Tag Archive for: Woody

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Pickle Beatdown at Cletus

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FNGs: Nope

Warm Up: SSH, Good Mornings, Imperial Walkers, Sir Fazio Arm Circles F/R, Seal Claps, Overhead Claps, Wille Mays Hays

The Workout:

Thang 1 – The Big Pickle:

PAX completed an Indian Run over to the parking lot on the other end of the soccer fields. Once we got there, we partnered up (one group of 3) for 3 rounds of the Big Pickle. One PAX ran one direction, partner ran the other way around the lot, when they met up, completed 10 patty cake merkins. Continue running, meet on the other side, do 10 WW2. We did 3 rounds of this.

Thang 2 – Bread and Butter:

PAX moseyed over to the amphitheater for the following: Partners from the previous round split up into 2 groups. Group 1 completed people’s chair 10 count each PAX while Group 2 held chillcut plank. Switch. Next round Group 1 completed balls to the wall 10 count each PAX while Group 2 held a squat. Switch…we did 3 rounds of this.

Then we went to the lower wall and did the following exercises in order: Round 1: Erkins, Dips, Heels to Heaven Round 2: Erkins, Dips, Heels to Heaven Round 3: Erkins, Dips, Tempo Squats

Thang 3 – Variety Fresh Pack

PAX moseyed to the rock pile and were instructed to get a medium rock. Everyone did except for Bondo, who picked a cute little one we called the “Pebble”…

YHC instructed PAX to rotate various directions and number of rocks to switch it up and get variety/diff size rocks. We completed overhead press, curls for the girls, chest press, skull crushers, ruh rohs, and bus drivers.

PAX returned rocks and went back to the flag for Mary.

Mary: Heel Taps, Box Cutters, Homer to Marge, Low Slow Flutter, Pickle Pounders

Announcements: Upcoming all hands meeting being scheduled by Breach, be on the lookout. Also, a PSA that CPR can and has saved lives in F3. If you haven’t been trained, highly recommend it.

T-Claps (Recognition): All PAX for showing up in the gloom! 33 PAX combined between Cletus and Crazy Ivan on this fine Friday.

Prayer: Unspoken, Woody took us out

Passing the Baton

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Probably close to two years ago Fonzie and I took over as site Q’s at Possum Trot.  As one of our favorite AOs it was fun to keep it running, Qing as much as we could, and making sure things went smoothly.  Over time, and with injury, we lapsed in our duty.  It became evident that new leadership was needed so we reached out to local PAX to find potential candidates.  After a lot of searching two stepped forward, almost at the same time.  Both Stovepipe and Rubiks wanted to help lead South Wake’s original AO and felt up to the task.  YHC picked up the Q for the day and asked the two of them to be there for the official hand off.  All in all, 11 other men joined the three of us for a beatdown and the official handoff of the site.  

FNGs: None

Warm Up:

SSH x27 IC (that was the temperature when I looked when I woke up)

Windmills x10 IC

Daisy Pickers x10 IC

Imperial Walkers x10 IC

Hillbillies x10 IC

Sir Fazio Arm circles x10 IC forward and reverse

The Workout:

We started at the back corner, by the rock pile, to begin a four corners workout.  Each corner would be some sort of leg or ab workout with the exception of the first because I finally feel like I can lift a (small) rock.  

Curls for the girls x10 IC

Tris for the guys x10 IC

Rut Rows x10 IC

Chest press x10 IC

We then did a backwards mosey to the next corner, by where the parking lot met the road.  

No Surrender x10 IC

Bobby Hurley x10 IC

Star Jumps x10 IC

We then proceeded to the next corner, on the other side of the tennis courts.  We made our way there via Walk like an Egyptian.  This is a lunge walk Indian Run where everyone steps in to a lunge while the guy at the back lunge walks to the front of the line.  Once they get there everyone steps in to a lunge with the other leg while the next guy goes.  This got a little unruly at times and, honestly, took way longer than I thought but all the complaining really fed my soul.  

The next corner was abs.  We did an LBC cycle

LBC x10 IC

Reverse LBC x10 IC

Side LBC x10 IC each side.  

We did a rinse and repeat and then did a slow mosey to the next corner for some squat rounds

Squats x10 IC

Wide squat x10 IC

Feet together squat x10 IC

Two rounds of that as well and then it was a duck walk back to the rocks to do another round of what we had done before. After that we returned our rocks and went to the tennis courts.  We started with a set of calf raises.  After that, there was a lot of mumble chatter which made YCH feel like he hadn’t worked everyone hard enough so we went in to a round of suicides across the width of of the court.

