Sheepdog 6/18/21 – Strike Fest
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!