Tag Archive for: Woody

Hopping on the Train for the First Time

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Had 4 at Downtown Train for some 4 corners.

FNGs: None
Warm Up: Moseyed down to pool area for 10 burpees OYO, 10 merkins, 50 lbcs in cadence, windmills, SSH x 40 in cadence, daisey pickers
The Workout: Moseyed to rock pile for start of 4 corners. Exercises in 4 corners includes:

Monkey jumpers, squats, people’s chair, merkins, burpees, lunges, Jack Webb’s, curls, chest press, trip extensions, lbcs, dying cock roaches, bear crawl, shoulder press, heel taps

Mary: No time
Announcements: See Facebook and Slack
T-Claps (Recognition): 3 Downtown Train rookies.
Prayer: Unspoken

A little drizzle this am but still sticky!

/in /by

Driving down Optimist Farm Road this morning. Several PAX ECing and I blew the horn. Fanny Pack said I scared the crap out of them. M4life rolled in with maybe 1 second to spare barefooted. He said he did not need shoes for this easy workout.

FNG: Nope

Warm Up: We moseyed over to the baseball PVA. We did Good Mornings, Imperial Walkers, Hillbillies, Frankenstein’s, Side straddle hops, merkins, Burpees to 10 all IC.

The Workout: Moseyed behind school and broke off into 2 groups. 1st group BTW while second group did monkey humpers, switched-then we moseyed back down stretch of school for some burpees. Moseyed back to the wall for wall sets with seal claps, group 2 was doing Turkish get up. Moseyed back behind school where we rinsed and repeated. I left a little earlier and got called out. So when we moseyed around the back of the school for another BTW while group 1 did Turkish get ups. Went into the circle where some steps were for step up, Urkins, Derkins and dips. Left there and took the scenic route to the Abyss behind the ball field. While enroute we used steps, ramps wherever they were in sight. Once we arrived at the we split up in our groups for 2 rounds of LBC’s at the top while the other group ran the steps. Moseyed back for Mary.

Mary: Circled Up and squatted down low. The circle shuffled to the right and left. I called on several PAX for their favorite exercises. FRAM’s were the least liked. Peter Parker with a hold on the way up and down. (Sucked)

T-Claps: 2 visitors from NE Wake region-Thing-a-ma-bob and Tube Top Several PAX’s out getting EC this morning. M4life did workout barefooted! (I bet he is hurting)

Announcements: Bed Build Kohls PVA Saturday morning. %K race this weekend. Check slack for details.

Prayers: Lipstick’s M, Hastelhoff Prayers as well. YHC took us out!

It was an Honor to lead fellas!

Hot Humid Morning at the Yard!

/in /by

It was drizzling rain when I arrived at 5:10 am to unload all the toys.4 cars were in Parking Lot. All F3 guys getting in some EC. Glad the rain held off.

 

FNG: Nope

Warm Up: Ran a lap around the club house. Circled up for Good Mornings, Merkins, Fazio Arm Circles, seal claps, overhead claps, Hillbillies, Imperial Walkers all 15 IC.

Workout: We worked in Teams of 2. 2 runners were the timers for each station around the club house. Each person rotated after runners were back.

  • Runners-Timers
  • Bench Press w/ RR Iron/LBC’s
  • Curls/Shoulder Shrugs w/tractor weights
  • Tire Flip/Merkins
  • Bench Press Bar with partner up and over/ground pounders
  • Farmers Carry/Bear Crawl

Rotated through 4 times.

Mary: Circled up for Low-Slow-Flutter, Homer-to Marge, Plank Hold all IC

T-Claps: Fram head locked 2 neighbors to come that have not posted in a while.

Announcements: Bed build this Saturday, Holly Springs 5k

Prayers: Breach travel mercies the rest of the week, Friend of mine and DoubleD has cancer, Inspector Gadget rolled his ankle during EC. Hope he recovers quickly.

Honor to lead you Gents!

4yr Q at GP ran like clockwork

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FNGs: Yes! Welcome Sharknado

Warm Up: side straddle hops, arm circles forward and reverse, seal claps, overhead claps, arm stretches, good mornings.

The Workout: Mosey to the rock pile and grab a large rock. Circle up in the main parking lot to begin the 1st event.
My 4yr Q centers around time so we started with some clockwork using 4 different exercises. Started with 1 rep of each: curl for the girl, overhead press, ruh roh, and squat. Set down the rock, rotate, and do 2 of each. This continued through the 12 rounds of the clock for a total of 78 reps of each exercise.

