The Woodshed Backblast: New Normal

May 29, 2020|Elmwood Park | AO – The Woodshed | 54° 

PAX:  Hightower, Ramrod, Samples, Othello, Lucky Charms, Blue Chip, Safe Ride, Open sesame, Double leg, Bloodshot, Polaroid, Wipeout, Stella, The Plague

Q: Blue Chip and The Plague 

Welcomed  PAX to a brisk morning at the Woodshed. Blue Chip reminded PAX the mission of F3 and provided a disclaimer before beginning the workout. PAX split into groups for the remainder of the beatdown.


PAX moseyed to warm-a-rama

  • SSH 15 IC
  • Mountain Climbers 15 IC
  • Alternating Shoulder Taps 15 IC
  • Imperial Walkers 15 IC
  • Ponzi Pinch (Air Squat with Calf Raise) 15 on down

PAX moseyed to a hill for the thang.


The Blue Chip 

Perform exercise then run up hill/stairs perform same exercise then run back down. Repeat with next exercise.

  • B – Bonnie Blair’s – 20 IC
  • L – Lt. Get Ups (lunge, lunge, getup = 1) – 10
  • U – Up Jumps (Jump tucks) – 20
  • E – E2K – 20 IC (10 each side)
  • C – Chilly Jack’s – 20 IC
  • H – Hand release merkin – 20
  • I – Inch worm N’diayes – 20
  • P – Pickle pushers – 20 IC


  • Heels to heaven – 20 IC
  • Gas Pumpers – 20 IC
  • American Hammers – 20 IC

Circle of Trust:

  • TClaps to Blue Chip – his first workout was 7/24/20 at Paradise Island and he’s had such a positive impact on the PAX ever since!
  • The Plague shared about the new normal
    • When the American dream and COVID-19 collide we’re forced to live in the tension of life and death
    • It’s always been this way – life has always been this fragile, life has always had this brevity – it’s always been life and death
    • Can I laugh or cry? Caught in this tension and it’s frustrating – we’re raised to believe our dream that life is about curating material things, stuff and status and your doing will define your value
    • Pandemic proves our dream is broken – This dream strarts to crumble during quarantine 
    • Don’t keep your life for yourself or it will slip through your fingers, let go of your life because of what Jesus has done and accept His will for your life
  • TAPS
    • Prayers for PAX and Honey Momma
    • Prayers for the Omaha community and the work being done through F3 


Blue Chip and The Plague

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