Tag: Timberwolf

  • O’Doyle rules!

    5 HIMS including an FNG came out for school this morning. Here’s what went down:

    Warm up: mosey to the bus loop and circled up. SSH, Ukranian soldiers, Imperial walkers, and various stretches

    The thang: BILLLY MADISON. We all went back to school today. Run the bus loop and pair it with an exercise with 12 reps. ladder style.

    Kindergarten: 2 Burpees

    1st grade: SSH

    2nd grade: calf raises

    3rd grade: flutter kicks (double count)

    4th grade: squats

    5th grade: LBCs

    6th grade: merkins

    7th grade: Carolina dry docks

    8th grade: Lunges (6 right, 6 left)

    9th grade: plank jacks

    10th grade: American hammers

    11th grade: HR merkins

    12th grade: diamond merkins

    We ran out of time and had to complete 10th – 12th grade at the end in one final set. We modified the run half way through after Ponch noticed each bus parking spot was numbered and we then ran to the associated number, which shortened up the run. Only a GED this morning for the PAX!

    N/N

    Announcements: -> slack, Glow for Galactosemia 5K, Rudy’s fundraiser for Lighthouse

    Prayers: Ledecky’s father in law is recovering from heart surgery, Pax with unmentioned prayers

    Happy to see an FNG come out, thanks to BRU! He gave us a lot of options for names but we landed on Ledecky. Pleasure to lead you fine gentlemen.

  • 40-somethings Still Got It

    4 HIM rose to the occasion today and made it out for another exciting Timberwolf beat down. According to the opossum in the woods, here’s what went down…

    Grab a block and walk to the track. Left the blocks behind for a quick lap around the track into our warmup.

    Pyramids with blocks > Curls > Skullcrushers> KB Swings > Squats > Manmakers
    Did 10x each and 5x Manmakers. Run across the field (sideline to sideline) in between each exercise.
    Top of the pyramid did a quick lap around the field.

    100 Sprints x7 > Run 100M, walk back

    Did 5 manmakers for good measure and BTTF

    Good work fellas, glad to see us 40 year olds still have some wheels!

  • Just a little Hot Potato

    YHC joined the DK clown car headed to Timberwolf today. The group thought Fandago was on the Q sheet, but he, no doubt, had better plans and ideas. A hot potato was the workout of the day with Orange Crush, Hermie, Ponce and DK taking the lead.

    Warm-a-rama: Orange Crush

    Jog to the other side of the school. Typically warm up with side straddle hops, arm circles, helicopters, Ukrainian soldiers, Merkins, Stretches, LBC’s and Freddie Mercs.

    Thang 1: Orange Crush

    11’s. One side of the parking lot, merkins. The other side of the parking lot, squats.

    Thang 2: Hermie

    DoJo Dan – Kicks front and rear. No doubt we all looked like bad asses and struck fear into every bus driver walking across the parking lot. This was followed by light pole alley. In summary, we did exercises and ran.

    Thang 3: Ponce

    Shoulder Smoke Show. YHC thinks his hilarious Mom joke must have really offended him because Ponce was a bit on the mean side with his exercises. Arm circles forever, cherry pickers forever and something else that really hurt the shoulders. Note to self, Ponce is strong.

    Thang 4: DK

    A little rotating bear crawl with jogs, lunges as we rotated through the PAX. An excellent cap to the day.

    Back to the flag.

    Announcements / Prayer Requests with Ponce taking us out.

    What a great day to be outside, hang out with some cool dudes and be part of F3.

  • The FitnessGram™ Pacer Test 

    Midlothian’s two most handsome HIMs came out to Timberwolf on this beautiful morning to start the day on the right foot. Following a brief mosey and some warm up stretching and calisthenics, the fellas took on the Fitnessgram PACER Test. What is the Fitnessgram PACER you ask? Well, on its own terms:

    The FitnessGram™ Pacer Test is a multistage aerobic capacity test that progressively gets more difficult as it continues. . . . The running speed starts slowly, but gets faster each minute after you hear this signal. [beep] A single lap should be completed each time you hear this sound. [ding] Remember to run in a straight line, and run as long as possible.

    In layman’s terms: running sideline to sideline laps on the basketball court in progressively shorter intervals. Fail to complete the lap and you’re out.

    Our PACER had a twist: each man owed 100 merkins, WWIIs, and squats but could subtract their PACER laps from those totals (e.g. do 20 laps, only do 80 merkins, etc.).

    Following the first round of PACER and workouts, we decided to run it again for round 2 and glory.

    Finished with a slow mosey back to the parking lot, ended with COT. Took us out in prayer.

    Ponch is the undisputed PACER king, completing 70 and 72 laps respectively to my 60 and 54. Overall a great workout and a honor to lead.