Next up the calendar beatdown as follows, all with your original rock:

  • June 30 rock presses
  • July 31 homer to marge in cadence
  • August 31 rock merkins right arm
  • September 30 American hammers in cadence
  • October 31 rock merkins left arm
  • November 30 flutter kicks in cadence
  • December 31 rock spanks in cadence
  • January 31 ground pounders (stopped at 7 to do burpees for my birthday then picked back up at 8)
  • February 28 Rockys in cadence
  • March 31 ascending testicles  10,10,11
  • April 30 wall sit
  • May 31 pickle pounders in cadence

Mary: LBCs, Boat Canoes, and the introduction of Krispy Kreme’s (12 count move that targets your abs), then 20 Merkins as it was only called a decent Q. After the merkins it was deemed reasonable.

Announcements: Picnic, 2.0 workout at 9, Bed project next weekend

T-Claps (Recognition): My 4 year anniversary, Cyclops for bringing an FNG, and Sharknado for making it through his first post.

Prayer: We all took a knee and I took us out. Very thankful for what F3 has done in my life and in the lives of others, I’m definitely a better man for it.

So much to do, but so little time

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FNGs:N/a today

3 Pax for Monthly Challenge EC and several for an EC run.

Warm Up:Side straddle hops, arm circles forward and reverse, seal clap, overhead claps, daisy pickers

The Workout: I started with a blast from the past, my first visit to this AO was the 1776 workout on July 4th 2018.
Mosey around the parking lot and head towards the shelter for 16 rounds of 31 seconds on, 9 seconds off Tabata work:

  • merkins
  • high knees
  • Scorpion dry docks (not enough pull up bars for everyone so I subbed this one out)
  • Plank jacks
  • Side straddle hops
  • Turkish get ups
  • Overhead claps
  • American hammers
  • Lunges
  • Step ups
  • Squats
  • Moroccan night clubs
  • Mountain climbers
  • LBCs
  • Dips
  • Plank shoulder taps

Bear crawl across the parking lot and 7 burpees to finish it off

Mosey to the legendary Abyss for some Dora style partner work

  • 100 Planche merkins (great for biceps)
  • 100 AG squat front kicks
  • 100 mountain climbers (L/R=1)
  • Pick up the 6 and a 10 count squat hold
  • 100 boat canoes
  • 100 crab cakes in cadence between all PAX

Mary: Mosey back to the parking lot for an Embrace the Suck hold (3 minutes). Finished with 25 low and VERY SLOW flutters.

Announcements: Several Pax doing the Triathlon Saturday and they are looking for volunteers, some 3rd F opportunities coming up, my 4yr F3 Anniversary is this Saturday and I’ve got the Q at GP.
T-Claps (Recognition): Everyone that came out this morning despite the threat of pouring rain, and especially those that did EC.
Prayer: We all took a knee and I took us out.

Straight forward

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FNGs:none
Warm Up:4 pax with 2mile EC. circle up and did some SSH, windmills,Fazio arm circles and prison squats
The Workout:Moseyed down to the concession stand wall where we did 20count of erkins, derkin , and dips. Moved over to the hill and did 7s of LBC and alternating lunges.  Made our way back up to rock pile and performed several exercises while the last pax bear crawled to the front. After rolling through we did jack webbs only to realize  that it was reverse jack Webb’s. So we did 1press and 4 merkins up to 5/20. And the came back down doing 20 press and 5 merkins.  After burning out the arms rocks were put back in place and hit the tennis courts.  Used the four corners and stacked the following exercises sprinting the long ends and Karaoke the short sides. 10-SSH, 20- calf raises, 30 IC BTW, 40 IC 6 inch hold.
Mary:Mary consist of single leg v ups, big boy sit-ups, hello dolly, dog pointers which was on all 4s extending left hand right foot and the repeating for other side.  Lifted knees off ground while in crunch position and did 20IC mountain climbers.
Announcements: Sleep in Heavenly Peace June 12. Fritter challenge 6/14. Picnic
T-Claps (Recognition):Fram for using largest rock in Fuquay
Prayer: brother in law recover from sickness, first responders,

Hitting the Reset Button

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It’s been a while since I’ve written a backblast. Not sure I’ve written one this year and the fact of the matter is, I used to enjoy writing them as much as I enjoyed Q’ing and planning the workout. Truth be told, I’ve been in a funk this past year for a variety of reasons.  I can sit here and blame it on a pandemic, make a dozen excuses of why things got in the way and didn’t have time, but when you boil it down to its parts, I got run down.. caught in a bunch of excuses, got salty, and just flat out lazy.

