4 brave men barred the cold to take on Murph Friday!
Mossy to the main playground.
10 rounds of the below with each round consisting of the following exercises.
After we completed the 10 rounds we headed back to the parking lot
COT, Name-a-rama, Number-rama
Strong work for all as it was a cold morning with frost on the pull up bars! Great way to start off the day and burn off some of the turkey from the day before.
5 men today for a rainy morning
Mossy to the front of the track for warm up that went like this….
10 SSL
20 Imperial Walkers
20 Mountain climbers
10 front and 10 back Arm circles
The thing:
4 corners with 5 stations that all brought pain. Start with 2 burpees and run to corner 1
Mossy to the football field for a little BEAST
Round 1 merkins
Round 2 squats
Round 3 merkins
Round 4 squats
Round 5 Halleluiah
Round 6 Monkey humpers
After finishing the BEAST run back to the flag with Hallelujah hands all the way!
COT, Name-a-rama, Number-rama
Strong work by all 5 that showed for the rainy morning. Always good to see the new AO holding strong. Great work by Menzale as he is consistently coming every week for Thursday and getting stronger!
9 men today for a great fall morning
Mossy to the front of the school parking lot for a little warm up before passing the pre-game show to Sparky.
15 SSL
20 Imperial Walkers
Sparky pre-game warm ups…..
Partner up for a 4 round event:
Round 1: (Total rounds = 4)
Run to other end of parking lot for heel ups = 20
After warm up, ran to the front entrance to present the main course.
Start with 10 Jack Webs and after run down to the entrance to preform 2 squats.
Each round we would drop by 1 for the Jack Webs and add 2 for the squats.
Round 1:
Round 2:
Round 3:
Round 4:
You get the flow by now (We went down to 1 on Jack Webs and up to 20 on squats) as I am getting tired of typing and need to go make more water bottles!
Mossy to front of the building as we still had a little time to kill.
Found a spot on the wall near the bush……for wall sits
Found some bench for the below exercises:
20 dips
15 incline merkins
10 dips
5 incline merkins
10 decline merkins
Mossy to the flag for the below to finish the WO.
20 Flutter kicks
20 Freddy mercury’s
100 LBC’s OYO
Plank ring of fire 10 merkins / person with flare…
COT, Name-a-rama, Number-rama
Strong work by all today as it was a lot hotter out today but we got in 2.2miles with exercises. Good to see a new AO holding strong numbers even though New Market did bring 6 of the 9……
Always a pleasure to lead a group of guys let’s keep building the numbers as winter is coming!
Iron sharpens Iron!
4 men for a little beatdown on the track / tennis court.
Mossy to the track for some warm up.
20 SSL
15 Cotton pickers
15 squats
10 pushups
4 corners with out and back on each corner including every exercise on each pass…
Corner 1:
2 burpee
Corner 2:
10 merkins
Corner 3:
20 Carloina drydocks
Corner 4:
40 LBCs
Mossy to the tennis courts for some follow the leader along with suicide tennis courts.
Back at the flag
COT, Name-a-rama, Number-rama
Good work today and man we need someone to pick up the Q as the back blast are killing me!!!
9 men today for a little door counting
Mossy to the track for a little warm up that went like this from what I remember….
50 SSL
10 Cotton pickers
10 squats
20 Mountain climbers
After warm up, 1 lap as a group around the track. Which led into an audible driving us back up to the bus lot for some corner work that went like this…
Round 1:
Round 2:
Round 3:
Round 4:
Mossy to the picnic tables to perform 15 dips.
Door counting:
Mossy to door #1 of the school and perform 1 merkin. From there we would go door to door to the end doing merkins for the number on the door.
At door #16 we audibled to count the numbers together making door 16 = 7 merkins and so on.
Note for future WO we have a total of 23 doors at Timberwolf!
Find some bench and perform 10 incline merkins
Mossy to the flag for the below to finish the WO.
50 SSL
20 American Hammers
15 APD’s
20 Flutter kicks
Plank ring of fire holding the plank for 10 sec / person.
COT, Name-a-rama, Number-rama
Strong work by all today as we got a solid 45mins in today! Note for the school is with 23 doors we fill this would be hard to manage all doors so we may have to volunteer our time as F3 good citizens..
I do have to give an official report that I did get 1 PAX to Merlot today also!!
Iron sharpens Iron!
4 men today for a who’s Q is it day!
Mossy to Clover Hill High school to start the warm up which went a little something like this.
15 SSL
15 Cotton pickers
15 squats
10 push-ups
15 dips
Head to the track for 2 rounds of 4 corners.
Round 1:
Round 2:
Little round of Lindsey brought to us by McRib
Back at the flag
COT, Name-a-rama, Number-rama
Good work today with high humidity and a light mist of rain. Continue to keep encouraging PAX to show as we need to increase the numbers as we head into winter season! Always a pleasure to lead such a fine group of men.
Iron sharpens Iron!
7 strong men to take on Murph Friday!
Mossy around the school + track for a mile to get to the main playground.
10 rounds of the below with each round consisting of the following exercises.
After we completed the 10 rounds we headed back to the parking lot + adding the track to make the total millage 2 miles with a nice little beat-down in the middle.
COT, Name-a-rama, Number-rama
Strong work for all, it’s always a privilege to lead this fine group of men!
Thursday 8/17 come and try to get the GHOST FLAG from Timberwolf the new AO!
We are sure to bring the pain, will anyone sign up or F3 up for the flag……..??
4 total for OTB Sunday as Pink was in the air “Pink Power Triathlon”
Out we went for 6 miles give or take as we made sure we got in before the Triathlon kicked off at 7am. Chosen route was the normal loop though the mines and down Midlow as we all agreed the air was a little thick. I hope BRR weather is nice and cool so we can all get 15 secs or so off our times!
COT, Name-a-rama, Number-rama
Good work by all and it was nice to see the numbers growing as BRR is right around the corner! Always good to have LabRat and Phonics along for a run as there is no lack of conversation! Wilson, nice work pulling through today staying strong and consistent as always.
10 strong men to take on to rounds of Murph Friday!
Mossy around the school + track for a mile to get to the main playground.
10 rounds of the below with each round consisting of the following exercises.
After we completed the 10 rounds we headed back to the parking lot + adding the track to make the total millage 2 miles with a nice little beat-down in the middle. Rosie thanks for leading the last 2 mins as we knocked out some LBC’s to finish the morning.
COT, Name-a-rama, Number-rama
Strong work for all, it’s great to see the return of many and to watch each of you improve on the Murph challenge as we have been at it now for 7 months!