Tag: The Woodshed

  • Futon’s 53rd Woodshed Post

    Today was the final Woodshed AO workout as we look to change our schedule in SOS. One PAX member has held down the fort consistently since we launched last June, so we felt it was only right that Snookie led the final workout.

    That was until YHC remembered he had the ghost flag. Rolling in with windows down and Twisted Sister blasting on the speakers, flag in hand. Let’s mosey!

    down the block, down the sidewalk, around the corner and up the main road, we came across a little space on the side of the road perfect for a warmarama. As we were getting close to the end, a slow driving vehicle admired us, so much that he hit a U-turn to double back for more action. We obliged with monkey humpers. He saw that these hips don’t lie and he was impressed. Apparently this is the spot he parks at and walks (wanks) each morning, so we moseyed out of his way and back up the hill.

    Due to Warby’s terrible math, we did 13 days of Dolly.
    1 – manmaker; 2 – overhead press; 3 – curls; 4 – skullcrushers; 5 – squats; 6 – kb swings; 7 – HRM; 8 – mtn climbers; 9 LBC’s ; 10 Freddy; 11 – heels to heaven; 12 – APD; BONUS 13 – Hello Dollies. Run to end of parking lot each time we added an exercise.

    closed it off with one final mosey. I think Dumar was more upset I ghost flagged the Q than Snookie was, oh well. Watch out for Snookie coming to an AO near you soon!

    Starting next week in SOS:
    Bootcamps: Mon Alamo, Tues Bermuda, Wed Timberwolf, Friday Satan’s Hill, Saturday Rock N Roll.
    If looking to do a Thursday bootcamp, I highly recommend you check out the Forge.

    Variety: Tuesday – Kettlebell, Wed – OTB Rucks, Thursday – OTB Sports at Timberwolf.

    See you in the gloom!

  • Frisbees, Storm Drains & Attempted Vehicular Manslaughter

    Four brave souls — Hermey, Futon, Nancy Lopez and Globetrotter — departed New Market together for the morning’s festivities and met Snooki at the AO, bringing our total to five.

    We began innocently enough with some stretching, Motivators, Nancy Kerrigans and Apolo Ohnos.

    For a few brief moments, this actually resembled an F3 workout. Then the frisbees came out and recess began

    PAX divided into two teams and were given a very sophisticated set of instructions:

    Pick something in the distance. Throw a frisbee at it. Run after it. Exercise. Repeat until somebody actually hits the target.

    Targets were called throughout the general AOR and the PAX proceeded to run around like a group of unsupervised schoolchildren who had just discovered recess.

    After every throw came an exercise, including (but not limited to):

    ● Merkins

    ● Carolina Dry Docks

    ● WWII’s

    ● Squats

    ● And whatever other punishment seemed appropriate at the time

    It quickly became apparent that some PAX were considerably more gifted with a frisbee than others.

    Names will be withheld to protect the guilty (and mostly because the Q can’t remember who sucked the worst.)

    Frisbee Down!

    A 10-burpee penalty was established for losing a frisbee. Naturally, we lost one (and a half).

    Ten burpees.

    Fair enough.

    But then Nancy Lopez decided merely losing a frisbee lacked imagination and managed to put one down a storm drain (seriously, not sure how that’s even possible).

    At this point the beatdown temporarily transitioned from F3 Fitness to F3 Public Works.

    Futon and Hermey immediately took command of the recovery operation and after considerable engineering analysis, several questionable ideas and the deployment of a ratchet strap, the team managed to lift the manhole cover and successfully recover the frisbee (there are undoubtedly municipalities paying six-figure salaries for this level of expertise.)

    Pax were reunited with their frisbee, the taxpayers were spared. And somehow nobody ended up underground or stuck in the drain system.

    Back to the Beatdown

    With all government infrastructure returned to approximately its original condition, the PAX resumed running around the AOR throwing plastic objects at things.

    More running.

    More terrible throws.

    More exercises.

    More running.

    Eventually we finished with some Mary before closing with Countorama, Nameorama and prayers. A successful morning. Or so we thought.

    One Final Evolution

    As the PAX prepared to leave, one individual — who shall remain nameless to protect the guilty — apparently decided that the beat down had not provided Globetrotter with sufficient cardio so unnamed PAX attempted to run over the Q with his truck.

