Tag: Timberwolf

  • The heck is a Nittany Lion??

    11 grown-boys layered up and got after it today at Timberwolf. YHC led a bootcamp while Purple Rain ran a KB circuit. Here’s what went down (at the bootcamp).

    WARMARAMA – Moseyed over to the busloop for some stretching. State Farm reminded YHC that we had a PAX member posting down range so the mission was given and we got into it. SSH’s, Cherry Pickers, DMH, Sit and Reach, Merkins, Wilson’s Wife and Fudd’s Wife.

    COP #1 – 11’s on the hill (Notre Dame’s 11 Natty’s)

    • Carolina Dry Docks
    • Squats

    COP #2 – Ran Lines (Diagonal lines like the ones in ND’s endzone) 1842…google it

    COP #3 – 4 Corners (College Football Playoff style)

    • Corner #1 – (10) Merkins, no normal person knows what a Merkin/Nittany Lion is
    • Corner #2 – (20) Ball Dippers, throw fists for the ND leprechaun
    • Corner #3 – (30) Jazzercise for OSU, I see you Nancy!
    • Corner #4 – (40) Arm Circles, with arms you kinda looks like a Longhorn

    COP #4 – Field-width runs on the football field w/ WW(2)’s. ND lost by (2) in Week (2).

    • Perform WW2’s ABC style until you reach (I), run to the other end of the field.
    • Perform WW2’s ABC style until you reach (R), run to the other end of the field.
    • Perform WW2’s ABC style until you reach (I), run to the other end of the field.
    • Perform WW2’s ABC style until you reach (S), run to the other end of the field.
    • Perform WW2’s ABC style until you reach (H), run to the other end of the field.

    COP #5 – 7’s (Notre Dame’s 7 Heisman winners)

    • Same concept as 11’s but only up to 7.
    • ALL BURPEES!!

    ANNOUNCEMENTS

    • Frozen Triangle – Saturday, February 8th

    PRAYERS/WINS

    • PRAYER – Chipper’s daughter. Prayers for strength!
    • PRAYER – State Farm’s mission to expand F3. You’re the guy for the job!
    • WIN – Wildcat continues to flex on cancer. We’re blessed to know you, Bro!
    • WIN – FNG (Gumby) and Wolfpack from Nashville out with us today!

    GO IRISH!!!!!

  • N.O.L.A.

    9 grown-boys made their way to Timberwolf this morning and got after it! YHC wanted to show some love and respect for the families affected by the tragedy in New Orleans, LA (NOLA) so here’s what went down…

    WARMARAMA – Moseyed to the bus loop for some stretching. SSH’s, DMH, Cherry Pickers, Sit and Reach, Rosco’s Mom, Merkins, Wilson’s Wife and Fudd’s Wife. Moseyed back over to the parking lot for headlamps/kettlebells and made our way down to the football field.

    COP #1 – 4 Corners on the track. QTY (15) at each corner for the (15) people that passed away.

    • Corner #1 – (N) No-Cheat Merkins
    • Corner #2 – (O) Box-Cutters but making an “O” shape
    • Corner #3 – (L) Lunges
    • Corner #4 – (A) Alabama PD’s

    COP #2 – Field-width runs/Merkins

    • Perform merkins ABC style until you reach (N), run to the other end of the field.
    • Perform merkins ABC style until you reach (O), run to the other end of the field.
    • Perform merkins ABC style until you reach (L), run to the other end of the field.
    • Perform (1) Burpee for the (A)

    COP #3 – Kettlebell letters

    • The PAX attempted to spell out “NOLA” by passing the kettlebells around. Long story short, 16 burpees were performed.
    • Each PAX member had a turn holding a kettlebell away from the body and spelling out the letters N-O-L-A. Repeated 3x.

    COP #4 – Ring of Fire with various kettlebell exercises.

    Some sprints were worked in as well. Hate ’em but love ’em.

