Tag: The Woodshed

7 HIMs showed up on a fantastic morning to take a musical journey from the 80s to present.

A month or so ago, YHC was introduced to rucking. Since my body does not like full workouts on a daily basis, rucking filled the need to keep active with less stress between workouts. YHC worked with a cheap backpack until that was no longer viable and then decided to commit to an actual RPC from GoRuck. The best thing about rucking (besides the exercise)? The music! 45-60 minutes of 80s music or something uplifting is magical first thing in the morning.

A favorite of YHC is a live album that just dropped from 80s legends Simple Minds – Live in the City of Diamonds. It’s got all the right music with all the right beats and tempo for a great ruck. To celebrate a band that has been making great music for 40+ years, the PAX danced their way through a Simple Minds themed workout.

2022 introduced us to a new album called Direction of the Heart. A great song from that album is called “Human Traffic”. It is about how we get into doing the same things over and over. In the spirit of breaking from that pattern, YHC decided this Q needed an infusion of some activities he had not seen yet.

To ensure we were “Alive and Kicking” to start the workout, we took a quick mosey out of the parking lot to check out the progress on town homes in Harpers Mill and returned for the Warmerama.

• 10X SSH
• 10X Abe Vigodas
• 10X Alabama Prom Dates
• 10X LBCs
• Leg Crossover Stretches – hold for 10 count on each side
• Knee to Chest Stretches – hold for 10 count on each side

COP 1 – Everyone grabbed a coupon

Also from Direction of the Heart is “First You Jump” which focuses on taking a leap of faith and then getting your wings. For many of us, that reflects how we came into F3. In recognition of this song, we dove into some jumping exercises.

Three Corners from the clubhouse intersection, carry coupon overhead or grocery style and perform exercise:

• Corner 1 – Playground end – Killer Roos (broad jump from one side of lot to the other)
• Corner 2 – Clubhouse Intersection – 10 Frog Jumps (coupon laid flat, hands on it and jump legs backwards)
• Corner 3 – Pool Entry end – Al Gore Hops (hug coupon and squat to jump)

Cycle 3 times

20 count

Put Coupons away. To avoid the muddy field, we stayed in the parking lot.

COP 2

The album “New Gold Dream (81-82-83-84)” was the breakthrough for Simple Minds in 1982. It included the smashes “Promised You A Miracle”, “Glittering Prize” and the title track. In honor of New Gold Dream, the PAX got down by pairing up for exercises.

Each team member had to perform the following while the other member ran the parking lot and back. They then alternated until each team had reached the desired total.

• 81 – Triple Pump Squat Jumps – Calf raise, Squat, Half way up, Squat, Full Jump
• 82 – Larry Bird 3-point shootout – pick up ball, jump and shoot
• 83 – Man Makers – 3-position side straddle hop
• 84 – Merkins

To ensure that we could “See The Lights” we circled up under the street lights.

COT kicked off to ensure we all remembered “Don’t You (Forget About Me)”

• Announcements
  • Check out Nancy Lopez’s post about Kenya donations and provide accordingly as you can
  • 12/6 Daddy Daughter Dance, details to come
• Excel prayed with a specific callout by Heist for all those dealing with cancer and other illnesses. Spud Web shared about a colleague serving with him that lost an infant daughter so we prayed for them as well.

9 swashbucklers drove, walked, or marauded their way to the Harpers Mill clubhouse for this weeks edition of The Woodshed. In store was a workout themed on the achievements and accolades of the East Carolina football program. According to the confused runners going by, this is more or less what happened.

In 1941 East Carolina Teachers College (which it was at the time) went undefeated under John Christenbury. – 19 merkins run length of the parking lot 41 squats x2

In their history ECU has 11 bowl wins  – 11s Bobby hurlys and Carolina dry docks

Over the years a total of 7 conference titles (despite being an independent for mor than 30 years) – four corners – 7 burpees at each corner

Dowdy ficken stadium where they have played since 1964 has a 50k capacity. 50 two count flutters

Their greatest ever season was in 1991 in which they finished no 9 in the country with a peach bowl win over nc state. They had a total of 11 wins. -4 corners with 19 merkins, 91 side straddle hops, 11 WW2s and 9 squats

Former pirate Chris Johnson holds the record with 2509 all purpose yards in 2009

-20 lunges, 9 squats

He also set the record at the time in the 40 yd dash with 4.24 -2 sprints, one all out, one at 75%, 1 minute of stretching

-Thanks for the opportunity to lead. Have a great day fellas. And go Pirates!

