Tag Archive for: Woody

I’m Going to Disney World!

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AO: Disney
Workout Date: 09/23/21
I was initially scheduled to Q Disney when Epoxy died, and I asked for someone to step in for me so I could attend the Memorial Ruck at Green Flash instead. The boys helped me out, and I was happy to finally get back down there today. Site Q UTI had mentioned that there were cinder blocks stashed at the AO, so I planned to use them.

Warm Up:
State the mission, check for FNGs(0), and give the disclaimer.
Warm Up exercises

Main Event:
1) Sevens (merkins/star jumps) up the hill
2) Get the cinder blocks and partner up for Catch Me If You Can (Partner chase) with cinder blocks (chaser does 10 merkins before chasing). Two laps total.
3) Block work on the soccer field. One partner runs while other performs As Many Reps As Possible/AMRAP of various block exercises. Curls, Overhead Press, Block taps, Shoulder Taps, Grounder Pounder/Squat Thrusts, Elevated Homer to Marge, Irkins, Derkins, etc.
4) Return blocks and mosey to the baseball field fence for Balls To The Wall (10 count each PAX), People’s Char (same), Australian Mountain Climbers (YHC leads a single 10 count In Cadence)

https://www.strava.com/activities/6005627618

Mary:
PAX-led Mary. Various abdominal exercises.

COT:
11 PAX
Announcements and Prayers

Naked Moleskin:
I think the partner chase was a hit, once I explained it a couple of times. My bad.
We had a beautiful view of the moon and stars when we were out on the soccer field. Great time of year for F3!
The South Wake guys are always so gracious, and site Q UTI helped me keep the partner AMRAP work on track when the gazelles started to separate from the pack. I really appreciate the fellowship and support.
Disney needs Qs starting in October. Feel free to steal workouts, etc. UTI talking about past Backblasts being helpful encouraged me to address my Backblast Backlog. I still can’t let these silly things go. And this BB has caught me up. For now.
This was my one hundred first #F3Q21 #2021Challenge Q (one hundred fifth overall). Next Q is next Friday, 10/1 at Brick City.
-Pigpen

QIC: Pigpen
PAX: Kosher, Woody, Cancun, Bobby Dall, Florence/FloJoe, Cyclops, Beer Pressure, Bondo, Hardy, UTI, Pigpen
Workout Date: 09/23/21

Hills and Halfpipes

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16 PAX posted under the promise of exploring some of the topographical and landscaping features at Disney. YHC brought a simple sequence of exercises that took advantage of these features and a little more.

FNG’s: none
Warm Up: Good Mornings, Sir Fazio’s, Hillbillies, Imperial Walkers, Frankensteins.
The Workout: A mosey through the darkness to the large hill on the far side of the soccer fields. DORA was called. We partnered up and one PAX would take off up the hill, do 5 burpees, and return via crawl-bear. Exercises on the ground were: 100 Big Boy Sit Ups, 200 Merkins, 300 Squats.

Next was a 2-line Indian run over to the half pipe somewhat near the flag. We kept our partners here. Partners would run up the opposite hills of eachother a do either 15 Mountain Climbers or 15 Star Jumps. When meeting back in the middle, 10 Patty Cake Merkins. We got through 5 rounds of this.

Next, a mosey over to the playground for 42 dips and BTTW…just as long as YHC decided to do so.

YHC then called for a mosey return to the parking lot entrance hill and we got after 3 hill sprints up to the flag.
Mary: Pigeon Pose, 30 wonderful seconds of silence and quiet.
Announcements: 3rd F at HollyFest. U.T.I will put together a time slot spreadsheet. Brute CSAUP Oct. 16th.
T-Claps (Recognition):
Prayer: A family Bondo knows is losing their 28 year old to a battle with liver failure. FRAM has upcoming vacation planned with mom/daughter. Peace in that situation. TomTom son has been diagnosed with auto-immune issues and praying for healing along the way. YHC took us out!

The Rope is Thick…and the Pipe is Sweaty!

