Tag: Timberwolf

  • Amazon….Sleep…F3….Sleep

    Start with a myth/fact: you can’t nap or go back to sleep after a F3 workout. Fact: yes you can get a workout in, hit a Starbucks grab a drink a little food head home either eat or save for later then grab a rinse and go back to sleep for a while. Tonight is my Friday, I have hit 2 AO this week is pretty good I get home, grab a nap, hit a workout then sleep more. A solid group of 10 came out to the Wolf to see what I had in store(my first Q led of 2024)

    From Futon: less clothing equals moving faster. We were blessed with unseasonably warmth for January yet I basically changed the workout when I arrived. A WARMARAMMA to start:(SSH, Imperial Walkers, Ukrainian Soldiers, Nancersizes, Cherry Pickers, Copperhead Squats, Merkins, LBCS). A little left to our first spot where it was lighted for us

    Triple check: Step ups(Cookie then I did bench jumps up, with tricep dips and run to the last light pole and back)

    To the bus lot next: Ascending/Descending light poles start out 5 Lt Dan’s, 10 Diamond Merkins, 15 Alabama Prom Dates, 20 2-count flutters, 25 SSH. Then we descended each light pole taking one exercise off, at the final one a quick sprint to the end.

    5 quick sprints up the hill nearby, then mosey to the tennis courts for a 1:4 Merkin/Plank Jacks. 1 Merkin, bear crawl(Cookie has a little PTSD due to the hardest mile with these), 4 plank jacks. We got up to 6/24 I had one final thing I wanted to do

    First time in a good while for build-a-beast. 2 rounds with squats and WW2 turn back to the flag for a final stretch, close things out on time. Numbers, names, announcements and prayer led by YHC to close it out.

    There’s a Murphy workout tomorrow at Twin Team, Satan’s hill is open(I originally had it but needed to change). Good mumble chatter especially about a sock. Stay hydrated, also don’t get into a false sense with the warmth watch out cause this is weather that you can get I’ll if not careful. Keep an eye on Slack Saturday 6am ruck at Rock, and Roll plus Sundays different locations and perhaps during the week check the channels. Thanks to all who came out I will be doing things differently this year changes I have seen and will use but the intensity remains fact going to bring gear out I have. Have a good one see you next time

  • Circle of Beef

    YHC felt the need to bring the south-side cred up to the Midlo maniacs at Timberwolf – what a delight! 10 ice warriors were up for the challenge and received a frozen beatdown on this 20′ morning – the secretly pre-placed kettlebells whispered the following…

    • Warmarama
      • Get warm – 20 mtn Climbers OYO
      • Mosy
      • Inch worms, merkins, Ukrainian soldiers, dead man hang
      • Continue Mosy – football style warm-ups along the parking lot lines
    • COP 1 – Tennis Court Indigenous Crawl
      • Line up along fence – all crawl to the left in plank position
      • Rear Pax does merkin – sprints to the front
      • 1/2 way around the fence line
      • Stop – I.C. Xo’s
      • 1-legged squats (20/leg)
      • Repeato indigenous crawl back to the front
      • 1-armed merkins (10/arm)
      • Note: Doing supported 1-legged/armed work allows us to focus on building muscle in perhaps our less dominate side that we naturally tend to favor – great burn!
    • COP2 – CIRCLE OF BEEF
      • YHC had placed a clocktower full of weighted implements in the rear parking lot
      • 10 stations – each station was “tabata style” – perform 50 seconds/to failure – then 10 second break as we rotated to the next station
      • Each pax got to experience the love at each station along the circle…
      • 1 – 62#KB – Squats/Swings
      • 2 – Wide Grip Merkins
      • 3 – SSH’s
      • 4 – Cindy – Curls
      • 5 – Dr. W’s
      • 6 – Cindy – Skull Crushers
      • 7 – Burpees
      • 8 – 45# KB – Upright Rows
      • 9 – Mountain climbers
      • 10 – LBC’s
      • Finisher – 1 minute plank – F3 CREDO AND PRINCIPLES!
    • Indigenous Mosy back to the tennis courts
    • COP 3 – Merkin Jax Suicides
      • A crowd favorite from my last R&R Q – follows the suicides framework
      • 1 HR Merkin
      • Bear Crawl to 1st line
      • 4 Plank Jax
      • Crawl Bear back
      • Repeato to next set of lines with 2/8, and 3/12 of aforementioned XO’s
      • Timed out at the 3/12 set and MBTTF
    • Flag – Stretch – TIME!
    • Numberama, Namearama
    • Announcements
      • Frozen triangle 2/10
      • GTE Training
        • Before R&R
        • Pumphouse Sunday
        • ALSO – doing a 7am Sunday Longmeadow (chester) Ruck for those on southside – hit up state farm for details
    • Prayers
      • Healing for Cookie’s family friend
      • Wildcat surgery recovery
      • Doozy for new business/bidding opportunity
      • Staying safe from cold and flu season!
    • NMS

