Author: Futon

  • Post Thanksgiving Corn Hole

    A smaller than usual PAX of only 3 came out this morning to burn off the turkey, sides and bourbon that was consumed yesterday. Apparently, the tryptophan and bourbon got the best of our guys! The gloom greeted us with perfect conditions for a little twist on cornhole. According to the black Friday shoppers speeding down the hill, this is how it went down:

    Warm Up Mosey and various IC exercises

    The Main Event: Corn hole board set up with each PAX member getting 4 bags to toss. Flip over poker chip with exercises written on them. Quantity starts at 50 – for each bag on the board we subtract 5, for each bag in the hole we subtract 10, for missing all bags we either run to the top of the hill OR perform 10 HRM Burpees (Throwers Choice). Each PAX member got to toss 4 times with the big penalty of running/burpees occurring 3 times, before the rules changed. 5th time around the penalty changed from not hitting the board at all to not getting a bag in the hole in which the penalty occurred 2 times. Last round each PAX flipped 1 poker chip and got 1 toss at the board. Hit it in the hole and we take away the exercise, otherwise we performed quantity of 10. Our arms were clearly getting tired from all of the reps, and we ended with having to perform all 3 exercises. Exercises consisted of Curls, Skull Crushers, OH Thrusters, APD with OH Lifts, Incline Merkins, Decline Merkins, Squats, Lateral Lunges, Squat Thrusters, Bus Drivers, Plank Pull Thrus with Spidermans, WW3s, Dips and I am sure a few more I can’t remember.

    Time Called, Numbers, Names, Announcements (Daddy/Daughter Dance 12/6), Prayers (Wildcat and his battle, YHC’s daughter’s friend who had surgery for 3rd broken arm on Wednesday, Da Bear for quick healing from injury during frisbee yesterday)

    Thanks for showing up fellas. With a “I will plan on it” from Wilson, I tried to keep the running at a minimum in the planning. Thought about leaving the board, bags and poker chips in his driveway and texting him to let me know when finally woke up and got his ass up to complete the workout so I could come back and grab the items. Pleasure leading you fellas today and hope everyone had a blessed Thanksgiving!

  • No Wood in The Woodshed!!!

    Due to an unforeseen illness that took Excel (the original Q) down, the studs of New Market rallied to save the day! Six New Marketeers showed up ready to roll—only to find no wood in the woodshed! The cold temps and the looming Richmond Half/Marathon scared off the rest. What followed was a hot potato-style beatdown that went something like this:

    Hermey Q – Warm up mosey followed various IC exercises, followed by a few minutes of Dojo Dan. Man Down!! Nancy Lopez failed to turn the hip over enough during sidekicks and suffered a minor pinched nerve injury. Despite the jolting pain, he lifted his head high and carried on!

    Futon Q – COP 1: Mosey down to the newly lit street that has a sneaky incline for a little pyramid – Starting at the bottom of the hill perform 10 Squats, run to the top for 10 Squats, 20 Carolina Dry Docks, run down the hill for 10, 20, 30 Double Count Flutter Kicks, run up the hill for 10, 20, 30, 40 Hand Release Merkins. Quick rest and run back down the hill for 40 SSH, run up the hill for 40, 30 Double Count Mountain Climbers, run down the hill for 40, 30, 20 B-Girl Rayguns (named after the Australian Break Dancers), run up the hill for 40, 30, 20, 10 Alabama Prom Dates.

    Heist Q – COP 2: Triple Check from the entrance to the parking lot to the stop sign at the main road. P1 performs Squats, P2 performs WW2s.

    Globetrotter Q – COP 3: Short side 11’s in the parking with incline and decline merkins

    Time called, Numbers, Names, Announcements – The Bridge 11/15, SOJ Chili Cook Off 11/23, Daddy/Daughter Dance 12/6, Prayer Requests – Hardywood and the F3 Pax lifted up for the great work to donate athletic gear and getting it shipped to PAX in Kenya, Wildcat and Gal for recent quarterly cancer scans – some changes seen and awaiting further testing for treatment options. Keep praying, but we know God has it in his control and Wildcat’s mental and physical power is truly amazing.

    Pleasure taking part of the hot potato workout. There is a lot of sickness going around, so hope everyone stays well. Have a blessed day!