    Fortunately, years of elite athletic training immediately took over and with cat-like reflexes, Globetrotter executed what witnesses will undoubtedly describe as a spectacular vertical leap into the truck, narrowly avoiding serious bodily injury.

    Others may describe it differently, but their statements are unreliable. No charges or lawsuits (for severe emotional districts) have been filed as at the time of this writing.

    What We Learned

    ● Frisbees can make grown men behave like 10-year-olds.

    ● Frisbee-throwing ability varies dramatically among the PAX.

    ● Losing a frisbee costs 10 burpees.

    ● Nancy Lopez can apparently hit a storm drain better than an actual target.

    ● Futon and Hermey are now qualified municipal utility workers.

    ● Ratchet straps solve most engineering problems.

    ● Globetrotter still has elite reflexes.

    ● Apparently completing the beatdown does not mean the Q is out of danger.

    Five men entered. Five men survived, and all but one frisbee was ultimately accounted for.

    And despite a last-minute attempt to reduce future Q availability, Globetrotter lives to Q another day.

  • Fantasy Drafting on the Slope at the Shed

    Four members of the F3RVA PAX met for a morning of muscle molding and merriment on a mild midsummer Wednesday at the Woodshed. College football is only two weeks away, and NFL training camps are in full swing, and as a long-time member of multiple (dynasty, snake, auction, you name it) fantasy football leagues, Snooki has been consuming data and thinking fantasy lately. My noodling led me to a workout idea I am happy to share, and which we executed this fine morning. We only made it through two rounds of drafting, but here are the “teams” we each ended up with:

    Globetrotter: Trey McBride, Bryce Young

    Hermey: TJ Hockensen, Terry McLaurin

    Futon: Drake Maye, Courtland Sutton

    Snooki: Jalen Hurts, Saquon Barkley

    We started with a mosey around the parking lot and a standard Woodshed warm-up before grabbing some coupons and heading down to the intersection at the base of the Shed Slope, which is where the draft was held. To draft: each PAX was told to pick an NFL team and a number between 1-4. Team mascots dictated the exercise: an animal meant arms and a person (or the Jets, which are the only non-living thing mascot) meant legs. Numbers correlated to positions as thus: 1=QB, 2=RB, 3=WR, 4=TE. And lastly, the projected points for the chosen player’s next game dictated the number of reps. As an example, Snooki’s pick of “Eagles, 1” translated to Jalen Hurts, whose 24 projected points meant 24 reps of bicep curls. After each pick and exercise, we ran up and down the Shed Slope, and after each round, an ab exercise with the same number of reps was added.

    All in all, the PAX ended up doing chest presses, overhead presses, bicep curls, skull crushers, blockees, block-assisted Mike Tyson pushups, lunges, goblet squats, box cutters, and LBCs combined with 6 laps up and down the hill and 2 down to the cul-de-sac and back. With only limited time remaining after two rounds of drafting, we closed with a bunch of Murkins and some extra ab activity in a ring of fire.

    ANNOUNCEMENTS: Crabgrass is sponsoring a Hot Wings challenge at the clubhouse at Satan’s Hill on Friday, 8/21 from 5-8 pm. There is an upcoming Convergence for Labor Day which might be at Timberwolf; stay tuned. A commemorative ruck is scheduled for Friday, 9/11. Summer tour continues; check Slack for locations.

    PRAYERS: To the nurse, Jo Shelton, who lost her unborn baby boy in a car accident and recently woke up from a coma. She has been transferred to nuero trauma rehab in GA; please consider contributing to the GoFundMe to support their family: https://gofund.me/8c39e0c7e. Additional prayers to all the parents and kids preparing to go back to school.

  • Dyke Night? Ask for Hermey

    5 HIMs woke up this morning to show up to The Woodshed, where they were promised to be kept “dry.” At least from the rain-soaked ground, however the humidity said, “Hold My Beer!” Here is how it went down:

    Warm Up: Mosey around the parking lot, followed by various IC exercises and stretches. Instructed to partner up with 1 group of 3. Grab cinder blocks and set up for first COP.

    COP 1: Start at one end of the parking lot with P1 performing called exercise with coupon and P2 running to the end of the parking lot. Partners switch and then move coupon back a parking space to increase the run distance. Exercises were: Front Raises, Incline Merkins on the block, Oblique Dips, Tricep Skull Crushers and Bicep Curls. Performed 2 rounds.