    What an honor to lead at Timberwolf. This AO was my 2nd ever posting for F3 back in May so I’ve felt welcome with this team. Great AO that always has some good mumble chatter and hilarious jokes. Props to several PAX (Mudslide, Heist, et all) who did not shy away from the 62# KB work – way to push it and gain some muscle! Make sure everyone stays safe and protected from the nasty colds and flus making their way around – SYITG!

    -State Farm

  • Hardest Mile, or 3/4, or 1/2

    4 Winter Warriors rolled into Tomahawk Creek Middle School to attack the Hardest Mile, or some variation of it. This is what legend holds to be true :

    Cookie, Rudy and YHC mosey to track. Upon arriving at track, we see Nancy’s headlights in the parking lot. Wait for Nancy to mosey to track then explain the Hardest Mile : 1/4 mile Lunges, 1/4 mile Broad Jump Burpees, 1/4 mile Bear Crawl, 1/4 mile Run (Strongly emphasize to modify as needed. No injuries. You vs You.)

    These were the results :

    Cookie : Completed 1/4 mile Lunges without stopping, 1/4 mile Broad Jump Burpees without stopping, Skipped Bear Crawl due to time running out and instead did 1/4 mile Run

    Florence : Completed 1/4 mile Lunges without stopping, 1/4 mile Broad Jump Burpees without stopping

    Rudy : Variations of 1/4 mile Lunges with Runs, Variations of 1/4 mile Broad Jump Burpees with Runs

    Nancy : Started 1/4 mile Lunges then switched to Non-Stop Running laps around track until time expired

    Mosey BTTF

    DONE

    Numbers, Names, YHC took us out

    Announcements :

    -Frozen Triangle on Sat 2/10. See Slack for details

    -Grow Ruck weekend of 5/3 – 5/5. See Slack for details

    NMMS : With only about 40 minutes to utilize, I figured none of us would fully complete the Hardest Mile but I’m glad we did as much as we could. I was having FOMO of missing out on Hardywood and Big Rig’s presentation of it at Rockwood. It’s inspiring those two guys did a couple miles of running before that, then did Hardest Mile, then posted at Rock N Roll. T Claps to Nancy who’s been dealing with knee injuries for a long time and still finding ways to post and challenge himself. YHC has figured out over time the things that aggravate my hips : Flutter Kicks, Hello Dollie’s, Rosalitas, Pole Smokers, and Rucking. So I modify whenever those things come up. The “You vs You” mantra is one of the beauties of F3. Each man can find ways to make a workout hard for himself without any shame but instead receive encouragement. We know in each of our own minds if we challenged ourselves or not. Thankful for this group

  • My whoop band said that was intense…

    Another 70 and Sunny Day for the SOJ Pax and 15 Stallions came out of their holding pens to join YHC for day two of his send off this week. Tuesday was low intensity focused on strength with the Kettlebells. But today…we would not repeat. Let’s get after it!

    Warmerama –

    Mosey around the big parking lot – SSH, DQ, Jazzercise, Arm Circles small then big and reverso, high knees, butt-kickers, merkins, LBCs, Hello Dolly, Rosalita’s, and some misc. stretches.

    I will break these down in COPs, though it was really one big COP bc we never stopped. Moved from one to the next in fluid motion and kept the heart rate up…ORANGE THEORY BABY!!!

    COP – 1

    Mosey to the benches for a triple check. Runner to the far lamp post. P2 does incline merkins, P3 does dips.

    COP 2 –

    Mosey to Love hill for some 11’s. Carolina Dry Docks at the bottom and Monkey Humpers at the top.

    COP 3 –

    Mosey to the bus parking lot for some parking lot tracers. The bigger, longer, and uncut version

    COP 4 –

    Hands on the curb at Love island for an indigenous plank walk. Runner runs around the island while the PAX plank walks to the right. Rosie felt off balance about halfway through, so we switched directions. This takes a lot longer with 15…

    COP 5 –

    To the Tennis Courts for some Bernie Macs. Everyone grabs a corner of a court. Side shuffle to the other corner. Run to the net, burpee, bernie back to the line and side shuffle back to start. 10 of these.