     

  • 666 Beatdown @ Satan’s Hill

    During an evening of “refined athletic hydration” (aka bourbon tasting) with a few F3 brothers, the conversation took the inevitable turn — who’s bringing the pain and who’s handing out participation trophies in their Qs (no we’re not talking about your Boys of Summer trophy Fandango). After a few generous pours, YHC’s inner Q decided it was go time. With no whiteboard in sight, a paper plate was recruited for duty. Between the chicken scratch handwriting and bourbon-fueled brilliance, a masterpiece of suffering was born. The 666 beatdown at Satan’s Hill came to life — forged in whiskey, scribbled in chaos, and executed with questionable judgment but undeniable enthusiasm. Here is how it all went down:

    Warm Up: Mosey in the parking lot and back to circle up for various IC exercises. PAX informed to grab a coupon (block or sandbag) of choice and take it to the main entrance of the parking lot. Mosey to the bottom of Satan’s Hill.

    COP 1: 666 on Satan’s Hill – Starting at the bottom of the hill PAX performs 6 HRM Burpees. The hill was broken into 3rds for 6 different exercises (3 up, 3 down). Going up the hill: 1/3 Bernie, 2/3 OH carry coupon, 3/3 Broad Jump Bunny Hops. At the top of the hill, performed 6 Burpee w/ Firecrackers. Going down the hill: 1/3 Run, 2/3 Lunges w/ coupon, 3/3 Bear Crawl or Crab Walk – Repeat x 3 1/2

    Returned to the flag with 4 minutes left and did a quick ring of fire abs edition. Time called

    Names, Numbers, Announcements (The Bridge 11/15, SOJ Chili Cook Off 11/23 – Sign up posted today by Crabgrass, F3 Daddy/Daughter Dance 12/6), Prayers (Hermey’s wife recovery from ankle surgery)

    Thanks for humoring my bourbon-born brainstorm, fellas. Thinking I’ll sign up to bring paper plates to the Chili Cook-Off — not for serving food, but to sketch out future “inspired” workouts for everyone else to be Q’d up! Cheers to bad ideas, good company, and Satan’s Hill for always beating our ass! Have a blessed weekend fellas!

     

  • Yahtzee!…Or at least attempts at it

    On a brisk fall morning 4 HIMs showed up to the Woodshed to work on their Yahtzee dice rolling skills and math addition skills. Thank goodness no one was betting on themselves as no Yahtzee’s were rolled leading to exercise punishments. Here is how it went down:

    Warmup: Mosey to end of the parking lot and back for various IC exercises/stretches.

    COP 1: Grab a coupon and head to the beginning of the parking lot. 1 PAX member rolls 6 yard dice and adds up the total for quantity of called exercises (quantities ranged from 17-25) for total of 8 rounds. 1) Curls, Run w/ coupon to end of the parking lot, Squats w/ coupon; 2) Skull Crushers, Run to end of the parking lot, Flutter Kicks; 3) Overhead Press, Run w/ coupon to end of the parking lot, Lateral Lunges w/ coupon; 4) Chest Press, Run to end of the parking lot, American Hammers; 5) Hammer Curls, Bernie w/ coupon to end of the parking lot, Single Leg Squats on coupon; 6) Dips, Bernie to end of the parking lot, LBCs; 7) Anterior Raises, Bernie w/ coupon to end of the parking lot, Jumps over coupon; 8) Decline Merkins, Bernie to end of the parking lot, Some ab exercise I can’t remember

    COP 2: 1 PAX member rolls 6 yard dice (3 total rolls) and attempts to get a straight or 6 of a kind. If successful, PAX gets to call the exercise, if unsuccessful, Q gets to call the exercise. Quantity equals total of numbers shown on the dice. Unfortunately, no PAX member was successful. Exercises called were Thrusters, Coupon Chops, Merkin Pull Thrus and Jump Squats. Quantities ranged from 17-25.

    COP 3: Partner Up and roll a dice. Higher number runs to end of the parking lot. Lower number performs coupon exercise of choice. Switched up partners each time for a total of 3 rounds.

    Time called, Numbers, Names, Announcements (SOJ Chili Cook Off 11/23, Father/Daughter Dance 12/6), Prayer Requests (Hermey’s wife and Woodsman’s mother going through important health scans this week, Broadway with his recent heart attack, Woodsman and Mudslide success in Spartan Race next weekend)

    Thanks for showing up today fellas. Many fellas on the IR. Hoping for quick recoveries and for more guys showing up in the upcoming weeks. Have a blessed day!

