Tag Archive for: Woody

Possum Takes the Downtown Train

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AO: Downtown Train
Workout Date: 06/21/21
Last week at Coffeeteria, YHC was told that the Downtown Train PAX were not big fans of running. I figured a standard bootcamp would be OK, but I would keep my eyes and ears open to see if we needed to limit the running even more. I knew there was a rockpile based on previous backblasts. I showed up too late for a scouting run, but the site Qs Quiver and Bobby Boucher were very welcoming and helpful.

Warm Up:
State the mission, check for FNGs (0), and give the disclaimer
Side Straddle Hop x20 In Cadence (IC)
Good Morning x5 IC
Imperial Walker x20 IC
Sir Fazio Arm Circles forward x10 IC, reverse x10 IC

Main Event
1) Mosey around the Library to the neighborhood for a set of Sevens. Start with six Squats at the mailbox and one Star Jump back up the hill at the roundabout.
2) Mosey up the stairs to the parking load for Railroad Tracks. PAX all plank in a line like railroad ties. PAX at the end jumps over each PAX until he reaches the end, then he planks himself. Similar to an Indian Run. We worked our way around a quarter of the parking lot circle. Three cycles for each PAX.
3) Mosey back to the rock pile and partner up for AMRAP (As Many Reps As Possible) rock work by one partner while the other partner runs out to the second street light and back. Flapjack. Repeato with different exercises. Exercises were: Curl, Overhead Press, Triceps Extension, Bent Over Row, Shoulder Tap, Chest Press, Flutter Kick, Grounder Pounder
4) Mosey back to start and partner up for 1/2 Mary: 50 Merkins, 100 LBCs (Little Baby Crunches), 150 Squats. Running partner loops the small parking lot.

Mary:
Dolly x10 IC
Homer to Marge x10 IC
Rosalita x10 IC
Freddie Mercury x10 IC
Dying Cockroach x10 IC

COT:
7 PAX

Announcements:
South Wake picnic is this weekend
Carpex July 4 convergence is July 3 at Bond Park (Phoenix AO) for 1776 workout
YHC has the Q at the next South Wake Dads workout, also on July 3
Thanks to the PAX from Warbucks as he described the generosity of the PAX in supporting his efforts to provide newborn supplies to the hospital. The hospital was very appreciative, especially for the blankets.

Prayers for Tetanus’s M and 2.0s as they travel to Florida. Prayers for Tetanus’s coworkers and the driver of the car which ran into their office building up North. Prayers unspoken.
YHC took us out.

Naked Moleskin:
T-claps to Quiver and Bobby Boucher for helping me be successful this morning
Tetanus spotted a possum making his way across the field after COT. He must’ve thought we were Possum Trot!
Great fellowship, gentlemen. Thank you for the opportunity to lead!
This was my sixty-fifth #F3Q21 #2021Challenge Q (sixty-seventh overall). Next Q is Wednesday at Anchor Time (Raleigh).
-Pigpen

QIC: Pigpen
PAX: Quiver, Warbucks, Coal Ash, Tetanus, Woody, Bobby Boucher, Pigpen
Workout Date: 06/21/21

Drilling holes at GP

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FNGs: None

8 HIMs posted to GP this morning;  A lot of hard work and a little disc golf. 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, 4×10 ct arms stretches, 10×3 ct Willy Maze Hays, 10x3ct Daisy Pickers,

The Workout

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.

3 sets of 10×3 ct Rock Press, 3 sets of Skull Crushers, 10×3 ct Windshield Wipers, 10x3ct Box Cutters, 20×3 ct LBCs, 10×3 ct Rockies, 10×3 ct Homer to Marge w/ rocks (Hence the name drilling holes)

Pax Pair up and each does 2 sets each of Rock Planks and Crab Rock Planks while the other runs two lines down and back. Squat Hold till all PAX are finished.

Mosey to the Wall of Pain

  • 80 ct Al Gore People’s Chair, 30×3 ct BTW
  • 80 ct Biden People’s Chair, 30×3 ct Ascending Testicles
  • 80 ct Prisoner People’s Chair

Mosey to the putting green:

PAX put discs and bear crawl to nearest for retrieval. Return to starting point for exercise

1 set of: 10×3 ct Merkins, 20 Squats, 20 lunges (10 each leg), 10×3 ct Split Jacks, 10x3ct Star Jumps, 10×3 ct LBCs, 10×3 ct Mountain Climbers

Announcements:  Raised over $3,500 for for HSPD 1st Aid Kits, GP 3 yr anniversary on June 26th along with the F3 Picnic in the Park.

