Tag: The Woodshed

For a Rocky workout montage, 9 HIMs showed up at the Woodshed to prepare for Rocky’s foes with a spirited workout.

Warmerama included moseying down the streets of Philly (or Harpers Mill), SSHs, Don Quixotes, Cherry pickers, Leg and Hip stretchers.

Finding the best from Rocky’s movies, we undertook some clear and some confusing exercises. Duly noted by YHC…

All rounds included 1-minute AMRAP style exercises, some that paired with another HIM and then a full parking lot jog and back.

Round 1: Apollo Creed

• Clapping merkins – note to self, don’t start with these again …
• Full sit ups
• Leg raisers with partner push off

Round 2: Clubber Lang

• Back to back with partner for a coupon (medicine ball) pass, both directions
• Shadow box shuffle from side of parking lot to the other side and back
• Frog hop with a coupon

Round 3: Ivan Drago

• Foot-elevated merkins with a partner
• Dragon Flies – or at least our attempt at them by raising torso and legs into the air on a plane
• Bear crawl up and down the field hill

Round 4: Tommy “The Machine” Gunn

• Medicine ball (coupon) merkins, first with one hand elevated and then switch to the other
• Full sit ups with a torso twist (optionally, could have partner slap stomach per Rocky’s trainer. No one chose this option.)

Closed with a circle up and some more SSHs and LBCs to time.

Numbers and Names

Announcements included Rosie’s 12 days of Christmas. Prayers for multiple people seeking jobs + reminder about Rudy’s ministry opportunity. See 3rd-f channel for details. Encouragement for more Qs at Woodshed!

YHC also learned there is such a thing as SOP and it is not standard operating procedure. Will have to do the shorts-only next time (maybe).

Look ma! There’s wood in that thar Woodshed!

That’s right, 4 HIMs from the Woodshed took last week as a challenge and showed up to join 5 other HIMs to take delight in the Nerd-based workout promised by YHC. With a little creativity and some learned Prompt Engineering studied while job searching, YHC let an older Llama2 model craft a workout that included warm ups, 2 COPS and some downtime. This ChatGPT-like venture allowed YHC to nerd out in the AI space while also crafting a sweat-inducing workout.

Warmarama took advantage of new lights down from the clubhouse to allow a short mosey to a cross-street where the PAX took part in Lllama2-based delicacies like SSH, Cherry Pickers, Arm Circles, Ukranian Soldiers, Torso Twists and some leg stretching. Moseying back to the parking lot introduced phase 2.

Llama2 then introduced COP1 which consisted of 3 rounds of sprint intervals the length of the parking lot and performing the following at subsequent ends:

• 10 Mountain Climbers
• 10 Freddie Mercuries
• 10 Leg Raisers with push from a partner
• 10 Plank Shoulder taps

A quick 20 count led to COP2 which was similar to COP1 except the sprint intervals ran the other direction for variety and consisted of:

• 10 Merkins
• 10 Wide Merkins
• 10 Diamond Merkins
• 10 Plank Shoulder Taps

Finishing with time left, the PAX enjoyed a solid ring of fire led by each of the 9. Llama2 did not account for this time, so looks like YHC’s prompting skills need some improvement.

COT included prayers for Excel’s 12:30pm interview on Thursday and praises for TeddyKGB joining St. Gabriel’s church with his wife and being able to now take communion.

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!

rolled up with 2 in the truck to a group waiting in the cold

COP warmarama in the usual way with the usual suspects at the shed.

THANG

The one and only Futon started us off with warmup and a series of 11’s with incline decline merks. He saw it fit to call on Dr. Scholls and passed it to him first. Futon was warned that it might be a mistake as amelia burpess were likely on the menu. He did not disappoint. It was a blur of bear crawls, curls and amelia burpees. Futon then recommended we pass it to a volunteer, I was voluntold and did some dojo dan and a PLT followed by a DORA with some usual ex’s. I passed it to Murr and he finished the punishment with some block work on the arms and a ROF.

COT name/numberama, prayers and FUTON took us out.

Honor and pleasure gents

7 HIMs answered Heist’s prayer and came out to Woodshed this morning. This motley crew was the target audience for a Centrum Silver commercial but came out with a fervor YHC hasn’t seen before. 5:30, let’s mosey.

