AO: Sheepdog (South Wake)
Workout Date: 07/09/21
Norm gave me a heads up at The Nest on Tuesday that Shredder ran a unique boot camp AO at Sheepdog. Namely, that Shredder usually stepped in to Q about ten minutes of combat/self-defense training at the end of most Qs. This piqued my curiosity, of course.
Warm Up:
State the mission, check for FNGs (0), and give the disclaimer
Side Straddle Hop x20 In Cadence (IC)
Good Morning x5 IC
Imperial Walker x20 IC
Sir Fazio Arm Circles forward x10 IC, reverse x10 IC
Main Event
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:
Some combination of Dolly, Homer to Marge, Freddy Mercurys, maybe some others. All x10 IC.
COT:
9 PAX
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
Prayers spoken and unspoken.
I don’t remember who took us out.
Naked Moleskin:
Good Luck to Norm on his move to El Paso!
Self defense was interesting. I think I would need to practice it a lot more, but I enjoyed it. T-claps to my partner, Beer Pressure.
This was my seventy-fourth #F3Q21 #2021Challenge Q (seventy-sixth overall). Next Q is Saturday (tomorrow) at The Clarion in Wendell.
-Pigpen
QIC: Pigpen
PAX: Farva, Beer Pressure, FedEx, Kitty Litter, Gump, Martini, Norm, Shredder, Pigpen
Workout Date: 07/09/21
