The Woodshed AO | Elmwood Park | January 11, 2019 | 26 degrees

PAX: The Big One, Room Service, Truss, Honey Stinger, Peekabo, Brazilian, Wait Time, Placebo, Tater Tot, Baby Grand, Bubbles, The Plague, Khakis, Lowman, Biggie Smalls, Saul

QIC: Ponzi

Intro & Disclaimer were given.

PAX stayed in the parking for the Warm-O-Rama as Ponzi promised to get them warmed up quickly. Big One stated he preferred to gradually get warm. Sorry Big One!


Humpee x1 (Burpee + monkey humper counted IC x1 at the end each time)

Cheerleaders 15 IC

Humpee x2

Chilly Jacks 15 IC

Humpees x3

Sun God Squats – 10 IC then reverse 10 more IC

Humpees x4


(Bark on the down-ward dog. Howl on the up-ward dog)

Humpees x5 – finish at plank position



TONS of Mumblechatter **cough**BRAZILIAN**cough** before we even got started with this one which gave Ponzi all the strength needed to complete the following…

5 Diamond Merkins

5 Merkins

5 Werkins

5 Crucible Merkins

5 Hand Release Merkins

5 Tempo Merkins IC

5 Chuck Norris Merkins

5 Merkins


THE THANG!!!! – Ponzi’s WAR

PAX had Baby Grand to thank for this part of the beatdown…

2 teams

Playing War w/ F3 card given to me by Baby Grand for Christmas. Choose a guy each round to draw card. Rest of groups hold Al Gore position while cards drawn. Standard War rules applied. Higher card wins.

Winning team sprints to the designated longer distance that round and back.

Losers got the shorter sprint BUT had to do burpees until other group returned.

Ponzi reminded everyone this was to be a SPRINT. Not a light jog.

Once the six were in we performed the exercises chosen on the cards together as a big group with some modifications here and there. 

Rinse & Repeat.

Down 4-3 at the end, Bubbles pleaded and begged for one more round for a chance to tie it up which YHC kindly granted. However, the card gods did not shine down on him or his team with kindness or favor & they were ultimately defeated 5-3.

Losers of WAR got an extra little punishment after our mosey back to the shovel flags with..


6 MOM:

YHC informed the guys they were going to experience a PLANK-TASM (meant to call it PLANK-GASM…my bad):


Plank – 10 sec count x2

Makhtar N’Diayes – 10 IC

Chill Cut Plank – 10 sec count x2

Alt Shoulder Taps – 10 IC

Side Plank – 10 sec count

Plank- 10 sec count

Side Plank – 10 sec count

Chilly Jacks 10 IC

PICKLE POUNDERS 10 IC – Ponzi’s testicles went up into this chest near the end while trying to do this move and an extremely high-pitched count followed. The doctors say he will make a full recovery though.




  • Name-o-Rama
  • Ponzi’s Word of Encouragement:
    • Heard Steve Weatherford on a podcast talk about the concept of Investing vs Spending your time:

      That concept really spoke to me. Never thought about the idea that when I’m on my phone, computer, watching tv, etc I’m spending my time. Those things all have their place in life but for me, this year, I want to invest my time into things where I will get a good return on investment. Things like being present with my kids, my wife, dates/surprising my wife, reading, coming to F3, going to coffeteria, volunteering, getting good sleep, etc.

    • Just wanted to challenge the PAX to invest their time this year in things that will bring a great return in the long run instead of spend it. 

      Ended with this quote from Steve Weatherford who I think got it from Tom Coughlin:

    • This is the beginning of a new day. God has given me this day to use as I will. I can waste it, or I can use it for good. What I do today is important, because I’m exchanging a day of my life. For when tomorrow comes, and this day is gone forever, leaving in its place something I have traded for. I want it to be gain, not loss. Good, not evil. Success, not failure in order that I shall not regret the price that I paid for it.”
  • Baby Grand took us out with a prayer! 
    • Thoughts and prayers with brothers out with injury such as Folsom and TC!
  • Thanks as always for trying the crazy ideas in my head with these workouts!



p.s. Brazilian and I will be at Barrett’s today at 1pm throwing ourselves a Stay-at-Home Dad work party for any PAX who want to join us! Christmas attire AND presents are MANDATORY!







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