Columbia – Woodshed

Three’s a Charm

AO: woodshed Q: Teddy PAX: Silent Bob, Silver Bullet FNGs: None COUNT: 3 Three Pax enjoyed a cooler morning in the Gloom… WARMUP: – Yes, the usual THE THANG: moseyed out onto the partially mowed grass and headed toward the lower parking lot, pausing for 20 ‘mericans and 20 squats. At the lot went up …

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Woodshed Rugby Trivia!

AO: woodshed Q: Fallout (1st F) PAX: BunkBed, Meat Loaf, Snowflake, Bidet, Silver Bullet, Quaker, Silent Bob, Fallout (1st F), Teddy, Side Salad, Y2K, heehaw FNGs: None COUNT: 12 WARMUP: SSH, IC, 50 Imperial Walkers, IC, 20 Worlds Greatest Stretch THE THANG: Mosey towards playground Rugby Trivia (pax were real bad)- 10 burpees Mosey to …

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Woodshed 9-Year Anniverary!

AO: woodshed Q: Teddy PAX: BunkBed, Betamax, Billy Bob, clickbait, Swingline, Cauliflower, Churchkey, Silent Bob, Friar Tuck, Snowflake, Easy Street, Bemis, LA Gear, Side Salad, Phlegm, Insanity, Oscar, CESS, Bucket Truck, McNugget, Pipeline, Spot, Serena, SweetTart, Odyssey, TapeWorm, Chewy, Jar Jar, Pondo, Silver Bullet, Quaker FNGs: None COUNT: 31 The last remnants of Idalia moved …

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No Burpees per JarJar

AO: woodshed Q: Teddy PAX: Silent Bob, Silver Bullet, Side Salad, McNugget, Pipeline, Pondo FNGs: None COUNT: 7 WARMUP: The usual – sidestraddle hops, imperial walkers, litre baby arm circles, windmills & squats – 20 of each, all in cadence except for the squats, which were OYO. the Thang 7 pax rolled out criss-cross applesauce …

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Don’t Wake up the Neighboorhood!!!

AO: Woodshed FNGs: None COUNT: 8 CONDITIONS: Another beautiful day for a #SummerattheShed workout WARMUP: BunkBed: www.strava.com/activities/9618688102 Fallout: Lift Heavy things THE THANG: https://www.strava.com/activities/9618690080  Prove Fallout wrong that the SSH is the unwritten 6th Core Principle of F3 by doing 5 Burpees Mosey to the block pile and grab your favorite block Slowsey to the …

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The Two Towers

AO: woodshed Q: Silent Bob PAX: Billy Bob, Silver Bullet, Pondo, Snowflake, Teddy, Side Salad, Fallout (1st F) FNGs: None COUNT: 8 WARMUP: – Boromir’s Slaughter Starter (Burpees x20) – Side-straddle Hops – Grass Pickers – Imperial Walkers – Arm Circles The Taming of Sméagol – Mosey to Circus – Sméagol Crawl – Lunges – …

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Woodshed get Swole

AO: Woodshed Q: Fallout (1st F) PAX: CESS, Snowflake, Quartermaster, Quaker, Silent Bob, Silver Bullet, Side Salad, Fallout (1st F) FNGs: None COUNT: 8 WARMUP: SSH, 25, IC 30 merkins Imperial Walkers, 20, IC 30 squats LBAC, 15, IC (forward, reverse, overhead) Mosey to bus loop 30 merkins Oil derricks, 10, IC 30 squats Lunge …

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Birthday party 🥳 boot camp

AO: Woodshed Q: Backstop PAX: Silent Bob, Pipeline, Silver Bullet, Teddy, Minion Lance trip, Josh Halfpipe FNGs: 1 Josh Halfpipe COUNT: 7 WARMUP: Birthday Boot Camp Dance to church clap Crazy train 11th anniversary Pray for pipeline family And backstop moving COT:

2nd F of the Ring

AO: Woodshed Q: Silent Bob PAX: Teddy, Silver Bullet, Side Salad, Quaker, Silent Bob, Spitvalve FNGs: None COUNT: 6 WARMUP: – Side-straddle Hops – Merkins x30 – Grass Pickers – Imperial Walkers – Arm Circles – Calf Raises x50 – Merkins x30 “One-hundred eleven years is far too short a time to live among such …

