Author: Futon

  • Doing Wilson’s Wife staring Wilson in the Face

    8 HIMs showed up this morning at The Woodshed to a rare, once in a lifetime sighting of The Wilson himself! Per his request, running was kept to a minimum and went heavy on coupon work and abs. According to Wilson’s Wife, this is how it went down:

    Warm up mosey and various IC exercises.

    COP 1: Deck of Cards workout with suits representing curls, overhead press, coupon dips, chest press for quantity shown, face cards x 15. Performed 3 cards and then ran to other end and rolled dice to perform quantity shown of ab exercises. Performed 3 rolls and returned to deck of cards. Increased the stakes as we gambled calling higher/lower, name the suit, over/under, etc and added penalty of 3 burpees, plus added HRM and Firecracker to the burpees to make them progressively harder. Continued until time called.

    Numbers, Names, Announcements- BOS continues, 7/4 Convergence, Prayers – None spoken

    Great to have Wilson out this morning! Here’s to hoping he shows back up within the next 6-8 months! Have a great one fellas!

  • Welcome to Cindergarten

    5 HIMs showed up to The Woodshed ready to work, but quickly reverted to elementary school mode once the cinder blocks hit the playground. Turns out grown men with coupons on a playground aren’t much different than kids with building blocks. We kept everything legal to not have ourselves added to the list of “Must stay 500 yards from a playground.” According to the troll climbing through the playground tunnel, here is how it went down:

    Warm Up: Mosey to the playground to check out options followed by various stretches. Grabbed coupons and headed to the playground via rifle carry and farmers carry.

    COP 1: Quintuplet Check x 2 rounds:

    • Box Jumps on Bench
    • Coupon Curls
    • Lunges with Coupon(s)
    • Up/Down Merkins on Bench
    • Runner to the Lamp Post and Back

    The combination kept the heart rate up while testing both strength and conditioning before moving into the featured event.

    COP 2: 99 Bottles of Blocks on the Wall
    Partnered up and counted down from:
    99 Overhead Press → 89 Curls (Block Horizontal) → 79 Dips → 69 Chest Press → 59 Goblet Squats→ 49 Bus Drivers→ 39 Curls (Block Vertical)→ 29 Skull Crushers→ 19 Bent Over Rows → 9 Up/Down Merkin Pull Thrus

    Each station featured a different cinder block exercise. While Partner 1 knocked out 1/2ish of the reps, Partner 2 stayed active utilizing various portions of the playground equipment for strengthening, stability, coordination, and balance work. Switched off so each PAX member completed exercises and playground activities. Lots of hanging, stepping, balancing, and creative movement that reminded everyone why playgrounds were invented in the first place.To keep things honest, we mixed in laps around the playground mulch between rounds, adding a cardio element and ensuring nobody got too comfortable. Returned blocks back to the pile via riffle carry and farmers carry and ended with 1 minute of flutter kicks.

    Numbers, Names, Announcements (Boys of Summer – Basketball tomorrow at Timberwolf, Boys of Summer Celebration 6/25 at X-Golf – Talk with Crabgrass for details, 4th of July Convergence – Details TBD), Prayers (None spoken).

    This morning was a perfect reminder that fitness doesn’t always require fancy equipment. Give a group of men some cinder blocks and a playground, and they’ll find a way to turn recess into a beatdown. Strong work by all 5 HIM who embraced the chaos, stayed moving, and left a little stronger than they arrived.

  • 3 Year Anniversary of F3

    14 HIMs came out to a morning where the rain held off to help YHC celebrate 3 years of being involved in F3. We honored the 3 Fs – Fitness, Fellowship, Faith. Here is how it went down:

    Warmup: Mosey to the bottom of Satan’s Hill and back to the front of parking lot (currently closed off due to resurfacing). Performed various IC exercises/stretches

    COP 1: Took off running up Satan’s Hill to honor 3 years and the 3 Fs as we performed the following:

    Fitness – Triple Checks at each cul-de-sac. 3 Triple Checks which included Squats/Lunges/Runner; SSH/Ball Dippers/Runner; Burpees/Mountain Climbers/Runner

    Fellowship – Running through the neighborhood – stopped at each house that was owned by a F3 member to alternate between 10 Booyah merkins and 10 Booyah sit ups

    Faith – Running through the neighborhood – stopped at each lamp post that was lit on the right to alternate between 10 HRMs and 10 Heels to Heaven

    Ended with a little Bear Crawl, Crawl Bear and Bernie back down the hill to the flag to end things at 6:15.

