@f3woodshed
PREBLAST!! Memorial Day Remembrance Ruck
Memorial Day (Decoration Day) is not about furniture sales. Not just an opportunity to buy cars at prices that only Uncle Sam can approve. It’s a time when we remember those who died while in service to our country. This year, it will be observed on May 29th (since 1971, always the last Monday of …
Roman Through the Neighborhood at Woodshed
11 Pax made the hard choice and gathered in the gloom to enjoy the humidity and an adaptation of the “Roman Legionnaires Workout”. The Thang: Warmup – 20 side straddle hops, 20 imperial walkers, 40 arm circles (forward, backward, overhead clap and press), and 20 Windmills, all in cadence; 20 squats OYO. Mosey to the …
St. Pat’s at the ‘Shed
6 Pax ventured out on a beautiful, if damp (moist?), Thursday morning. We celebrated St. Pats! Warm-up: Dublin Hops (aka SSHs) x24 IC Irish Walkers (aka IW) x24 IC Irish Squats (a squat with calf-raise when you come up) x24 IC Grand Eejits! (aka Burpees) x 4 Waiting on Teddy to get out of …
Posted for the warm weather … stayed for the modified mini Murph?
“Do the best you can until you know better. Then when you know better, do better.” – Maya Angelou
Gonna Fly Now
Conditions: 42 and clear, ground/bars a little wet Disclaimer Music du jour – Rocky Theme Tha Thang: 8 pax gathered for a continuation of YHC’s 2022 theme, that of completely stealing his own Qs from years past and slightly modifying. This was from May 2015, and had a strong Rocky/boxing theme. Today, less strong on …
The Last Woodshed of the Year
YHC was an emergency fill-in for two sick Pax (Pondo was scraping the bottom of the barrel). Anyway, 7 Pax braved the rain to post at the very last, year-end Woodshed block fest. A good time was had by all. Quickly, while we had a break in the rain, run to the brick cage …
Red Fox Rumble
Weather: Clear. 38 degrees.7 PAX gathered at Woodshed on a chilly morning. It was just 3 days ago when I got to witness my alma mater (the great Marist Red Foxes) take down Pondo’s alma mater (PC Blue Hose) 57-32 when they matched up on the gridiron in Clinton SC. Pondo bravely showed up and …
Halloween HiiT with Teddy
The Thang: Warmup: Motivators, counting down from 5 in cadence Imperial Walkers x 20 in cadence Little Baby Arm Circles (forward and backward), Overhead Claps & Raise the Roof – 10 reps each in cadence Windmills x 20 in cadence Squats x 20 OYO Mosey over to school playground, divide into two teams. Teams …
Woodshed: Meek, not Weak
YHC promised a fun, work will be done workout last night on the Twitter machine. Warm Up:25 Side Straddle Hops, in cadence.20 Little Baby Arm Circles, forward. Hold arms up.20 Little Baby Arm Circles, reverse. Hold arms up.~40 yard out and back Butt kickers.~40 yard out and back high knees.The Thing:Mosey to the blocks, each …
BRR training a la Martha
Cloudy morning with temps in the 70s but Cola humidity in the 90s An all-star group of 6 pax made their way to Woodshed this morning for an off-campus Q. YHC is in the home stretch of preparing for the BRR so a trip to a hill in the hood was a required part of …
Back to Skool at the Woodshed
10 Pax got on the bus this morning for a sultry back-to-school bash at the ‘Shed. The Thang: Greetings and disclaimer. Formed up into two lines for Indian Run to the front of the school. Warmed up: Side Straddle Hops ( 20, in cadence) Imperial Walkers (20, in cadence) Little Baby Arm Circles (forward & …
Run-Vergence @ Stumble 4/30/2021
April 30, 2021 Convergence Route from F3 Stumble: Starbucks à behind Verizon to Garners Ferry Rd. R on Old Woodlands Rd. At the end of Old Woodlands Rd., turn Right Follow loop around (which turns into Rosebank Dr.) on Chesney Ln. [If you want extra, Right into the Black Gum Rd. Cul-De-Sac] R on Hampton …
Hitting the Old Dirt Road at WS
8 PAX plus a rogue Jar Jar posted this morning at Woodshed where the weather was hard to beat (no rain and mid 50s). The Thang: Warmup: SSH x20 in cadence, Through the tunnel x15 in cadence, Arm circles (forward, backward, overhead claps and raise the roofs) x10 each in cadence, and merkins x12 in …
A Leadership Group that Exercises
January 21, 2021 – “A Leadership Group that Exercises” On the 21st day of the 21st year of the 21st Century, 21 or, rather, 12 men gathered in the gloom for a little work and fellowship. The weather was perfect – 48 and no rain. For YHC, the Q duties were pretty straightforward – get …
Nothing fancy, but a good old COP workout
Some good mumble chatter from the group this morning. A solid group of 13 PAX met for a stationary heavy workout. YHC was entertained as we worked through the COP and watched as the PAX slowly realized we were not moving any time soon. 1 PAX even opted to get gloves halfway through COP (Circle …
Great to Be Back at #TheShed for a #SociallyDistancedGreenspaceBeatdown !