    ANNOUNCEMENTS

    • Frozen Triangle – Saturday, February 8th

    PRAYERS/WINS

    • Prayers for the families affected by the tragedy in NOLA as they try to resume their lives.
    • GOD IS GOOD ALL THE TIME!

  • KBs at Timberwolf

    Kicked off a first of several KB workouts at Timberwolf this morning. Flatulence, music, weights, and even down range guests.

    Warmup: Jog around school. Selected the grassy area by the cargo container for the following:

    1. Michael Phelps
    2. Shoulder stretches
    3. KB swings, moving from slow limited to full movement.
    4. Deadman hang (left/right/center)
    5. Merkins
    6. APDs
    7. KB press.

    Leg round: All were 3 sets with 10 to 15 reps.

    1. KB squats
    2. KB single leg dead lifts (using the pole for stability)
    3. Pole assisted KB calf raises

    KB farmer carry to Basketball court and back

    Core training (back at the pole). Three rounds of:

    1. Pole Smokers
    2. KB WW3 situps
    3. Left/Right Pole Smokers

    Move back to grass:

    1. Dog Pointers (both sides)
    2. Chest Superset: KB pullovers with chest press (2 sets) and 5 count tempo merkins. Feeling burn.
    3. Shoulder superset: Tempo drydocks and KB push press.

    Rifle carry KB BTTF.

    Numbers/Names.

    Join the New Kent guys for a surprise workout this Saturday at 7 am.

    Prayers for Liv.

    Great to see my guy Poolboy today!

  • That’s an expensive poop!

    5 grown-boys ran around a parking lot this morning at Timberwolf. YHC made a promise last night that we wouldn’t get all wet so here’s what went down…

    WARAMARA – Moseyed to the bus loop to stretch out. SSH’s, DMH, Touch Your Toes, Imperial Walkers, Ukrainian Soldiers, Arm Circles.

    COP #1 – 4 Corners (Prostitute Style)

    • Corner #1 – (10) SSH’s
    • Corner #2 – (20) Ball Dippers
    • Corner #3 – (30) Plank Jacks
    • Corner #4 – (40) Imperial Squat Walkers
    • 20 count and a quick Ring of Fire (Legs)

    COP #2 – 11’s, Run to the end of the bus loop

    • Spot #1 – Incline Merkins on the curb
    • Spot #2 – Decline Merkins on the curb
    • 20 count with a quick Ring of Fire (Chest)

    COP #3 – Quintuple Check

    • Runner to the far end of the parkin lot and back
    • Station #1 – (2 PAX) Dips on the picnic tables
    • Station #2 – (2 PAX) Step Ups on the picnic tables

    Moseyed back to the flag for a few extra squats and Bobby Hurley’s. Shoutout to Dicky V!

    ANNOUNCEMENTS

    • CFP Bracket Challenge – Check Slack and send brackets to Rudy and/or Futon
    • GO IRISH!!!

    PRAYERS

    • Hermey – Doctor appointment next week
    • Wildcat – Wife having a procedure tomorrow
    • Rudy – Family stuff

    Great work out there today, Boys! Proud to lead/know y’all.

  • No StateFarm for you!

    Poor Pax – the one and only StateFarm was supposed to show at Timberwolf this morning, but you got stuck with El Heisto instead.

    Mosey to front of school for a lap around the teacher’s lot to get my game plan on. Circle up for:

    1. Side Straddle Hops
    2. Dead Man Hang
    3. Ukranian Soldiers
    4. Middle school butterfly stretch
    5. Middle school left/right leg reach stretch
    6. APDs
    7. Hip abductor/adductor lifts (both sides)
    8. Rosco’s mom (both sides)
    9. Merkins
    10. Fudd’s wife
    11. Wilsons’ wife

    COP 1 – Mosey to the well lit picnic area for triple check #1 – Bench dips/step-ups. Runner all the way to far light post.

    COP 2: Hill 11s – squats and WW2 sit-ups…no rest move on to light pole alley….

