Tag: Timberwolf

  • Dora with a Twist

    8 SOJ brothers came out to Timberwolf on a perfect morning weather wise. Despite ridiculous amounts of pollen in the air, the PAX was ready for a nice little beatdown. Here is how it all went down:

    Mosey to the front parking lot for a warm up including SSH, Arm Circles (Forward & Reverse), Deadman Hang (C/R/L), Helicopters, Merkins and LBCs. Mosey to the picnic benches by the school for the first COP.

    COP 1: Dora with a Twist – 100 decline merkins, 200 dips, 300 ab circles (150 clockwise, 150 counterclockwise) Partner performing the exercises was the timer as partners split things up in sets of 25 or 50 to even out the repetitions performed. Partner 2 performed mountain climbers while waiting on the timer. This was surprisingly harder than we all expected! Mosey around parking lot to the hill for COP 2.

    COP 2: 11’s on the hill with HRMs and holding squat position with calf raises; Bernie up the hill, jog back down. Mosey to the bus parking lot for COP 3.

    COP 3: Started at bus parking spot #1 and ran to #10 to perform reps equivalent to the bus parking spot, returned to spot #1 and then continued back to #9 and so on until finishing at spot #1. At even numbers the exercise was Carolina dry docks and at odd numbers the exercise was ab in and outs. Mosey to the basketball courts for COP 4.

    COP 4: 2 PAX members per 1/2 court for a little around the world performing 5, 10, 15, 20, 25 squat jump shots at each spot on the 3-point line. Mosey to the wall for a little thankful reflection.

    COP 5: Wall sit x 2 minutes while each PAX member went down the line and expressed what they were thankful for this morning. We have a lot to be thankful for and are very blessed for what we have!

    Back to the flag for numbers and names

    Announcements (Grow Ruck May 3-5: Plan to come out Friday evening and Saturday morning to attend the convergence style workouts even if you aren’t attending Grow Ruck; SOJ VQ Week April 22-26; SOJ 1st F/2nd F events rolling out – see slack; F3 RVA/Pediatric Cancer Awareness Convergence September 21 at Dogpile – see slack and let’s start getting some donations rolling in! F3 RVA by Team Bright Side (donately.com)

    Prayer Requests (Florence’s MIL with cancer scans today, Florence for positive outcomes from his police physical and moving forward with the job, Freud’s FIL whose company building was impacted by a chemical fire yesterday – Thankfully no one was injured, Taziki’s wife continues to heal and he is able to return to work Monday and be relieved of his nursing duties, Wildcat and wife expecting a baby any minute

    Grateful to lead this group this morning and appreciate all of the words of kindness and thanks! We truly are blessed and take life for granted sometimes. Hug your loved ones, reach out today and thank someone for who they are or what they do to impact you and stay blessed!

  • Amazon, Nap, Train, Sleep….

    A good group of 9 came out to the first of back to backs for yours truly. I did not plan it that way but as I will state: If I sign up to lead a Q, no matter how busy, how much I’m worn out the night before I come out and honor my commitment. 530am struck, lets go over all we did:

    A little mosey to behind the school for the WARMARAMMA (SSHs, Don Quixotes, Imperial Walkers, Ukrainian Soldiers, Copperhead Squats, Merkins, LBCs with a little stretch to help the muscles especially hips and back get ready. Onto the first part: BLIMP(Burpees, Lunges, Imperial Walkers, Merkins, Plank Jacks). The first light pole started with 5 burpees, adding another exercise on top till we reached the P. After P, a moment then we reversed it all the way back down to 5 burpees

    Light pole alley next: last time I shorted one not this time. 45 Carolina Dry Docks, 40 jump squats, 35 2-count flutter kicks, 30 bird dogs(also known as dancing bear), 25 2-count ball dippers, 20 LBCs, 15 hand release Merkins, 10 deep squats(go as low as you can), 5WW2 we finished in overtime back to the flag

    Numbers, names (welcome Chris(Freud) to the group brought out by Wildcat yes he survived a Mudslide Q. Prayers to Taziki’s wife recovering from colon surgery, Florence had his latest interview for the Richmond Police (maybe one day he can say “respect my authoritah”. Prayer led by YHC to close it out

    Still have time to register for the GROWRUCK in May, those who come out to RNR starting this Saturday till November we will meet in the back area look for the flag and our vehicles. They are having a Latino Market perhaps they see us, we can recruit a few new people and sample some good food. Well time for me to get more sleep, go lay down for a while but if you’re at Satan’s Hill tomorrow be ready

