Tag Archive for: Woody

It was another hot humid morning at the Yard. The Warden did not disappoint.

/in /by

I arrived quite a bit early for to put all the coupons out all over the walking trails.

FNG: Nope

Warm Up: We moseyed to the upper parking lot where we circled up. We did side-straddle hops, imperial walkers, hillbillies, merkins, frankenstiens.

Workout: We moseyed left out of the parking lot onto Shady Greens Drive. While running Breach spotted some fire hose. Continued to Brushy Meadows where we picked up a cinder block. Performed squats here. Turned left onto Brushy Meadows towards Hilltop Needmore Road. Made a left on the red trail where we did more exercises. Moseyed towards the PVA and we located a set of tractor weights. Each PAX alternated taking the coupons. We dropped all the goods off at my vehicle and Indian Run to the lower Red trail (Back 9). Once we made it all the way to the bottom we found a 16’ Treated 8×8.

The PAX paired up with 8×8 and did squats all the way up while the remainder did AB exercises. Once the exercises were completed IC to 15 they ran to the PAX with the 8×8. Rotated and rinsed and repeated 4 times from bottom to top. We did LBC, Merkins, Plank Jacks, Bearcrawls, Burpees and several more.

Mary: We did several stretching exercises.

Annoncements: Check social media

Prayers: Unspoken

1776 – Celebration of Freedom

/in /by

There are lots of ways one might choose to celebrate the freedom that we so often take for granted. The F3 way is to have a brutal beatdown that serves as a reminder that freedom isn’t free – it was purchased and preserved by countless patriots who made the ultimate sacrifice.

“There is no greater love than to lay down one’s life for one’s friends.” – John 15:13 (NLT)

YHC is truly grateful for my F3 brothers who push me to become a better version of myself – physically, mentally, and spiritually. Thanks for the push to get through the 1,776 reps! Keep up the great work HIM and keep pushing each other!

FNGs: Scissor Hands

Warm Up:
Pledge Of Allegiance
SSH x20 IC
Good Mornings x10 IC
Daisy Pickers x10 IC
Frankensteins x10 IC

The Workout:
THE 1776
– Start with 1,776 yard run (1.01 miles)

Set 1 (100 reps of each – break down into 5 sets of 20/ 10 sets of 10, etc.)
Merkins
Side straddle hop – IC
Lunges – IC (100 each leg)
Set 2
Pull ups
Imperial walkers – IC
Squats
Set 3
Overhead claps – IC
Mountain climbers – IC
WW2’s
Set 4
Dips
Plank Jacks – IC
Step ups – IC (100 each leg)
Set 5
American night clubs
American get ups
American hammers
Ground pounders (mosey to the rock pile and choose wisely)
100 yard bear crawl
76 burpees
Badges of honor/pain
Patriot: partner up and each pax do half the reps
American eagle: complete all exercises flying solo

Mary:
We walked the field and picked up trash

Announcements:
Q Swap with Carpex the last week of July

T-Claps (Recognition):
Several PAX did EC before the 2-hour beatdown. Impressive!

Prayer:
Doc & YHC moving soon
Martini – Kidney stones
Overturned vehicle on Piney Grove Wilbon
Family of Owen Reed Schroeder who was killed in Holly Springs – park bench dedicated in his memory

Teamwork at the Trot

/in /by

Warm-Up: A short jog around the park and followed by 22 reps of SSH, Windmills, Good mornings, Imperial Walkers/Hillbillies, and Frankensteins.

The Workout: Pax split into 2 teams for some friendly competition

Round 1- Cenepdede bear crawls- The first team to reach the line gets to recover on the jog and the losing team does burpees- Team 1 conceded for modifying (10 burpees for all)

Round 2- Tunnel Rat- teams form a tunnel and the last guys have to crawl through- Team 2 was victorious, recover on the jog while team 1 did burpees

Round 3- Duck walk snake runs- guys from back stays in duck walk position while the rest of the team squats and snakes thorough. Team 1 was the winner- Team 1 recovered on the jog, while team 2 did burpees.

