Tag: Timberwolf

5 PAX met at Timberwolf for a tough beatdown and to remind each other what F3 is all about. Grab a block courtesy of Crabgrass, head to the track. No time for a warm up. WOD is below, we got through 3+rounds, those no cheat merkins were killer! Come out this week to Timberwolf for the Boys Of Sunmer kick off! Be ready for IPC in September!

The day began with some confusion on the Q: Matlock or Boberry? Both claimed to have signed up and came prepared to lead the assembled group of fine men. Being a great gentleman than I, Boberry kindly gave me the Q and we were off with my bag of tricks.

Short mosey followed by the traditional Warmarama (SSH, Merkins, Jazzercise, various relatives). Head to the field to put in some work.

WOD 1: Everyone grab a dodgeball. Ball rolls* 25ish yards, 30 merkins on the ball (10 right hand on, 10 left hand on, 10 both hands on), lunge with the ball over your head 25ish yards, 30 jack knives. Lunge another 25ish yards, 40 squat ball tosses. Repeat.

WOD 2: team up. HIM 1 ball rolls 25ish yards while HIM 2 do SSH. HIM sprints to HIM 1 and takes up ball rolls while HIM 1 does LBCs. When HIM 2 reaches 25ish yards, HIM 1 sprints to meet him and assumes ball rolls while HIM 2 does merkins. After HIM 1 reaches the end zone, HIM 2 sprints up for 40 ball toss WWIs.

To get the cardio in, we ended with a few rounds of dodgeball on the tennis courts.

*Ball Rolls: A ball roll requires one to roll a ball a predetermined distance while bear crawling and using only the head as a means of projection. Commonly used to punish the Grafton High School Football team for swearing at practice or having grades below a B-. They were the bane of my existence during my brief tenure as the worst center in the Bay Rivers District.

COT: names/numbers. Announcments: Boys Of Summer coming to Timberwolf soon; Memorial Day convergence, check Slack for details. Prayers: Big Rig’s Mom as she moves into the next stage of her treatment.

Thank you fine men for humoring my lingering ball roll trauma. Special thank you to Boberry. Its an honor to be a member this PAX. Till next time.

The air was crisp and thick as 5 of SOJ’s finest came out to see what YHC’s return to the Q sheet had in store. Attendance was light but mumblechatter was heavy as these HIM’s went to work. According to the early arriving school personnel, this is what happened.

Mose around front of school to side bus loop.

COP- 20 each SSH, LBC; Willy Mays Hayes, 10 Each, Jim Duggan’s,  Jazzercise, Helicopters, Imperials Walkers, , Copper head squat, Cherry pickers, Merkins, Dollies, Flutters.  

Old school Light pole alley. Start at both furthest ends and do 100 of called exercise on both ends. Reduce by one lightpole and by 10 exercises each round. Exercises were calf raises, LBC’s, Monkey humpers, Merkins, Drydocks, WWII’s, Not worthy’s. And a few I missed.

Ended with 6 minutes of Dojo Dan and BTTF.

Always an honor to lead. YHC took us out in prayer.

SOS is well rested this Thursday as 2 of the most mightiest, best looking studs this group has to offer, rolled out of bed and got after it this morning.

Mosey down to track and around one lap as a warmup, followed by a variety of stretches and warmup exercises.

Thing 1 – Something Big Rig/Bobbery/David Goggins do

Around the track for two laps, then 25 merkins. Two more laps at a faster pace, 25 merkins. Two more laps at a faster pace, 25 merkins. Two more laps at a faster pace, 25 merkins.

Thing 2 – Field Work

Start at FG post. Perform exercise then run to other end and back. 100x Squats / 80s APDs / 60x LBCs / 40x Heels to Heaven

BTTF

DTH Ruck 3/29, Nancy 5k 4/11, TBD SOS Hot Wings Challenge

Prayers for Woodsman and everyone who shows up to my Q at Satan’s Hill tomorrow. the PAX needs a beatdown…

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!

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.