  • Rain Men

    3 were undeterred by the rain that stopped on time just for this Q :

    F3 mission and principles 

    Warmarama on tennis court : 20 SSH IC, 20 IW’s IC, 20 Ukrainian Soldiers IC, 15 Merkins IC

    THE THANG : 

    On tennis courts : Front facing crab walk across, Crawl bear back, lunges across again

    Mosey to other side of the school parking lot

    Sprint 3 times without stopping across the length of parking lot 

    3 more sprints with breaks in between

    Mosey to wall on side of the school

    Triple check : donkey kicks, navy seal burpees, timer runs across parking lot and back

    Triple check : merkins, one legged LBC’s, timer runs across parking lot and back

    Triple check : Alternating Punches in Al Gore, Alternating Straight Leg Kicks, timer runs across parking lot and back

    Mosey BTTF 

    Mary with American Hammers for 2 minutes

    DONE

    Numbers, Names, YHC took us out

    Announcement : Tuesday 4/9 at 8 pm SOJ Happy Hour and Leadership Meeting at Capital Ale on Midlo Parkway

    Prayers : healing for Rosie, Nancy, Draper, DTH’s FIL, Florence’s MIL

  • Timberwolf and the stars

    Well one thing I know my memory is good(I remembered everyone who came out). An even 12 came out for one of my classic weekday sessions. A little mosey to behind the school(I like the openness and amount of lighting), started out with a WARMARAMMA (SSH, Imperial Walkers, Ukrainian Soldiers, Don Quixotes, Cherry Pickers, Merkins, LBCS( a little stretch knee to chest or if flexible the shoulder). I decided then ok let’s get the juices and blood flowing with running the lines(forward and bernie back). After completing nearly 3/4 of the lines, heading over to the curb to start the first triple check

    First triple check: toe taps, scrunchy frogs, run to the other side and back. Once completed, a little break then mosey over to the tennis court for a four corners.

    Four corners: 10 Hand released Merkins, 20 plank jacks, 30 2-count flutters, 40 jump squats. After that, the track is right there so let’s use it

    Indigenous run(2 laps): 5 Merkins then run up to the front. The reason for 2 laps is so everyone gets at least one good sprint in.

    Another triple check: tricep dips, step ups, run across the field at the other side(1 Navy seal burpee). You would think that burpee is easy but it isn’t. Do we do them a lot(no) but do 5-10 of those you will see the conditioning needed. After that decided we were not quite done with the track so a 50 meter bear crawl/Carolina Dry Docks combo to give it one last hoorah.

    Time for one last thing: a 2 part right in front of a worker(had to surprise him). People’s chair with pole smokers. A little stroll to the flag and we finished. Count outs, names, announcements and prayer led by YHC to finish it all

    Welcome Sniper(Downrange from Chattanooga) came out this morning he seemed to enjoy things I am sure yet somehow I get where we have a FNG or someone Downrange no doubt they remember F3 RVA after a session here. Give props to State Farm for wearing a ruck for the entire workout(give him a little love make sure he’s still alive and his 2.0 is not straightening body parts.

    As you see, I can’t make it out to as many seasons as before(the weekend is fine but weekdays is different). If you see me during the week, when I get home from Amazon I take the equivalent of a nap, come out then go back home sleep more. How I can wake up, come out do that it’s not easy, yet when I commit I honor it. Far as GROWRUCK, I am not sure yet waiting on a couple of things to play out date wise before I can finalize everything. Race wise this year, it’s a struggle cause I am limited and ones I would like to do are far way(4 hours) no thanks. I have this idea it probably won’t be till summer or fall but a 5k or longer workout where you do carries, other exercises that will challenge all. The 2 spots Rock and Roll and Dogpile(I could really go 10k there). If anyone has an interest, let me know the only things will be gear and after event things(food drink etc). Have a good one see you Saturday


  • PI day hill training

    12 strong showed up this morning to get themselves ready for the pool this summer. YHC was ready with the plan….