    COP 2: Start at one end of the parking lot with P1 performing SSH, while P2 runs down to blocks and performs called exercise, bernie back to switch with partner. Blocks also moved forward to increase bernie distance. Exercises were in quantity of 10: Overhead Press, Bus Drivers, Upright Row. Performed 1 round.

    COP 3: Quick Parking Spot 11s: Exercises were Decline Merkins, bear crawl to end of parking spot and perform squats, bernie back to beginning of parking spot.

    Time called, Numbers, Names, Announcements (8/21 5-8 PM Hot Ones Wing Challenge at New market Clubhouse – M and 2.0 Friendly, Bring swimsuits to swim and check slack for sign up for food/beverages, 9/11 8 PM Memorial Ruck starting at the Alamo), Prayer Requests (Excels sister having appendectomy today, Gotham’s continued healing from knee injury, Globetrotter’s continued progress in the right direction).

    Coffee at Wawa afterwards with some good conversations about Dyke Night at a local restaurant (See Hermey for details), red wine selections at Trader Joes and local camping/fishing holes. Great time this morning fellas! I appreciate you showing up to push! Have a blessed day!

  • Cornhole

    There was a bluebird special going on at Woodshed this morning, folks got out early to put in some work today!

    Start off with mosey down the way and back, and some light warmups.

    Tha Thang: CORNHOLE!

    We rotated through some individual and team challenges, with penalties in between that included block chest press, sprints, jump squats, donkey clappers, running, hrm, mike tyson pushups, and mountain climbers.

    Fun was had by all, our unofficial F3 member the walker was slightly jealous.

    Prayers – member of Excels church in a DV situation, Boss Hog in KY who recently passed away.

    Announcements:
    8/21 – Hot Ones challenge
    9/11 – Friday Night Ruck

  • Rainy Days and Wednesdays

    Never get me down…

    YHC was pleased to show up at the Woodshed this morning to find 3 other HIMs ready to brave the storms and challenge the environment with a rigorous workout. Actually, we were all secretly wondering if we would be the only one and would dart off to Wawa for breakfast instead. But we were elated to have partners in rain dancing and lightning avoidance.

    Here’s how it went down:

    The rain held off enough to jump start a mosey at 5:30 and run down the road and back. As we arrived back, the rain returned and we darted under the overhang for the pool entrance. With 4 HIMs, this became enough space to avoid most of the rain for some SSH, DonXs, Cherry Pickers, dead man, arm circles and stretching.

    COP1 = Hold The Line

    Not this “Hold the Line” (https://www.youtube.com/watch?v=htgr3pvBr-I)

    But this hold the line: Isaiah 40:31 – But those who wait on the Lord shall renew their strength;
    They shall mount up with wings like eagles,
    They shall run and not be weary,
    They shall walk and not faint.

    Intentional exercises set up to show patience, then action, then patience again. And then a run. Because why not a run in the rain.

    • Wall sit for 45 seconds, 10 air squats, wall sit again for 30 seconds, 10 mountain climbers since it was raining hard
    • Coupon extended to the front and hold 45 seconds, 10 curls, extended for 30 seconds, 10 mountain climbers
    • Squat hold for 45 seconds, 10 Lt Dans, squat hold for 30 seconds, run a lap around the parking lot since the rain subsided
    • Bent over row coupon hold for 45 seconds, 10 rows, hold again for 30 seconds, run a lap
    • Split lunge hold for 30 seconds each leg, raise arms on each side for stretch and balance, split lunge again for 20 seconds each leg, run a lap
    • Suitcase hold with coupon each hand for 30 seconds, deep squats, suitcase hold each hand for 20 seconds, run a lap.

    COP2 – Man In Motion

    In honor of my wife’s step-father mounting his scooter for a 5 mile journey down 4-lane roads and losing juice halfway through, the PAX performed a 4-corners route that included 2 sets of Freddie Mercurys, Merkins, LBCs and mountain climbers.

    We ended with a rectangle of trust, a couple of prayers for healing and drove home in the rain.

  • 3 11’s and a Quad Check

    8 HIM’s rolled out of bed this morning to check out what YHC had in store at The Woodshed. Many were surprised to find that YHC was not celebrating anything particular with recent Qs honoring various benchmarks in life! The humidity continues to be strong and hits hard. According to the shirtless man walking the parking lot, watching the studs work out and questioning if he is ready to join us, this is how it went down:

    Warmup: Mosey around the parking lot to circle up for various IC exercises/stretches. Mosey to the block pile for each PAX member to grab 2 blocks each to set up for COP 1.

