Columbia – Woodshed

The Killer B’s…did so

Conditions: Pre-Hurricane, a few drops, and the breeze helped Tha Thang: 14 idiots gathered in the Target parking lot for a #blitzvergence to be forgotten. Most were present for last weeks IronPaxChallenge Week 0 workout. While it was bad, and caused a lasting soreness in the groinish area, it was not horrific. So, most returned. …

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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 …

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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 …

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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. …

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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 …

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#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 …

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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, …

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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 …

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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, …

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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 …

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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 …

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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 …

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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 …

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