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To the Pain! And then some

/in /QIC:
PAX: , ,

FNGs: N/a
Warm Up: Kicked it off with a follow the leader and line agility work around the parking lot. Circled up for fozzy arm circles, seal claps, fozzy arm reverse, overhead claps, Michael Phelps, good mornings, and daisy pickers.
The Workout: Mosey to the back of the school to see what equipment I had to work with.

Saw a quote on Twitter yesterday from  Muhammad Ali: “I only start counting when it starts hurting because they’re the only ones that count. That’s what makes you a champion.” This inspired To the Pain where the goal is to get 10 reps of each, only counting after it hurts.

1st round – merkins and Australian rows x3

Jog a lap around the track

2nd round – dips and squats x3

Jog a lap around the track

3rd round – irkens, monkey humpers, derkins, star jumps

Called due to time and we made our way back to the front parking lot

Mary aka Combatives: Using pressure points and knockout points to disable your opponents
Announcements: CSAUPs and runs galore coming up
T-Claps (Recognition): Thanks to Shredder for showing up and making 2+ miles EC enjoyable
Prayer: Covid, Families dealing with the loss of a loved one, the US and it’s leadership, and the situation in Afghanistan.  I took us out.

All out War at Sheepdog

/in /QIC:
PAX: ,

FNGs:N/a
Warm Up: Kicked it off with a follow the leader lap around the parking lot and several line agility drills.
Circle up for side straddle hops, arm circles forward and reverse, seal claps, overhead claps, good mornings, and daisy pickers.
The Workout: Had to make some changes on the fly to adjust for a 3 man card game of war, but here is basically how it went.

Deal out all of the deck and hand out to each pax. Each pax flips their top card and the highest card wins. The winner gets to choose an exercise and adds the top two cards to get the rep count. The losers do a burpee and then all pax do whatever exercise is chosen. If the top two cards are a tie, then all Pax do a specific exercise for 30 seconds AMRAP, and whoever between the pax that tied that does the most reps wins. The losers do a penalty burpee and the winner picks the exercise to do as normal.

After going through all of the cards, Shredder led us in some knee striking techniques/practice.

Mary: Embrace the suck to close this one out
Announcements: Several runs and CSAUPs coming up
T-Claps (Recognition): Shredder for pushing me through 2 miles of EC
Prayer: I took us out

Midget finds a new pimp hat

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FNGs: none
Warm Up: mosey to the Goodwill parking lot – DP’s, SSH, Sir Fazio front, back, seal clap, over head clap, low slow flutter
The Workout: mosey to the hill – bear crawl up, headed to guard rail for some irkins, derkins and dips, next set ran backwards up hill and repeato on the irk, dirk and dip.  Took for the sunrise parking lot, DORA action partner up for 100 calf raises, 150 merkins, 200 squats.  A 7 HIM took the short jaunt back to the rock pile behind the peeter for some curls for the girls, overhead press, and tricep extensions.  One round of balls to the wall and people’s chair wrapped up this edition of Purple Cobra.  While we didn’t find the Zebra cobra, Midget found a pimp hat on the hill and proceeded to put it on his dome…commenting that is smelled like piss, he immediately took it off.
Mary: mosey back to the cars just in time for have a nice day
Announcements: races coming up – Derek Davis and Travis Manion
Prayer: Crab legs, Midget’s friend from GA on GrowRuck that found F3

Sheepdog- 8-6-21

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EC: Shredder 

FNGs: none
Warm Up: a host of F3 favorites, including SSH, SFAC, IM, HB, Frankensteins, and Merkins
The Workout: jogged to the side of the school for some 11’s with squats and merkins. We then did Erkins, dips, squats while building on some Wing Chun concepts of pushing, striking, and wedging.
Mary: LBC, LSF, and Box Cutter.
Announcements: Travis Manion 911 run, Derek Davis run.
Prayer: unspoken

Treat me like a timeshare

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FNGs: None 

7 HIMs posted to GP on a moist morning.  YHC brought the music box, Breach brought the Medicine Ball.

Warm Up: 10x3cts of: Good Mornings, Willie Maze Hays,  Daisy Pickers, Sir Fazio Arm Circles (both directions), arm/shoulder stretches,  20x3ct SSH,

The Workout

Circle of Rock (of course): Mosey to the Rock Pile pick a LARGE rock. Alternate rocks between exercises.

3 sets of 10x3ct of each exercise:  Curls for the Girls, Overhead Tricep Press, Wonder Bras, Rut Rows, Bus Drivers and Ground Pounders. 10x3ct:  Windshield wipers, Box Cutters and Low Slow Flutter; 3 sets of 10x3ct Rock Press & Skull Crushers

Mosey to the basketball court

Combat Ball

20 minutes of 4 on 3 Combat Ball: PAX split into teams and used a 10lb medicine ball to play basketball.  Rules:  There are no rules except you can only take 3 steps before having to pass the ball.  Fouls were not penalized, very few (if any) goals were made outside of 3 feet, the ball was slippery and heavy, Gump almost took one to the face, but everyone had a great time.  

Announcements: Register for the Travis Manion Event on 9/11

https://www.travismanion.org/events/911-heroes-run/

Prayer Requests: For all those suffering with COVID:  Prayers for David – Travis Manion SE Coordinator;  Cyclops has 3 employees in the ICU, Hazmat lost 2 coworkers.

