Tag Archive for: Woody

Drowned Rats at the Yard

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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.

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.