  • Norway Wins Gold

    In honor of the Winter Olympics, 6 HIMs gathered at TImberwolf this morning to honor the our Nordic brethren.

    After a brief mosey, we got loose with some SSH, deadman hangs, Alabama Prom Dates, and LBCs followed by some general calisthenics to get the blood pumping.

    The Norwegian 4×4: Designed to increase VO2 Max over time, you run for 4 minutes at 80-90% of your max heart rate followed by 3 minutes of rest. Repeat 4 times.

    Cool down: Following our nordic trek around the track, we ran a final lap for good measure and some general stretching.

    COT: numbers, names, announcements, took it out in prayer

    Announcements: Frozen Triangle this Weekend.

    Always a pleasure to lead you gents!

  • I woke up and felt like running

    4 HIMS made it out to Timberwolf this morning. When the Q sheet is open at 10 PM the night before, anything is on the table. There was a lot of action at the school and we had to dodge multiple cars but we got it done. Here’s how it played out:

    Mosey around the school to the bus loop for some SSH, arm circles, and light stretching.

    4 corners, lady of the night modification: corner one – end of bus loop, corner two – entrance to school, corner three – the flag, corner four – the basketball court. 2 burpees to start and every time back at the start. Then at each corner 5 merkins, 5 CDD, 5 double count lunges, 5 WW2s. More run based.

    11s in the bus loop. double count toe taps and American hammers.

    That ate up the clock and back to the flag.

    N/N

    Announcements: Frozen Triangle 2/21

    Prayers: keep Wildcat in your thoughts, and for everyone else that needs support

    Great to see Meatball out this morning. He was at the Crossing the first time I came out to F3 a little less than two years ago.

    Rest up for Wildcat’s beat down tomorrow at Satan’s Hill!

  • Just Me!

    Rolled into AO Timberwolf expecting the usual gloom-to-doom camaraderie. Instead, I was greeted by… silence. No headlamps. No mumblechatter. Just me and my thoughts (which are not always encouraging).

    Started with a 30-minute run, because nothing says accountability like realizing you’re the only witness. Threw in some push-ups and a few burpees to make it feel official. At some point I stared into the darkness long enough to decide I was bored, clearly victorious over the beatdown, and ended a little early.

    No FNGs were harmed. No HIMs were inspired—except maybe myself, briefly.

    COT: Optional when you’re solo, but appreciated anyway.

  • The Learning Experience

    Timberwolf is still a sheet of ice, but my kids daycare is around the corner and has a perfectly cleared parking lot. Called the audible, got the word out and 6 of us came to enjoy some single-digit-weather-workouts.

    Mosey back and forth to show the PAX the new AO “Bubbles” and standard warmup.

    Thing 1
    Triple Check – squats, merkins, run to end and back

    Thing 2
    Gauntlet
    Station 1 (sandbags): 8x Squat thrusters, 8x merkins, 8x squat thrusters, 8x carolina DD
    Station 2 (blocks): 8x Squat thrusters, 8x curls, 8x squat thrusters, 8x skullcrushers
    Station 3 (kettlebells): 8x jump squats, 8x kb swings, 8x jump squats, 8x high pulls

    Thing 3
    Sprints to end of parking lot and back, 30 second rest in between

    Announcements: Frozen Triangle
    Prayers: Wildcats co-worker, brother-in-law. Hermey’s friend’s family

    Stay safe and warm out there! Time to scope out a spot for Friday since Satan’s Hill is in bad shape

  • Generators and things

    5 HIMS made it out to Timberwolf this morning for some fun. Was happy to have more than two, like last week. Keeping this AO alive!

    We started things off with a lap around the school and then circled up for the warmup. SSH, helicopters, arm circles, merkins, stretches. You know the deal.

    Triple check at the benches with 5? I was holding firm to my plan so we made it work. Dips, step ups, runner to the second light post and back.

    Mosey to the bus loop for the circuit. 1 lap run around the bus loop, 15 merkins, 20 squats, 25 LBCs. Repeat for 5 laps.

    Mosey to the hill for an 11 with WW2s and monkey humpers.

    Back to the flag for a minute of holding plank until time expired.

    Numbers. Names.

    Announcements: Frozen triangle super bowl Saturday. The bridge this weekend. –> slack

    Prayers for Wildcat and for Doozy’s travels.

    Hope everyone gets prepared for snow or maybe more ice now. Get those workouts done in the garage if you have to. Stay safe.

  • Norwegian 4×4

    The cold and wind scared away all of the Timberwolf pups today. YHC and Woodsman paid no mind and went about our workout. To the track!

    lap around to warm up, light stretching but it was cold so we needed to get moving. Decided to do 4x4s. Run for 4 minutes at 80%+ of max heart rate, then walk for 3 minutes. Do that cycle 4 times – great for VO2 max!

    lap around school to close it out