Tag Archive for: Woody

Red Trail of Tears (8/31/21)

/in /by

YHC had a very late ask in the evening if I wanted the Q spot as it was open…Sure I said why not. I’d been kicking around a plan in my head for Prison Yard for the past month to shake it up a bit.  So 12 PAX gave it a “try”.

FNGs: None but we had a new guy for some EC…will continue to EH him.
Warm Up: Disclaimer on not really having a plan…but only kind of a plan. Mosey on the red trail to the twin peaks. 7 min jog. SSH 20 I/C
The Workout: 5 modes of conveyance up the first hill past the pond. At the top 2 squats with stack’ems (finished with 10 reps) each time to the top.   Mosey to the bottom do LBC until six is in. Rinse and repeat 5x.  Jog-up, Backwards jog, Bear crawl, Crab Walk (See Facebook post on whether is was ruled as cruel and unusual punishment) and Jailbreak.
Mary: 4 rounds.  Heel taps, half dead cockroach then with each leg up, butterfly, Freddie Mercury.
Announcements: Iron Pax Challenge, 9/11 hero’s run
T-Claps (Recognition):
Prayer: American’s in Afghanistan, Country, Leaders

Upper fo Show

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8 PAX gathered in the gloom on another humid day in Hollys Springs. Today YHC planned to focus more on upper body with some core mixed in. Cletus AO has so much to offer so we went around to hit a few of the well known spots. This is how it went down.

Warm ups w/agility
Good mornings
SSH
Girl Fight
Michael Phelps
Stretching

Partner up
Pull ups and swing tucks
x10 each then switch 3 rds

Mosey to pavilion
Single leg squats (4ct down 4ct up)
Dips tension (4ct down 4ct up)
Shoulder tap BTTW
3 rds

Rocks
Chest press x30, 25, 22
WWI w/rock x20, 15, 10

Shelter
Abyss merkins x10
donkey kicks x20
3 rds

Tennis court
Suicides with increasing burpee merkins each return

Mary
Windshield wipers
Pretzel
V ups
J Lo’s
Pickle pounders

As always it was a pleasure being able to lead such a strong group of HIM. Hydrate and enjoy the day men!

BS Out!

Too Many Bush Puns From Which To Choose

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FNGs:  No
Warm Up:  Good morning, SSH, Merkin, …I dunno, maybe more.
The Workout:  EC Crew – YHC, Dahmer, Full House, and we picked up 187 on the way.  ME added Warbucks, Kosher, Wild Turkey, Cupid, Hasselhoff and Hazmat.

A little back blast background.  A distress call went out the day prior asking for someone to take the Q.  I didn’t want to, I knew I’d stress over putting it together, especially on such short time – so of course I knew I had to.  Get over yourself, Woody.  Put a leash on that anxious overthinking, you’re not organizing a group trek up Everest.  Well, I was right on all points.  Time crunch stress, check.  Overwhelmed by the multitude of exercise options, compounded by unfamiliarity with the vast majority of those goofy F3 names, check (choosing from a menu in a new restaurant can be a nightmare).  I even tried to back out last minute, messaging Cupid to see if he could step in because my stomach wasn’t feeling great – which was not untrue, I really am a bit off in that department, at the moment.  But soon after berated myself rather harshly for that chickens**t move, knowing it was just an excuse.

Realizing at the end of it all, that I’d once again needlessly worked myself into a tizzy because it really isn’t that complicated, check, check.  Stupid brain.

So I decided on stealing the simplest complete routine from the backblast archive, which came from a recent Deadbolt Q.  A bunch of suicides mixed with a bunch of sets of simple moves, for the entire show.  Turned out to be too simple, and after just three rounds, audibles were called the rest of the way.

