning love at sheepdog.

FNGs: Strawberry Hill (works at Mason Jar Brewing, not a huge fan of beer, first alcoholic drink was Boone’s Farm…and there ya go)

EC: Martini, Mr. Terrific, Shredder

YHC provided the disclaimer and promised some misery ahead.

Warm Up: Old Beater got us rolling with some F3 classics; oh wait… 5 burpees oyo for late pax….., then, mossy to the back,  SSH, squats,  moroccan night clubs, IW&HB, Good Mornings, Indian run to the front, followed by karaoke Indian runs, then Frankenstein’ Indian runs.  Last warm up, more burpees.

The Workout: YHC jumped in with a burning ring of fire. 10 pax circled up with 1 pax as the runner. The runner took one loop, setting the time for everyone else.
4 of the 10 had stations, which included, weighted squats, 25 pound ground pounders, jump rope, and standard Merkins/LBCs. All remaining pax did wing Chung striking starting with singles then doubles then five count. Packs rotated as each runner returned.

The mumblechatter was classic as Old Beater entertained the group with his retelling of his recent snip snip, which somehow included hairnets, a significant amount of iodine, and as he says it, really big paper towels. or, was it a lot of paper towels. Gump jumped in with a “back in my day……”, which evidently was 1948.  It was all pretty funny but did not quite alleviate the burning everyone fell in their shoulders and lats.

Mary:  Jumped into a speed round of Mary with low slow flutters, box cutters, LBC‘s, and crabcakes.

COT: Pax have some homework this week. Be sure to follow through on your commitment. You never know what it may mean to somebody else.

Announcements: ATT next weekend.  lots of 3rd F opportunities coming up. Big and small.
T-Claps (Recognition): Farva for bringing an FNG!

Prayer: Forceps and all Pax that are dealing with struggles.

Speed Racer Take 2

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It was a balmy 65 this morning in the gloom. PAX gathered at 0520 for a short mosey to the track. Others came in at 0530 as the announcement to converge Tiger Blood would be happening until March 12 went out a bit late. Here is what we did.

Warm Up:
Buttkickers, high knees, slides, cariocas

The Workout:
Gave instructions to the run format for today.
400M warm up lap
2 mile run at 5K pace +30 secs to that pace with 2 mins of rest after completion
2 mile run at 5K pace with 2 mins of rest after completion
– these should have been reversed bc most legs were tired after the first 2 mile run
5x100M sprints with 1:15 rest after each
– some of these dudes were moving

Mary:
She did not show up today

Announcements:
Lowes Food 2ndF starts today, HSFC golf tourney will be hosted by F3, Tiger Blood will be converged with temp AO Speed Racer until Wilmington race

T-Claps (Recognition):
Da Business for coming out of his hoodie

Prayer:
The Leahy Family needs all of our prayers. Check slack for what we can do and when. Lipsticks sister.

Lot’s of skins today on the track. Saw guys getting out of their comfort zone on the runs. Hopefully these sessions will help you get stronger and faster for the long runs. Thanks for those that posted.

Thanks,
BS Out

Dancing in the Dark – Sheepdog BB 2/7/2020

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PAX:  Shredder, Buttermilk, Natty Ice, Norm, Gump, Mr. Terrific, Martini, Quiver

FNGs: None
Warm Up: Mosey to the back.  Good Morning x 10, Windmill x 10, Daisy Picker x 10, Fazio Arm Circles x 10, Imperial Walkers x 10, Hillbillies x 10
The Workout: Multiple stations utilizing the walls and knee walls around the site:

  1. Station 1 – The People’s Chair
  2. Station 2 – Balls to the Wall
  3. Station 3 – Step UPS
  4. Station 4 – Elkins
  5. Station 5 – Box Jumps
  6. Station 6 – Dips
  7. Station 7 – Squats

Pax rotated through each station performing AMRAP while the 8th Pax did a lap around the track.  Repeated x 2.  Great mumble chatter.

