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Drowned Rats at the Yard

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15 Pax took to the pool for a run, swim, run at the prison yard.

Woody, Sunshine, Warbucks, Bondo , Fonzie  Banana Seat  POTS  Fumunga  LED  Sprinkler  Deadbolt  Shredder  Laettner  FRAM and  Breach on the Q

Warm-Up: Running to the pool from the parking lot,

The Workout: Partner up for laps, partner one was swimming laps while partner 2 was hitting the merkins for 2 rounds, then v-ins for 2 rounds and then burpees for 2 rounds followed by some squats while everyone finished up. Had a few mins to dry and off and then hit the pavement back to the yard. All the rats made it without drowning and all were accounted for.

Mary: Circle up for some LBC’s, box cutters, and Homer to Marge to finish off the workout.

Announcements: Picnic this Sat at Harris Lake(Check Slack for details)
T-Claps (Recognition): From Warbuck-very appreciative of all the donations to the NCCC unit they were very thankful for all the stuff that was donated.

We also learned a little more about POTS in COT.

Prayer: Fram-Prayers for his daughter-teenager not getting along with mom very well, Fumunga- His brother-in-law is getting a divorce and needs prayers to get through and for the kids.

Drilling holes at GP

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FNGs: None

8 HIMs posted to GP this morning;  A lot of hard work and a little disc golf. 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, 10×3 ct Willy Maze Hays, 10x3ct Daisy Pickers,

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, 20×3 ct LBCs, 10×3 ct Rockies, 10×3 ct Homer to Marge w/ rocks (Hence the name drilling holes)

Pax Pair up and each does 2 sets each of Rock Planks and Crab Rock Planks while the other runs two lines down and back. Squat Hold till all PAX are finished.

Mosey to the Wall of Pain

  • 80 ct Al Gore People’s Chair, 30×3 ct BTW
  • 80 ct Biden People’s Chair, 30×3 ct Ascending Testicles
  • 80 ct Prisoner People’s Chair

Mosey to the putting green:

PAX put discs and bear crawl to nearest for retrieval. Return to starting point for exercise

1 set of: 10×3 ct Merkins, 20 Squats, 20 lunges (10 each leg), 10×3 ct Split Jacks, 10x3ct Star Jumps, 10×3 ct LBCs, 10×3 ct Mountain Climbers

Announcements:  Raised over $3,500 for for HSPD 1st Aid Kits, GP 3 yr anniversary on June 26th along with the F3 Picnic in the Park.

Prayer Requests: Praise – Ellie got into Purdue, Cancun’s 2nd Dad recovering from a stroke, Walt (Forcep’s 2nd Dad) cancer in liver and kidney

Sheepdog 6/18/21 – Strike Fest

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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!

We’re not doing Irkins are we?

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FNGs: Nope
Warm Up:
Mosey to dumpster area for: GM, SSH, Imperial Walkers, Sir Fazio arm circles, merkins
The Workout:
Mosey to goodwill parking lot circuit
PAX chose an exercise (1 jump rope, 2 sets of rocks, and rest were bodyweight) for their spot and did that while runner goes to light pole for 10 monkey humpers and PAX rotated through all stations. Round 2 PAX chose new exercises and did pickle pounders by light pole.

Mosey to dumpsters
1 PAX held peoples chair while holding partner’s legs. Partner did 2 derkins and switch. Then all PAX held peoples chair for a 10 count by everyone. Repeated 2nd time with 20 count peoples chair for a nice burn.
There was some mumblechatter about partner irkins, but not on my watch.

mosey across the street for suicides. Stops were end of 6 islands on teeter side of lot – at stop alternate between 10 count of LBCs and LSF.

Mary:
Boat canoes, american hammers, 6 inch hold

Announcements:
Picnic, UNC donations

T-Claps (Recognition):
Woody for his strong F3 start. Almost a month now of nearly posting everyday.

Prayer:
Hasselhoff’s mom, injured PAX

Bondo took us out.