Mumble chatter highlights:
MPG we get with our vehicles – Tesla placed first, Nancy’s Armada a close second
Nancy got lost on the way to Woodshed today, I believe everyone else from Harper’s Mill got lost too except Murr
Where’s Rudy? The one pax member everyone seems to keep an eye for, a fan favorite for sure
The lack of drainage in some parts of the AO
10 means 10, not 7

The THING – Pyramids
Start with one exercise, build up to 5 and back down to 1 – run uphill between each set
Round 1: Block Squats / Block Calf Raises / Block Deadlifts / Toe Taps / Step Ups
Round 2: Merkins / Dry Docks / Block Curls / Block Crushers / Bench Dips
Round 3: Mtn Climbers / Plank Jacks / Shoulder Taps / Freddie Mercury / Donkey Clappers

Nancy complained that he wasn’t getting his money’s worth but had to be reminded that our creedo is to Leave No Man Behind as we were waiting for the 6 to grab his sweatshirt. Round of fire to close us out.

Great work today!

Prayers for those impacted by Hurricane Melissa and that they get the support they need

With YHC out of town last week in Zion National Park, the Grand Canyon and other sites out west, he was inspired to remember them in COPs this morning. 7 HIMs took part in the grand journey as follows:

After individual stretching, a quick mosey from the parking lot and back led into warmerama with SSHs, Don Quixotes, Cherry Pickers, cross-over stretches and knees to chest on both sides. Another quick mosey into the neighborhood opened the morning.

COP1

Mosey through the neighborhood. In honor of the Grand Canyon, at each driveway, perform an exercise: odd numbered – 10 mountain climbers, even numbered – 10 Al Gores (because some of those trails in the canyon made YHC want to grab a tree for stability!). This cycled for a block that included 10 driveway stops.

Mosey back to the clubhouse for a 20 count

Bridge to COP2

YHC, being a musical nut, found “ABS is all you need” to be an enticing entry in the Exicon. Not being a Beatles fan and in true F3 fashion, YHC modified to use Je’Kob’s “Love Is All” for background music as the PAX held a crunch and did a full sit up each time LOVE was stated in the song (which is a lot!).

COP2

Pairing up and grabbing a team coupon, the PAX proceeded with 2 exercises to remember the fun time we were having and how grateful we were for the open skies of the Grand Canyon and a great view of the stars this morning. Partner 1 performed Heels to Heaven while Partner 2 executed what YHC called “Clock the Block” – a merkin followed by moving the coupon around his body to 3 o’clock, merkin, 6 o’clock, merkin, etc. The PAX did 2 rounds and then moved onto Bears and Blocks as we bear crawled with the coupons 15 yards in partnership.

Another bridge of “Love is All” and we still had a few minutes left so closed out with a ring of fire … until Murr wanted to do some crazy prison exercise and YHC called time!

Announcements: the Bridge this Saturday, upcoming chili cook off, upcoming daddy/daughter dance.

Prayers: Excel currently out of work and seeking a Data related role (analysis, modeling, ETL, etc).

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!

8 HIMs took on the daunting task of sidewalk running at the Woodshed today. 7 succeeded, 1 crumbled; but together we left no man behind and carried on! According to the slab of concrete here is what went down.

Start off with an indian run to the school. Big Herm took a tumble but Big Perm remained majestic as always. Circle up at the school for a round robin warmup.

# 1 – DORA
Run down and around the kid drop-off loop and back. 100 heels to heaven, 200 donkey clappers, 300 mountain climbers

#2 – 4 Corners
Go around always facing the same direction. Round 1 – karaoke, sprint, karaoke, bernie. Round 2 – karaoke, lunge, karaoke, reverse lunge. Round 3 – karaoke, bunny hop, karaoke, step backs.

Indian run back to the pool.

#3 – Triple Check
Runner > Hillbillies > Squats. Went until time was called.

Announcements – 11/23 Chili cookoff at ALAMO. Waiting on confirmation of reservation, details on slack soon. 12/6 Father Daughter Dance

Prayers – Excel lost his job, interview with Capital One this morning. Kenny G’s Uncle is in Hospice. glad Hermey is OK