oldie but goodie. pulled up a winky from 2017
20 for 20
warm up with SSH x 20
little baby arm circles x 20
TTT
grab a block
goblet squat x20
plank jacks x20
merkins on block x20
deadlift overhead press x20
Iron cross x20
Dips x20
toe taps x20
kettle bell swings with blocks x20
emperial walker squats x2o
two sets. stow blocks
Mary
Flutter kicks x 20
Burt Reynolds x 20 both sides
10 burpees OYO
pledge and prayer
13 Pax faught the foo and started the week off right at Faultline.
It was a muggy 77 degrees and YHC Adjsutment took the Q.
Basic warm up in the COT
SSH
TTT
Little baby arm circles
Each man Grab a block line up on side line of the Tennis court.
11’s done damnits on sideline one
side line two and three alternated Burt reynolds for obligue abs
4th sideline Burpees
round two
overhead press
crunches
Iron cross and merkins
Lines 1 2 3 started at 1o line 4 was 1.
Stow blocks and back to flag for Mary
flutterkicks and American hammers
BOM named out ne FNG Darien Gabriel call sign “Dowry”
It went like this. I show up 2 minutes late Thank you caterpillar for kicking off with SSH
TTT and Arm circles. retrieve a block from the cage.
Hit the tennis court for 11’s
first set burpees on both ends 110 great job by all
second set kettle bell swings and Crunches
third set Damn its and squats
stow the blocks
mary consisted of Flutter kicks Time expired.
Pledge BOM
PSA encouraged guys to get routine physicals done. learn CPR because you never know when it might be called for.
God Bless
COT It was a cool 45 degrees. Post super bowl Monday.
Mild mannered warm up. Go to the cage retrieve a block and back to the flag.
We put a twist on Dora Instead of a run partner did Exercises while battle buddy does 10 burpees.
11 rounds of exercises for both Battle Buddies equals 110 burpees by each member of the pax.
stow the blocks
Indian run back to the flag. battle buddy up and do minimum 55 merkins in to minutes. This was to give a taste of what the Sheepdog PT eval will be like. It sucked for all.
pledge and BOM
Continued prayers for our brothers battling illness. picasso Tinker and Quaker.
It was busy day in F3 Summerville… we had guys running races around the Tricounty and we had a group of guys working to put on the Sheepdog Graduation. Congratulations Stephan Causey, Ma Bell on being the lone survivor of class 002.
We had 18 men at Faultline on Saturday. It was a cool morning and perfect weather for a little tour about town we held visitations at jingles hill and the parking garage. It kinda went like this
COT
SSH
TTT
10 Burpees
head to cage groups of four two blocks per group. Cold not hit the ground unless instructed.
Mosey to jingles hill. blocks placed at the bottom of jingles hill. we did a little six for the sake of time. split up half went to the top to do 5 burpees half stayed at bottom to do five overhead press.
top group runs to bottom one overhead press and back to the top. you know the drill. Men at bottom ran up top and did five Burpees once you were done men at the bottom gather coupons and ran to the top and on to the garage. once on top.
Suicides were done with five burpees at far wall before running back. Then it was time for Hussien Bolt. each pax chose exercise for pax to do while he sprinted to other sside of garage and back. once everyone called an exercise. gather block and back to the AO
with two blocks to go half the mean took blocks back to cage other half did indian run taking the long way home.
Mary was completed finishing right on time
Pledge
BOM
Continued prayers for Picasso and Tinker on the Rehab they face.
40 degrees and clear
10 men bettered themselves with w cold dora.
warm up grab a block
100 burpees
200 damn its
300 squats
Mary was Bert Reynolds 20 each side 15 WWI sit ups
pledge and prayer
cool 37 degree for a little dora
100 merkins on the blocks
200 Damn its
200 Bert Reynolds 100 on right 100 left
Once dora was explored we up for a pax choice coin toss.
Pax chose exercise Coin toss decides who runs a sprint down and back.
heads Pax calling exercise runs pax performs exercise
Tails pax runs and pax who picked exercise performs his own exercise.
Good cardio and ab work.
Fitness. Fellowship. Faith.