Tag Archive for: Woody

Candyland Trial #1 at Ground Pounder

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FNGs: Wicket (birthname Jai)

Warm Up: Windmill’s, Willy Mays Hays, Sir Fozio Arm Circles forward and reverse, Hill Billy’s, Side Straddle Hops

The Workout: Rock work.  2 rotations.  Curls for the Girls, Wonder Bras, Rut Rows, Overhead Tricep Press, Ground Pounders, Rock Squats. Candyland Trial #1: 4 teams.  Spin the wheel and perform the workout associated with that color.  Red: 15 Merkins, Green 10 Monkey Humpers in cadece, Blue: 5 Burpees, Yellow: 10 Mountain Climbers in cadence.

Mary: Round the horn.  Pick your favorite core exercise.  7 Exercises total.

T-Claps (Recognition): Welcome FNG Wicket!

Prayer: Special prayers for Taylor Phelps F3 Knoxville, TN.

AGS 12-4-22 F3 Magic

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Sometimes everything just comes together—this was one of those times. Knowing I was bringing and FNG, I grabbed the empty AGS Q spot. Really wasn’t sure who was gonna show except Pikachu, who was a quick HC upon seeing the route. Today’s route: Headed toward my favorite hilly neighborhood, Sunset Bluffs, which is past Bass Lake. It was not until I got on the run mapper did I realize a critical connection from Sunset Bluffs to Bass Lake Road. Now to execute.

FNG and I left the neighborhood at 0550. I was pleased to see @Gillette, @Jellybeans, and @Sunshine ready to go. @Woody had already grabbed a now-routine EC! Pikachu rolled in on two wheels.

I prepared a 4-mile and 6-mile loop, expecting the group to split up. But, at the split point, Woody had already “encouraged” Jellybeans to “go the distance.” And next thing you know, we’re all climbing the hills in the Bluffs. Jellybeans had just started F3 only a few weeks ago, with zero running. I’m not even sure how many ECs he had completed. Woody hung with him the whole time, encouraging and talking up running. At the end of the 6-mile run, Jellybeans was stoked and exclaimed, “That’s the most fun I’ve ever had running!” How about that?!

Pikachu, my FNG Dylan, and I bonded with running events and speed. These two carried a 7:30 pace most of the time. Appreciate Pikachu embracing him on behalf of the F3 community.

We made the connection at Goosehaven, over to Bass Lake Road. This makes a nice alternative loop around Bass Lake. Can’t believe I had not run or ridden this considering multiple trips to Sunset Bluffs both on foot and on wheels.

When I wasn’t running with the speedsters, I had the chance to catch up with Gillette and Sunshine. Great stuff. Gillette and I learned that Sunshine is a powerhouse on the hills! I said something about climbing up the Bass Lake Road hill and next thing I knew, Sunshine took off, climbing! He did not stop til we got to the top! BAM! He pulled me up the whole way.

Welcome FNG @Tigger! After he said, “Roll Tide,” it was clear he needed an opposite-mascot name (Alabama vs. LSU). Plus, he runs like Tigger!

Notable achievements: Jellybeans distance PR! Woody 1,000 miles in 2022!

Finally, at COT, Woody shared that he observed certain behavior from one of his sisters over Thanksgiving. He requested prayers and guidance in approaching her and the issue.

Cletus Rules!

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Lots of chatter the night before Cletus. YHC was inviting everyone to come out for an old school beat down. There were a lot of PAX getting in some early miles before the main event. After 21 PAX showed it was 0530. One more came flying in making it 22 total for the AO. We had a lot of smells coming from multiple guys but we survived. Here’s what was on the menu.

Warm up
Mosey to lower lot area, circle up
Burpees x5
Seal Jacks x20 IC
Burpees x5
Bat wings x20 IC
Burpees x5
Cotton pickers x10 IC
Burpees x5

Mosey to lot near volleyball
7’s Bonnie Blair squat broad jumps
– sea star jump ups
– Curb hand release derkins

Partner carry to ball field entrance
Partner wheelbarrow and switch until reach statue

Circle around statue on six for Guantanamo

Mosey to concession stand
BTTW shoulder taps x10 IC
Wall sit hallelujahs x10 IC
R&R

Indian run 2 groups to tennis courts
Stay in groups in corners
Crab bucket corners
1 – crab cakes
2 – crab humpers
3 – crab jacks
Crab walk to each corner
X10 reps IC for all

Mary
Sally abs
Side raises
Plank hold to Chillcut hold
HAND

COT was interesting as we had a buck walk over in the parking lot. Guess he was an FNG we missed earlier.
Announcements on slack
Pikachu took us out in prayer.