Now that I took accountability for that as your Weasel Shaker- the guy who is expected to follow the rules and ensure others are abiding by the rules. I’m gonna make a pact right now…. I will no longer miss a backblast moving forward and nor should any of you Q’ing an AO. Believe it or not, its more important than the workout itself, in my opinion. Its an account of what you did, who was there, who we lift up in COT, but more importantly its a written account of that moment when you lead and how you did it.

It can be 4 lines, it can be a novel, but write something… anything.  Just do it and feel free to send me a virtual finger letting me know I’m number 1 as you do it… And that’s the bottom line, cuz Mookie said so…

Alright-enough with the PSA’s…So this morning was also a return to the gloom after a week long hiatus.  I have now officially hit the reset button. No more sandbagging, full speed in all areas of F3. Saw a Q slot open at Purple Cobra for this morning while enjoying some time yesterday with the kids at the pool. Figured if I was Q’ing, there would be no way I’d miss posting. Also mentioned it to a few fellow Wescott PAX, while i was leaving, but apparently they had other plans this morning. I’d like to think as I saw them drive past Purple Cobra that they didn’t want any part of my Q after being on 7 days rest, but these Wescott guys are absolute beasts and probably would prefer a Q from our resident Pokemon giving a caveless  caveman workout.

Probably for the best. Arrived a little early. Planted the flag and greeted Maybelline, Warbucks, and Woody. Four PAX- 2 fresh off a Murph the day before. Perfect- they are gonna love what I have dialed up this morning. 5:30am hit and we were off straight down the lot.

FNGs:Would be alot cooler if there were, but alas…no
Warm Up: Mosey to the end of the lot. Circled up for some Good Mornings IC X10, Imperial Walkers IC X10, Hillbillies X10 IC, continue on the mosey up the entrance to Sunset Lake Rd and all the way down and back to the bank parking lot entrance. Circled up for some Squats X10, Fazios 10F\B, Morrocan Night Clubs X10 IC. Squat hold while YHC explained the first sequence of sweat.

The Workout:

Sequence 1: Meet me in the middle- PAX partnered up for a session of meet me in the middle- 3 full loops meeting 6 times with 10 patty cake merkins at each meet up. Recover on the mosey behind the Teeter.

Sequence 2: Rocky Horror Shoulder Show- Each PAX grabbed two handheld rocks of the same size and weight (1 for each hand)

2 Rounds: Front Raises X20, Lateral Raises X20, Bent over Lateral Raises X20, In\Out Shoulder Presses X20, Tricep Extensions with hands clasped together with rocks X20.

Recover with Jack Webbs with rocks 1:3 ratio ending with 10 merkins\30 rock airpresses

Recover on the bear crawl with rocks in hand to the wall.

B2B X20, People’s Chair X10 with palms up- Rinse Repeat X3

Recover with cusack of both rocks back to the rock pile. Mosey to the back of the car wash

Erkins, Derkins, Dips X20

Recover on the mosey to “The Hill”

Sequence 3: Aaliyah’s Revenge-Back and Forth’s

Bottom of the hill 20 LBC- Backwards sprint to the top- 1 Burpee, mosey back to the bottom

Bottom of hill 20 Low Slow Flutter- Sprint Forward to the top- 2 Burpees, mosey back to the bottom

Bottom of hill 20 Freddy Mercury- Backwards sprint to the top- 3 Burpees, mosey back to the bottom

Bottom of hill 20 Shoulder Taps- Forward Sprint to the top- 4 Burpees, recover on the mosey to the Goodwill

Sequence 4: Oliver’s Last Supper-  Think I may have heard Warbucks say, “Please sir, I want some more”

First corner- 5 Star jumps- mosey to 2nd Corner- 10 Chili Jacks, mosey to 3rd corner- 15 Merkins, mosey to 4th corner- 20 Squats mosey across the street back to the lot

Sequence 5: Run Down the Clock- 4 man Indian run back to the flag

Mary: R over L\L over R stretches, Downward Dog X10 IC, Calf Stretches, Pickle Pounders X15 IC, Exaggerated Shawshank X6

Announcements: Congrats to Team Sprinkler on the May Challenge and all getting out there this month to Q and visit other AO’s.
T-Claps (Recognition): Those attending the Murph and posting yesterday and especially those getting back out there today to get after it.
Prayer: First Responders, Law Enforcement, those traveling in the upcoming weeks and continue to keep all PAX and their families safe and healthy.

