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 …
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 …
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 …
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 …
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 …
@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 …
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 …
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 …
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 …