Combative – Worked on blocking techniques taught by Shredder.  With our limited skill and the swapping of  partners, this resembled square dancing more than martial arts.

Mary:  No time – too much dancing (see above)
Announcements:
T-Claps (Recognition):
Prayer:  Multiple mentioned.  Prayed for those spoken and unspoken.

Something New

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SW Leadership team is taking over U-turn for the next few weeks to try some new stuff out. Our objective is to bring everyone back close to the same time for COT. Today was the first test run to see how group releases would work. So here we go. Two minute warning given. Then final minute. 0600 let’s go.

FNGs: Nope but we did have 23 count at start and ended with 29. Birth on the run.

The Workout: Short mosey over to open area with some but kickers. Instructions on how today’s run would work.
Frankensteins x15 IC
5 Mile Group:
Group 1 release – 10:30 pace or greater
4 mins of warmups
Group 2 release – 9:30 pace
4 mins of Mary
Group 3 release
– Pick up the 6 in your group twice. Once at circle in 12 Oaks and again at Irving left turn
3 Mile Group:
Release with group 3. Run route reverse 1.5 then turn

Cool Down:
Circle up 0700 for stretches and yoga poses

Announcements:
Lowes Food 2nd F on Friday’s

T-Claps (Recognition):
Fanny Pack on the PR for milage. Shout out to Brexit on milage total (Strava don’t lie)
Shield lock challenge winners. Wrangler with the tight shield making skills.

Prayer: Farva’s neighbors house burn down need gift cards, Lipstick’s sister battling addiction, Frumonga’s request of little boy with cancer, Pikachu’s wife having back issues

Nice work out there in the cold gloom. Thanks for allowing me to lead and change things up a bit today. Strong 2nd F at Panera following the run as well. Race season is creeping in and beach season will be here soon. Stay Hard!

BS Out

Frosty Foursome (+7)

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At least 6 for EC, pax of 11 for a frosty AO led by Yosemite, Norm, Dovetail, and Shredder. A foursome first? Dovetail had said the night prior that coordination wasn’t necessary as he bet nobody was doing the same thing he was. Well, overlap occurred. But it was a good time nonetheless.

Warm Up

Yosemite led warm-up and the first section of the main thing, starting with a Mosey with butt kickers and high knees mixed in, followed by a generous helping of SSH, windmills, Daisy pickers, and Sir Fazzio arm circles.

The Workout:

11s with Bonnie Blair’s and wall sit seal claps to the front and up.

Norm then took over with:
Partner 100s – Erkins, Derkins, Dips. One partner racks up reps while the other runs the track

Dovetail took the next 10 mins:
12-9-6-3 Quick-HIIT with 3 levels
Wall-sit kicks (alternating legs)
Clap merkins OR Hand raise Merkin OR merkin
Butterfly situps OR big boy situps OR LBC in cadence
Box jump overs OR box jumps OR step-ups
Derkin walk on one wall, erkin walk on the other, with frog jumps between (only did this once for the sake of time)

Combatives

Shredder led this section with the concept of trap-and-attack, defending against an attacker who has planted one hand near the throat, the other hand readying a haymaker. Talked about also using the surrounding environment as a weapon.

Mary:
No time, mixed into the thang anyway.

Prayer:

Mr Terrific’s dad’s upcoming surgery
Shredder’s co-worker Danielle – single mom, cancer, daughter in hospital with mental health issues
Ole Beater’s “snip-snip” surgery

We didn’t name him Lawn Chair (or Quitter!)

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A beautiful day at Tiger Blood.  Good friend of mine for a long time finally came out to join me and 9 others for an easy day of upper body and core.  Frisco made the trip across the wall to support SW native Dom.  I was waiting for the mumble chatter, but apparently devil burpees are the antidote to that!

