FNGs: None
Warm Up: Led by Socrates! Plenty of stretching and mumblechatter.
The Workout: Led by Norm! Team work with multiple rock reps with the other member moseying to the bleachers to perform another exercise.
Mary: Led by Socrates!
Finished with prayer.
Workout Date: 07/06/21
FNGs:None
Warm Up: Side Straddle Hops x20 In Cadence, Good Mornings x5 IC, Imperial Walkers x20 IC, Sir Fazio Arm Circles x10 IC forward, x10 IC reverse
The Workout: Mosey across street to school quad for Sevens up the ramp (squats/star jumps). Bear crawl up the ramp. Mosey to picnic tables for 10-15-10 bench work pyramid. Mosey back across street to the park entrance. Burpees x5. Mosey down street to stop light. Merkins x10. Mosey down side street to other park entrance. Squats x10. Mosey into parking lot for four-count American hammers x20. Mosey to walking loop and partner up for 1/2 Dora 1-2-3 (50 merkins, 100 LBCs, 150 Squats). Jack Webbs.
Mary: Dolly, Homer to Marge, Freddy Mercurys, maybe another one or two. All x10 IC.
Announcements: I forgot to mention the Carpex/South Wake Q swap weeks (last week of July, first week of August).
T-Claps (Recognition): Thank you PAX for the AO advice.
Prayer: Safe travels for Norm’s move to El Paso, Gamecock’s job prospects.
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
FNGs: none
EC: @Finkle, @Martini, @Norm
PAX: @Finkle, @Martini, @Norm, @K I T T Y L I T T R
Warm Up: Mosey around the park circle, then did good mornings, daisy pickers, lots of leg stretches.
The Workout: 11’s with squats at one end of parking lot and goof balls at the other, running the whole length of the parking lot down at the nest. To be fun we did the goof balls by the ladies workout group that meets there on Tuesday mornings.
Second event was four corners in the parking lot with stacking ab exercises. We stacked boat canoes, pickle pounders, not so lazy boy chairs can’t remember the 4th one. All in a ten count cadence. Mode of transportation: on the long side we did Indian bear crawl nippler taps and short sides we did lunge holds with a lunge walk from the person in back.
Mary: Ran out of time.
Announcements: 6/26 F3 picnic at Harris Lake Park, same day Rugged Maniac.
T-Claps (Recognition):
Prayer: Teresa (pancreatic cancer), Finkle’s shoulder, Martini’s man baby named Spike, and Norm and family in their transition.
Arrived at Mutiny this am to find about 4 cars in the PVA. I headed down to the circle behind Club Works to unload some coupons. Once unloaded I met all the PAX at normal starting spot.
FNG: Welcome Rob Del Riego F3 abacus
Warm Up: We joined forces with Red October for a lap around the gym. Circled up for 30 IC side-straddle-hops, 10IC good mornings, imperial walkers, hillbillies, Frankenstein’s, merkins. Red October went to shelter and we headed off to lower parking lot.
The Workout: Once I realized we had 11 PAX I had Fram head to his car to grab some more coupons. While we waited for him, we ran suicides. After that we lunged walked, bear crawled and crawl beared to the end of the lot. It was here that I went over the stations. Below is what we did:
One PAX on tire carry around circle. He was the timer.
One PAX moseyed to stop sign at top of hill and returned.
American Hammers with weight
Bench Press w/RR weight
Mace triceps extension
Bent over rows w/weight
Squats w/mace rotating L/R hand
Fire Hose Press
Weights between legs roatating hands
Overhead rotations w/weight
Once we rotated through we formed 2 lines and Indian Run around gym. At the 1st corner was 5 burpees OYO. Lined up and 2nd corner 5 burpees OYO, 3rd 10 Merkins on my up and down, last corner 20 crab jacks. Indian Run back to coupons. Loaded them up in the truck and headed to the wall for wall chairs w/seal claps. We then BTW for a 30 count.
Mary: Dauber and Gump were already there stretching. We did 30 IC low-slow flutter, homer-to-marge/left/right leg up also to 10 IC. Stretched and Have a Nice Day!
Announcements: 11:00 am this Saturday F3 Cook-out. See slack for details.
T-Claps: Fram for wearing over 30lb vest the entire workout and to all who EC this am. Special recognition that my workout met the standard for 16 bit. He knows what I am talking about. Glad I did not disappoint you!
Prayers/ Praise: 16 bits mother-in-law battling cancer and treatments, Kayleigh, Daubers daughter travel mercies headed back to Baylor. Praise Fanny Pack daughter graduating 5th grade.
Something that hit me the Preacher said yesterday in Church.
“Who’s beautification process are you enrolled in?”
The world or the kingdom of GOD?
You’ve got to know where you are supposed to be!!!
Honor to led Gents!!
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!
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.
FNGs: None
EC: Finkle and Gamecock
Pax: @Norm, @Beerpressure, @Cyclops, @Gamecock, @Finkle,
Warm Up: Nice mosey around the parking lot and then some stretches and warm up exercises.
The Workout: First event we went to the rock pile to pick out a friend. Each Pax got the opportunity to run around the gym block as a timer while everyone else did a rock exercise: curls for the girls, overhead press, rut rows, tricep-extensions, rock chest presses on six. To spice it up we switched rocks each time.
Second event: We took a short mosey over to the basketball court to play a basketball game of knockout. Those who were in line had to do a prolonged stint of exercises ranging from lbc’s to dips, to merkins.
Mary: In cadence: outlaws, American Hammers, reverse lbc’s, boat canoes, and outlaws.
Announcements: Bed build with SIHP at Kohl’s Saturday morning.
T-Claps (Recognition):
Prayer:
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
19 PAX joined in on some Ultimate for a pre-summer humid filled workout. We had one visitor from F3 Raleigh come by and partake (@Oloff)!
Prayers for Warbuck and the passing of his son 5 years ago. Flo-Jo family healing from Cancer.