20 Woodshed and Legion Brothers posted for the first #Beatdown at #TheWoodshed since the late unpleasantness. Nan’tan was in attendance. Disclaimer was provided and social distancing observed. T-Claps to Belding for driving down from Pittsburg just to post with us. Conditions: Warm and very humid, which almost, almost cause a Merlot Spill. Also, there were …
Great to Be Back at #TheShed for a #SociallyDistancedGreenspaceBeatdown !Read More »
Dirt Trail Dora
Weather: Picture perfect, dry & cool morning The Thang: Warm Up – SSH x50 in cadence. The PAX then made their way to the brick cage where each PAX picked up 2 bricks. From there, the mosey continued across the Woodshed grounds, arriving at the tennis courts where the PAX lined up on the sideline …
Up and Down Galway with Bricks
The Thing: A chilly but nice morning out at Woodshed with 8 PAX ready to see what Ash had up his sleeve … Warmup: SSH x20 in cadence. Mosey from COT to brick cage. Each PAX picked up 2 bricks. Mosey from brick cage around to the front of the school. Circle Up. OYO: 10 …
Tree House of Cards
Six pax came out in the gloom to play cards and do some work. Conditions 64 degrees and moist. The Thang Jog around the parking lot a couple times to get warmed up. Circle up under the covered area at front of school Flip over a card one at a time. Do the corresponding exercise …
Block Out Some Time For Trees
Six #faithful posted for the final #woodshed bootcamp of 2019. YHC was honored to lead this group of men through the last bootcamp of of the decade. YHC didn’t get the blocks he wanted for Christmas so we found some big boy blocks to play with. Work was done. Conditions – 46 degrees, clear and …
Legion & Woodshed Revisit the IPC
About half the PAX showed up early for the Legion #Extra15 before the Convergence. 0515-0530. 15 PAX met in the gloom outside of Starbucks for the Monthly BlitzVergeteria between Legion and Woodshed! Typically, the monthly convergence is a great excuse for the two AOs to come together. Thanks to the IronPax Challenge … Woodshed and …
IronPax Week 4. TClaps to F3 Greenwood!
Review of the workout and a quick warm-up from Rosinbagger. The Thang: 12 PAX from Legion and Woodshed converged at Woodshed to complete Week 4 of the F3 Greenwood IronPax Challenge. “Sugar’s Pick Your Poison” 3 Rounds for time: *100 cumulative merkins and/or squats *100 yard out & back coupon carry, 200 total yards *100 …
HeeHaw’s Own Burn Bootcamp
The Thang: Disclaimer from HeeHaw including a warning that he adapted and modified the upcoming workout from a Burn Bootcamp that was keeping him sore 3 days later. Warm-up – SSH x20 in cadence, through the tunnel x20 in cadence *with proper form demonstrated by HeeHaw Mosey to smaller bus loop on Galway Ln. Rotation …
The Woodshed is almost 5!