    COP 3: Pyramid burpees at light pole alley 1/2/3/4/5/4/3/2/1…boom

    Brocode lap around the track…Hermey set the pace.

    COP 4: Over to the cargo box for triple check #2 – wall sits/pole smokers. Runner to basketball court.

    BTTF. Nombres/Numeros.

    Announcements:

    1. The Woodsman himself joins the ranks of leaders this Monday at the Alamo
    2. 12 day’s of Christmas at No Toll with the one and only F3 RVA Nantan himself Rosie.

    Prayers:

    1. Young father in Purple Rain’s hood died of stomach cancer. Prayers for the loss of that family
    2. Prayers for all the childen.

    Honor to lead. – Heist

  • Track and Field day

    10 of SOJs finest got some good training in this morning at good ole Timberwolf. 

    5:29:45 am. It’s not Tzatziki (he was there), but twas Don Draper! Alright – off to the basketball court for warmorama. 

    Warmorama: A few laps around the court to get my workout ideas together. Circle up. F3 mission statement/disclaimers, etc. Exercises were: Side Straddle Hops/Abe Vigodas/Wind mills/get on the ground for some flutter kicks/an extra long session of APDs/highschool sit and reach left and right/Rosco’s mom left and right/Wilson’s wife/Fudd’s wife. 

    Off to the track:

    COP 1: Track 11s. Imagine the track as a clock. We started at 3 o’clock with 10 LBCs and 1 squat. Continuing along at 12/9/6 and back to 3. Finished with 10 squats and 1 LBC on lap three of   position 6. Sprint 1/2 lap back to position 3. 20 count from big Herm. Pax needed it. Also, way to go Mudslide who finished first! Damn boy!

    COP 2: Line up along east/west sidelines of field. Sprint 10 yards and back. 1 burpee. 20 yards and back. 2 burpees. Repeato up to 50 yards. 

    Another walking breather to North Endzone. 

    COP #3 Wind sprints! Line up on North endzone. Full 100 yards sprint. Walk back. Repeat total of three times. Atta boy Rudy!

    About 6:02 on the watch. Mosey to tennis courts for a cool down 4 corners/prostitue style. Corner 1: 10x Merkins, Corner 2: 20x squats, Corner 3: 30x SSHs, and Corner 4: 40x groiners*

    So, apparently a groiner is this: https://youtu.be/Ci13plBZgj4

    I thought it was this: https://youtu.be/sPyipzzrjls

    When I got to corner four, everyone was doing what looked like this: https://www.dvidshub.net/video/699153/straight-leg-shuffle

    Oh well. 

    BTTF for some Mudslide Broga

    Announcements:

    1. Chili cookoff at Rountrey clubhouse 3 to 6 pm. Sign up and come. All F3 rva Pax and family welcome. https://tinyurl.com/SOJ-Chili-Fest. About 50 total Pax and family are coming. 
    2. TYA Thanksgiving beatdown at Mary. 7 am thanksgiving day. Be there!
    3. The Bridge. 11/30. Clown car with Hermey and me if interested. We do plan to stop for breakfast on the way back. Likely meet at the Weschester WaWa for pickup (say 6:15 am). Drop off there by 10:30 am.  Information on the Bridge. https://youtu.be/_vO8DgTGyh8?si=vamAaBjVZYfF2DtU

    Prayers for Dax! May he get big and strong!

  • No games, just happy wives

    7 HIMs pulled on their hoodies to come out to a frosty Timberwolf. A few PAX were hoping for Thursday games, a few were not. We even had a State Farm showing!

    Quick mosey and a warmarama. DMH, a few wife stretches, Don Quixote, windshield wipers. Time to engage the beatdown.

    COP 1: 11’s with merkins at the hill bottom and jump squats at the top.

    COP 2: Parking lot tracers on our way to the ever so glorious Light Pole Ally.