  • Odd or Even

    On a perfect fall morning, 7 HIMs showed up to Satan’s Hill thankful the IPC has come to an end. Kudos to all that participated and made themselves that much stronger and better. The PAX was welcomed today with a wooden block dice that would control our destiny, and man was there a lot of luck on our side; unlike the luck of Nancy Lopez’s Guardians and YHC’s Red Sox whose dreams of a World Series came to an end. Here is how it went down:

    Warm up: Mosey to the end of the parking lot and back to the start to circle up for various IC exercises/stretches.

    COP 1: Each PAX member grabbed a coupon and circled up in the parking lot. A roll of the dice decided if we would run down Satan’s Hill (Odd numbers) or up Satan’s Hill (Even numbers). The number shown decided the quantity of Mike Tyson Merkins (at the bottom of Satan’s Hill) or Monkey Humpers (at the top of Satan’s Hill) we would complete. Odd numbers were rolled at a statistically much higher rate than expected as 6/7 times we ran down the hill. Prior to the run each time we completed 2 different exercises x 50 reps. Exercises included Curls, Overhead Press, Skull Crushers, Leg Lifts over the Block, Chest Press, American Hammers, Preacher Curls, Rainbow Overhead Presses, Bus Drivers and a few others I can’t remember.

    COP 2: Carry coupon to the bottom of the hill. Goal is to make it to the top of the hill via 3 different modes of transportation (use any number of them needed, but once you change to a new MOT, you can’t go back to the old one. MOTs included Farmers Carry, Rifle Carry or Lunges.

    Returned to the parking lot for names, numbers, announcements (Great work on donations of shoes and money for Kenya. F3 is 100% made up of some damn good dudes!) Prayers (Hermey’s wife for medical concerns)

    Appreciate you fellas coming out this morning after a tough day at Timberwolf for the final IPC day. Great way to start a Friday! Have a blessed day!

  • Down range at Sharknado

    Missed out on the RVA Labor Day Convergence sadly, but posted down range with 7 F3 Grandstrand HIMs at AO – Sharknado. Houdini lead the group in a good mix of running and exercises to get in about 2 miles and plenty of merkins, squats, big boy sit ups and a few others. Coffee after…appreciate the southern hospitality fellas. Until next time!

  • Block work on the beach

    Traveling with the family for Labor Day and decided to post down range. Working out in the sand is no joke! Attended Sandblox in Surfside Beach, SC for an hour of block work on the beach! Appreciate the hospitality from the F3 Grandstrand PAX members. 

  • Deck of Cards Workout

    12 HIMs came out despite the rainy conditions for a Deck of Cards Workout at The Woodshed. A little gambling for the group turned into ~2 miles of running and various quantities of cinder block exercises leading to a nice little Wednesday beatdown. It was concluded that today is not the day to buy a lottery ticket as the cards were not in our favor, with the exception of Nancy Lopez (who may or may not have “accidently” seen his card when guessing). Here is how it went down:

    Warm Up: Mosey to each end of the parking lot and then circled up for various IC exercises: SSH, Ukranian Soldiers, Deadman Hang, Jazzercise, Merkins, Flutter Kicks

    COP 1: All PAX members grabbed a cinder block and lined up at one end of the parking lot for the Deck of Cards Workout:

    Hearts = Bicep Curls Diamonds = Anterior Raises Clubs = Skull Crushers Spades = Squat Thrusters

    J/Q/K = WW3s x 10 Aces = Merkins x 25 Jokers = Bear Crawl halfway to end of parking lot, Bernie back

    Round 1 – PAX member guesses if the next card is higher or lower than last card. If incorrect, PAX performs quantity shown of the suit followed by 3 Burpees. We were correct about 50% of the time here!

    Round 2 – PAX member guesses the suit of the next card. If incorrect, PAX performs quantity shown of the suit followed by a run to the end of the parking lot and back. We did a lot of running here!

    Round 3 – PAX member guesses if the next card is higher or lower AND the suit of the next card. If incorrect on high/low we did 3 Burpees and if incorrect on the suit we ran to the end of the parking lot and back. More burpees and runs were in the cards for us!