7 Pax wanted an extra #Beatdown before the birthday party. Conditions: dark and unexpectedly comfortable in low 70’s. The Thang: after a disclaimer and some SSH while waiting for stragglers, the pax followed YHC from the park parking lot to the front of the school on a modest mosey for a COP to include IW’s x …
A humid ramble around the Woodshed Campus
The weather: any more humid & we would have been under water The Thang: Warm up: 20 Sidestraddle Hops. Slow mosey around the circus. Pause for 20 Imperial Walkers. Continue slow mosey and pause for little baby arm circles (10 forward, 10 back), 10 overhead claps, and 10 raise the roofs. Continue slow mosey to …
And the next card is …
PAX: Silver Bullet, Pipeline, Landshark, Ash Woodshed PAX were primarily at the mercy of the official F3 cards this morning … Disclaimer and Warm Up… Warm Up: Butt kicks, x15 in cadence … Squats, x15 OYO … High knees, x15 in cadence … Merkins, x15 OYO Mosey to Chambley & Queens Way. Selected 3 cards from F3 deck …
A Baker’s Dozen for National Sugar Cookie Day
Conditions – Mostly muggy at first, moving to slightly oppressive by the end of the workout – a beautiful morning @F3Woodshed! Intro / Disclaimer The Thang: Warm up: SideStraddle Hops in cadence (20) Imperial Walkers in cadence (20) Little Baby Arm Circles (forward & back), Overhead Claps, Raise the Roof in cadence (10 each) WIndmills …
Legion & Woodshed embark on a field trip to Indian Mound
Legion and Woodshed came together for the famous convergence on the 1st Thursday of the month. Weather was warm but at least dry. All pax came ready to go with the goal to work hard for 30 straight minutes, the reward of coffee and fellowship on the other side. A few Woodshed pax planned how …
Legion & Woodshed embark on a field trip to Indian MoundRead More »
Woodshed and Legion lace it up on the blacktop
Weather: Summer has arrived! The Thang: Landshark had the Q and cooked up a workout themed around the NBA Finals starting up. Warmup: Right before starting Woodshed PAX were joined by 3 PAX from Legion who jogged over from their COT! Short mosey, SSH, imperial walkers, little baby arm circles (forwards, backwards & overhead press …
Wet Wood at the Shed
It was wet. Only Teddy showed up. We did disclaimer and got to work. Warm Up: Lap around circus, SSH, IW, Butt Kicks, High Knees, Squats, Merks, Calf Raises, LBC’s, all x 20 OYO. Mosey to brick cage, get 1 block and 2 bricks per pax. Mosey to overhang. Raise the Roof w/ bricks, overhead …
Stacking Bricks with Style … or Grace?
The Thang: Warmup – SSH x20 in cadence, Squats x20 OYO. Mosey to the brick cage, two bricks each. Mosey back towards COT, stopping at wall of school. Wall sits with all the bricks piled on one side. PAX passed the bricks one by one down the line, stacking them at the other end while …
From here to the corner is how far?
10 PAX came out of the woods and gathered for a bootcamp. Weather was lovely, in the 50s and no rain. Warmup: Imperial Walkers, cadence, x20 Grass pickers, cadence, x15 21s (SSH in cadence to 5 followed by SSH to 21 but all PAX counting in silence. PAX must end at in sync to avoid …
Coffee and baseball (4/4 bootcamp)
A monthly tradition! First Thursday of the month means PAX from Woodshed and Legion alike converge on the parking lot outside Starbucks/Target on Garners Ferry for a 30 min bootcamp followed by fellowship over coffee. The Thang: WarmUp: Disclaimer. 21s (SSH where PAX counted in cadence until 5 and in your head until 21. Stay …
Pluviophobia? Not these 5 pax…
Conditions: the weather was sultry Intro, Disclaimer, brief pre-blast The Thang: Warmup: 20 Sidesaddle Hops in cadence; 20 Imperial Walkers in cadence; Arm Circles in cadence (10 forward, 10 back, 10 OH claps & 10 Raise the Roofs); 20 windmills in cadence; 20 Squats OYO. Lined up for an Indian Run and rolled out into …
A Mosey in the Mist
The Thang: Warmup: SSH x25, Grass pickers x25, Squats x10, air chair Indian run through the neighborhood towards Marthas Glen. Stop before crossing Old Woodlands for Flutter Kicks x50. Stop at 2 culdasacs for down and backs: (1) karaoke down, 5 burpees, karaoke back (2) high knees/buttkicks, 10 burpees Stop at Marthas Glen hill for …
Leg Day at Woodshed 2/5
