Columbia – Woodshed

Woodshed Gets Murphed

There may have been a rather large party going on in Shandon, but YHC was on the Q schedule and was determined to make sure #Woodshed pax who stayed home got some action. Conditions: Low 60s, pretty much perfect #Murph weather The Thang: COP SSH x20 IC Imperial walkers x20 IC while waiting for @Chewy …

Woodshed Gets MurphedRead More »

BlockParty @ The Woodshed

Great conditions (40 degrees) with light PAX at today’s Woodshed (2/26/2019). We gave some extra time for stragglers, so got a little later start as we… Moseyed back to the cage. Each PAX got a cinderblock. Carrying the block, we lined-up for an Indian Run and moved with purpose clockwise to the front of Meadowfield Elementary. …

BlockParty @ The WoodshedRead More »

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 …

Leg Day at Woodshed 2/5Read More »

#AshChewy

Cool & Clear at The Woodshed – a perfect morning for AshChewy, a celebration of the peaceful transition of power between AOQs.  Appreciation and thanks for the leadership and accountability demonstrated by Chewy and Ash as the torch is passed. The Thang: Warmup (in cadence): – 20 Sidestraddle Hops, 20 Imperial Walkers, 20 Little Baby Arm Circles (10 …

#AshChewyRead More »

F3 Columbia Homecoming Tailgate

The Details Date: Saturday, 10/27/18 Time: 2:30pm – 7:30pm What to Bring:  Something, preferably finger foods or dessert (I also really enjoy pigs in a blanket, wink wink).  This event is also BYOB.  McLovin and Bubbles has graciously allowed us to use their spot for tailgate and we can’t be drinkin all their beer. #therewillbechicken Who:  Everyone, M’s and 2.0’s, …

F3 Columbia Homecoming TailgateRead More »

Heartbreak Ridge

11 pax started a #CesspoolStyle 11th hour tour of Hampton Ridge courtesy of YHC. 9 survived until the end to tell the tale. Conditions: maaaaybe a little bit cooler? The Thang: SSH x20 IC until #The6 rolls in Mosey to the northwest corner of the park (#HumpDay10K finish line) COP: Merkins x10 IC Squats x15 …

Heartbreak RidgeRead More »

Woodshed Celebrates Four Great Years with Four AOQs

If it’s August at Woodland Park, you know it’s time for another birthday celebration for our beloved AO. This year, 18 Pax (Ash; Bonesaw; Commie (from F3 Birmingham); Pondo; Heidi; Pipeline; Foxhole; Big Wheel; Odyssey; Bloodwork; Teddy; FroYo; Serena; RestStop; Belle; HeeHaw; BillyBob; Chewy) plus appearances from 5 Legionnaires / Rogue Runners (Shocker, Heist, Corndog, …

Woodshed Celebrates Four Great Years with Four AOQsRead More »

WOW for June 4 – 9

It’s with great humility that YHC give you the final #WOW of his 1st F Q leadership.  Being the 1st F Q has been the best leadership experience YHC has ever had.  The new 1st F Q (who’ll be introduced Saturday) is perfect to move the fitness of F3 Columbia forward.  YHC isn’t going anywhere …

WOW for June 4 – 9Read More »

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 …

Insta-WorthyRead More »

You are in a dark forest surrounded by orcs. A Woodshed is to your left

14 pax celebrated YHC’s #BirthdayQWeek with Indian running, a visit to #Martha, and some dice of questionable fairness. Conditions: Mid 60s, breezy, perfect The Thang: Mosey to corner of Chambly COP Through the tunnel x10 IC Little baby arm circles x10 IC (front & back) Calf raises x10 IC SSH x20 IC (waiting for @Silver …

You are in a dark forest surrounded by orcs. A Woodshed is to your leftRead More »

Back at The Shed

11 Pax came to The Shed to Get Better.  YHC was honored to lead this men for a 45 minute Beatdown. Conditions: High 40’s The Thang: Following the disclaimer by YHC, we moseyed to the back of the school for some COP: SSH x20 IC, IW’s x 20 IC, Squats x 20 IC, Mtn. Climbers …

Back at The ShedRead More »

Fun with Cinder Blocks

9 PAX came out in the frost to start Tuesday off right. The Thang: Warmup – Mosey around the circus. Circle up in the parking lot for some Imperial Walkers (x20) and Arm Circles (forward,backward,overhead x12). Mosey to the brick cage. One Cinder Block each. Walk with blocks Cusak style to long fence. Bears and …

Fun with Cinder BlocksRead More »

Cold Mac&Cheese

10 Pax Celebrated the #Generosity of F3 on the cold, dark gloom.  F3 was challenged to donate boxes of Mac&Cheese for the OGM.  The Mission requested 600 boxes.  F3 delivered over 1,000.  The Woodshed contributed 80 boxes the day before this workout.  So, in honor of the Shed Pax generosity, YHC designed a #Beatdown to …

Cold Mac&CheeseRead More »

Cold Iron Work

F3 Iron Yard – Cold Iron Work 3 Pax braved the cold to get some good work done. Conditions: Cold. 34 degrees. Dark. Warm Up Jog around the circus SSH x20 IC Windmill x20 IC Imperial Walkers x20 IC Squats x20 IC Round 1 Start at bottom of the circus Kettlebell swing x25 OYO KB …

Cold Iron WorkRead More »