Prayer Requests: Praise – Ellie got into Purdue, Cancun’s 2nd Dad recovering from a stroke, Walt (Forcep’s 2nd Dad) cancer in liver and kidney

Sheepdog 6/18/21 – Strike Fest

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No FNGs but a couple Pax new to Sheepdog. Welcome Woody and Sunshine to the AO that packs a punch! 

EC: Norm, Bobby Boucher, Shredder

Warm Up: several F3 traditional favorites with Side straddle top, sir Fazio arm circles, seal clamps, overhead clamps, imperial walkers, hillbillies, Single leg deadlifts to work on balance and stability, and Frankenstein.

The Workout: today’s workout was brought to you by four corners and a whole lotta striking 🤛🏼.   Pax started with 25 Wing Chun strikes, ran to the next corner of the parking lot, 1 Merkin (at which point I think Woddy said, “only one!?!”), next corner 1 squat to front kick in cadence (so, both sides), next corner 1 star jump, then back to the beginning. So far, not that bad. We then bumped up to 35 strikes and ran to the next corner for 2 merkins, 2 squat kicks, 2 star jumps, etc. Each loop around we added a set and increased the strikes; 75, 100, 125, 150. About 1/2 way through we swapped strikes for wedging but still cranked out high reps. A couple pauses to focus on technique details. I’m assuming Pax will be feeling this workout at about 3:00 today.

Mary: 50 LBCs in cadence

Announcements: Norm is moving.  He will be missed!

T-Claps (Recognition): Bobby Boucher rocking it on a long EC climb. Warbucks collection.

Prayer: Beer pressure’s sister trying to get into grad-school.

Way to go men. Honored to lead!

Fritter returned to Possum Trot

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19 PAX, including 10 who are in hot pursuit of the coveted fritter, posted at Possum Trot for a beatdown delivered by the Fritter Foundation.

Fritter Quitters: None

FNGs: None

Warm Up: Lap around the tennis courts; circled up for SSH, IW, HB, Fazio arm circles, good mornings; I had to throw in some burpees to calm the mumble chatter

The Workout: PAX moseyed to the tennis court and lined up on one end. PAX were instructed to travel the width of the 4 tennis courts by broad jump, 5 star jumps, broad jump, 5 prisoner squats, wash-rinse-repeat until you reach the other side and squat-hold for the 6.  PAX then traveled back to the start across the 4 courts with the Obama (named after the 44th president) 4 steps in bear crawl followed by 4 merkins, wash-rinse-repeat until you reach the other side and plank-hold for the 6.  PAX loved these so much, we decided to do it again but had to limit each to the halfway mark to save on time.  Once complete, PAX traveled to the concession stand via Indian run for more fun.  Half the pax held BTTW, while the other pax did an exercise, then switch.  (exercises were 1:step ups x10 each leg, 2:bulgarian squats x5 each leg, 3:Erkins-Derkins-Dips x5 each).  Half the pax then held People’s chair while the other half did exercises, then switch. (exercises were 1:American Hammer, 2:Mountain Climbers).  PAX then indian ran back to the courts for Mary.

Mary: Plank-O-Rama until time

Announcements: Picnic- check slack

T-Claps (Recognition): Sunshine- strong first week!

Prayer: Kevin, Heidi, Warbucks, Woody’s son traveling, First responders and military

Baby Yoga at Disney.

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Several PAX had indicated over a couple of months that we should do more stretching or yoga during a workout.  YHC thought what better time to drop it on my 2 year celebration week.  40 min of  yoga from a non-YOGI master.  Names of moves and fluidity were suspect, but nonetheless we made it through. DRP taken!

FNGs: John P. AKA: Cheesy Tots
Warm Up: SSH, SFAC, Frankenstein’s
The Workout: Various Yoga poses.  Don’t know all the names, but we moved through Vinyasa’s, Triangles, Warriors, Reverse Warriors, Runner pose, Twisting Triangle, Etc…etc…..etc… Groan, grunt, cuss, Groan….breath……hold breath…..breath……groan, cuss, breath again……..CUSS!  “Damn that was fun, different and great! Let’s do it again sometime.” said various PAX’s.  Cue a “That’s what she said line” by Quiver every 30 sec during the ME.
Mary: LBC, Rev LBC, Full LBC, Butterfly’s, Two hand heel tap, Oblique V-ups, Scissors.
Announcements: Too many to list, check Slack.
T-Claps (Recognition):
Prayer: Woody’s son traveling to West Coast, Family in Golf cart accident. Fram daughter in NE.