    Mosey back to the flag with a minute to go, so AYG burpees to the end. There was very little chatter, and more mumbling during this one. Warby almost lost his pre-workout, but stayed strong and kept going. Well-done brother. A few others grunting and grumbling along the way outside of Doozy, who was a Galloping gazelle the entire way loving the constant movement. Heist texted me at the end saying his whoop band showed that was twice as intense as Tuesday…yeah it was! Great job fellas!

    Announcements –

    Grow Ruck coming soon and training underway. See slack for details. Getting back to SOJ Happy Hours for the new year. So much came from this last year. Two new AOs were spawned and SOJ spread it’s wings. Make some time to join. Rosie said some really nice things, appreciate you brother! And another special thanks to the PAX for helping to pull me out of a dark place nearly three years ago. It has been an absolute honor to lead you men when it was my turn. Thank you all!

    Iron sharpens Iron

    -Vagabond

  • Start improvement with yourself.

    Two of F3 RVAs finest leaders and a small band of Pax from the Alamo and Satan’s Hill joined up for a Heist Q at Timberwolf.

    Under the cloudy yet moonlit sky, the PAX moseyed to the track, setting the stage for the 2024 Resolution Revolution. We started things off with 20 side straddle hops (don’t we always?), followed by:
    • Arm Circles
    • Michael Phelps
    • LBCs (Little Baby Crunches)
    • Alabama Prom Dates
    • World’s Best Stretch1

    1. In some circles this refers to someone’s Mom ↩︎

    Resolution Circuit: 4 laps around the track. Each lap I asked the guys to think about how you can improve yourself as an individual, a husband*, as a father and as friend to the Pax and your community over 2024.

    * Originally, I said, “think how you can make your wife better.” Quickly realized this might be a disaster if we inform an M how we can make them better. Much mumble chatter ensued.

    The PAX embraced the challenge. Each quarter mile we knocked out various exercises, including bleacher dips, incline merkins, incline diamond merkins, and incline werkins. We knocked out a minute plank and topped things off with five burpees.

    Pyramid sets: Moseyed behind the school under a street lamp for a pyramid circuit: 10 squats/15 double count mountain climbers/20 LBCs/15 mountain climbers and 10 squats. Repeated 4 more times, dropping each circuit by 1/5 of the first number. Ask a friend if you are confused.

    Teamwork: The camaraderie among the PAX reached new heights during the team challenge. Partnering up, we tackled a combined total of 50 air squats, 150 LBCs and 300 SSH. Each partner had to run 75 yards up hill and back between exercises. Nancy and Rosie finished first.

    Mosey back to the flag for about five minutes of stretching. Time.

    Announcements:

    1. Sign up for GrowRuck this May. FYI – you can get a loaner ruck to train with. See Rosie.
    2. New Year’s day convergence at No Toll. 7 a.m.
    3. The Murph is back in 2024 at Twin Team. I have committed myself to bringing back Twin Team this year.

    Closing thoughts: As I took us out in prayer and thought about how I can improve myself as an individual, husband, father, etc., I couldn’t help but think about the two guys (Rosie and Nancy) standing amongst us in the ball of man. To me, these are two real deal HIMs who have been in the gloom well over a decade combined.

    Both have made me better. Nancy encouraged me to step up last year and do my first Q and to lead by example. Rosie has pushed me to run more and helped to open my eyes to the real point of a CSAUP, which has very little to do with yourself, but your bond with the Pax.

    Guys like this make us better as individuals, which makes us better husbands, fathers and leaders. I know others probably have similar stories and there are certainly many great F3 leaders. All appreciated. Keep it coming.

  • Lights….Poles….Action

    I took a little walk down the alley behind the school cause it had been a good while since i had done according to Nancy “a true light pole workout”. It was getting lonely until McGruff showed up, I gave it a couple of minutes then we headed around the corner since it was just 2 for a warm up: SSHs, Arm circles, Imperial Walkers, Ukrainian Soldiers, Merkins, and LBCs. After that, mosey down to the start.

    Light pole alley…. Start at one, run down do the same thing at the end, then to the next one. Each pole, you decrease the exercise by 5. Started with 45 Carolina dry docks, mosey to the end, do the same 45 then to the next pole. I refer to it as a buffet cause you can throw everything at it, and still kick your butt. Flutters, Mike Tysons, Jump Squats, Wide leg mountain climbers, Freddy Mercury’s, Burpees, etc. We finished, then a small trip the tennis courts next to us.