    Numbers, Names (Welcome to the FNG – Sonic. He is an illustrator of comic books, and his first job was at Sonic), Announcements (Memorial Day Convergence Monday at Dogpile, Boys of Summer continues Thursdays at Timberwolf), Prayers (Kids ending school next week, those battling illness, the small blessings in life).

    Thanks to all that came out to support my 3-year anniversary and those that texted apologizing they could not make it for legit reasons. Those that didn’t show up for illegitimate reasons, but made it to our tee time today, thanks for good times and letting me beat your asses in golf! Have a blessed day and keep showing up to support one another!

  • 40th Birthday Q

    YHC entered the decade of silence turning 40 on April 29th. 15 HIMs came out to help celebrate a few days late. According to the bottle of Old Forrester 86 Proof (in honor of the year 1986), this is how it went down:

    Warmup: Mosey to the bottom of the hill and back to the parking lot for various IC exercises.

    COP 1: YHC was born 4/29/86 therefore we completed a variation of a Triple Check:

    P1 – 4 Burpees, P2 – 29 Coupon Curls, P3 – 86 LBCs – Hold plank for your group to finish and then run to the bottom of hill and back to the parking lot. Rotate until each partner has completed all exercises.

    Ran this back with 4 Blockees, 29 Merkins and 86 Flutter Kicks

    COP 2: “Build a Bar” – To earn your shot glass, chocolate bottle and liquid of choice (Bourbon vs Body Armor) you had to complete the following:

    Foward Lunges

    Up/Down Planks

    Tuck Jumps

    One Leg Squats

    No Cheat Merkins

    S print up Satan’s Hill

    40 Carolina Dry Docks

    Round 1 x 10 reps, Round 2 x 20 reps

    COP 3: “Build a Bank”

    4 – Mike Tyson Push Ups each

    29 – Navy Seal Burpees combined

    1986 – Squats combined

    Numbers, Names, Shots of liquid of choice for a toast to 40, Announcements (Memorial Day Convergence Location TBD, Boys of Summer at Timberwolf starts 5/7), Prayer Requests (Wildcat positive news with scans, Hermey’s son positive news with scans, Individual in Rountrey who loss wife recently)

    Thanks to all of you for coming out this morning, despite temperatures trying to match my new age! Blessed to be a part of this brotherhood! Cheers to 40 and no more hate!

  • 400th Post

    400 is definitely a small number compared to many of the F3RVA PAX that have posted 1,000+ times, but we learned today that 400 is a big number for quantities of certain exercises! 20 HIMs rolled in to The Alamo on this cool morning for YHC’s 400th post. Here is how it went down:

    Warmup: Mosey to the top of the hill across from The Alamo and back to circle up for appreciation to all PAX for showing up and supporting YHC in his F3 venture, F3 Mission/Core Principles/Disclaimer and various IC exercises

    COP 1: Partner up for Dora with 3 exercises (Carolina Dry Docks, Monkey Humpers, Box Cutters) x 400 of each. Other partner heads to the tennis court and runs suicide with 4 lines. We learned that we have filled our quota for these 3 exercises for the week!

    COP 2: 4(00) Corners: Corner 1 – SSH x 100, Corner 2 – Shoulder Taps x 100, Corner 3 – Flutter Kicks x 100, Corner 4 – Squats x 100

    COP 3: Circle Up for Build a Bank to 400 – Up/Downs AKA Flying Squirrels according to Crabgrass followed by Firecrackers

    Ended with 1 minute to stretch whatever is needed and 1 Burpee each.

    Numbers, Names, Announcements (Rudy’s Draft Day Q this Thursday at Timberwolf, Matlock’s 100 Posts this Friday at Satan’s Hill, YHC’s 40th Birthday Q 5/1 at Satan’s Hill, Boys of Summer Kickoff 5/7 at Timberwolf, Memorial Day Convergence – more info coming soon), Prayer Requests (Unspoken Prayers, Our country), Coffee provided by Heist & Crabgrass (Thanks guys!)