Freeze Tag, one tagger chases all the remaining pax members, if you get tagged you have to stay in place and do SSH until someone untags you

Mary: 5 mins of ab burnout (LBC’s, Homer to Marge, Heel Taps, Box cutters and Plank backslaps)

Announcements: 1776 workout on the 4th Norm has the Q

Prayer: Frams co-worker Tim, 8-bit is flying here this afternoon-prayers for a safe flight.

Digger Triple 7’s at Prison Yard

/in /by

10 PAX showed up to Prison Yard on this muggy gloom morning. YHC was setting up TRX bands and saw the yellow stink box nearby which caused a 30 sec late start but we got the work done. No FNG’s, one HC no show and one HC puppy pooping bail.

Warm up lap with carioca

Warm up exercises
Good mornings
Windmills
Merkins
Frankensteins

3 groups
G1 – TRX Bands
G2 – run the ladders Burpees on the ends
G3 – core

Each group rotated stations after one exercise. 21 rotations completed on the final seconds.

Bands 7’s
– Atomic push up
– Face pull
– Chest fly
– Single leg squat
– Twist pull
– Low row
– Pike

Ladders
– Double feet
– Lateral down
– Jump in jack down
– In and out
– Icky shuffle
– Single foot hops
– Merkin walk

Core
– Lateral raises
– Boat canoes
– Double crunch (LBC then reverse LBC)
– WWI’s
– Box cutters
– V ups
– J Lo’s

Hard stop

We made it through all the exercises as the 45 mins expired. Nice work men! Glad we could try something a little different.

As always, it’s an honor to be a part of this group and lead a workout.

BS Out!

HS City Tour with some coloring inside the lines

/in /by

FNGs: None

5 HIMs posted to DTT this morning;  A lot of hard work. YHC brought the music box.

WarmUp:

10×3 ct Good Mornings, 10×3 ct Emperial Walkers, 10×3 ct Hillbilly’s,  20×3 ct SSH, 20 Fozzie Arm Circles, 10×3 ct Willy Maze Hays, 10x3ct Daisy Pickers,

The Workout

Run around downtown

Circle of Rock: (Rotate rocks between exercises).

3 set of 10 x 3 ct of each exercise:  Curls for the Girls, Overhead Tri-cep Press, Wonder Bras, Bus Drivers,  Rutrows, and Ground Pounders.

4 sets of 10×3 ct Rock Press, 2 sets of Rock Spanks (with and w/o consent), 2 sets of 10×3 ct Mountain Climbers, 1 set of Skull Crushers, 10×3 ct Windshield Wipers, 10x3ct Box Cutters, 10×3 ct Rockies, 10×3 ct Homer to Marge w/rocks, 10x3ct American Hammers.

Run around downtown

Doin some lines:  Pax split up and do drills in the parking lot coloring inside the lines.  Run forward, side straddle to next line, run backwards, 5 Merkins side straddle to next line – rinse and repeat down the line.  Squat Hold till all PAX are finished.

COT: 1 set of: 10×3 ct Frankenstein’s, 20×3 ct SSH, 20×3 ct LBCs, 10×3 ct Freddie Mercuries, 10 sets of Boat Canoes, buttocks and Hamstring stretches

Announcements:  Q Swap end of July, Sleep in Heavenly Peace needs help with deliveries.

Prayer Requests:  Quiver’s daughter to develop good connections with friends and find a social grove, Walt’s family (Forcep’s 2nd Dad) passed away last week.

14 PAX and 8 Respect at Kung POW!

/in /by

Q #4 this week. I had a lot of support from repeat PAX and I appreciate that. I actually pulled this off site work out from Deadbolt from about a year ago.

FNG: Nope

Workout: We left the PVA and headed to towards Harris Teeter. We stopped every so often and did a number of warm ups along the route. We moseyed to the left of Town Hall Burger and we did a triangle workout.