    Time called with some cards left in the deck including all 4 Aces and 1 Joker. Numbers, Names, Announcements (Home Grown Half in August, SOJ CSAUP in September, SOJ SLT Meeting Next Week at Heists’ House), Prayer Requests (None spoken)

    Good turn out for a rainy morning from the Harper’s Mill crew and a few travelers out of the neighborhood. Thanks for showing up fellas and keep getting out there to push yourselves! Have a blessed day!

  • Happy 249th Birthday America!

    12 HIMs were unfortunately unable to make the trek to the 4th of July F3 RVA Convergence, but still wanted to go through a beatdown to make room for the food and drinks at the day’s festivities. Toby, Matlock and YHC decided to put together a little workout that went something like this…

    Toby Q – Warmup: Mosey down the path by the dog park and to the cul de sac, then back to the parking lot for exercises including SSH, Imperial Walkers, Deadman Hang, Cherry Pickers, Freddie Mercuries and ABPs

    COP 1: Cindy work in the parking lot using the acronym CROWS – Curls, Rows, Overhead Press, WW3, Squats all x 10 repetitions. Perform C, run to the end of the parking lot and back, CR, run to the end of the parking lot and back, and so on until CROWS was spelled.

    Matlock Q – COP 2: Run to the top of Satan’s Hill for a build a bank. Collectively did 249 Squats. Ran down Satan’s Hill to the parking lot for 249 LBCs and then back to the top of the hill for 249 Merkins.

    Futon Q – COP 3: 11’s short distance of the parking lot with SL squats on the cindys and Firecrackers

    COP 4: Dora – 100 Uncle Sam’s Jerkins, 200 SSH, 300 Alabama Prom Dates

    Time called, Numbers, Names, Announcements (Homegrown Half in August, SOJ CSAUP coming in the Fall), Prayers (Wildcat’s back injury, Fandango’s son quick recovery from eye surgery, Mr. Brady’s daughter battling cancer)

    Great workout today fellas! Enjoy your 4th of July and make safe decisions!

  • The Woodshed is Now Open: Serving up FNGs by the Dozen

    Alexander Graham Bell once said, “When one door closes another door opens; but we so often look so long and so regretfully upon the closed door, that we do not see the ones which open for us.” This morning, 31 HIMs collectively said hold my beer Mr. Bell and showed up despite a temperature of 78 degrees, feels like 85 degrees and a skosh of humidity. As The Green Mile (RIP) officially shut its doors, a new one swung wide open at The Woodshed—with the hinges practically ripped off thanks to Teddy KGB, who somehow accurately predicted 12 FNGs! You read that right, a record 12 FNGs. Someone get this man a Powerball ticket. Here’s how the sweat fest went down:

    Warmup: Mosey down the street and back up to the soccer field. Circle up for explanation of F3, Mission Statement, Core Principles, Disclaimer. Exercises included SSH, Ukranian Soldiers, Copperhead Squats, Merkins, Knee to Chest R/L, Roscoes Mom.

    COP 1: Partner up for 11s from soccer goal to soccer goal. Booyah Merkins and Ab Leg Throws. Mosey to the parking lot.

    COP 2: Triple Check – Carolina Dry Docks, 4 Way Lunges, Runner up small hill and across the soccer field and back.

    COP 3: Build a Bank – 3 runners take off to the playground to perform 10 dips each. PAX left in the circle works to bank up quantity of called exercise – 250 Burpees, 500 Jump Squats, 1,000 Alabama Prom Dates, 500 Merkins.

    Cop 4: Full Sprint to the end of the parking, 50% pace returning to the flag for time called

    Numbers, Names, Naming of the FNGs (We promised the new guys the COT doesn’t always take this long with having to name 12 dudes), Announcements – July 4th Convergence at Atlee, Boys of Summer continues at Timberwolf, Homegrown Half in August, Prayers – Rosie’s family members battling cancer, Rosie’s family friend deployed, Kenny G’s friend’s wife trying to get out of the UAE

    What. A. Morning. Amazing turnout for Day 1 of The Woodshed. The energy was high, the effort was real, and the sweat was plentiful. As Rosie reminded us: “It doesn’t get easier, but you get stronger.” Physically. Mentally. Emotionally. Let’s keep that momentum rolling. Spread the word. Headlock another brother to come out next time. And remember—you might walk into the gloom tired, but you’ll leave forged stronger. Honored to lead, fellas. Go do great things today. Stay blessed.