The mist in the air was chill and cool as these movie goers showed up to see what was playing this morning. The Q had something special to show the boys who came for the show.

Warm Up: Side-straddle Hops, Copperhead Squats, Dead Man Hangs, Cherry Pickers, LBC, Alabama Prom Dates, Roscoe’s Mom Stretch.

Forrest Gump Workout: “I was RUNNING” to the school next to clubhouse to the parking lot to pay homage to Forrest’s dearest friends/family. 4 Corners prostitute style in honor of “JENNY!”: Corner 1- Mama’s magic shoes Flutterkicks, Corner 2- Bubba Shrimp pounders, Corner 3 – Jenny’s Greenbow Alabama Slammers Prom Dates, & Corner 4 – Lt. Dans. Then, a Gump run back to the clubhouse.

Back to the Future Workout: Build a Beat Timeline Prostitute Style – 10 Silver Surfers to simulate Marty’s skateboarding, 20 Firecrackers to simulate lightening, 30 “1-2-3” punches to simulate Biff and Marty fighting, then run as fast as you can past the courthouse (clubhouse) and do 40 Alabama Prom Dates since Marty took his mom to the dance!

Finished with Ring of Squats OR Firecrackers (squats was the majority).

COT: Dates for CSOP coming up (See Heist or Crabgrass) and 11 year convergence coming up.

When you are usually the one who is lagging, how are you supposed to lead? I assume the easy answer is ‘by direction’, but with a seasoned group of 17 HIMs, it becomes much easier. For my VQ, I got lots of encouragement and help from those with more experience.

Crafting a workout set was the easy part. What do I hate about F3 because it challenges me and then I love it after the fact?

Abs, Running and Coupons. That’s a hateful trifecta. Yeah! Let’s make the PAX do that!

After a quick mosey out of the parking lot, we took a very dark road and realized that headlamps would serve us well in the future. Running to the cul-de-sac (mostly) and back got the juices flowing for the Warmarama.

• 15X SSH
• 15X Cherry Pickers
• 13X Imperial Walkers (because, why be repetitive)
• 10X Helicopters
• Something else .. I should have paid attention to what I was doing

COP 1

Jog to Elementary School bus loop

4 Corners, ABS workout

• Corner 1 – 12 LBCs
• Corner 2 – 12 Flutter Kicks
• Corner 3 – 12 Plank Crunches or Wipers
• Corner 4 – 12 Freddie Mercuries
• Early Finishers: Lt Dans

Jog Back to clubhouse

20 count

COP 2

It was going to be Bears and Blocks (with Coupons) on the field but an unexpected early morning ambush by the irrigation system made it a little messy to do. With a quick redirection to 11s using our coupons, we were still able to work those arms and chest.

• Direction 1 – Overhead
• Direction 2 – Curls

COP 3

With time ticking down, we did some Merkins and Squats using the coupons and then laid them to rest.

COT

• Count – 17
• Names
  • After short intro by FNG, the name Mater was chosen thanks to his work on trucks. It went into litigation and renaming since there appears to already be a Mater. New name Chief Zee assigned thanks to help from Pool Boy and Big Rig.
• Announcements
  • Check out Nancy Lopez’s post about Kenya donations and provide accordingly as you can
  • 9/20 7AM DOGPILE – F3RVA 11 Year
  • 9/26 8PM ALAMO – Ruck CSAUP (details coming this week)
  • 12/6 Daddy Daughter Dance, details to come
• Closing Prayer
  • Pray for many that have been physically ill and are healing
  • Pray for the family of Excel’s friend, Brian, who took his own life 10 days ago and for any others experiencing mental illness and struggles.

Noted. YHC did not know until minute 41 that there was a stash of cindies hidden. Oh well, this PAX of 11 did not need them in the gloom today.

0530 and we were off on a warm up jog just to find out the field was a touch sloppy.

F3 Mission Statement, 5 core values, cherry pickers, SSH, arm circles Don Quixote.

To kick off the beatdown, we started with 5 Navy SEAL burpees. From there the PAX went on an almost 2.5 mile scenic tour of Harper Mills. Within that 2.5 miles, the PAX performed,

100 LBCs

90 single count mountain climbers

80 SSHs, pause for a little hand walk around a cul de sac median

70 high knees

60 single count flutter kicks

50 monkey humpers, pause for 5 Navy SEAL burpees

40 merkins

30 park bench step ups (15 each leg)

20 WW2s

10 no surrenders, ended with 5 Navy SEAL burpees

Numbers, names, PR, announcements, COT

Great work all around gents!!!! Always an honor to lead you.

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!