5:30 am 47 degrees-ish Today’s lesson will be all about leg exercises – in particular those PAX often neglect which are crucial to running – hips, glutes, calves, and core with a dose of stability work. Most done in isolation per side. Why running? That’s my primary. And I’m the Q so we do what …
A little bit again on 11/15/2018
Four pax were brave enough to show up in the cold and rainy morning. We brought out the F3 deck of cards but added kettle bells this time. A pseudo dealer’s choice workout, after a warm-up jog to the front of the school. ANNOUNCEMENTS: – Remember the F3 gift card push. PRAYERS: – For all …
A little bit of … on 11-13-2018
After warm up (SSH, arm circles, squats, slow jog to front of the school) six pax broke out the F3 workout card deck. Divide into two teams and play the classic game of War. By the end of the exercise, the teams were actually evenly matched, so both did the same number of cool-down squats. …
You say it’s your burpie; happy burpie to ya (9/4/18)
15 total Pax (including 3 from @F3LegionLegit) met in the still muggy gloom @F3Woodshed Warm up jog around the Circus once and then to the front of the school. In cadence (pay attention): Arm circles forward (x5) + 1 burpie Arm circles forward (x5) + 2 burpies Arm circles forward (x5) + 3 burpies Arm …
You say it’s your burpie; happy burpie to ya (9/4/18)Read More »
On the fly-Woodshed
YHC had the honor of leading the group two days in a row. First at Ironyard where we were greeted with some unfamiliar faces. Two Pax from Birmingham (Scam and Bam Bam) were in town for work (or the Beyoncé show)and brought an FNG Lunch Lady along with a long timer Bat Boy who …
Where did this fence come from?
The PAX discovered a new fence this morning on the school grounds that changes up the layout of Woodshed a bit but didn’t keep us from accessing the cage. The Thang: Warmup: SSH x 50 in cadence followed by 5 burpees. Mosey towards the cinder blocks. Circle Up midway to cage: High plank, Merkin around …
Woodshed+Legion Mini-Convergence with Coffee
15 met @ Starbucks for a Woodshed+Legion Mini-Convergence, with Coffeeteria afterwards. Warm up stuff (SSH, Arm Circles, Imperial Walker) Group at the side of the parking lot to run the lines. Run to each line, burpie — repeat and return Amwrap (for 5 minutes) series of 5x merkins + iron cross + jump squats bear …
June 26th down by the @F3Woodshed
5 Pax did not join the Crazy Train today. Warm Up jog to front of the school. 20 SSH 20 merkins 20 SSH 20 calf raises 20 SSH 20 plank jacks 20 SSH 20 LBCs + group holds 6″ with a group count of 20 20 SSH At the front of the school, between the …
June 12, 2018 @F3Woodshed
8 posted for a workout with Staccato. Warm up at the AO. Golf Frisbee race around the school. Exercises prior to each throw were taped to each frisbee (burpies, merkins, sit ups, squats) –> team #2 won this round. Bucket-O-Workout — two sets of buckets set about 25 yards apart on the Circus. First person …
Visit to The Mission
@F3Woodshed, @F3IronYard, @F3Stumble & @F3LegionLegit visited @F3TheMission today. We tried to bring a little bit of the AOs from the Meadowfield area, i.e. boot camp, kettle bells, and running. Warm up by Silver Bullet: Side Straddle Hop (20) Arm circles forward (10) Squats (10) Arm circles backward (10) Butt Kicks (10) High Knees (10) Break …
Insta-Worthy
OBJECTIVE: Work the hips, glutes, and core needed for runners. Introduce some new exercises, and keep the running down to be more appropriate of all fitness levels (it can be a runner work out without a lot of running). Glute work for better Insta-Selfies SLOW MOSEY 2.5X AROUND MEADOWFIELD DRIVEWAY, FINISH AT “TOP” WARMUP WINDMILL …
Did he say Tabata or Ciabatta
A call went out around lunchtime yesterday for a guest Q at the #Woodshed. YHC having only been to the Shed once before, and never having had an opportunity to Q there was happy to step in and spend some time with the Woodshed pax this morning. With limited time to prepare a plan, the …
Injured Hand Workout
Four PAX joined the Injured Hand Workout. The workout was designed to avoid using the palm of the left hand, so all lower body and core. WARM UP: Side Straddle hop (20), Arm circles forward (20), Arm Circles backward (20). THE THANG: Slow jog to Indian Mound, stopping at each curb to do a series …