    COP 3: Q quickly realized a full light pole ally would have eroded COP 4s time, so an audible was called in the beginning. Pole 1, 5 burpees. Pole 2, 10 Merkins. Pole 3, 15 WW2. Pole 4, 20 squats. Pole 5, 25 monkey humpers. Pole 6, 30 double count flutters. Pole 7, 35 Dry docks. Ran back to the start after each set of exercises.

    COP 4: slowzy to the football field. Was NOT 15 min of Ultimate, but instead 4 groups of Calisthenics. 1st group- from standing position, hand walk down to a merkin, hand walk back up, 10 reps. 2nd group- once called JLO & AROD, YHC renamed The Happy Wife. 10 reps. Elbow plank, hips left, hips right, 2 thunderous pumps down. 3rd group- elbow plank Peter Parker’s 10 reps. 4th group- elbow planks up to shoulder taps and back down.
    Run sideline to sideline and just for fun, REPEATO. To close, slow mosey around the track, back to the flag for elbow planks til time was called.

    Count, names, announcements, PR.
    Please give a positive thought for Rudy’s sister having a tough go.
    Great to see Stare Farm and Broadway at the ole Timberwolf.
    Always an honor to lead you gents!

  • Kick-Da-VQ

    8 Heroes showed up in the gloom at Tomahawk. A few more stayed home waiting for a postponed VQ that was kicked to another day. Audible called by Meatball to take advantage of the summer 70s and Sunny weather. Options in the car were, Kettlebell, Crossbow, WiffleBalls, or Kickballs. Kickball got the Q when Crossbow Tag was ruled out (not enough arrows).

    Pax Slosey (Slow Mosey) to the tennis courts with half the pax carrying 4 Crabgrass Sand Bags over shoulder to the Warmarama: SSH, Dead Man Hang, 30 seconds of Flutter Kicks.

    COP #1: Stole one from Banksy and his VQ at the Crossing… Rocks, Paper Scissors (RPS), Ruck. 5 LBCs into a WWII, Best of 5 RPS. Looser of each set Rucks to the end of Tennis Courts with Ruck and does a Burpee. Winner stays in place for flutter kicks.

    COP #2: Slosey to the Kickball Field (bus parking under the lights): Teams decided by RPS. Winner stays on the field to create “Home” Team. 3 Rotations completed. Home Team came back to win after going down 8-0 early as Time was called, 12-11. Warby may have saved the game for Team A pegging Meatball with just a half step left to Home Plate for the third out in the Top of 2. Team A: Rudy, Warby, Crabgrass, Cookie Team B: Meatball, Fandago, Knock-Knock, Tzatziki

    • Foul = Hitter Burpee
    • “Wiff” or Out = 10 SSH
    • 2 Fouls = Out = 10 SSH
    • Safe on Base = Fielders do 10 SSH
    • Can Tag Base or Peg Runner for the Out (if you miss, 5 Burpees)
    • Must carry Ruck while on Base. If you forget it after kicking, you need to go back to get it.

    Announcements/Prayers: YHC brought it home in prayer.

    • Nov 30: The Bridge (See Heist)

  • It’s just a game…it’s just a game…

    10 HIM’s took to the field this morning at Timberwolf for some Ultimate Frisbee! YHC brought out the painters lights, extension sords and pinnies.

    WARMARAMA

    Moseyed down to the illuminated field which brought back high-school highlight reel moments for some of the PAX members. Trudged through the morning fog for some stretches on the field. Counted off for teams and got after it!

    Team #1 – Warby, Dumar, Crabgrass, Fandango, Rush Hour

    Team #2 – Rudy, Cookie, Hermey, McGruff, McRib

    RESULTS – Team #1 won…YHC is butthurt so we’ll just leave it at that.

    ANNOUNCEMENTS

    • Daddy Daughter Dance: Saturday, 11/2 from 7-9p at WEAG
    • VQ Week start 11/4 at The Alamo!