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All I know is the title of this Backblast contains two statements that WERE said by PAX at today’s workout. I just don’t know sometimes…

FNG’s: none
Warm Up: SSH x25 IC, Seal Claps x10, Overhead Claps x10, Imperial Walkers x8, Hillbillies x10, Good Mornings x12, Daisy Pickers x8, Squats x15
The Workout: PAX took turns leading various counts of the following ground exercises (most of which attached the plank position). Merkins, Shoulder Taps, Peter Parkers, Mountain Climbers, Pickle Pounders, El Lobos, more Merkins, LSF’s.

Pain Stations: The timer was a runner doing a short lap. The stations were Tire Flip, Pain Stick Squat, Kettlebell full swing to overhead, Kettlebell Row, Ballistic Curl with mace, Blockees, Battle Ropes, Dumbbell Bench press w/ 45’s, Brick Shoulder Progression. Everyone got in about 2 whole rounds.
Mary: Time for more distributive leadership. These PAX are good! PAX took turns calling Mary exercises which were: LBC’s, Freddie Mercury, Homer to Marge, WW2’s, Side Plank Stretch, 6 In. Hold, Box Cutter, Merkins, LSF’s.
Announcements: Brute CSAUP Oct. 16th. Breach has lots of free Apple Pie LiquidIV, 3rd F channel has info regarding partnering with town for Holly Fest.
T-Claps (Recognition): Sunshine in the house!!! Back out in the Gloom brother, we are better with you!
Prayer: YHC and job/career transition, Ricoh…F3 brother and family recovering from COVID/family still with illness, Sprinkler mom. Bondo took us out!

Just the Tip for Mary

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PAX:  Bondo, Yogurt, Ricoh_Suave, Kosher, Wild Turkey, U.T.I, Woody

FNGs:  None

EC:  Woody and U.T.I got caught up in quality mumblechatter and ended up with 2.5 mi.  Nice.
Warm Up:  Quick mosey to Center St(?) for Good Mornings, Frankenstein, Sir Fazio Arm Circles.  I forgot to do a count-o-rama.

The Workout:  Selfish is as selfish does.  My workout schedule these days revolves around my training for the Holly Springs Half Marathon, and with my focus always on not overdoing it with my legs I used this opportunity to go balls out with upper body.  As usual I lost track of what exactly I had planned and completely omitted any shoulder work but it seemed to work out just fine.

Start with some 11’s up and down Center St.  Merkins at the bottom of the hill, squats at top.  Wild Turkey rolled in late and joined us about 3 rounds in.

I invited a delivery driver to join us as we ran past him.  He did not join us.

Mosey to the rock pile for medium/large-ish selections.  Lined up on the sidewalk just next to the pile for curls for the girls, mosey around the traffic circle, back to rocks for skull crushers – 25 count each, I think.  Mosey to starting parking lot, 25 standard merkins.  Continue up Ballentine to the brick half wall for 25 dips, then return to starting parking lot for more merkins.

Repeato – Curls, traffic circle, skull crushers, mosey to merkins, mosey to dips

  • Next stop at starting lot for merkins we used a wide hand stance. Hands about 10-12” wider than standard position.  Good stuff.

Repeato – Curls, traffic circle, skull crushers, mosey to merkins, mosey to dips.

  • Next stop at lot for merkins we did what P90X calls “Floor Flys”…not sure if there’s an F3 name for it, but it goes like this: Starting in plank position, slide your right hand out to the right about 12”-15” and perform a merkin.  Return that hand to starting position, repeat with left hand.  I lost count but think we did about 10 reps (5 each hand).  Not easy.  But awesome.

Repeato – Curls, traffic circle, skull crushers, mosey to merkins, mosey to dips, return to merkins.

Woody chased a cyclist to the traffic circle.  Did not catch him.

Mary:  With just a couple minutes left, we squeezed 20 i.c. LBCs into Mary.  No time for more, just the tip.  Having completed, on our sixes, we took a few seconds to gaze upon the glorious clear sky, filled with bright twinkling stars.  Heavenly.
Announcements:  Holly Fest volunteer/F3 marketing opportunity coming up.  No need to commit to the whole day, 30 min/1 hr slots will be available.
Prayer:  Ricoh Suave’s friend – father/son team both on ventilators with China Flu.  Gave thanks for another day, another gift.

Wally World is closed… Let’s bring the Woody to Cletus!