Rock Toss at the Trot

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FNGs: nope

Warm Up:
Mosey around tennis courts with stops for SSH, Windmill, Sir Fazio arm circles, squats, merkins, etc

The Workout:
Thing 1: 4 corners on tennis courts

Round 1: Exercises at each corner
Round 2: Stack up exercises at each corner

Exercises
5 Absolutions
10 Turkish get ups
15 pistol squats
20 American hammers

Thing 2: Rock Toss
Toss rock and bear crawl to rock and do 1 merkin. Continue until you get to the street. Cusack rock back to rock pile and circle up on courts for Mary.

Mary:
Plank hold-o-rama with some mission and core principle education and a few other core exercises.

Announcements:
See social media, fritter next week

T-Claps (Recognition):
Strong work by all and for putting up with absolutions and turkish get-ups

Prayer:
Injured PAX, YHC, unspoken
YHC took us out

We’re not doing Irkins are we?

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FNGs: Nope
Warm Up:
Mosey to dumpster area for: GM, SSH, Imperial Walkers, Sir Fazio arm circles, merkins
The Workout:
Mosey to goodwill parking lot circuit
PAX chose an exercise (1 jump rope, 2 sets of rocks, and rest were bodyweight) for their spot and did that while runner goes to light pole for 10 monkey humpers and PAX rotated through all stations. Round 2 PAX chose new exercises and did pickle pounders by light pole.

Mosey to dumpsters
1 PAX held peoples chair while holding partner’s legs. Partner did 2 derkins and switch. Then all PAX held peoples chair for a 10 count by everyone. Repeated 2nd time with 20 count peoples chair for a nice burn.
There was some mumblechatter about partner irkins, but not on my watch.

mosey across the street for suicides. Stops were end of 6 islands on teeter side of lot – at stop alternate between 10 count of LBCs and LSF.

Mary:
Boat canoes, american hammers, 6 inch hold

Announcements:
Picnic, UNC donations

T-Claps (Recognition):
Woody for his strong F3 start. Almost a month now of nearly posting everyday.

Prayer:
Hasselhoff’s mom, injured PAX

Bondo took us out.

Ruckin’ it up with Abe

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FNGs: none
Warm Up: jumped right in
The Workout: YHC hasn’t been out to Hilltop Needmore in a while, so when Sprinkler put out the call for a Q I was more than happy to jump on it. 4 PAX set out and kept a good pace. Good weather, good mumblechatter.
Mary: nada
Announcements: F3 Picnic / June 26th / 11am / Harris Lake
T-Claps (Recognition): Scrapple for not letting a bad knee keep him down.
Prayer: Scrapple and his family for recovery from various injuries.

Four Corners……..Audible to some sort of Triangle.

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FNGs: Nope
Warm Up: SSH, Good mornings, Sir mazio arm circles, Willie Mays Hays & Michael Phelps.
The Workout: Took a mosey over to the rock pile to grab a medium size rock then over to the library parking lot. Due to my time constraints YHC called an audible.

5-10-15-20 reps of Chest press, skull crushers & WW1 (with a rock).

5-10-15-20 reps of Merkins, squats, lunges & monkey humpers.

5-10-15-20 reps of Mountain climbers, plank jacks & star jumps.

10 reps each of curls for the girls (full curl, half & half), overhead triceps, shoulder press & bus drivers.
Mary: Ankle grabbers, box cutters, homer to marge, American hammer.
Announcements: Checkout slack for Warbuck’s donations to UNC in honor of his son Maddox.
T-Claps (Recognition): Grasshopper 5K which raised $30k for Sgt Leach.
Prayer: Prayers for our injured F3 brothers. Safe travels to Buford for work.

Urban Legends

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Kung Pow is a fake AO created out of convenience by those Wescott guys and those older PAX from Fuquay looking for an easier paced workout on Fridays. When you travel to AOs over time, you hear things. Sometimes you hear a few things here, you hear few things there, or you get anecdotal accounts from a friend of a friend, culminating in a perception like the one I have painted in my opening sentence. Remember when everyone thought Mikey from the Life Cereal commercial died due to an overdose mixture of carbonated soda and Pop Rocks? Pop Rocks got a really bad rap after that. This morning was all about protecting the street cred of Pop Rocks…er Kung Pow.

