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YHC didn’t make it out for EC due to wallpapering late into the night prior, but Shredder and Norm got theirs in. Snap in the house for his first Sheepdog.

Title courtesy of Shredder after YHC was said to be misleading first by saying we’d mosey around to the back, but by way of the front, and later, that the first exercise was most challenging when in fact that turned out not to be the case.

Warm Up:

SSH, Moroccan night club, frankensteins, Imperial walkers, Michael Phelps, and Good Mornings.

The Workout:

Tabata style, 4 groups of exercises, each one having a main exercise and an active recovery exercise in 3 sets, 40s/40s first set, same for the second, and third was 40s/20s. 1 min break between each group.

Group 1
Work: Lateral tap-overs to hop
Active Recovery: Plank

Group 2
Work: Double merkin to double plank jack, with a shoulder tap on each plank jack
Active Recovery: Squat hold

Group 3
Work: Straight-leg bicycles
Active Recovery: Reverse plank

Group 4
Work: burpee followed by rocket hop (squat jump on 4 compass points)
Active Recovery: Superman (on belly, arms & legs up)

Combatives:

Circle block/strike combo, low and high

Mary:

Round-robin: American hammer, LBC, Freddy Mercury, Pickle Pounders, Box Cutters
Announcements:

1776 workout tomorrow, 6am @ Womble

Prayer:

Just the general state of things, for F3 men to stay healthy and strong.

Give Me Liberty, or Give Me Suicides – Patrick Henry (probably)

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That’s the real quote. No need to look it up. In honor of Independence Day, we stepped into our role as minutemen and walked in line formation against the British.

FNGs: None

Warm Up: Mosey Lap, Good Mornings, Imperial Walkers, Hillbillies, Daisy Pickers, Sir Fazio Arm Circles, Michael Phelps

The Workout: Suicides with the cutbacks set every 3 parking spaces. 5 cones total. In between runs, we would “walk” straight through the parking lot stopping at each cone to perform an exercise. Then “walk” back to the start with another set of exercises.

*Suicides*, Dulkwalk to 10 squats (50 totoal), Bearcrawl to 5 merkins, *Suicides*, Lunge walk to 10 lunge pulse, Crab walk to 5 Carolina dry docks, *Suicides*, Frankenstein to 5 burpees, Mosey to 10 shoulder taps, *Suicides*, Toe Lunge to 10 calf raises, Inchworm to 5 turkish get-ups.

That’s enough of that. We moved to the Red, White, and Blue exercises.

Recovery Mosey, Wall Sit w/ seal and overhead claps, Balls to the Wall. Redbull Smurfjacks, Werkin, Bobby Hurley.

Mary: LBCs, Freddie Mercury, American Hammers, Low Slow Flutter, Boat Hold, Plank Hold, Have a Nice Day

Announcements:Mulch sign up, Norm Picking up KG co-Q, July 4th 1776 workout

T-Claps (Recognition): All who came out

Prayer: Modify as he steps back, Buttermilk’s recovery

That’ll Make You Feel Alive!

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Stop #2 on my self imposed 5 day Q and EC tour.  This time, YHC hit the cozy confines of The Nest down in the heart of Fuquay-Varina with the promise of getting in some last day RUNE miles and to see some FV brothers I don’t see in the gloom so much. The Nest is an AO with quite a few features and lots of options for a solid Q.  One feature worth noting today would be road rash on the back and knees doing exercises today.  Good amount of gravel in the skin. It’s not a Possum Trot level surface, but many places at the Nest are not friendly.  This includes the grass.   Word of wisdom, don’t do burpees or merkins in the grass down by the entrance! You, like Buttermilk, May get to feel very “alive” if you do.  Not sure if it was fire ants, sand burs, or just grass thorns, but Buttermilk got some in his hands and apparently it’s not pleasant!

EC: Fanny Pack, Dovetail, Gamecock, 16 Bit, Boy George, Norm, Buttermilk.

FNG’s: Too soupy???
Warm Up: Circled up for Good Mornings, IW’s, HB,s, Frankenstein’s, Fazios, and Chinooks.  Mosey up to the street.
The Workout: With it being the last day of RUNE, YHC knew and pre- blasted there would be a fair amount of running. Ended up with about 2.5 during the workout today. Pax drew the 7 of Diamonds to get that done today.  Each corner around the perimeter of the park for each round had: 7 burpees, 14 WW2’s, 21 Jack Webb’s ( 7 merkins with 21 air presses), and 28 Shoulder Taps. Pax all did a great job of taking duty and calling counts.

