Tag: The Woodshed

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

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.