Mary:

American Hammers x16 IC

Sleeping Hillbillies x10 IC each side

Box cutters x16 IC

Announcements: 

Prayer outreach with Rubiks down town Raleigh at 7:00pm

Prayer:

Bleeder recovering from surgery

 

Always an honor to lead and it has been an absolute privilege  to have led this AO.  I look forward to what new leadership will do.  

 

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Disney BD

Cupcakes and Cinders

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FNGs: None

Warm Up: Grab some Cindy’s, Mosey to the soccer field, SSH, Frankenstein, IPW, Hillbillies, Good Morning.

The Workout:

Set 1: OH press/ Curls / Farmer March/Murder Bunnies/Squat (12 Reps each) 2 pax rotate through on SB burpees 5 each bag.

Set 2: Front raise/Triceps/Cindy Lou Who’s/Reverse Murder Bunnies/Lunges (12 Reps) same SB burpee rotation 

Set 3: Rut Rows/Curls/3 Little Bears/OH Squat (12 Reps) same SB burpee rotation 

Mary: (All done with block) 1.  WW3’s (12 reps)  2. Toe Touches R/M/L = 1 Rep (12 Reps) 3. American Hammers 12 rep I/C

Announcements: Davis XMAS Party

T-Claps: F3 as a whole, Made me weepy with kind words and sang Happy Birthday:

Prayer: BS kidney stone, Cupid holiday travels, Unspoken 

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Leg Day at the YARD

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FNGs: No

Warm Up:  SSH, Frankenstein, good morning, Willy Mays Hayes

The Workout:

  • Bulgarian split squat – 24 ea
  • Calf raise squat – 25 ea
    • Recovery mosey round the building with a stop for merkins and/or LBC
  • Speed skaters – 25 ea
  • People’s chair – 10 count each PAX, probably amounted to 90 seconds
    • Mosey
  • Step back lunge – 15 ea
  • Alternating side lunge – 15 ea
    • Mosey
  • Dead lift squat – 20 ea
  • 3-way calf raises – (toes forward, toes out, toes in.  15 fast reps, 10 slow, 5 ea)
    • Mosey
  • 3-way lunge – (forward, 45deg, 90deg, 5 ea)
  • Jump squat – 15

Mary:   No time

Announcements: None

T-Claps/Prayer:  Some general discussion about mindset, and our ability to approach a difficult situation with either anxiety & resentment (selfish/self-centered), or with mind & heart open to seeing an opportunity to do some good (selfless, gracious & grateful).

Prayers for Banana Seat, with seasonal illness roaring through his household, and his continued good spirits & positivity while his body recovers.

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Upper Body Day at THE YARD

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Warm Up:  Standard stuff, SSH and the like, but knowing today would be upper body-heavy, I threw in some Sir Fazios and Slo-Mo Merkins to get that whole area ready to go

The Workout:  This is a lazy copy & paste of routine I’ve done before, with the purpose of eschewing a well rounded full body workout for a more targeted beat down of one particular area.  The thang was this:

A warmup of 7’s on the parking lot hill, consisting of LBCs and Squats.  Then the main event was 3 stations, positioned around the community center building:  Merkins, Dips, Carolina Dry Docks.  We hit a set of one, mosey about 1/3 of the way around the building, repeato, repeato repeato. 

Because the mosey was so short and didn’t give us much time to recover between sets, I threw in a few rounds of People’s Chair after 2 or three rounds.  The only other variation was on the Merkins – one set was Diamonds, one set was wide-grip, and the final set was a Merkin Sampler – 4 reps of each. 

Mary: Side hips raises, heel taps maybe, …something difficult FRAM made us do, and probably one more, I dunno.  

T-Claps (Recognition):   The pre-workout message was a reminder of GRATITUDE.  Keeping our mindset off “I HAVE to workout”, and keeping it on “I GET TO/AM ABLE to work out”.  Celebrate physical abilities of our bodies and be grateful for every opportunity to use them as they are intended.

Prayer:  Nemo driving to Ohio with his son for a big time swim competition

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Double Down at TBD

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FNGs: None

Warm Up: Halloween monster imitation, clapping, flower picking

The Workout: Q brought a trunk full of toys and passed them out to everyone following the warm up. PAX spread out in a circle on the tennis court and were given assorted exercise to perform with their torture devices.

Format was as follows:

45 sec to AMRAP the given exercise, count your reps

45 sec of ‘active recovery’ exercise

Unlimited time to double your round one reps (hence ‘double down’)

Squat hold until all PAX are finished

Primary exercises included: merkins, lat pulls, tricep extensions, thrusters, med ball slams, curls for the girls, weighted punching, chest flys, halos, and squats

Active recovery included: mtn climbers, WWI, Freddy Mercury, Australian snow angels, dying cockroach, plank, side plank, bear crawl, heel taps, and something else.

