Feedin’ The Sheep …. Shepherd Style!!

Feedin’ The Sheep …. Shepherd Style!!

11 PAX went Grazin’ in the frozen fields of #F3Outland to be fed a little pain by Shepherd for his VQ!  Don’t let this being his VQ fool you, Shepherd is a Baaaaaaaaaaaaad dude!!  Ewe better believe it!! (I could go all day with fleece jokes)!

THAT THANG:

Shepherd on Q

Mosey to VPSF
– Hillbillies x 20
– SSH x 20 (IC)

Indian Run to Football Stadium and Grab a Rock from the Pile on the way

Partner up for Modified Dora:
P1 Sprints to 50 Yard Line and back, while alternating called Exercise with P2 – then Flapjack.
Merkins x 50
LBC x 100
Squats x 150
Plank when finished
Partner 50 Yd. Sprint with alternating P2 Exercise – Rock Curls x 150

Four Corners:
Sprint side lines of football field and perform called exercise in corners
C1 – Burpees x 10
C2 – Reverse Crunches x 10
C3 – Burpees x 10
C4 – Reverse Crunches x 10

Plank-O-Rama till all PAX Finish

Tunnel of Love while pushing Rocks through

Awesome Job Shepherd – Double E on Q

Grab Rocks and mosey to Facilities Building
Rock Merkins x 20

Wall Work:
Walking BTW w/ Shifting Plank x 2
PC w/ Air Press x 30
Speed Squats x 20
PC w/ Air Press x 60
Speed Squats x 20

Grab Rock and return to pile

Indian Run back to parking lot in front of SV Middle School
PAX Alternate exercises:
Supine Pull UPs x 15
Bomb Jacks x 10
Repeato for 2 sets of each

PC w/ Air Presses x 60

Mosey to side of school for station work – 3 sets of each
Box Jumps x 15
Derkins x 15
Table Dips x 20

Slow LBC’s till all PAX Complete.

6 MOM
– Freddy Mercury x 20 (IC)
– Protractor w/ Heels to Heaven x 10 mixed in on the 90 degree calls
– Flutters x 25

Mosey back to front of school to regroup the Flock! COMPLETE!

Moleskin

Shepherd delivered in a big way for his VQ and all of the PAX worked hard to keep up! Glad to have Smokey with us and Blue Screen coming back out for another round of pain. We missed many of the Outland regulars this morning that were out participating in other events (GJ and HH 15K in Columbia, CT skiing, DT was doing a ruck event, TLS snow tubing)! I thought it would be a lite crowd, but it was good to see 11 strong get after it this morning. And yes Donut Hole, when my Pack loses, the rest of the PAX suffer!!!
I had to leave before announcements so if someone could add anything I left out, please shout it out!

Announcements
– Sign up for BRR
– 3rdF #TheGrindstone – working through “Not a Fan” by Kyle Idleman
– Sign Up for Mud Run

“Don’t cry because it’s over. Smile because it happened.”

Always an Honor!!

Double E (and Shepherd)