    First and foremost, thanks to Heist for pushing me towards F3 and getting me to drink the Kool-Aid! A big thanks to the PAX that showed up today to support YHC in reaching 400 posts. All of you have encouraged me in some form or fashion and I truly appreciate each and every one of you. I definitely wouldn’t be where I am today physically, mentally, emotionally if it weren’t for you fellas! Keep pushing yourselves, one another and future FNGs! Stay blessed!

  • What “Chores” Do You Hire Out For?

    5 HIMs came out to The Woodshed to find perfect weather, a deck of cards and some chicken scratch on a piece of cardboard. Conversations ranged from soreness in our old age to how much bourbon/beer was consumed last night to hiring out for “chores” around the house that we/M’s don’t want to do. According to the sole toddler soccer cleat we found sitting in the parking lot here is how it went down:

    Warm Up: Mosey around the parking lot. Circle up for various IC exercises and stretches. Grab a coupon and circle up in the parking lot.

    COP 1: Deck of Cards Ladder Style: 1st PAX member pulls top card. PAX performs quantity of exercise for number and suite shown. If the next card is also a number card, then PAX performs 1st number card followed by 2nd number card. If the next card drawn is a face card, then this takes away the “ladder build up” of exercises and forces the PAX to run about the parking lot and return to perform exercises assigned to each face card. If Ace was drawn = 25 burpees. If Joker (2 total) was pulled, the member that drew the card was able to make the rest of the PAX perform dealer’s choice OR they could rescue the PAX from doing exercises. We had a mix of ladder build ups with our highest being a run of 5. 1 Ace drawn for a total of 25 Burpees, 1st Joker drawn negated any further Aces to be drawn (Hermey), 2nd Joker drawn and PAX was made to perform 7s across the parking lot with Decline Merkins and Burpees (Futon).

    Clubs = Carolina Dry Docks

    Diamonds = Diamond Merkins

    Hearts = Hammer Curls

    Spades = Squat Thrusters

    Jack = Plank Jacks x 10

    Queen = Double Count Freddy Mercuries x 15

    King = Double Count Flutter Kicks w/ block overhead x 20

    Ace = Burpees x 25

    Numbers, Names, Announcements (Fandango F3 2-year anniversary Q 3/16 at The Alamo, 3-Year Anniversary of The Alamo 3/30, Glow for Galactosemia 4/11, YHC 40th Birthday Q 4/29 at The Woodshed) Prayers (Wildcat with important scans today, Our country, for the toddler that lost his soccer cleat at The Woodshed).

    The time change doesn’t make it any easier to wake up and work out at 5:30 AM, but I appreciate you fellas showing up this morning. Keep spreading the word and lets get numbers consistently back up in the double digits for The Woodshed. Have a blessed day!

  • Trio at The Woodshed

    3 HIMs came out this morning to the Woodshed for a nice little beatdown! Nothing fancy, but went something like this:

    Warmup: Mosey to the end of the parking lot and back for some warm up stretches and IC exercises. Grab a cindy and left at the flag.

    COP 1: Start at end of the parking lot with called exercise, run to the cindy and perform called exercise, run to the other end of parking lot and perform called exercise. Exercises were added each time. Exercises were as follows:

    5 Burpees, 5 Overhead Press, 5 HRM

    Repeat reps of 5, add 10 Squats, 10 Single Leg Squats, 10 Calf raises

    Repeat reps of 5, 10, add 15 Carolina Dry Docks, 15 Bicep Curls, 15 Incline Merkins

    Repeat reps of 5, 10, 15, add 20 Donkey Claps, 20 Flutter Kicks w/ cindy overhead, 20 JLos

    COP 2: Overhead carry block to middle of parking lot for 11s – Bicep Curls, run across parking lot and up small hill for Dips on the bench

    COP 3: Overhead carry block to the flag for quick ring of fire – PAX called Leg, Ab and Arm Exercise x quantity 10

    Numbers, Names, Announcements (Glow for Galactosemia Run 4/11 – See Nany Lopez), Prayers (Globetrotter and Wildcat in their treatments, any PAX on the IR)

    Pleasure leading you fellas today. Thanks for showing up! Have a blessed day!