  • Meet Me In the Middle:  Stole this one from Mookie.  PAX paired up at the bank and ran in opposite directions around the building, meeting on the other side for 10 Patty Cake Merkins.  Repeato for 3 laps (Total of 6 sets of PCM).
  • Moseyed to the middle-ish section of the parking lot, in front of the Tailor shop for the Deadbolt Special.  20 squats, 20 merkins, 20 lunges, 20 LBC, 20 SSH, then suicide run to 3 islands and back.  Repeat for a triple play.  Good show for all, picking up the six on this one.
    • Wild Turkey offered a fist bump on a suicide pass and I whiffed.  Sorry.
  • I couldn’t see how this could go on, so, audible time.  Moseyed to the stank wall for people’s chair, each calling a 10 count.
  • Then maybe LBC, IC?  I think that happened.
    • Disclaimer:  Items listed here may or may not have occurred in this order.  But probably did occur.
  • Mosey to the rail at Dunkin for some dips
  • Back to stank wall for BTTW
  • Mosey to another section of rail for more dips, realized the bushes were too overgrown and was referred to a larger section behind the car wash by PAX.
    • 187 moseyed through the car wash, but emerged on the other side no cleaner than when he had entered.
  • On approach of the more suitable rail/bush setup, many puns, double entendre, and otherwise inappropriate comments were thrown about.  Anyway, more dips here.
  • Mosey to rock pile, surprise burpees along the way.  PAX grabbed 2 smallish rocks for straight-arm shoulder raises, front and side raises.
    • All PAX were successful in throwing their rocks back into the pile except Cupid.  He missed.  Missed the whole quarry.  So PAX did 5 more burpees for that.
  • Mosey back to the tailor shop for a heap of LBC, IC
  • Jail break back to the start.

Mary:  I don’t think so.  Just a bit of stretching for the legs, IIRC.
Announcements:  Derek Davis run this weekend, and reminder that this is also a used shoe drive, so sign up and donate!
Prayer:  Full House’s mom scheduled for knee surgery.

Thanks, men, for the opportunity to battle my insecurities, indecision and scatter-brainness.  Keep coming back, get a little better every time.

5 miles was had by all

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FNGs:

None

Warm Up:

SSH x10

Frankenstein x10

Daisy Pickers x10

Windmills x10

Butt Kickers x10

The Workout:

We ran

Mary:

Various yoga stretching poses

Announcements:

Races up coming

Prayer:

Unspoken

When We Get Up that Hill

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YHC found that he had the Q at the “happiest AO in SouthWake” today. My favorite place to Q…so much to do here. Lot’s of EC today, glad I rolled in at the last minute to join lots of other PAX for a couple miles.

FNG’s:no
Warm Up: Good Mornings x12 IC, Everything else x 10 IC including: Sir Fazios (F/R), Frankenteins, Windmills, Mountain Climbers x 25 IC.
The Workout: Moseyed around the soccer field to the big dark disc golf hill. We went up that hill 8 times. At the top we did an exercise and we crawl-beared back down. At the top we did: 20 Prisoner Squats, 20 Shoulder Taps IC, 15 Star Jumps, 15 Merkins, 10 Burpees, 10 Squat Jumps, 5 diamond Merkins, 5 SSH IC.

We did a 2 line Indian Run back to the main lot for a teamwork circle of pain. The objective… work in a team of 4 to bang out 500 of each of the following exercises: Merkins, Squats, Mountain Climbers, LBC’s, SSH.

Lots of help and picking up the 6 to get all groups done.
Mary: 20 Counts of: LSF’s IC, Dying Cockroach IC, Homer to Marge IC, Big Boy Sit-ups, Pickle Pounders IC, and Superman’s various cadence.
Announcements: Breach has the Breach22 discount for the 9/11 5k… do it! Brute CSAUP coming up Oct. 16th…do it.
T-Claps (Recognition): POTS, for showing YHC that hill way back when so I could make use of it.
Prayer: FRAM and his father in law with double pneumonia. Unspoken. YHC took us out!

Possum Trot 8/11/21

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FNGs: None
Warm Up: one lap around the tennis court. Karaoke, high knee, butt kick, jog to pick up late PAX.  Jog down to field #2 and circle up.  SSH I/C 50. 2o regular, 20 2x and 10 smurf jacks. Good mornings I/C 10, Windmills I/C 10, Stretching counts. Frankenstein’s I/C 10. Standard Merkin 10. 10 Burpees for late PAX.

The Workout: BTTW and Peoples Chair 30 sec on each exercises.  Ladder down by 5 sec intervals to 15 sec. Broke PAX into 2 teams of 5.  We played kickball with each base earned was a stacked>  1 merkin, 2 squats, 3 lunges, 4 burpees for the defensive team.  Each out was the same for the batting team.  Delta of runs scored after the inning was number of burbees for the losing team.   One team did succeed in achieving the ever elusive triple play!!
Mary: Low slow flutter, Freddy Mercury’s, American Hammer. 60 sec of grateful reflections.
Announcements:  Never Miss a Friday @Kungpow,
T-Claps (Recognition):  Rollback on EC push
Prayer:  Bondo’s granddaughter Piper for RSV, Dead Bolt daughter working long days in the hospital. New Mexico losing a close friend.