PAX rotated stations after the completion of each round

Announcements: Xmas party, Even-The-Odds

Prayer: @abe’s parents – dad dealing with cancer + a stroke, mom providing care

@brexit has a job interview today

leading our families well during a season that can lead to selfishness and ‘the wants’

Lt Dan

No Legs and Two Big Balls

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FNGs: None

Warm Up: SSH, Arm Circles, Some Clapping

The Workout: All PAX gathered a Cindy and readied themselves for an upper body beatdown. YHC is working through a knee issue, so we were doing this Lt. Dan style, no legs.  

Tabata style workout, 45on/15off, AMRAP all exericises:

2 rounds:

  • Chest Press
  • Overhead Raises
  • Dying Cockroach
  • Hex Press
  • American Hammers

15 merkins after each round

PAX then lined up shoulder to shoulder in a V-SIT and passed a 25lb med ball down and back a few times – Group American Hammers

2 rounds:

  • Curls for the girls
  • Halos
  • Weighted WWIs
  • Overhead Press
  • Dips

15 merkins after each round

Second round of group american hammers

1 round:

  • Rows
  • Plank
  • Standing Dead Lift
  • Shoulder Shrug
  • Low slow flutter

15 merkins

Mary: PAX sat in a circle and a large exercise ball was introduced. All members of the circle held a V-sit while throwing the ball around the circle. One merkin penalty for each time the ball hit the ground. The total darkness supplied by Purple Cobra added to the excitement. 

Yeehaw’n through 1985

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FNGs: none

Warm Up: side straddle hops, daisy pickers, windmills, sir fazio arm circles

The Workout: Supposedly there was some large rotating storm in the area, thankfully it was a nice breeze and some drizzle for us. Nevertheless, a shelter workout was planned and that’s what we did. 

Tabata style rotation- Three sets of 4 exercises (30 seconds on, 15 seconds off) for 4 rounds. First set- mountain climbers, split lunges, erkins, and dips (RIP triceps). Second set- star jumps, dry docks, wall sit, plank jacks. Third set- LBCs, WW1, box cutters, saw plank. ~5 minutes left so we cooled down with some stretching, felt great. 

In celebration of my birthday we listened to the top hits from the year of my birth (’85). There was also a “yeehaw” sound on the timer that played around every 30 seconds. The music and the yeehaws got some laughs early on but were soon replaced by groans. The commercials from my free version of Spotify (like Lebron) were icing on the cake.

Mary: covered in the third tabata set

Announcements: Lots of events coming up- watch slack for updates and opportunities to serve.

T-Claps (Recognition): none specifically

Prayer: P.S.I. and family for safe travels

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Sweaty Rocks

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FNGs: N/A

Warm Up: Frankensteins | Sir Fazio’s | SSH | Mtn. Climbers

The Workout: 5 PAX endured the suck with 2 smedium :rock:’s

Mosey with rocks

Wall Sits

5 rounds | 10 x

  • front squats
  • Frog hop over rocks crawl back
  • Should press
  • Mtn climbers
Erkins, Derkins, & Dips then Wall sits again
Moseyed back with rocks

Mary: Homer to Marge (Both legs then alternating single legs) | Pickle Pounders | Crunches | Box Cutters

Prayer: Pothole needs healing after his back surgery so he can make it to Warrant Officer School coming up soon.

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Comparing rocks

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FNGs: none

Warm Up: SSH, Daisy pickers, imperial walkers, 5 burpees, hillbillies, Sir Fazio Arm Circles, seal claps, overhead claps

The Workout: We moseyed over to the rock pile where PAX were instructed to get a mediumish rock for a good deal of reps. We circled up at the amphitheater.

Curls for the girls in cadence x30, Tris for the guys in cadence x30, ruh rohs in cadence x30, squats x30, WWIIs x30. Dropped the rocks and did a bear crawl down the sidewalk to the library door then mosey back.

Round two was the same but the counts dropped to 20. Round the saw counts of 10. Returned our rocks and moseyed around to the semicircle parking lot.

PAX lined up on their six for Guantanamos. We got two rounds in as we went almost all the way around the semicircle. On our way back to the start, we lunge walked past the book drop-off.

Mary: popcorn Mary took us right up to time.

Announcements: parking lot Coffeeteria (thanks to BnB) after the workout at Cletus/Crazy Ivan this Friday, stay hydrated and learn CPR

Prayer: Gizmo’s mom, man that Plunger saw at the golf course