Until next time-SYITG

Birthday Q 1/10

/in /by

FNGs:

None today
Warm Up:

Mosey towards the EC route, stopping half way up Sportsmanship for SSH x21 IC

Mosey to the end of the park exit and stop for Sir Fazio Arm Circles x10 IC forward and backward

Mosey across the street and line up for an indian run
The Workout:

Indian run up to Millpass, stopping for Daisy Pickers x10 IC

Mosey to the bottom of Millpass hill then jailbreak to the top for the Strava segment (congrats to 187 on taking the segment!)

Indian run down to the greenway trail off Crossway for the main event – 10x burpees at Crossway, 21x of an exercise at the Veteran’s Monument (merkins, squats, star jumps, turkish getups, LBCs).

We took a moment of silence in observance of Memorial Day

Indian run back to Ting Park through Windcrest and Main street, stopping at the Windcrest pool for 21x LBCs IC

When we got into Ting we went to the bottom of the ramp. Low plank hold into a full sprint to the top of the ramp.

Mosey back to the cars for CoT – Mary was absent today
Announcements:

Memorial Day Murph at 0800

New Tiger Blood location and format – see Slack

2021 Fritter challenge coming in a few weeks – see Slack for details
T-Claps (Recognition):

187 for beating me up Millpass (jerk)

Woody for being on day 12 of a streak to start his F3 career
Prayer:

Emeril’s friend with a recent cancer diagnosis

Praise for YHC and M going under contract for a house

YHC took us out

That Treat is Stale!

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It was a beautiful morning with cool temps in the mid 50’s. It was good to see Scrapple return from knee surgery. Yogurt had a treat for Java’s dog Latte. Must to of been stale. She turned her nose up at it! Sure did miss the 2nd F at Breaches house this morning.

FNGs: 2- Chad (A-Rod) and Micah (Fire Marshall Bill)

The Workout: M4life rolls out with a 65lb bag everyone had the pleasure of carrying. We hit the blue and the yellow for some miles.

Announcements: Workouts are on for tomorrow with the Murph to follow at 8:00 am.
T-Claps (Recognition): M4life for bringing an FNG and A-Rod for listening to @breach to get him out here this morning.
Prayer: @Fram’s family for travel mercies flying out of RDU this morning heading home. PAX with injuries and unspoken.

Early 4 Year at Disney

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My 4 year would be the Memorial Day Murph, but out of town plans led me to ask Dawgpound if I could take the Q from him at Disney for an early celebration. This was just before the challenge and I appreciate he gave up a coveted Q spot late in the month, and was pleased to see he picked up a different AO this morning. It was an honor to lead, was pleased to see such a great turnout, and what better place than Disney for me to celebrate. I am a proud Disney site Q alum. Preblast promised nothing fancy, just moving around and putting in the work, with a guarantee of a good tour.

FNGs: None today, so no bonus point awarded
Warm Up: Quick jog around lot, circled up for Good Mornings, Daisy Pickers, Windmills, Imp Walkers, Hillbillies and had to throw in Goofballs for good measure. 5 burpees OYO too.
The Workout: Jog around back of fields and down the hill to the road, circled up for a couple sets alternating SSH ICx20 and a shoulder burn (arms out, fazio front, arms out, fazio reverse, arms out, seal claps, arms out, overhead claps, arms out, recover). On the jog back to entrance and grabbed a low pole for alternating deep tempo dips ICx10 and tempo merkins ICx10. Did this 4 times. On the jog to the lower lot, each man on a line, dropped to plank hold, shoulder taps, plank hold, nipplers, chill cut, merkins, plank hold, recover. Did this 2 time. On the jog to back corner of building for alternating low slow flutters ICx20, 15 and 10, with the other half holding BTTW, so 3x on the wall for each of us. On the jog to big lot lined up in groups of 4 for a bear crawl Indian Run. PAX hold plank while man in back bear crawls to front. Each man did 4 bear crawls. 10 quick merkins to burn out and then on the jog to The Abyss for 2 rounds with LBC up top and Star Jumps at bottom. On the jog back to flag.
Mary: Not much time so heel taps ICx22 and LBC ICx2
Announcements: Cletus 7 year anny celebration with Deadbolt on Q, wear red Fri, ZERO excuses and support Breach raising money for Travis Manion Foundation – let’s go big tomorrow for this.
T-Claps (Recognition): from me to all of you for the experiences over the past 4 years, and for putting in the effort start to finish today – might not seem like we did all that much but when you think about it we did not stop working the whole time
Prayer: 16-Bit mother-in-law, those impacted by the shooting in San Diego. As leaders in all we do, let’s be mindful of looking out for others especially when it comes to mental well being. YHC took us out