Though the perception shared above was all from a good place,  formed out of high quality banter and mumblechatter over the past year with no ill will and a lot of salt, YHC set out this morning to debunk this Urban Legend.

You see, at Kung Pow, we teach lessons. Last week, DB shared with us the finer points of being Edward. After the workout was over, it was clear..Don’t be Edward. This week was extra special as we had one PAX member (after a ton of back and forth on a group chat) that had HC’d early that had yet to step foot inside Wescott on a Friday morning (not even when points were involved for a May Challenge or the promise of a name in large font on a T-shirt).

With the HC in place, YHC began working on the lesson plan. Some Q’s can wake up the morning of without any preparation or planning and deliver, others may drink a bunch of bourbon and put the PAX on auto pilot the next day with a Dora for 45 minutes at Paradise City (circa 2017-2018), but not YHC. Everything has to be mapped out, everything has a reason, it has to be calculated, and there has to be a message. Don’t get me wrong, there is improvisation to speed or slow things down throughout, but you will get a full 45 minutes of whatever was planned for that morning by YHC starting and ending on time.

As I was planning the workout for this week, YHC was also very aware of what was being transferred from pen to paper, so much so that my posting this week started on Thursday. Lesson to all Q’s- “If you can’t Q it, don’t do it”- plan accordingly.

Arrived early to the lot to see a parking lot with many vehicles. Lots of EC this morning- some runners and a few ruckers. Planted the flag and saw a car roll in I hadn’t recognized. Door opens and was pleasantly surprised and  greeted by CrabLegs, who had been headlocked by M4L to come hang out in his old neighborhood. Little known fact about CrabLegs- he is an OG Wescott alum. Was great to have him back in the hood this morning. At about 5:25 our EC’ers and Rucker’s came rolling back in to grab a quick squirt of water before our 5:30 kick-off.

5:30 hit and YHC welcomed everyone to Kung Pow, including one PAX that was a man of his word and showed, Emeril. He had also managed to headlock Yoshi into EC and the ME this morning, but no Dawg.

Damn, Dawg! To think I had “The Man” by the Killers Q’d up for COT and you didn’t show. Next time I guess. Maybe you and 187 can post together as he has been dodging my Q’s for weeks.

Warm Up:

After a pleasant greeting to start the morning off, we quickly transitioned to the warm-up that I affectionately term “The Pablo.” It is named the Pablo after one of the toughest workouts recorded by its namesake at Kung Pow where for 40 minutes we Indian Ran lower and upper Danagher with burpees (which is a long street at the top of Wescott that has a hill at top). Indian Runs stop periodically at 7 separate sewer caps were PAX perform a progressive set of burpees. 1 then 1-2 then 1-2-3 and so forth.

This morning we didn’t do that version of the Pablo. If he posted, we would have, but this morning we fellowship ran all the way to the lower Danagher cul-de-sac and performed 5 Burpees OYO at the first sewer. YHC asked for a quick count off…A total of 15 with 3 PAX- DoubleD, Deadbolt, and CrabLegs on a fellowship walk while solving student loan debt.

Mosey’d to the next sewer cap- 10 merkins, mosey-Fazios X10 F\B-Chinooks at the 3rd Sewer cap, 5 burpees at the 4th sewer cap, Imperial Walkers X10  at the 5th cap, Hillbillies at the 6th sewer cap, Good Mornings X10 at the top. Mosey back down to the 4 way intersection- squat hold for the 6- 5 burpees.

The Workout:

Breathtaker-Kung Pow Style

With 15 PAX, YHC split the group into 3 lines. My man Sprinkler brought dem hoses out this morning. Asked the lead guy in each line with a hose to fall to the back of the line. PAX would stay in their lines the entire time for this rotation. Each line would perform an Indian Run with trailing PAX with the hose double timing to the first. Upon the trailing PAX making it to the front, the entire line would perform 5 Burpees in unison, with the front guys continuing on the run and now the last guy in the line picking up the hose and double timing to the front…more burpees, rinse repeat. Lines continued to the last tree of the fairway down Wescott Ridge and continue back to the start at the pool entrance. Lead lines picked up the six, returned the hoses to the curb and mosey’d to the next circuit.