    Mozey aaround to the back of the school for Warmarama- SSH, Helicopters, cherry pickers, merkins, flutter kicks and LBCs

    11’s across the parking lot – Squats and decline merkins

    Mozey over to the hill for some training….triple check…Runner up and down the hill 3 times, freddie mercurys, LBCs

    after the hill we turned to a dora down the road to the entrance. 100 merkins, 200 lunges, 300 heels to heaven ( not a crowd favorite)

    Indigenous mozey with last person doing 5 merkins. mozey over to the wall for some wall sits and donkey kicks to finish off the party.

    announcements- GROW RUCK , LOVE FOR LIV event, Lunch on Oyster

    Prayers- Continues Prayers for Liv and family and praise to the pax for the prayers for swoops friend who is now back from brazil and recovering from the paragliding accident.

    Thanks for the opportunity to lead as always. Hope you all enjoyed some pie today!

  • I don’t have favorites

    Seven Timberwolves converged at 530 on Thursday. According to the bus drivers, this is more or less what happened.

    Timberwolf

    Indigenous ppl run around the school w 5 merkins

    Invisible jump rope 

    Hairy Rockettes

    Arm circles 

    Seal claps

    Overhead claps

    Hill Billie’s 

    American hammers

    Freddie mercury s

    Scorpion kick

    merkins

    Mosey back around school with pax calling out exercise we did 10 of at each light pole. May or may not have forgotten anyone. 

    5 donkey kicks

    Bear crawl

    5 merkins

    Crawl bear

    Peoples chair 

    10 each 

    15 each 

    10each

    5 each 

    Boberry biscuits

    Slow in turns

    Fast at strait away 

    6 burpees at the end 

    X2

    Dips, merkins, step ups in sets of 10 at bleachers 

    Triple check

    Chicken peckers

    Pole smokers

    Run to dumpster 

    That was time! We got our moneys worth. 

    Names numbers YHC took us out

    Announcements:

    • Big event coming at the end of summer to raise money for childhood cancer. Futon is working on this. 
    • Sign up for GrowRuck! Seriously, challenge your self. You are capable of more than you know. 
    • Pax lunch 3/29 at the westchester rusty taco

    NMM

    YHC is very thankful for F3 and how we push each other to be better men. Life can be hard. But we can do hard things. F3 exemplifies that

  • Dodged a Doozy

    On a morning where we were expecting a Doozy beatdown, 6 beasts showed up to Timberwolf ready to see what he had in store for us. Unfortunately, Doozy was not a part of the 6 – prayers everything is ok, and he just pushed the snooze button one too many times. With that, a beatdown of a hot potato was called and went something like this:

    Bullseye led is in a warmup of a mosey to front parking lot for SSH, Helicopters, Don Quixotes, Merkins and Alabama Prom Dates. Mosey to school entrance for some hill work.

    COP 1 (Bullseye): Start at the bottom of the hill with 15 merkins, run to the top of the hill for 10 copperhead squats, return to the bottom of the hill; Next round of 15 Carolina dry docks, Bernie to the top of the hill for 10 lunges on each leg, return to the bottom of the hill; Next round of 15 Hand Release Merkins, crawl bear halfway up the hill followed by running the rest to the top for 10 Jump Squats, return to the bottom of hill. A smooth request of 10 additional Merkins with threats of more unless the hot potato could be passed off in which YHC hopped up after the 10 to take over.

    COP 2 (Futon): Mosey to the bus parking lot. Each PAX member assumed their position on a bus parking spot line spacing out a spot between each of us. Lunge halfway down bus parking spot, bear crawl the second half to the end of the spot, side lunge right over to the bus parking spot number on the ground. If number was even, you perform that number of Merkins, if number was odd, you perform that number of double count flutter kicks, continue side lunge right to opposite bus parking spot line and Bernie back to the end of that line. Side lunge right to next number and repeat x 12 bus parking spots labeled 1-12. Q was thrown over to Swoop.

    COP 3 (Swoop): Mosey to picnic tables at the front of the school for a triple check. Runner to end of the front parking lot, Bench Dips and Incline Merkins on the wall. Q was thrown to Cookie for the last 5 minutes.

    COP 4 (Cookie): Mosey to front of the school for a quick crosswalk to crosswalk set of 11s including ball dippers and squats. Mosey back to the flag.

    Time called, Numbers, Names and Announcements including Grow Ruck May 3-5, Love for Liv/Pediatric Cancer Awareness Month Convergence Style Workout in the works for September. More info to follow in upcoming weeks.