Easy as 1,2,3… Or not

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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.

Sheepdog-6/4/21

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FNGs: not today.
EC: Norm, Maybelline, Shredder
Warm Up: 1 lap around the parking lot, SSH, SFAC F&B, seal Claps & OH claps, chinooks & Moroccan night clubs, Frankensteins, IW, and Hill Billies.
The Workout: 6 stations. 1. First pax ran a loop around the parking lot and set the time for the rest. 2. Single arm clean and press, 25lb dumbbell. 3. Dips and Erkins. 4. Wing Chun strikes. 5. Single leg deadlifts. 6. Squat kicks. Pax rotated through twice. As the rain began we mossied to the parking lot where everyone participated in a little Build-a-Bear.  Pax started on one end of the parking line with 1 burpee, then bear crawled across the parking line to the other side; 2 burpees, etc to 10. 55 burpees total. Not going to lie. That was a suck fest!
Mary: Face in the rain for 100 LBCs in Cadence. 😖
Announcements: Triangle Tri tomorrow. Bed Build next weekend.
T-Claps (Recognition): Everyone beating the Fartsack despite the risk of heavy rain.
Prayer: Beerpressure’s wife’s new job as a councilor at HSHS. Cyclops’ niece passed away during a routing dentist appointment. 21y0. 😔

So much to do, but so little time

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FNGs:N/a today

3 Pax for Monthly Challenge EC and several for an EC run.

Warm Up:Side straddle hops, arm circles forward and reverse, seal clap, overhead claps, daisy pickers

The Workout: I started with a blast from the past, my first visit to this AO was the 1776 workout on July 4th 2018.
Mosey around the parking lot and head towards the shelter for 16 rounds of 31 seconds on, 9 seconds off Tabata work:

  • merkins
  • high knees
  • Scorpion dry docks (not enough pull up bars for everyone so I subbed this one out)
  • Plank jacks
  • Side straddle hops
  • Turkish get ups
  • Overhead claps
  • American hammers
  • Lunges
  • Step ups
  • Squats
  • Moroccan night clubs
  • Mountain climbers
  • LBCs
  • Dips
  • Plank shoulder taps

Bear crawl across the parking lot and 7 burpees to finish it off

Mosey to the legendary Abyss for some Dora style partner work

  • 100 Planche merkins (great for biceps)
  • 100 AG squat front kicks
  • 100 mountain climbers (L/R=1)
  • Pick up the 6 and a 10 count squat hold
  • 100 boat canoes
  • 100 crab cakes in cadence between all PAX

Mary: Mosey back to the parking lot for an Embrace the Suck hold (3 minutes). Finished with 25 low and VERY SLOW flutters.

Announcements: Several Pax doing the Triathlon Saturday and they are looking for volunteers, some 3rd F opportunities coming up, my 4yr F3 Anniversary is this Saturday and I’ve got the Q at GP.
T-Claps (Recognition): Everyone that came out this morning despite the threat of pouring rain, and especially those that did EC.
Prayer: We all took a knee and I took us out.

Memorial Day Murph Challenge- 2021

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32 Pax showed up today to help me (Shredder) celebrate my 4 year F3 anniversary and more importantly pay respect to our nation’s fallen during our annual Memorial Day Murph Challenge.

Impressive effort by all, especially after the May Challenge. 30 joined in on the Murph, Dauber (IR) joined to capture the event and support with donuts, and Breach (after doing a Murph at 0600) stopped by to give us his thoughts on Memorial Day and his recent visit to Arlington National Cemetery.

Warm Up: short warm-up with SSH, Good Mornings, Willie Mays Hayes, & Frankensteins. Pax counted off by 2s and headed off in opposite directions for Mile 1.

The Workout: 1 mile run, 100 pull-ups, 200 push-ups, 300 squats, 100 mile run.  Since this is F3 the last mile was an Indian Run race with the slower group having to knock out 50, scratch that, 20 Burpees. After a quick “speech”, the two groups took off in their different directions.