    COP 1: 3 – 11’s. Set up with 5 stations about 15-29 yards apart. 1) Heels to Heaven, 2) Block Curls, 3) Carolina Dry Docks, 4) Overhead Press, 5) Donkey Claps. Start at station 1 with 1 rep, stations 2-4 with 10 reps and station 5 with 1 rep. Work way back in reverse moving to 2 reps at station 5, 9 reps at station 2-4 and 2 reps at station 1. Continued through to complete 11s.

    COP 2: Quad Check – P1 Runs down the hill to mailbox and back, P2 – Chest Press, P3 – Bent Over Rows, P4 – Dips

    Put blocks away with 1 minute left and finished it off with 2 Burpees each.

    Numbers, Names, No announcements, No specific prayer requests, just feeling blessed each and every day

    Thanks for showing up fellas and pushing one another. Have a blessed day!

  • Celebrating World Cup Wonder at the Woodshed

    The temperature wasn’t too bad (the humidity was another story), but FIFA fever was abound at the Woodshed on this Wednesday morning in June. As such, Snooki saw fit to utilize the soccer pitch to celebrate the U.S. team’s forthcoming game against Bosnia-Herzegovina with five members of F3 Nation. A standard Woodshed mosey (down to the end of the new neighborhood extension cul-de-sac and back to the clubhouse) and a standard Woodshed warm-up started us off before sauntering over to the soccer field.

    Line drills on the soccer field saw the PAX do lunges to quarter field, bear crawl to midfield, high knees to three-quarter field, and sprint to end line, with increasing burpees at each line marker (2, 4, 6, 8) and jogging back to the starting line. A second round of line drills repeated the procedures with Murkins and firecrackers at each line marker (1, 2, 3, 4 of each) at each line marker. Before leaving the pitch, the PAX did a quick four corners around it, with LBCs, American hammers, Freddie Mercuries, and box cutters at the corners (20/each).

    Closing the workout was a modified triple check, with groups rotating between A) a run to the playground’s picnic tables with 10 dips mixed in, B) cycles of bicep curls, overhead presses, and bent-over rows, and C) oblique dips (each side) and chest presses.

    ANNOUNCEMENTS: There is an upcoming Convergence at Gridiron (Pouncey Tract Park) on Saturday, July 4th at 7 am. A breakfast cookout will follow the workout. Summer tour continues; check Slack for locations.

    PRAYERS: To Globetrotter for his continued recovery and to all other members of F3 Nation dealing with cancer in some way, shape, or form. To all of our kids and families, especially in this drought and heat wave and with the holiday weekend (fireworks, etc.) forthcoming.

  • One Year at the Woodshed

    14 HIMs showed up on a crisp morning to celebrate 1 year of the existence of the Woodshed AO. Also celebrating YHC’s 10th Q, so it was bound to be a day of 10s and 1s and it was.

    A little mosey was followed by SSHs, Arm Circles, Helicopters, Cherry Pickers, Dead Man hangs, Squats and Roscoe’s Mom. Being fully warmed up, the PAX set out to celebrate.

    COP1

    To get some aerobics going, the PAX did 3 rounds of the following with 1-minute intervals:

    • High Knees
    • Mountain Climbers (same as high knees, different position?)
    • Flutter Kicks
    • Mike Tyson neck raise
    • Sprint(ish) to end of parking lot and back
    • Rest count, repeat

    COP2

    With aerobics out of the way, the PAX grab some coupons for a variety of 10-count merkins doing three rounds:

    • Elevated with hands on coupon – bear crawl forward
    • Elevated with feet on coupon – bear crawl backward
    • Left arm elevated – bear crawl to the side
    • Right arm elevated – bear crawl back
    • Sprint(ish) to end of parking lot and back
    • Rest count, repeat

    COP3

    With some unexpected time left, the PAX paired up for 20 Concrete Canoes and then ended with a ring of fire.

    COT / Announcements

    • Summer Tour continues this week – visit an AO you wouldn’t normally: Thursday @ Godwin HS (Circus Maximus), Friday @ New Kent (Loco Motion)
    • Boys of Summer continues tomorrow @ Timberwolf. A full hour of Ultimate Football from 5:30-6:30.
    • Praise for Excel’s out of town grandkids being here this week.
  • 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!