    YHC took us out in prayer including prayers that all is well with Doozy, prayers for continued healing of Hermes and Purple Rain from injuries in the gloom this week and for Bullseyes’ friend James and his wife who are having a scheduled C-section today. Pretty cool story that this family has a 4-year-old who was born 4 years ago today. What are the chances of having 2 Leap Year babies?! Prayers for a healthy birth as they become a family of 4.

    Great hot potato today fellas that targeted all parts of the body. I appreciate everyone stepping up to fill in and it is always great to see the leadership. Get out there today and be the light in the world that many people need!

  • That’s a Spicy Meatball

    11 Got together at Timberwolf to try something new, following my lead. Merkins made it burn but we made it through. Here is how it went:

    Mosey to the Parking Lot making sure not to jump any curbs figuring the plan out on the way. Warm-Up: Side Straddle Hops, Ukrainian Soldiers DeadMan Hang, Alabama Prom Dates and LBCs.

    COP #1: Mosey around the lot looking for the best place to start 4 Corners, Prostitution Style. 20 Side Straddle Hops, 25 Merkins, 30 LBCs, 40 Flutter Kicks

    COP #2: Mosey around the lot to set up Partner Doras. 100 Heels to Heaven 200 Flutter Kick, back down to 100 LBCs, Plank for the 6.

    COP #3: 11’s around the Mid-Islands. Side Straddle Hops paired with Squat Jumps. OC called plank for the 6 and stretched it out.

    COP #4: Finished up with Inclined Side Crab Crawls with reverse for an even beat down.

    Called Time after DeadMan Hangs leading into Announcements and Prayer. Privileged to have an opportunity to lead. Felt really good to contribute and challenge myself by being outside of a comfort zone. YHC: MEATBALL

  • Cookies VQ – Dodging Garbage Truck and A Thrilling 45-Minute Fitness Adventure!

    An unexpected guest decided to join us – a roaring garbage truck! As we embarked on our 45-minute fitness journey, little did we know that dodging trucks would become another exhilarating aspect of our workout.

    WARMARAMA
    20 SSH
    30 Arm Circles
    10 Cherry Pickers
    20 LBCs
    20 Flutter Kicks

    1ST SET
    LIGHT POLE ALLE WITH A TWIST (Broad Jump Burpees At the End)
    After each exercise, run to the End of the Alle. Do Broad Jump Burpees from cones to the last light post. Repeat the exercise and run back to the previous light pole
    45 – Plank Jacks x 2
    40 – High Knees x 2
    35 – Squats x 2
    30 -Mountain Climbers x 2
    25 – Reverse Mountain Climbers x 2
    20 – WW3 x 2
    15 – Hand Release Merkins x 2
    10 – Merkins x 2
    5 – Froggers x 2

    2nd SET
    TRIPPLE CHECK –
    Side Straddle Hops
    LBCs
    Runner sprinting to the end of the tennis court

    3rd SET
    1 Minute of the People Chair X 2
    20 Donkey Kicks X 2

    ANNOUNCEMENTS:
    Growruck

    PRAYERS
    Sometimes, the smallest things take up the most room in your heart. Remember to keep your loved ones in your heart.
    Swoop’s friend is doing well and will return to the US in a few weeks.

    So, here’s to dodging garbage trucks, conquering challenging workouts, and embracing the unexpected twists and turns that make the journey uniquely exciting.

    Thank You all for coming to my VQ. Thank You, Mudslide, for allowing me to take your Q.
    Thank You, Heist, for pushing me!
    Thank You, F3 Fam, for being there!

  • you might want to stretch

    6 all stars, ready for a bit stretching on this 70 and Sunny Thursday morning. Let’s Goooo!

    Slaughter Start: 20 PicklePounders, 20 Alabama Prom Dates, 20 Monkey Humpers

    Warmarama: SSH, helicopters, arm circles, imperial walkers, DQ, Squats, merkins, LBC, rosalitas, dollys, APD, pickle pounders, monkey humpers.  

    Parking Lot Tracers

    Lamp Post Alley:
    Merkins, Shoulder Taps, Mtn Climbers, Squats, American Hammers, Bear Crawls, Lunges, Broad Jump Burpees

    Four Corners:
    10 Merkins
    20 WWII
    30 SSH
    40 LBC
    40 LBC
    30 SSH
    20 WWII
    10 Hand Release Merkins

    Ring of Fire

    BTTF
    NMS: Well done boys! Thanks for letting me lead this morning.
    YHC took us out!.

    Announcements:
    Frozen Triangle
    GrowRuck
    Breaking Bread