    PRAYERS

    • Dumar’s dad’s recovery
    • Safety in schools
    • Election week

  • See you later, not good bye!

    YHC almost cried when 30 Timberwolves howled into Tomahawk middle for a State Farm pain train. The juices were flowing this morning as all regions of F3 RVA were representing: SOJ, Dirty South, NOJ, New Kent, and wherever @handshake crawled out of 😉 What an amazing group, and they hardly complained during the menagerie of “F3 RVA’s greatest COPs” hits presented below.

    Warmarama

    • Mosy, Intro, Disclaimer
    • SSH, UK’s, Grass Grabbers
    • Plank Up: Mission, Credo, Principles
    • Name that Pax! ALMOST made it around the circle – Merkins for all
    1. COP 1 – Merkin Jax Suicide
      • A creation of YHC from my early days at Rock n’ Roll
      • 1 Perfect Merkin
      • Bear Crawl to Free Throw
      • 4 Plank Jax
      • Crawl Bear Back to baseline
      • Repeato each phase of the suicide but ladder up to 2 merkins/8 plank Jax —> Up to 4 perfect merkins and 16 plank jax
      • Seemed innocent at first but the SWOLDIERS were on fire by the end
    2. COP 2 – Catch me if you can
      • Mosy to the hills at the entrance of school
      • An ode to DTH from one of my first beatdowns at Source of Truth (RIP). And basically every week at Satan’s Hill, ha
      • Partner up – All XO’s up the hill
      • Pax 1 – Crawl Bear up hill
      • Pax 2 – 3 Burpees – run to your partner, and swap
      • Shoulders have failed to function at this point
      • Round 2
      • Pax 1 – Reverse Lunge up the hill
      • Pax 2 – 10 Firecracker jumps (jump knees to hands)
      • The heavy breathing is picking up
    3. COP 3 – PFT (2minute max) – burpees
      • During the prep for Grow Ruck, myself and some others (Namely Big Rig) got into some “2 minute maximums” as a way to benchmark your fitness and really push your V02 max
      • Today’s 2 minute max?? Burpees! Groan
      • The PAX were offered a “special prize” if they completed over 30 burpees in the 2 minutes
      • About 75% hit the mark! Their reward – full sprint around the school. Less than 30, Mosy to tennis court and back
      • Wildcat needs his head checked – 41 burpees in 2 minutes might be a world record!
    4. Finisher – CAPTAIN THORS
      • Picked this little gem up in F3 Kansas City. YHC’s parting gift for future Mary’s
      • 1 EA WW 2 sit-up followed by 4count American Hammer
      • 2 EA WW 2 Sit-up followed by 8 count American Hammer
      • —> Proceed up to 10 reps! (10 WW2’s and 10EA 4 ct American hammers)

    Sufficiently smoked – we stretched for 60 seconds to close it out.

    • Names, Numbers (Thax to meatball for scooping his phone to video, YHC could NOT remember 30 names)
    • Announcements: Camping, VQ week coming up

    NMS: Suffice to say that my cup is overflowing. I shared this morning that F3 found me when i needed it most. I was struggling to be the supportive/strong husband i needed to be in order to support my wife going through a tough season in her life. With the strength, fellowship, resolve, and purpose i found in F3RVA I was able to be that man both at home and in other areas of my life. I think it ultimately gave me the courage to help relocate us to be closer to family so the M and I can start the next phase of our life together with family there to support.

    I now feel i have the strength and foundation to spin off F3 Altoona (about 1.5 hours from the nearest Pittsburgh AO). I am excited for what God has planned next. Also – it’s NOT goodbye – my work will bring me here a 1 or 2 times a month and I’ll be ghosting into various AO’s when you least expect it, but my leadership role will be relatively absent. But i know the F3RVA Pax are going to continue inspiring, headlocking, and making people splash merlot across this city!

    Give F3 to someone who needs it! Thank you to all the HIM’s who came out today – it means the world. Much Love, and see you in the gloom!

    -State Farm