Mosey to wall and partnered up. 1 partner does People’s Chair while other bear crawls to the curb and does Irkins to a 5 count, bear crawl back.  Switch. We did this on a descending count of Irkins from 5 to 1.

There was some mumblechatter and disagreements about mileage today so YHC wanted to put that to bed by calling a mosey loop in the parking lot followed by an Indian run that gave us a couple more spins around the lot. Return to the shovel flag for Mary.
Mary: Freddie Mercury’s, Plank Holds (standard and chill cut/2 rounds). Have a nice day.
Announcements: Mulch. Sign Up.
T-Claps (Recognition): Plenty of EC today!
Prayer: Finkle to finish strong on a software engineering class he’s doing.  Dovetail stepped up to take us out.  Honor to lead in a new place. Gotta get down to the FV more often.

RUNNING THE CIRCUIT

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FNGs: None
Warm Up: Arms and legs stretches, Daisy pickers, SSH, Imperial walkers, Hillbillies, FAC
The Workout: A circuit of 10 exercises were set up starting from the restrooms down to the shelter near the playground. 20 LBCs, 15 Wonder bras, run to next exercise of 10 Burpees, lunge to weights for 15 curls and 15 overhead presses, run to circle drive for some bear bowling 1/4 way around the circle, running to the picnic tables for 20 sitting back pulls with bands while partner held plank, 20 squats followed by some coyote ugly. Run back up to the restrooms to rinse and repeat until time ran out.

Mary: Joined by LED & Fonzie from Red October.  Freddy Murcurys, Homer to Marge, pickle pounders, 6 inch hold then spread em, back to 6 inch hold and then 45 degrees, spread em and back to 6 inch hold. Diamond merkins, and WWIs.
Announcements: New AO, (sorry Gump I forgot the name), mulch signup for Bass Lake
T-Claps (Recognition):
Prayer: Fumungas family with a sudden unexpected death. Struggling relationships.

Sheepdog – 6/26/20

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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.

LipSync’s 4-year anniversary Q at the location where it all started

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AO: Kenny’s Grave

Date: 25-June-20

Warm Up

  • Run to rock pile and grab a rock
  • Circle up for Warm-up: Side straddle hop, good mornings, Frankenstein’s, imperial walkers, Hill Billies and seal and overhead claps

The Workout – My Greatest (aka: favorite exercises)

  • Barely curling across parking lot
  • Hit the greenway with John Cusack’s
  • Two rotations of squat hold Indian runs with rock
  • Curls for the girls with running lap around the group as the time keeper
  • Rocks spaced out along greenway with alternating bear crawls and crabwalks
  • Jack webs in grass next to baseball field
  • Wonder bras at bathrooms
  • Return walks and jog to Mary

Mary

  • LBCs, Freddie Mercurys, box cutters and have a nice day

Announcements

  • Still openings for mulch spreading this Saturday
  • We need more HIMs to step up to Q. Our Q sheets should be filled out 3 weeks instead of looking for Qers each week.

Prayer Request

  • Our Country
  • First responders and hospital workers
  • Gamecock’s 2.0 due this November
  • Traveling mercies during the summer break

Take me out to the ball game

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This morning YHC promised some fun at the workout while everyone was gathering around.  Not “fun” fun but actual fun.  I hope I delivered on that.

FNGs: Not today

EC: Norm

Warm Up:

Lap around the tennis courts and then circle up in the parking lot for:

SSH x20 IC

Frankenstein x10 IC

Butt Kickers x10 IC

Windmills x10 IC

Daisy Pickers x10 IC

Imperial Walkers x10 IC

Merkins x10

The Workout:

A quick swing past my car to grab a ball and bat and we ran down to the concession stand to rip off some quick sets at the short wall.  We did 10 stepups with each leg (20 in all), and then 10x irkins, dips, and dirkins.

Afterwards we headed down to the softball field and met at home plate.  PAX counted off to establish batting order and instructions were given.  Each one would get up to bat and hit the ball.  We would all run to the ball and the batter would call out a 10 count of an excercise of their chosing.  If the ball did not make it past the pitcher’s mound before hitting the ground there would be 2 penalty burpees and a strike out would result in 5 burpees.  Luckily no one struck out and there were only two instances of the ball not making it in the air past the mount.  Lots of different exercises were called out and I can’t remember them all but there were burpees (there always has to be that one guy), star jumps, bobby hurleys, LBCs, big boy situps, monkey humpers, and a lot more.  I think in all we made it through 16 batters.

