Tag Archive for: Woody

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

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Relatively cool morning

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Warm Up: SSH, good morning, frankenstein, imperial walker, slo-mo merkins

The Workout:  YHC had nothing planned for today because YHC is lazy.  Started with 7’s in the parking lot (burpees & squats).  Mosey to the covered shelter for BTW & People’s Chair (X2), moseyed to the stage thing, stopping along the way for an exercise the name of which is escaping me at the moment, for dips & box jumps (X2).  Moseyed some more around the track and had some fun with Carolina Dry Docks and Reverse Lunges (X2).  Mosey back to stage thing for more dips, some derkins, then headed back.

Mary:  Started with a move I saw at F3 Timeshare in Myrtle Beach – On your six in a V position, start with left leg extended while the right leg is tucked to your chest.  Hold for 10 seconds.  Switch legs, hold for 10 seconds.  Then both legs extended, hold for 10 seconds.  

After that was popcorn Mary.  Box Cutters, Freddy Mercury, Jane Fonda, Heel Taps, and some elbow-to-opposite-knee thing that Jellybeans called.

T-Claps (Recognition): Prayer:  Forceps getting ready for a move to DC while also prepping for an interview to move up in his company.

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Roaming Yoga in a Thunder/Lightning Storm

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I wasn’t exactly raring to go today.  Signed up to Q last minute the night before because, who know why.  No plan, but feeling like I needed  a recovery sort of routine after this week, so I had a general idea of a slow mosey around the track with yoga stops along the way.  I know very little yoga so I wasn’t sure how this would go, but it actually went well, accomplishing just what I was looking for and pretty spot on with timing.

Rolling up to Cletus, the dark morning sky was flashing lightning in the distance, didn’t think much of it, but soon it just opened up and poured buckets on us.  It was awesome. 

The Workout:  Slow mosey walk, not run, around the track, stopping at each corner to attempt some yoga poses.  Each stop began with downward dog then progressed into: runner’s pose, crescent pose, warrior, warrior 2(?).   

I learned that Moose is alarmingly, and comically inflexible. 

We completed two laps around the track, then joined Crazy Ivan for COT.

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Building the Pyramid

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FNGs: None

Warm Up: Grabbed some coupons from the back of Q’s car and carried them to the lot behind Hunt Center. Warmup OYO

The Workout: PAX worked OYO to complete a pyramid, 100 reps per level, building lap after completing each layer. Thats it. 

 

Mary: Popcorn around the horn. @jellybeans, @nemo, @wildturkey and @brexit joined for Mary + COT

Announcements: 3-alarm Q sheet

Prayer: Injured PAX + those we haven’t seen much recently, @brexit had a HR exam with a 49% pass rate ,@wildturkey prayed for self control for @brexit to not make ‘That’s What She Said’ jokes about it being hard during the test…. joke was not his best…

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Leg Day at Disney

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Warm Up:  SSH, Frankenstein, Hillbilly/and or Imperial Walkers, I dunno…Willy Mays Hays, standing quad stretch

The Workout: 

This worked out really well, time-wise.  Beat the legs down with two leg sets, then a recovery mosey around the parking lot w/merkins, repeat-o.  These may have F3 names, but whatever:

  • Bulgarian split squats on the half wall, 24 reps each side
  • Calf raise squats, 25
    • mosey
  • Super skaters, 25 ea
  • People’s Chair, 90 seconds
    • mosey
  • Step back lunge, 15 ea
  • Alternating side lunge, 15 ea
    • mosey
  • Single leg dead lift squats, 20?..I think only 15 ea
  • 3-way calf raises, Toes forward, toes in, toes out (15 fast, 10 slow ea)
    • mosey
  • Jump squats, 12
  • Box jumps at the half wall, 12

Mary:  LBC, Toe Taps…maybe something else.

Prayer:  Gizmo’s M is pregnant with their third child, expected December/January!

Cletus

Irrelevant bug facts and a Personal Anniversary

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FNGs: No

Warm Up:  SSH, Willy Mays, Daisy Pickers, Sir Fazio, Seal Claps

The Workout:  7’s in the parking lot – Doubled up burpees on both ends…lol

Simple stuff today.  Set up stations under the covered picnic table area:  People’s chair, balls to the wall, curls for girls w/dumbbells, WWII, standard merkin, Squats w/30lb ruck, alternating shoulder raises w/dumbbells.

The timer was my homemade Quadzilla tire sled pull.  PAX chose a station to start in and the tire puller ran to the playground sign and back, at which time all PAX would rotate.  We got two full rounds in.

Mary:  YHC called box cutters then opened it for popcorn:  Freddy Mercury, reverse boxcutters, some goofy but difficult thing Pikachu called, low slow flutters…I don’t remember the rest.

Announcements: Trash pick up and backpack donation that Abe is collecting for

T-Claps (Recognition):  YHC share with the group that today is his 4-year sobriety anniversary.  In his old age, he’s not big on most anniversaries, traditional ceremonies and the like, but this one is different.  A time for reflection, praise and the sincerest of gratitude.

Prayer:  The usual

Mumblechatter at Ground Pounder stays at Ground Pounder

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FNGs: None

Warm Up: Old man hangs, Good Mornings, Windmills, Sir Fozio Arm Circles forward & reverse, Imperial Walkers, Hill Billy’s, Willy Mays Hays, Side Straddle Hops x 25 in cadence

The Workout: Each PAX picked two small rocks.  One for each hand.  Many reps of Curls for the Girls, Rut Rows, Forward arm raises, Overhead tricep presses, Lateral arm raises and Shoulder presses.  Repeat all 6 exercises until everything burned.  Mumblechatter took a sideways turn and the count was hard to keep on track during the whole set….  On to the small wall for a set of 11’s with Merkings and Dips.  Then mosey to the picnic tables for a round of squats, monkey humpers and star jumps.

Mary: Around-the-horn core exercises.

Announcements: F3 picnic.  3-Alarm run this Tuesday.  Open Ground Pounder Q still needs to be filled for 7/8/23.

Prayer:  Prayers for all those travelling.  Prayers for Socrates’s family.

The Nest 5.23.23

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PAX: @Finkle, @Woody

The Warm-up: Good mornings, Daisy-pickers, Hillbillies, Imperial Walkers

Main Event: We did 3 stations around the Nest

  • Station 1: using the half block wall did typewriters doing 10 Irkens then flipping over to 10 dips. Back and forth all the way down the length of the wall.
  • Station 2:  step ups at the short brick wall followed by box jumps 3 sets of ten.
  • Station 3: Middle school stairs, Dan Taylors with bear crawls up the stairs.  Squats down on the bottom and lunges at the top of the stairs.

Mary: Ran out of time.

COT: Praise for @Woody’s wife getting a new teaching position.  Prayers for @Finkle’s wife as she is transitioning from her job.