T-Claps: For everyone who came out on what was supposed to be a downpour of a morning

Sheepdog 7/30/21

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4 Pax at Sheepdog.
FNGs: None
EC: just YHC

Warm Up: SSH, SFAC, Michael Phelps, Frankensteins, Mercins.  We also loosened up with some hip and knee rotations.
The Workout: Three sets of three exercises rotating through Staggered leg squats, dips, mercins, derkins, erkins, single-leg deadlifts. We then practiced several boxing drills.
Mary: LSF, Box Cutters, LBCs, Crab Cakes.
Announcements: pikachu‘s move.
Prayer: 🙏🏼

Cheers, Norm

/in /QIC:
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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

1776 – Celebration of Freedom

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There are lots of ways one might choose to celebrate the freedom that we so often take for granted. The F3 way is to have a brutal beatdown that serves as a reminder that freedom isn’t free – it was purchased and preserved by countless patriots who made the ultimate sacrifice.

“There is no greater love than to lay down one’s life for one’s friends.” – John 15:13 (NLT)

YHC is truly grateful for my F3 brothers who push me to become a better version of myself – physically, mentally, and spiritually. Thanks for the push to get through the 1,776 reps! Keep up the great work HIM and keep pushing each other!

FNGs: Scissor Hands

Warm Up:
Pledge Of Allegiance
SSH x20 IC
Good Mornings x10 IC
Daisy Pickers x10 IC
Frankensteins x10 IC

The Workout:
THE 1776
– Start with 1,776 yard run (1.01 miles)

Set 1 (100 reps of each – break down into 5 sets of 20/ 10 sets of 10, etc.)
Merkins
Side straddle hop – IC
Lunges – IC (100 each leg)
Set 2
Pull ups
Imperial walkers – IC
Squats
Set 3
Overhead claps – IC
Mountain climbers – IC
WW2’s
Set 4
Dips
Plank Jacks – IC
Step ups – IC (100 each leg)
Set 5
American night clubs
American get ups
American hammers
Ground pounders (mosey to the rock pile and choose wisely)
100 yard bear crawl
76 burpees
Badges of honor/pain
Patriot: partner up and each pax do half the reps
American eagle: complete all exercises flying solo

Mary:
We walked the field and picked up trash

Announcements:
Q Swap with Carpex the last week of July

T-Claps (Recognition):
Several PAX did EC before the 2-hour beatdown. Impressive!

Prayer:
Doc & YHC moving soon
Martini – Kidney stones
Overturned vehicle on Piney Grove Wilbon
Family of Owen Reed Schroeder who was killed in Holly Springs – park bench dedicated in his memory

3 Year Anniversary of GP

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FNGs: None

9 HIMs posted to GP;  A lot of hard work as disc golf plans were foiled by a tournament.  YHC brought the music box.

WarmUp:

10×3 ct Good Mornings, 10×3 ct Emperial Walkers, 10×3 ct Hillbilly’s,  20×3 ct SSH, 20 Fozzie Arm Circles, 4×10 ct arms stretches, 10x3ct Daisy Pickers, 10x3ct Windmills

The Workout

Circle of Rock: (Rotate rocks between exercises).

3 set of 10 x 3 ct of each exercise:  Curls for the Girls, Overhead Tri-cep Press, Wonder Bras, Bus Drivers,  Rutrows, and Ground Pounders.

3 sets of 10×3 ct Rock Press, 3 sets of Skull Crushers, 10×3 ct Windshield Wipers, 10x3ct Box Cutters, 30×3 ct 6 inches, 10×3 ct Rockies, 10×3 ct Rock Spanks (with and without consent), 10x3ct Heal Taps

Mosey to the Playground

2 sets of 20 Single leg Step ups, 20 Dips, 10 Star Jumps, 20 Erkins, 10x3ct Mountain Climbers

10x3ct Freddie Mercuries, Boat Canoes, 20x3ct LBCs

COT: stretches for your buns, hams and calves

Announcements: 1776 on 4th

Prayer Requests: Strategery’s Daughter in Hurricane Marco island where hurricane path is forecasted,  Farva cousin John cancer in lymph nodes.

 

Cobra Kai Never Dies

/in /QIC:
PAX: , ,

Couldn’t pass up the opportunity to do a cobra workout at Sheepdog after the zebra cobra in Raleigh. 

FNGs: N/a

Warm Up: Warmup lap around the parking lot then circle up for the following: Side straddle hops, Arm circles forward and reverse, Daisy pickers, Imperial walkers, and Hillbillies

The Workout:

Plank snake agility around the entire parking lot then circle up for C.O.B.R.A.

Captain Thor’s x 10
Ohh baby’s -homer to marge/pickle pounders  (10×10)
Bear crawls down and back
Rochamburpee (rock/paper/scissor x10 with partner, win or tie does a merkin, loser does a burpee)
Air Drama (squat as low as possible then calf raise x10)

Snake run around the parking lot

Cobra Kai – do each exercise based on my command
Strike First – sprint down and back
Strike hard – explosive clap merkin then 2 strikes
No mercy- max merkins then hold plank until I call time

Snake run around the parking lot

Repeat Cobra Kai on my commands
Strike First – sprint down and back
Strike Hard – squat jump
No mercy  – 10 squats then deep squat hold until I call time

Shredder led 8 minutes of Cobra Style striking techniques and crossover applications

Mary: Around the horn exercises with each Pax leading a 10 count: Hello Dolly, LBCs, Crab Cakes, and Have a nice day

Announcements: 1776 workout on Sunday at Womble
T-Claps (Recognition):
Prayer: 16-Bit’s mother in law, Farva’s cousin, and a praise for the bed build/deliveries