FNGs: Powder Priest (Sonny -> It’s always Sunny in Philly -> Coke addicted Priest -> Alliteration is your friend)

Warm Up: Quick lap, SSH, Imperial Walkers / Hillbillys.  5 Devil Burpees at request of Da Business

The Workout:

Pikachu asked for low running.  He also didn’t actually show up, so….yeah.  Thank you for your leadership?

Thing 1:

12’s — Russian Twist + Double Merkin Absolutions.  Do 11 Twists, 1 Absolution, 10 /2 , etc.  Every 3 rounds, jail break to other side of the parking lot.
Protip: 10 double merkin absolutions, 1 twist, then 11 double merkin absolutions is none of the fun.

Thing 2:

I had originally planned Thing 3 to be at this point, but had to audible order.  We indian ran to the track and did the
“Beep Test“: 1 partner ran a lap while the other did burpees.
4x times, each time partner does 2 fewer burpees (and therefore run faster to finish together)

Thing 3:

Brokeback / Backbroke merkin combo.  Pair up, one of you does 10x backbroke, the other does 10x brokeback.
Run around the island, 8x, switch top and bottom.
There were absolutely no comments about who prefers to be a top vs. a bottom, why do you ask?

At this point the Carpex guys slipped off into the woods together.  I guess what happens in SW stays in SW?

Thing 4:
11’s — Shoulder Tap BTTW + Tysons.
We ran out of time and ended after 8 rounds with 10x of each.

Mini Thing:
Floor is lava on the tiger/dawg paws back to start

Mary: PICKLE POUNDERS

Announcements:
All the 3rdF you could want and more.  So glad to be part of this group and see the impact we’re making.  Way to lead guys.

T-Claps (Recognition): Solid effort out there this morning.  Always fun to hear guys encouraging an FNG and reminiscing about what it was like when they first came out.

Prayer: Whole lot of sickness and surgery out there.  Dom shared he got a new job.  Really solid conversation about prioritizing home life over work and the challenges we face to do that well.  Real solid COT guys.

Picking up the Six

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EC: Shredder and Mr. Terrific

FNGs: Not today

Warm Up:   10 x SSH IC, 10 x Frankensteins IC, 10 x Daisy Pickers IC

The Workout:

3 Mile route: Out and back from Ting to Earp Street.

5 Mile route – The Scooter:

 

 

 

 

 

 

 

 

Mary: Ran out of time

Announcements: Check Slack and Facebook. There are a lot of great 3rd F opportunities this weekend and in the near future. Shredder will be rolling out a survey in the next week or so to determine area of needs for PAX (marriage health, financial, fitness, etc) and look to set up meeting times to work on these areas. F3 is more than a workout and we are all here for each other. The message today was to try to work on these areas before it is too late.

T-Claps (Recognition): Everyone for picking up the 6 the entire route. Good work men.

Prayer: Sprinkler and his family, unspoken, injured PAX.

YHC took us out. Thank you for the opportunity to lead.

As Promised-No Burpees!

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FNGs: None
Warm Up: Mosey to back courts for SSHx20, Merkx10, HillBx10, ImpWalkx10, Faz Armx10for/back, Sealclapx10, Mtclimbx10
The Workout:Indian Run around track and stop at the starting point for exercise.  Another Indian run after each exercise.  20 Merk, 20 Squats, 20 CarDryDocs. Mosey to front playground for balls, bear crawl, monkhump 10, 15, 20 counts.  Mosey to front of school for Urk, Stepups(each leg), Dips.  Again 10, 15 and 20 counts. Mosey to rock pile where we chose a smedium size rock as it was going to travel with us. A variety of exercises to work upper and lower body alike.  All to 20 counts.  Squats, Curls, Triceps, Goblet Squats, WonderBras, St Leg Deadlift, Rut rows.  Each exercised followed with a lap or lunges.  Mosey to front lot for Mary
Mary: Popcorn Mary with your choice.  Only BlueHen and Sliderule were left out.  Sliderule on purpose(nobody wants to do the Devil Burpee
Announcements:
T-Claps (Recognition):
Prayer:Several were lifted up.