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Woodshed Bootcamp Celebrating Chewy’s M’s Birthday

AO: Woodshed Q: Chewy PAX: Pipeline, Silent Bob, Kenny G, Hot lips, Chewy, Pondo, Silver Bullet, Teddy, Bonesaw FNGs: None COUNT: 9 Woodshed Bootcamp Celebrating Chewy’s M’s Birthday Q — Chewy 9 Pax: Chewy, Bonesaw, Hot Lips, Teddy, SilverBullet, Pondo, Pipeline, SilentBob, and Kenny G Warm-Up: SSH x23 IC ‘Mericans x22 OYO (45 total) Imperial …

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CulSac Out & Back

AO: Woodshed Q: Teddy PAX: Silver Bullet, Side Salad, Pondo, Kenny G FNGs: None COUNT: 5 WARMUP:  – 20 Sidestraddle Hops, in cadence THE THANG: – moseyed out Galway to Macon, stopping along the way for pain stations with ‘mericans & and Mary.  Hit three cul de sacs with 25 ‘mericans at the top and …

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ChatGPT’s VQ

AO: Woodshed Q: Pipeline PAX: Pipeline, Silver Bullet, Silent Bob, Side Salad, Teddy, ChatGPT FNGs: None COUNT: 5 YHC decided to see if AI was up to the task of planning and writing up a workout. Everything past this point was written by ChatGPT. After-Action Report Subject: Bootcamp-Style Workout Date: [Insert Date] Time: 0530 hours …

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Killer B’s – Banjo’s Burpee and Block Beatdown

AO: Woodshed Q: Banjo PAX: Silent Bob, Silver Bullet, Pondo, Hot lips, Serena, Teddy, Pipeline, Side Salad, Kenny G, Bonesaw FNGs: None COUNT: 11 WARMUP: sidestraddle hops, little baby arm circles, imperial walkers, ‘mericans, through the tunnel, THE THANG: moseyed to the circus – did three sets of 15 ‘mericans, 20 flutter kicks and 25 …

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Get Warm, Stay Warm

AO: Woodshed Q: Silent Bob PAX: Pondo, Serena, Silver Bullet, Teddy, Side Salad, Silent Bob FNGs: None COUNT: 6 WARMUP: Emphasis on the “warm” since it was in the 30s… -Side Straddle Hops x20 -Imperial Walkers x20 -Windmill x20 -Grass Pickers x20 -Merkins x20 THE THANG: After we got warm, the goal was to stay …

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The numbers are bad!

AO: Woodshed Q: Snowflake PAX: Side Salad, Ash, Teddy, Pondo, Snowflake FNGs: None COUNT: 5 THE THANG: whiteboard pyramid scheme with burpees, v-ups, etc. also blockwork with introduction of the facebreaker. ANNOUNCEMENTS: Charleston 10 yr this Sat. Back to normal Stumble with coffeeteria tomorrow. COT: prayers for baby in Lexington

Confusing Dora

AO: Woodshed Q: Serena PAX: Teddy, Silent Bob, Pipeline, Serena, Side Salad, Bonesaw, Hot Lips FNGs: 1 Hot Lips COUNT: 7 THE THANG: COP: 10ct IC: Windmill, Squat, Merkin, LBC, SSH. Mosey to cage, get a block. Circle-up for 15ct IC: Curls, O/H Press, KB Swing (Teddy demo), Flutter Kick w/ block, Freedom Twist w/ …

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Old Home Day

AO: Woodshed Q: Teddy PAX: heehaw, Silver Bullet, Side Salad, Teddy, Bonesaw, Grady (visiting from F3 Raleigh) FNGs: None COUNT: 6 6 pax went to the Woodshed on a beautiful morning. Kotters to @Bonesaw, we welcomed @Grady who is visiting from F3 Raleigh, and @Heehaw upgraded the mumble chatter for the 2nd time in a …