  • Yeti’s Hill

    With Satan’s Hill iced over and none of the PAX owning ice skates as a form of cardio, YHC wisely chose against running and leaned into a coupon heavy, upper body smoke fest at “Yeti’s Hill.” The goal was simple – perform exercises while maintaining form and staying upright. Song requests were accepted the evening before for what Spotify may classify as the weirdest compilation of songs (see below). The JBL party box lit up and blasted our first song and the workout went like this:

    Warm Up: Various IC exercises to get the blood flowing

    COP 1: Partner up with a sandbag per pair. P1 performs exercise while P2 stays warm performing their choice of Mountain Climbers, SSH, Monkey Humpers, Firecrackers or Plank Jacks. Partners were allowed to switch off exercises in whatever quantity they wanted, but both partners had to complete all reps. Exercises were: 100 Overhead press, 90 Curls, 80 Skull crushers, 70 Chest Press, 60 Upright rows, 50 Anterior raises w/ palms up, 40 Dips, 30 Merkins on the bag, 20 Bag pull thrus, 10 Bagees.

    COP 2: 2 minutes left to hit abs with 10 Box Cutters, 20 DC Flutter Kicks and 30 LBCs

    Time called, Numbers, Names, Announcements (Frozen Triangle 2/7) Prayers (Heist’s M’s Friend battling 2nd bout of cancer, safety with winter weather this weekend, schools opening back, patience with having kids at home while trying to work)

    Playlist: Enter Sandman by Metallica (Requested by The Duke), Mr. Jones by Counting Crows (Requested by Ponch), Frosty the Snowman – Hip Hop Version found by YHC by Tha J-Squad, Remix Maniacs (Requested by Nancy Lopez), Ice Ice Baby by Vanilla Ice (Requested by Ponch), Dragostea Din Tei by O-Zone (Requested by Rosetta), Snowblind by Black Sabbath (Requested by Warby), Let It Go – Disney goes Heavy version by Our Last Night (Requested by Pad Thai), Church Clap by KB and Lecrae (Requested by YHC), My Name is Mud by Primus (Requested by Boberry), The Elements by TobyMac (Requested by Pad Thai), Cold Hard Bitch by Jet (Requested from number I don’t have a name tied to from Rountrey group), It’s Raining Men by The Weather Girls (Requested by Fandango)

  • Futon’s Farmer’s Carry Four Corners

    On a morning with perfect weather condition for January, 7 HIMs showed up to The Woodshed for a beatdown that combined 2 downrange workouts that YHC attended over the holiday break. Mumble chatter was minimal which YHC took as a sign that the workout was doing its job of being a good beatdown! Here is how it went down:

    Warmup: Mosey around the parking lot followed by various IC exercises/stretches.

    COP 1: Farmer’s Carry Four Corners – Each PAX grabbed 2 cinderblocks each and started in Corner 1. Performed 4 Corners with repetitions going 5-10-15-10-5.

    Corner 1: Curls, Block Overhead Squats, Block Overhead Flutter Kicks (DC)

    Corner 2: Block Anterior Raises, Single Leg Squats (each leg), Windshield Wipers over Block

    Corner 3: Bench Dips, No Surrenders holding Block, Block Chops (each side)

    Corner 4: Blockees, Lateral Lunges holding Block, Halos (Clockwise/Counterclockwise)

    Farmer’s Carry 2 blocks between each corner. After completing Corner 4, carried blocks back to Corner 1 and ran to the end of the parking lot in front of clubhouse and back to re-enter the circuit.

    Ran out of time and unable to complete the last set of 5, therefore time called. Numbers, Names, Announcements (Frozen Triangle Tentatively 2/7), Prayers (No Specific prayers)

    Pleasure to lead this morning fellas! Get out there and make contact with a PAX member you haven’t seen in a while and/or a friend that you haven’t spoken to in a while. Have a blessed day!

  • Blocks at Sharknado

    One final down range post during the break at AO – Sharknado in Murrells Inlet. 2 F3 Grandstrand PAX and YHC did block work to bring in 2026. 11s with swings and blockees and 2 block farmers carry between. Ended with a few random block exercises like curls, skull crushers and OH press. Coffee after. Great to chat and get to know a could have the guys I’ve posted with this week. Feeling blessed in this new year and looking forward to getting back home to sleep in my own bed!