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EC: Kosher and YHC – we got lined up with some of the PAX from Ivan.  Good work by Kosher applying the headlock to get me out for EC.

Through all of my tagging and marketing the night before I snagged very few of my intended targets.  Thankfully, I secured some reliable PAX that showed up for the beat down – at COT I promised to include them in future campaigns.  Apparently, 1 PAX was brought in by my powers of persuasion…  WOODY!!!  Although, he didn’t seem super excited about it “It’s supposed to be my rest day!”, he mentioned more than once in the gloom.

YHC is rarely around on Fridays and they are typically my rest days as well (among others) but I was in the Springs and saw a call earlier in the week from Abe about Qs for Cletus.  LET’S GO!!!  Abe’s pre-blast before I secured the Q-spot promised no leg work.  I BRR’d last weekend so why not take it easy on the legs and keep that pre-blast somewhat honest.  On arrival from Flojo and Hardy, they seemed keen on having me keep that promise.  Good thing, the plan was already settles…  Hope they like burpees!!!

FNGs: Nope

Warm Up:  Good Mornings, Fozio Arm Circles, Windmills, Imperial Walkers, Hillbillies

Mozy over to the bars along the path by the baseball fields and hung a right through the wooden fence between 2 of the fields.

The Workout:

11s

  • Burpees and Inverted Rows, transportation was switched up along the way.
  • Partner up
  • Transportation included Broken Wheelbarrows, Wheelbarrows, Lunge Walks, Skipping, Walking Backwards, High Knees, Carioca and Bear Crawls
  • YHCs counting was on point.
  • Hardy kept lying about the count and attempting to trick the Q.
  • YHC is horrible at counting and prefers to have Excel do it for him under normal circumstances.
  • If the zombie apocalypse comes and math is somehow required to reverse it and/or survive – YHC will surly die.
  • Hardy is a good dude.

Mary: Supermans, LBCs, Ys, WWIIs, Ts, WWIs, BoxCutters, Have a Nice Day!

Announcements:

  • Abe will be organizing a ruck to benefit the Holly Springs Food Cupboard
  • Go checkout the post in 3rd F about Meg’s Smile Opportunities
  • Run the Quay is this weekend – YHC has a bib if anyone wants it send me a message

Prayer: Silent – Swisher Sweets took us out

Honoring all responders in the 9/11 attacks!

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16 PAX got out this am and Honored those of 9/11 at Disney. We reflected on 9/11 and the rich history and heritage of FDNY. Truly sad that so many lost their lives that day. We honored them with our workout.

FNG: Welcome (David) TomTom

Warn Up: Had several pieces of fire hose that the PAX picked up. Moseyed to the end of PVA. SSH IC to 20. Good morning and cotton pickers all while I was giving facts of 9/11.

 

Workout: Moseyed over to PVA near football field. More 9/11 facts while we did squats, Frankenstein’s and we paired up for a patty cake merkins around PVA.

Next up we headed over to the side of the school. Here we learned that FDNY Ladder-3 lost the most firefighters assigned to this Fire Station. 27 was the number for wall sits and BTW. Moseyed over to the steps in the parking lot where I nominated Fanny Pack to pick 5 people. Once this was done we went up the stairs and moseyed over to the tennis courts. Here I had hidden 5 Scott Air Packs with the bottles. Those lucky 5 were the winners of wearing these packs the rest of the workout. This was to make everyone aware of what it takes to wear this for long periods of time…and we did not even have on any gear. Once everyone donned their air packs we moseyed down the stairs over to the High School Parking Lot. I had 6 sections of hoses. We broke off in 2 groups at opposite ends of the PVA. Exercises were done while the group pulled the hose to the end of the lot…there we switched up. Keep in mind that we were still caring the hose on our shoulders. We did 2 rounds of this and pulled all 6 sections 50’ long over to the Abyss. Here YHC had lights set up on the steps where we traveled them top to bottom and did exercises at the top.

 

Mary: We did several exercises all while learning facts of 9/11.

 

My message was it never gets old helping others. The feeling and reward are great. Those first responders responded selfishly to help others not knowing so many would lose their lives on 9/11.