Excellent turnout and strong work from the pax today. As always, it’s an honor and a pleasure to be able to lead a group of HIM.

BS out!

11-18-22 Agility, Speed, Balance, and the Lady Bug Warmer

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EC 3m Bleeder, Yogurt

EC 2m Abe, Bobby Boucher, Woody

Warm-up

Side stepping: Follow the perimeter lines of the tennis court. One lap right foot forward, one lap left foot forward. Head to other tennis court. Follow the interior lines of the tennis court. Shoulders facing square to net, travel up and back the lines on both sides of the net.

Fancy feet: Step up on curb, alternating feet, while traveling. Right foot first up the parking lot. Head back down, change sides, fancy feet left foot first.

Head to Ivan lot to continue warmups: GMs x10, SSHs x50. It was at this time that Woody exclaimed that it was so cold that his Johnson was shriveled up to about the size of a ladybug. 

Main Event

ME Balance: Head to edge of amphitheater stage for balance exercises. 1-foot 4-count step-ups; Up 1, hold 2-3, down, that’s 1. Second foot never touches the ledge. Next: Calf raises with toes on ledge.

ME Agility: Mosey to softball parking lot. Fancy feet around perimeter.

ME Agility: At least four times through agility ladder, mixing with more fancy feet and many lunges. Ladder steps: left/right run; bunny hop; out/in both feet simultaneously (like and SSH); one more. Ladder stayed in middle and we did figure eights around, using the parking lot curb for fancy feet and path for lunges.

ME Speed: Sprint to marker. Must be going full speed at marker. Decelerate.  Back to marker for exercises.

Five sprints, five sets of exercises: B.L.I.M.P.S: 10 burpees, 20 lunges, 30 imperial walkers, 40 merkins, 50 plank jacks, 60 squats (didn’t have time for squats).

Mary

Balance: Tree position yoga

Announcements: Upcoming CPR class, HSHM Saturday

Prayers: Woody’s dad, Bird Flu’s wife and newborn

Full Steam ahead at Downtown Train

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FNGs: Tripod!

Warm Up: Hillbillies, Imperial Walkers, Frankensteins, Sir Fazio Arm circles, seal claps, overhead claps

The Workout: Mosey over to the rock pile.  Get medium size rocks, 15 to 20 reps the Q says. Cusack over to the amphitheater grass. Q splits group into 2.  Group #1 does AMRAP of specified exercise, Group #2 does a lap around the Cultural Center. Curls for the Girls, Overhead Press.  Change of plans. Group #1 does AMRAP of specified exercise, Group #2 holds  Wall Sit until done. 2 Rounds with Ground Pounders and Ruh Rohs maybe? Sorry, I should have done this day of. Another round, Group #1 dips at the picnic tables, Group #2 balls to the wall.  Return the rocks.

Mosey in front of Town Hall.  2 rounds of fast feet on the steps in cadence followed by merkins and diamonds.

Mosey back to parking lot for Mary and stretching.

Mary: 10+ minutes.  YHC called out some various standards, Freddie Mercury’s, WWIIs, and others. Then to popcorn Mary as 10 minutes of Mary is a long time. Some stretching to finish it off.

Announcements: Nov 21 CPR class. Respect week coming up. Others I may be forgetting.

T-Claps (Recognition): Stickers and Sunshine for 2 mile EC. Thanks for the accountability!

Prayer: Runners heading to Richmond this weekend. Unspoken. Apologies if I forgot others.

No Frills Mutinizing to start the week

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Warm Up:   FRAM and Sunshine for EC.  SSH, Good morning, Daisy pickers, Hillbillies, Sir Fazio, Seal claps

The Workout:  Had I consulted my calendar, which had me running 22 miles just two days ago, I wouldn’t have signed up to Q today.  But I didn’t, so I did. 

Then in a very adult manner of dealing with life, I tried to ignore it, hoping it would go away, so I could get another day of rest.  But it didn’t, so I couldn’t. 

So, up & at ’em.  Having only a vague template in my head of what to do, I, as Sprinkler so succinctly foretold “bullshitted my way through this workout”, and it formed into this:

7’s on the “hill” of burpees and squats.  That was it for legs.  After that we just ran around in a disorderly pattern, making periodic stops for sets of non-leg exercises.   Dips on the picnic tables, WWIIs, merkins, balls to the wall, Carolina Dry Docks.  

We got in at least three sets of each (I think), with variations of merkins (derkins on the bleachers, diamond & wide grip) and dips (alternating raised leg), but did get 4 sets of WWIIs just because I decided to hit 100 reps for some reason. 