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The River

AO: Woodshed Q: Teddy PAX: Silent Bob, Silver Bullet, Pipeline, Side Salad, Teddy FNGs: None COUNT: 5 5 pax ante’d up for a poker run at Woodshed this morning. WARMUP: 20 side straddle hops in cadence, 20 imperial walkers in cadence, 10 little baby arm circles forward and back, 10 over head claps and 10 …

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Pipeline sees his shadow, three more rounds of burpees

AO: Woodshed Q: Pipeline PAX: Side Salad, Pipeline, Teddy, Silent Bob FNGs: None COUNT: 4 Rise and Shine, Wood-Wood-Woodshedders, it’s Groundhog Day! Pipeline led four pax on a rinse-and-repeat homage to Punxsutawney Phil and Friends at the ‘Shed. WARMUP: 20 sidestraddle hops in cadence, followed by 20 flutter kicks in cadence. Repeat. THE THANG: Moved …

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‘Shed on the Run

AO: Woodshed Q: Teddy PAX: Silent Bob, Silver Bullet, Side Salad, Teddy FNGs: None COUNT: 4 WARMUP: 25 x sidestraddle hops. in cadence THE THANG: mosey out Chamblee, pause for pain station – 20 ‘mericans and 20 squats all OYO. Continue moseying to Indian Mound – ran to the bottom of the hill, did 5 …

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The Frosty Beaver

AO: Woodshed Q: Teddy PAX: Silent Bob, Silver Bullet, Pondo, Banjo, Jar Jar, Teddy FNGs: None COUNT: 6 On a frosty morning at Woodshed, 6 pax did the hard thing and knocked out some hard work with a good dose of fellowship on top…. WARMUP: 20 sidestraddle hops in cadence; 20 imperial walkers in cadence; …

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AOQ Handoff

AO: Woodshed Q: Silent Bob PAX: Silent Bob, Teddy, Pondo, Ash, Chewy, Odyssey, Silver Bullet, Side Salad, Billy Bob, Pipeline, Matt Reynolds FNGs: None COUNT: 11 WARMUP: Slaughter Starter (Burpees x20) Imperial Walkers Grass Pickers Burpees x10 THE THANG: Mosey to Playground Burpees x10 Swings on the Swing x5 (MANDATORY) Pull-Ups x10 Calf Raises x50 …

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Remembering F3Knoxville’s Cardinal by completing his VQ

AO: Woodshed Q: Chewy PAX: Pipeline, Ash, Silver Bullet, Banjo, Teddy, Chewy FNGs: None COUNT: 6 Cardnial’s V-Q Warm-o-Roma 15- Side Straddles Hops 10- Tempo Merkins 10- Flutter Kicks Double Count 10- Little Baby Arm Circles Forward 10- “ “ Backward 10- Hallujahs 10- Knoxville Cherry Pickers 20 Sec. Samson Hold PHELPS it out 10- …

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Minion Q

AO: Woodshed Q: F3 Columbia PAX: Silver Bullet, Silent Bob, Teddy, Side Salad, Ash, Minion FNGs: None COUNT: 6 THE THANG: 50 burpees Lap 100 Merkins Lap 150 lunges around car rider loop Finish Lap + another lap 200 squats Lap Burpees until time ANNOUNCEMENTS: AOQ Handoff next Thursday (1/19) COT: Prayers for Cardinal and …

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’23 and Me

AO: Woodshed Q: Silver Bullet PAX: Silver Bullet, Pondo, Teddy, Silent Bob FNGs: None COUNT: 4 THE THANG: 23 reps of various exercises including 2 & 3 burpees ANNOUNCEMENTS: AOQ Handoff on Thursday 1/19! COT: Prayers for family and friends who have lost loved ones recently

TTF Taper at The Shed

AO: Woodshed Q: Pondo PAX: Teddy, Silver Bullet, Side Salad, Silent Bob, Pondo FNGs: None COUNT: 5 WARMUP: SSH, IW, arm circles, calf raises, squats, merkins, Freedom Twists, Freddy Mercuries, BBSU’s, LBC’s. THE THANG: Mosey to lower playground for pull up fun. Alternate pull ups to failure (25 total) with 10 Merkins, 10 squats & …

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