After the first time through the line up we “ran the bases”.  Bear crawls were done from home to 1st base, crawl bears from 1st to 2nd, crab walks from 2nd to 3rd, and duck walks from 3rd to home.  Afterwards we started back at the top of the lineup.

Once we started to run out of time we gathered on the drive way for a slow Indian run up to the tennis courts to circle up for…

Mary:

YHC called out an exercise that he learned while perusing the exicon one night called the Dr. W.  It’s an 8 count exercise.  I’ll let the exicon describe it:

“Dr. W is a sufferable 8-count ab exercise that combines Dolly, Rosalita, and the W; often within the 6MOM. Always a #CrowdPleaser. 1 is legs apart like a Low Dolly, 2 is legs together, 3 is raise the legs to Rosalita position (45-60 degrees-ish), 4 is spread ‘em, 5 is The W (hands together and stretching forward between your legs), 6 is the return to your back (legs still up), 7 is legs together, 8 is legs down. 5-8 Dr. W’s is a good start to get the pax coordinated with the counting. 10 is a magic # that most build up to 15 is just dumb and torture #FetalPositionMaker Qtip – We always emphasize that the W is on the 5 count. Kinda breaks down the motions and gives a 2nd starting point.”

We did 10 of those.  I like them, they’re fun.  After that it was 10x American Hammers and then HAND.

Announcements:

Bass Lake mulch again this weekend.  There were several HIM that signed up but now can’t do it so there are open slots for those interested.

New COVID friendly BRR guidelines came out yesterday from the race director.

Prayer:

1st responders.

Crosby has been sick.  Hopefully he recovers soon and can get back to his regular not posting.

 

Thanks for the privilege of leading you all this morning.

010000

Helping Fumunga Lose The Vacation 15 lbs

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PAX: Fumunga, Gamecock, Banana Seat, Yosemite, Finkle, Norm, Buttermilk

7 PAX met in the Nest with ~98% Humidity with no mosey in sight.

Warm Up: 2 Laps around the Parking Lot with dynamic stretching.

The Workout: 25 Seconds on; 5 Second Rests

Round 1: Bobby Hurley’s, Deconstructed Lower Burpees, Side Shuffles, Goofballs, High Jump Knee Tucks; Repeat 4 times

Round 2: 180 Squat Jumps, Mountain Climbers, Switch Lunges, Crap Kicks, Full Burpees; Repeat 4 times

Round 3: Straight through Round 1 and Round 2

Mary: 25 seconds on, 5 second rest
Rising Flutter Kicks, Rockers, Toe Touches, Heel Taps, WWI, Slow Scissors, Freddy Mercury’s, WWI

Announcements: Mulch, 10 Year F3, Emphasized Pikachu’s Announcements on Slack

Prayer: Those that have recently lost love ones, Gamecock’s 2.0 due in November, Fumanga and his M.

Possum Trot

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FNGs: Welcome Brownie!!
Warm Up: 1 lap around tennis courts SSH, Imperial Walkers, Hillbillies, Daisy Pickers, Speed hops (side to side/ front to back)
The Workout: two groups 1 football 3 stages of throwing and catching. Round 1 drops equal 1,2,3 burpees. Run to fence with 25 lbs weight between throws. PAX not throwing/catching call out random exercises at each stage of throws rotate through group. Do burpees after each PAX member throws. Round 2 double burpees 2,4,6 for drops and one throw with a frisbee. Total burpees 80+ PAX that can throw and purposely catch 5. PAX that challenged us to be leaders 1. (thanks for the leadership advice Pots)
Mary: Incorporated in workout.
Announcements:
T-Claps (Recognition):
Prayer: Co-worker of Sprinkler.

2,000 Rep Dora, Sheepdog Style

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FNGs:N/A
Warm Up: Mosey around the parking lot and circle up. Started with side straddle hops, good mornings, fozzy arm circles forward/reverse, and daisy pickers with a clap behind the back.
The Workout: Partner up for Dora: 100 squats, 200 merkins, 300 LBCs, 400 jump ropes (normal for most, fancy Double Dutch if you’re Gump!)

Mosey to the back for the kickboxing that was mentioned in the pre blast

Surprise another Dora! 100 chair kicks, 200 back kicks, 300 front kicks, 400 jab cross combos

Mary: About 4 minutes of embrace the suck holding plank and doing variations including 1 arm up and repeated up/down chill cut
Announcements: Signup to mulch in Holly Springs, reach out to Breach for opportunities to support Veterans
T-Claps (Recognition): Pikachu running 5 miles to get to Sheepdog, doing EC, and  running home after the beatdown
Prayer: Martini and his family, others that have lost loved ones recently, friends and family that are sick