Mary:  A P90X favorite, Downward Dog Crunches (DD position, raise right leg, swing it to touch right elbow for 4 count, return.  Raise right leg, swing it to forehead for 4 count, return, then swing right leg to left elbow for 4 count – repeat other leg).  Then we did some kind of toe touch things until time expired.  Good stuff.

Prayers:  Fire Chief Tony, battling stomach cancer; FRAM’s coworker Mike, in a car accident. 

Announcements: T-Claps (Recognition): Prayer:

Morning Watch

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FNGs: none

Warm Up: normal warm-o-rama
The Workout: Survivor circle. Perform a set of exercises. Vote off the least favorite each round. Gump wanted to vote off people. So much for fellowship! Exercises: Carolina dry docks, dips, lunges, newtons cradle. Second thing was a line up taking turns bear crawling while the others did air presses, arm circles, seal claps. Finished off with some cheddar shredders.
Mary: popcorn Mary
Announcements: Holly fest
T-Claps (Recognition): Woody for making it out to FV
Prayer: Fumunga family friend, Finkle’s wife and school, dauber traveling

No plan? No problem

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PAX:  Bondo, Woody
Warm Up:  SSH, Good Morning, Sir Fazio, Windmill
The Workout:  YHC showed up with no plan other than murder bunnies, because this AO has the coupons.  But it turned into a pretty decent workout.  Starting with Patty Cake Merkins around the bank, for several laps.  We then brought two coupons to the parking lot, determined a number of empty spaces to serve as our distance and set one coupon on each end.  One PAX did an exercise at point A, while the other PAX murder-bunnied to point B, then bear crawled back to point A, at which time they switched, and repeato.  So.  Many.  MURDER BUNNIES & BEAR CRAWLS.

The exercises were merkins, skull crushers, curls for the girls, LBC, Carolina Dry Docks, not necessarily in that order, but multiple rounds of each.  After two or three rounds a recover mosey was made ’round the parking lot, with a stop at the Nail Salon for People’s Chair.  I think we got three of those in.
Mary:  Box cutter, low slow flutter…I think a third one, but only had about 2 minutes.
Announcements:  BRR, I guess.  Maybe something happening for 9/11.
T-Claps (Recognition):
Prayer:  Safe travels for BRR teams, prayers for Bondo’s expected grandchild, and for my Dad’s surgery recovery

Climbing the Mountain to Paradise City

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FNGs: None

PAX: @Pikachu, @Dahmer, @Dumbo, @Breach, @8bit, @187, @Full House, @U.T.I., @Dawgpound, @Skidmark, @Fumunga, @Emeril, @Moose, @Katniss, @Pablo, @Redenbacher, @Woody, @Finkle
Warm Up: Mosey around the tennis courts and down the ramp.  We did our stretches on the way back up the ramp stopping at each blue sign.  Walking cradles, walking toe touches, walking lunges, walking lateral lunges both sides.  At the top we did a round of Good Mornings and then Daisy Pickers and ran back down the ramp to the East Parking lot.
The Workout: Stacking four corners 3 rounds.  Round one: Merkins, Shoulder Taps, Side planks all sets of ten.  Round two: Squats, sumo squats, lunges, Richard Simons one leg squats.  Round three: LBCs, Reverse CBLs, Flutter Kicks, ABCs in capitals.

Climbing the mountain: running the whole length of the parking lot we stopped at major cross walks and completed sets of 10, 20, 30, 40, and 50 mountain climbers.  Thanks @Pikachu for the cadence counts.  Very nasty and lots of chatter.

Mary: We finished with a victory lap up the ramp and around the tennis courts.
Announcements:
T-Claps (Recognition):
Prayer: @Skidmark’s mother-in-law with covid and family in quarantine, @Pikachu and M looking to start a family, all the 2.0s starting college or getting ready to go back to grade school.

Excited for Couponsd

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FNGs: None (but welcome 9-Ball and 006 to South Wake!)
Warm Up: SSH (lead by Breach), Good Mornings, Imperial Walkers, Hillbillies, Sure Fozio Arm Circles, Seal Claps, Overhead Claps
The Workout: Quick mosey around the parking lot, then over to the cinder block pile. Each PAX got a coupon and we’re filled in on the plan. Walk with coupon. Stop. 10 overhead presses, 10 merkins, 10 block swings and 10 squats. Ready, right?

We included a trip down and back up the Abyss and finished up with one more round in to of one of them hills.
Mary: WWIIs, reverse LBCs, Homer to Marge, American Hammers and pickle pounders. Finished with some yoga.
Announcements: donate blood
T-Claps (Recognition): 006 and 9-Ball for coming out to South Wake
Prayer: Woody’s extended family, Breach’s interview