On the mosey, YHC informed PAX to obey the speed signs. At each speed sign facing them, we would perform 20 merkins. There were 2 on the route to Brightling Way. YHC missed the second of the two, but we have a lot of honest PAX that didn’t want to get cheated this morning, so doubled back to complete the 20 owed. Continued on the mosey to YHC’s home.

Mookie’s Brickyard

Rolled up to YHC’s driveway where PAX were instructed to pull 2 bricks each from a perfectly stacked pile. They were delivered fresh by M4L the day before and with all the rain that rolled through yesterday into the early morning, they may have soaked in a little extra weight. First exercise called was bicep curls. As we were curling, YHC shared a little factual history on Kung Pow and how it was born out of the pandemic.

Originally when things shut down around SW and parks and playgrounds closed, PAX weren’t left with many options. Home gyms, garage-mahal workouts, and occasional neighborhood runs were the norm. Out of strong desire to continue core F3 values within the guidelines in front of us, black ops workouts continued on Mondays, Wednesdays, and Fridays in rotating fashion. This continued until the restrictions started to lift and we were continuously seeing double digit numbers on Friday. I think at one point after numerous post blast PAX numbers of 14, 19, 23 on the 1st F channel of Slack continuously surfaced, Shredder said “Black Ops?…Why don’t you just legitimize this AO.” So we did and we have been serving the geriatric community with these weak sauce routines I’m describing in this backblast ever since. Hell- I made it so convenient for myself this morning, I didn’t even bring the bricks to the pool lot.

As I mentioned earlier, YHC does things for a reason. This morning we were going to transport these rocks back to where they originated-Midget’s truck, which was conveniently parked back at the pool.

After the bicep curls, we quickly transitioned to front raises with the bricks X12, Lateral raises with the bricks X15, Shoulder presses times X10, Shoulder Taps with bricks in hand X10. Recover on the mosey with bricks to the end of Brightling Way.

YHC called Squat hold with tricep extension X20, hold squat, Moroccan Night Clubs with Bricks in cadence X10, mosey with bricks to Roslyn Hills. Squats with Bricks on my up; on my down X15. PAX got into 3 lines of 5 again and performed Indian runs with bricks to the other side of Roslyn Hills. Plank hold for the six.

All 15 accounted for, YHC called brick merkins X20. Recover on the mosey with bricks. Stop at the 4 way intersection-squat hold for the six. PAX got back into their 3 lines of 5 and called for an Indian Run with bricks to the start of the tree line fairway up Wescott Ridge, in front of the 20mph speed sign- 20 brick merkins.

Cusack’d the bricks with alternating lunge walks along the tree line to the intersection at Danagher, squat hold for the 6, continue on the mosey with bricks back to M4L’s truck parked next to the flag. Deposited bricks and circled up for COT reuniting with Deadbolt, Double D and CragLegs with 3 minutes left.

Mary:

Series of stretches- Right over Left, Left over Right, Downward Dog, Calf Stretches, and a 10 count Shawshank.

Dawg- Not sure how you feel about cheating these PAX out of a rendition of “The Man,” but I think deep down they would have thanked you for not showing if they knew I was gonna pull out this additional activity as the finale. Next time- I have faith you will some day show.

Another interesting thing about Kung Pow…COT takes longer. It takes longer because we have to use extra words like “Respect” and “Honor” a dozen times during name-o-rama. What more can I say? The “old” guys like the soft serve they dish out at Kung Pow.

Announcements:

Bed Build, Yogurt looking to gather additional PAX to go on some runs with Davis.

T-Claps (Recognition):

Emeril for trying new things and trying a Fake workout today (see his Strava- 2.79mi and fails to mention “with” phantom bricks and imaginary hoses). Also for headlocking Yoshi for EC and getting him out for the Main Event. A very impressive and notable memory made during 2nd F with Fonzie this morning. Apparently he and Fonzie live almost across the street from one another and Fonzie was unaware of Yoshi’s hospital name…That’s F3 for you. Do any of us really know each other by anything other than our F3 names?

Always an honor and great to see CrabLegs in the gloom. Thank you for posting and hope to see you out and about the neighborhood again soon. All PAX posting this morning. Those bricks are a reminder that running is tough enough, but running with extra weight is tougher. Today we got through it together. Never do life OYO.

Prayer:

YHC took us out. Prayers for Emeril and his family member with cancer. Additional prayers for Sprinkler and Cancun. Continued prayers for first responders and healthcare workers. All PAX traveling and those battling illness.

Always an honor to lead. Thanks for giving me this opportunity this morning.