At bottom of hill 10 IC monkey humpers-top of hill 5 burpees-behind shopping center 10 IC Merkins. Rinsed and Repeated 4 times. Ended up with 20 IC shoulder taps.

Thanks to Salty Pots we Indian Run 4 corners of parking lot split up into 2 groups performing random exercises all the way around for 2 times.

Started to head back and at every light pole we stopped and did a IC 10 count various exercises. Apparently I was not clear enough for every light pole, so I made it clear and we stopped at pole and did an exercise. This light pole workout was compliments of Dauber who made us do this at Kenny’s Grave in the rain.

Mary: Circled up for various exercises and stretching.

Announcements: Picnic tomorrow 11:00 am.

T-Claps: Woody who has been killing it! Gillette for coming out with injury. Pots for the support and EC all week running! Way to Be!!

Prayers: All those still missing in the collapse of the building in Florida. Injured PAX!

 

I appreciate the opportunity to Lead!!  #Roll Bengals!!!

Fuquay-Varina High School - Wikipedia

A log, kettle bell, rucksack, tire, and another log walk into a bar….

/in , /by

PAX: Woody, Dusty, John Deer, Pikachu, Kubota, Orca, RAMS, Cancun.

FNGs: None

Warm Up: RAM saved my butt by taking PAX through some life saving warm-ups before I arrived.
The Workout: A workout so terrifying that Chuck Norris checks for it under his bed every night.

Set up the toys in a row with a pax at each. Log #2 was pulled for a Hobbits Tale (there and back again) as a timer. When Log #2 left the station the pax started working. When the log got back the pax would stop and shift to the left to the next toy or plank, mountain climber, or murcan. I stole this idea from Pikachu when he did it at Possum Trot because theft is the greatest form of flattery.

Round 1 and 2:
Tire- toe taps
KB- swings
Ruck- Deadlift
Log 1- shoulder presses shifting from each shoulder.
Log 2- pull down and back

PAX without a toy held plank for round 1 and mountain climbers for round 2.

Round 3, 4.
Tire- John Cusack
KB- Romanian Deadlift
Ruck- Ground Pounder
Log 1- side to side hops over log
Log 2- log flips. Down and back.

PAX without a toy did Murcan’s. Added in Imperial walkers and LBCs before PAX started the next exercise.

Mary: Mary was quite contrary because we did LBC’s during the workout.
Announcements: SW Picnic on the 26th. Q-Swap with CarPex.
T-Claps (Recognition): John Deer for really trying to follow instructions and Pikachu for really trying to lift a spare tire over his head. Joking aside it was great to work hard with all these men and an honor to lead.
Prayer: Various injuries with different with PAX.

We did a lot

/in /by

FNGs: Welcome FNG Paycheck (Gavin)

Warm Up:
Mosey by soccer fields to half pipe for SSH, merkins, sir fazio arm circles, seal claps, OH claps.

The Workout:
1. 7’s on the half pipe
Squats on 1 side, lunges on the other, 1 merkin on sidewalk each time.

Mosey to parking lot by playground

2. Partner merkins
Partners ran opposite directions. 1st meeting 5x brokeback derkins, 2nd meeting 5x pattycake merkins. 4 rounds were completed.

3. Step-ups/knee tucks
Partner 1 did 10 step ups while Partner 2 did knee tucks (hanging or on swings). 3 rounds were completed.

Mosey to soccer fields

4. Indian bear crawl across soccer field
PAX lined up head to feet and held plank position in 1 line. PAX in back bear crawled to front until we made it across the field.

5. Evolution of man (crawl, walk, run)
Inch worm to 1st blue line, crab walk to center field. 21x LSF, 21x pickle pounders. Sprint the remaining half field.

Mary:
Alphabet Abs and popcorn exercise: homer 2 marge, heels to heaven, LBCs,

Announcements: See social media, Bondo’s retirement Q next week

T-Claps (Recognition):
Fram for rocking the 30lb vest all week, including EC.
PAX for their donations to UNC last week.