Midget finds a new pimp hat

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FNGs: none
Warm Up: mosey to the Goodwill parking lot – DP’s, SSH, Sir Fazio front, back, seal clap, over head clap, low slow flutter
The Workout: mosey to the hill – bear crawl up, headed to guard rail for some irkins, derkins and dips, next set ran backwards up hill and repeato on the irk, dirk and dip.  Took for the sunrise parking lot, DORA action partner up for 100 calf raises, 150 merkins, 200 squats.  A 7 HIM took the short jaunt back to the rock pile behind the peeter for some curls for the girls, overhead press, and tricep extensions.  One round of balls to the wall and people’s chair wrapped up this edition of Purple Cobra.  While we didn’t find the Zebra cobra, Midget found a pimp hat on the hill and proceeded to put it on his dome…commenting that is smelled like piss, he immediately took it off.
Mary: mosey back to the cars just in time for have a nice day
Announcements: races coming up – Derek Davis and Travis Manion
Prayer: Crab legs, Midget’s friend from GA on GrowRuck that found F3

Cinder Blocks Seem Good On Paper

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FNGs: none
Warm Up: Mosey around the soccer field, SSH x25, Good Mornings x10, Windmill x10, Fazio Arm Circles forward/backward x10, Seal Claps x10, Overhead Claps x10
The Workout: UTI reminded me that there was a stack of cinder blocks, stamped with the F3 logo, ready to go. I appreciate a good coupon workout, so I was down. Here’s how it went:

PAX were instructed to grab two cinder blocks each and meet at the triangle (entrance to parking lot loop). We started out with a simple set of exercises using one block: Curls for the Girls x10, Ruh Rohs x10, Squats x10. Then we farmer carried both cinder blocks from the top parking lot down to the stop sign. Recover. Back to the top. That sucked.

Back at the start, we did another set: Curls for the Girls x10, Ruh Rohs x10, Squats x10. This time, we jogged down to the stop sign. Recover. 10 Durkins off of the curb. Jog back to the top. That was a little too easy.

Again, did another set: Curls for the Girls x10, Ruh Rohs x10, Squats x10. This time, we mosied around the parking lot circle to the far side and lined up at the crosswalk. Bear crawl back to start. Just right.

PAX were instructed to farmer carry again, but this time returning their cinder blocks to their home. Then we mosied around the loop, stopping at the crosswalk. Bear crawl up to the picnic area. We did one round of urkins/durkins/dips (10 each), People’s Chair 10 count x3 and Balls to the Wall 10 count x3.
Mary: Popcorn Mary consisted of Low Slow Flutter x10, Homer to Marge x10 and LBCs x15. Finished up with some quick yoga.
Announcements: Travis Manion 9/11 Heroes Run
T-Claps (Recognition): Woody for getting back out in the gloom after a spell of crud. It’s not easy to get back in the groove, way to be!
Prayer: Bondo’s granddaughter for health and wife for travels.
Moleskin: We face different challenges in life that come in all different shapes and sizes. Today, it was those damn cinder block farmer carries. That was hard. When I first started with F3, it was just keeping up with the group, sucking wind and barely making it through. I realized early on that if I wanted to not suck at running I was going to have to embrace the suck and focus on that area for improvement. Challenges can help uncover areas in need of improvement. That might come in the form of running more to improve aerobic performance. It also might come in the form of relationships. Identify those areas that challenge you (that suck), meet them and develop solutions to overcome them.

The Warden is back at the Yard

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10 Pax showed up for an original Prison Yard smoke session.

8-bit, Sprinkler, Pots, Banana Seat, Woody, Midget4Life, MadDog 2020, Smalls, Money Pit and the Warden Breach o the Q
Warm Up: Mosey around the parking lot and then 22 counts reps of SSH, Imperial Walkers/Hillbillies, Windmills, and Good Mornings

The Workout:  8 stations of fun with a partner, partner one is on the apparatus, partner 2 was alternating between Merkins and LBC’s ( 2mins of work with 15 secs rest between sets)

Station 1- The devil keg, Full clean and press

Station 2- Pain Stick- Between the legs Rut Rohs

Station 3- Med Ball Squat and Toss

Station 4- Weight Plate- straight arm lat raise

Station 5- Fire hose- Squats

Station 6- Hurdle- up and over jumps

Station 7- Battle rope- Double arm waves

Station 8-Proud panda jump rope

Mary: 5 mins of ab meltdown- 22 count reps of Lo-slow flutter, Homer to Marge, heel taps and Pickle Pounders

Closed in Prayer:

Backblasts FTW

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AO: Crazy Ivan
Workout Date: 07/21/21
While coordinating a playlist with Yoshi last night, It hit me that I could steal one of my own KB workouts from The Blitz for Crazy Ivan. So I looked up my backblast from 10/14/20 (https://f3raleigh.com/about-that-disclaimer), printed it out, and made sure to bring it with me this morning. As I pulled up to Womble I realized the one thing I had forgotten… my kettlebell! Oh, $#!t! Luckily the Ivan guys had a few spares to choose from. My usual is a thirty pounder, but the options were 25 or 35. Nervous, I opted for 25#.