In this job you have a sense of fulfillment & purpose. You have a higher purpose and you have stuck up for the people around you. You have served the richest and poorest. Seen people at their worst. Firefighting is really one of those egalitarian careers that looks out for all.

 

Bottom line I get paid to ride a Big Red Firetruck!!

Announcements: See Slack or FB

Prayers: Pots has a cousin needing prayers.

 

Thanks for allowing me to lead this morning.

“Was that a deer just ran in front of us?”

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PAX:  Woody, Deadbolt, Hazmat, Pots, Sprinkler, Bobby Boucher

Warm Up:  SSH, good mornings, frankensteins, handful of merkins

Wouldn’t you know it, the damn dog woke me up around 2:30, started to drift back to sleep around 3:30 but I never quite got there.  Any other day I would’ve fartsacked, but such is life.  It had been a while since I visited the abyss so that was on the agenda, along with some Team 1 vs. Team 2 points-based competition.  That didn’t quite go as planned, audibles were called because of numbers, so whatever.

Damn, it’s dark out here!  Moseying to the abyss we couldn’t see a darn thing, no lights, overcast sky and I questioned if we could/should attempt those stairs.  Halfway there, what I think was a deer ran right out in front of us, crossed our path about 15 yards away and disappeared into the woods.  I said to Bobby Boucher – “Was that a deer just ran in front of us??”, to which he replied “I dunno man, I can’t see s**t”.

And down we go…

The Workout:  Partnered up for a little Dora.  One ran the stairs while the other performed the exercises, to total 100 merkins, 200 LBC, 300 Toe Taps.  Crushed it, moseyed to the picnic tables for dips, 30, I think.  On to the turf fields where the 6 PAX split into two teams of 3.  YHC named each team in hopes of building competitive enthusiasm but it never really took off.

First match – Bear crawl tunnel, 3 reps each, followed immediately by train track hops, 3 reps each.  Team 2 was made up entirely of the “Respect” crowd yet managed to whip Team 1.  Like, not even close.

Mosey back to tables for more dips and repeat the Bear Crawl/Train Track match. Team 1 was again victorious.

Back to the tables for last set of dips then to the turf for a group Indian Run to the far side of the field, where we dropped for a set of Carolina Dry Docks.  Reverse Indian Run (back pedal) back to the start, more Carolina Dry Docks.

Grand Finale:  A 10-ish yard Worm relay race!  That’s right, an old school 80’s style breakdance move as our closing event!  Well, that was the plan, but what actually took place didn’t quite live up to the image in my head.  We were just comically terrible.

Who won?  No idea, I was laughing too hard.

Announcements:  Various 9/11 events this weekend, BRR.  Impromptu mention of what’s been on my mind, something I’d been reminded of a few times the last couple weeks – envy/comparison is the thief of joy.  It’s something I continue to fall back into – this guy’s new car, that guy’s cool job/big house/hot wife, the list is endless if you let your mind go that way, but we’ll never really be happy if we do.  Just like during an F3 workout, you’re the only one out here…but you’re never alone.
Prayer:  Safety for our BRR brothers, peace and healing for those mourning on this 20th anniversary of 9/11.

IPC week 1

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FNGs:
Warm Up:good morning, Frankenstein, micheal Phelps, oyo stretches
The Workout:

800 meter run, 25 yard murder bunnies, 10 merkin shoulder taps, 25yd reverse murder bunnies, 20 blocker burpee thrusters, 25 yd murder bunnies, 10 merkin shoulder taps, 25 yd reverse murder bunnies

800 meter run, 25 yard murder bunnies, 10 merkin shoulder taps, 25yd reverse murder bunnies, 20 burpee horizontal block jump, 25 yd murder bunnies, 10 merkin shoulder taps, 25 yd reverse murder bunnies

800 meter run, 25 yard murder bunnies, 10 merkin shoulder taps, 25yd reverse murder bunnies, 20 burpee vertical block jump, 25 yd murder bunnies, 10 merkin shoulder taps, 25 yd reverse murder bunnies

Announcements: 9/11 TM 5k, 9/11 stair climb, possible Fuquay 10k.

Prayer:praise for time with family, prayer for our country and health

Red Trail of Tears (8/31/21)

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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!