The mental battle was in full effect as my mind kept telling me “you need to quit”, just after I told everyone we needed to learn to Embrace the Suck. But Pax did what they do best and mentally drug me through the last mile.

As everyone wrapped up their last mile and came back together, guess what…..? Yep. We all did Burpees.

T-Claps (Recognition): We raised $425+ for HSPD first response bags. Sprinkler’s team donated 1/2 of their May Challenge winnings to the 1st response bags and 1/2 to the FQV bed building. Great work #HIM.    

: YHC took us out. Remember why we have a Memorial Day. Freedom is not Free! 🇺🇸

Site Q finally gets a chance to lead Ground Pounder again

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FNGs: Welcome Fireball (bartender and military) and YHC’s son Joystick (gamer) 

10 HIMs posted to GP.   YHC brought the music box, basketballs & discs.  

Warm Up: 10x3cts of: Good Mornings, Willie Maze Hays,  Daisy Pickers, Arm stretches, Imperial Walkers and Hillbillies.

The Workout

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

3 sets of 10x3ct of each exercise:  Curls for the Girls, Overhead Tricep Press, Bus Drivers, Rut Rows and Ground Pounders. On your six for 3 sets of 10x3ct Rock Press,  1 set each of 10x3Ct Windshield Wipers, Heel Taps, Rockies, LBCs

Heavy Hoops:

Pax line up for a game of knockout. Prisoner squats in line, SSH once you are knocked out.

Mosey to the Wall of Pain

Wall of Pain: 

10x3ct Prisoner Peoples Chair;  Australian Ass Smackers,  Al Gore Peoples Chair, Ascending Testicles, Moroccan Peoples Chair, BTW (5 ct down the line).

Mosey to the disc golf putting green

Heavy Discs:

9 discs in play at all times. PAX put discs; Make it and lunge walk to closest disc, Miss and bearcrawl to closest disc.  YHC stopped tossing four times for exercises: 10x3ct Homer to Marge, Freddie Mercuries, Merkins and Lunges

Announcements: Memorial Day Murph; Fund Raising for HSPD to provide 1st Aid kits.

Prayer Requests: For our military, injured PAX (ShamWow and Wrangler), YHC asked for prayer through an interview process.

1 Fire Alarm, 2 Kettle Bells, 5 Maces, and 6 Pax

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EC: Pikachu, Deadbolt, Shredder

FNGs:

None

Warm Up:

  • Ran a Lap around the parking lot
  • OYO Burpees x 5
  • SSH IC x 20
  • Good Morning IC x 10
  • Daisy Pickers IC x 10
  • Fozzio Arm Circles IC x 10 FWD and IC X 10 REV
  • Seal Claps IC x 10
  • Overhead Claps IC x 10

The Workout:

Time Keeper: Farmers Carry with 50lb Kettle Bell in each hand, Remaining PAX switch exercise every time a PAX completes a lap around the traffic circle

  • Exercise 1: Offset Curl
  • Exercise 2: Offset Row
  • Exercise 3: Offset Shoulder Press
  • Exercise 4: Reverse Lunge
  • Exercise 5: Switch Squat
  • Exercise 6: Ab row

We did this for 4.5 cycles through the exercise list.  During the first round of exercises the Holy Ridge Middle School Fire alarm went off, and had us all hopeful that Caveman doesn’t get evicted.

Mary:

Completed 2 rounds of random Ab Exercises called by PAX

Announcements:

  • Brandon will be getting his new chair delivered this Friday and Lipsync will be taking him to BlackDog on Friday at 5:30 PM.  Would be great for as many PAX as possible to make it out there.
  • Memorial Day Murph on 31-May, consider donating money to First Aid Kits for HSPD

Prayer/Praise:

  • Deadbolt’s daughter is turning 23.  Congrats to her and the Deadbolt family.