Warm Up:
State the mission, check for FNGs(1), and give the disclaimer. Since this is a copy of the workout where Fazio almost got a concussion, I definitely remembered to give the disclaimer (and put that I did here in writing haha)
Side Straddle Hops x20 x10 In Cadence (IC)
Good Mornings x10 x5 IC
Imperial Walkers x20 x10 IC
Sir Fazio Arm Circles forward reverse x10 IC
Sir Fazio Arm Circles reverse forward x10 IC
Monkey Humpers x10 IC
Standard Merkins x10 On My Down (OMD)
Mountain Climbers x10 IC
Run a lap around the parking lot

Main Event (1/5):
Halos x10 IC, x10 IC reverse
Kettlebell Good Mornings x10 OMD On My Up (OMU)
Curls x10 IC OMU
Overhead Press x10 On My Up (OMU)
Triceps Extension x10 OMU
Bent Over Row x10 OMU
Run a lap
Main Event (2/5):
Figure 8 x10 IC, x10 IC reverse
Deadlifts x10 OMU
Goblet Squat x10 OMD
Around the World x10 IC, x10 IC reverse
Single Leg Deadlifts x10 OMD each leg
Alternating Lunges x10 OMD each leg
Run a lap
Main Event (3/5):
Snatches x10 OMU each arm
Two Handed Kettlebell Swings x20 OMU
Single Arm Bent Over Row x10 OMU each arm
Deadlift with High Pull x10 OMU
Squat Thrusters x10 OMD OMU
Run a lap
Main Event (4/5): (on your six)
Chest Press x20 OMU
Skullcrusher x20 OMU
Little Bell Crunches x20 IC
Flutter Kicks x20 IC
Single Arm Press x10 OMU each arm
American Hammer x20 x10 IC
Run a lap
Main Event (5/5):
Staggered Kettlebell Swings x10 IC each leg
Clean, Press, and Squat x5 On Your Own (OYO) each arm
Overhead Press x20 On My Up (OMU)
Triceps Extension x20 OMU
Pull Throughs x20
Run a lap
This is the point where my original Blitz workout ended as we stopped to check on Fazio, so new territory form here on out
Bonus Main Event (6/5):
I asked the PAX if they wanted more KB stuff or Mary, or if they had requests
Suck-Up took charge and led American Hammers x15
Dahmer led Midget(?) Sit-ups x15 OMU
Woody led his side-plank exercises x20 IC each side

Mary:
None.

COT:
7 PAX. Welcome FNG Money Pit!

Announcements:
1) South Wake/Carpex Q Swap Week(s): Last week of July in South Wake, First week of August in Carpex.
2) F3 ENC CSAUP Sasquatch is 7/31
3) F3 NE Wake CSAUP The Deacon is 9/18
4) F3 10 Year is in Wilmington the weekend of 10/8

Prayers unspoken.
YHC took us out.

Naked Moleskin:
I was a little discombobulated this morning after having forgotten my kettlebell, no doubt.
It was definitely interesting to redo a workout like that. It seemed a lot easier this time, not sure it’s just the fact I’ve been posting a whole lot more or if it was just dropping to the twenty-five pounder. The voice in the back of my head says the workout was too easy.
It was a nice surprise to see Suck-Up from Carpex there in the gloom (supporting our FNG I would find out later). He’s excited to Q Whiplash tomorrow, y’all come out and support him!
Many, many thanks to Yoshi for not just providing the hardware for our tunes, but also my kettlebell (I believe it was Woody who also offered a spare).
While coordinating tunes, I had mentioned three Spotify playlists from which he could choose. He went with the one from my second Monday Murph Q. No Elton John, so the boys on South Wake Slack should be happy.
No Fazios were harmed in the making of or execution of this workout.
This was my eighty-first #F3Q21 #2021Challenge Q (eighty-third overall). Next Q is Monday at Wild Wild West in Carpex for my birthday week!
-Pigpen

QIC: Pigpen
PAX: Woody, Yoshi, Dawgpound, Suck-Up, Money Pit (FNG), Dahmer, Pigpen
Workout Date: 07/23/21