Prayer:
Fram’s co-worker Tim, Swisher Sweet’s family member
YHC took us out.

History Lessons in the QUAY!!

/in /by

This mornings workout was a little different. I had pre-blasted we would be taking a tour of the History of the FD and learning about my story.

FNG: Nope

Workout: Moseyed to Milkove Shopping Center for a warmup. Merkins, side-straddle-hops and we learned it used to be a Piggly Wiggly and it burned down in 1987. Moseyed to First National Bank where stopped for the Pledge of Allegiance. “The Flag does not stand for skin color, race or religion. It stands for Freedom!!” We moseyed to Hardees Parking Lot and did some exercises. The PAX learned that the Hardees was the first fast food chain restaurant in Fuquay-Varina. Moseyed to the corner of Main & Academy Street. Here we showed off our gluts by doing Monkey Humpers and learned that in 1941 My grandpa opened up a Antique Furniture store called Hoke Powell Interiors. Later on, he sold appliances and TV’s. Off to TR Ashworth’s where the PAX learned that downtown Fuquay had burned 3 times, 1916 being the 1st time and the 2nd was at Proctor-Barbour Tractor Repair shop in 1946. In 1977 the entire block burned causing $500,000.00 in damage. Off to S. Fuquay Avenue where we stopped at DMV. This was the first Fire Department as well as Cultivate coffee shop across the street from DMV. It started out with 1 fire truck house under a tin awning for cover and then grew to a 2 truck fleet. The Fuquay Springs Fire Department official formed in 1925.

We then moseyed t 301 S. Fuquay Avenue where it is now Station #1 (Headquarters). The PAX performed many different exercises here and we even entered the apparatus bay to see our 1945 Mack fully restored this past January. They learned we run 2 Engines, 1 Ladder and a Rescue Company, Brush Truck for EMS calls out of this house. We have 2 other stations and Building Station 4 as we speak.

We left Station #1 and passed the F3 boys that meet for bible study. Stopped at Ashworth’s clothing to learn if you have expensive taste this is where you need to shop. (I can’t afford a tie in their) We headed back to the parking lot at the trot and ended the tour. The PAX found out how I became a fireman, and we were finished.

Mary: No Time

T-Claps: FRAM he is a BEAST wearing a pack with over 30 lbs all week at every workout!!

Announcements: Picnic Saturday

Prayers: Buford and his procedure, the force who was visiting from Metro co-worker who passed away.

I shared from Sunday “Who’s Beautification Process are you working for?

The World or the Kingdom of God!

You got to know where you are supposed to be!!

F3 has been amazing for me! Thanks for hearing my story. Honor to Lead!!!

Drowned Rats at the Yard

/in /by

15 Pax took to the pool for a run, swim, run at the prison yard.

Woody, Sunshine, Warbucks, Bondo , Fonzie  Banana Seat  POTS  Fumunga  LED  Sprinkler  Deadbolt  Shredder  Laettner  FRAM and  Breach on the Q

Warm-Up: Running to the pool from the parking lot,

The Workout: Partner up for laps, partner one was swimming laps while partner 2 was hitting the merkins for 2 rounds, then v-ins for 2 rounds and then burpees for 2 rounds followed by some squats while everyone finished up. Had a few mins to dry and off and then hit the pavement back to the yard. All the rats made it without drowning and all were accounted for.

Mary: Circle up for some LBC’s, box cutters, and Homer to Marge to finish off the workout.

Announcements: Picnic this Sat at Harris Lake(Check Slack for details)
T-Claps (Recognition): From Warbuck-very appreciative of all the donations to the NCCC unit they were very thankful for all the stuff that was donated.

We also learned a little more about POTS in COT.

Prayer: Fram-Prayers for his daughter-teenager not getting along with mom very well, Fumunga- His brother-in-law is getting a divorce and needs prayers to get through and for the kids.