    The ladies from heaven watched us next as we did 4 corner “ladies of the night” style. WW2, Australian Mountain climbers(you will see that Saturday), plank jacks and Alabama Prom Dates when that was done it was 40 minutes so back to the flag.

    Count outs, names and prayer led by YHC to close the session

    Hardest mile coming up 12/30…a few are going to conquer plus after with a DTH queue end the year insanely. Growruck 2024 RVA sign up is ongoing see Slack for all the details. We should next week see who gets the Q to start 2024. I have Rock and Roll this week so come out you want a workout, I will make sure of that.

    Final thing….I haven’t been out as much the past month. I am working at Amazon so that plus the hours I need the sleep. One thing though, I signed up to lead all the Q’s, I commit and make sure I honor it. I have 2 more left to lead this month: Saturday and one more at Satan’s Hill next Friday. Come on out, remember it takes 3 weeks to develop the habit, 3 months to establish the lifestyle change. Have a good one!!!

  • It’s always Burpee and 70

    Seven beasts came out to Timberwolf to start their day off with a good beat down. Time started with 10 merkins, mosey to the B-Ball courts for the warmarama. SSH, Don Quixote, imperial walkers, dead man hang, F**ds wife + Wilsons wife = McGruffs mom, LBCs. Mosey to the tennis courts. Every 10 min the PAX stopped for 10 merkins.

    COP 1- We got the burpees out of the way early with a 4 corner (lady of the night style). Burpees – WW2- monkey humpers- flutter kicks.

    COP 2- Dora with 100 merkins, 200 LBCs, 300 SSH.

    COP 3- 11s with dry docks and jump squats at the top of the hill.

    Mosey back to the flag with a ring of fire with abs, PAX choice.

    Time, names, announcements, prayer requests, COT.

    12/19 Rosies 12 days of Christmas @ No Toll.

    Always an honor to lead you gents!

  • A day that will live in Infamy

    10 History buffs made their way to Timberwolf for a Pearl Harbor day History lesson. What they found was that the road to hell is paved with good intentions. YHC had a plan to make todays beatdown all based around numbers from December 7th 1941 however the fartsack called YHC early and the research was left undone.

    Mosey to the parking lot DQ’s, 1-Burpee, Helicopters, 2-Burpees, Dead Man Hangs, 3-Burpees, Imperial Walkers, 4-Burpees, WWII & WWI’s, Boberry guessed correctly 10-Burpees

    Mosey to the back hill for elevens Bernie up 10 – Squats, Run down 1 (2 Count) Ball Dippers

    Mosey to Light Pole ally

    1st light 10 Merkins, run back to the start 2nd light 11 Merkins run back to the start go to 15 Merkins

    Repeto with Bernie down and LBC’s run back to the start

    Mosey to tennis courts

    Prostitute 4 corners – corner 1 10- American Hammers, corner 2 20- Scrunchy Frogs, corner 3 30- Alabama Prom Dates, corner 4 40- (single count) Peter Parkers

    Mosey BTTF Numbers/Names, Chaplain took us out

    NMS: YHC does not like the cold and getting dark early sucks, that’s why YHC loves living in Richmond where it’s always Sunny and 70. YHC will start working on a beatdown for December 7th, 2024 (Saturday) that really will live in infamy and will have all kinds of facts about Pearl Harbor 1941.

  • Keeping warm to start Thursday

    It was a little bit on the chilly side this morning(a nice 24 degrees over at Timberwolf, yet 4 brave souls came out to test their will with another one of my workouts. The goal for today: keep us constantly moving burn calories and stay warm(I think i managed that quite well). A little WARMARAMMA to start(SSHs, Imperial walkers, Ukrainian Soldiers, Copperhead Squats, Cherry Pickers, Merkins and LBCs) thentime to get going

    First part: the light poles in the back parking lot(start with an exercise, adding each one then at the turn reverse things): here’s the list(5 Wide Merkins, 10 Jump Squats, 15 2 count flutters, 20 ball dippers, 25 calf raises), then reversing the way taking an exercise each light pole off

    2nd part: Lindseys with the 2 exercises being shoulder taps then run across the lot for 2 count toe taps

    3rd round: triple check(tricep dips, step-ups af nd run to the far light pole and back)

    4th: some hill running(6 rounds the odd numbers were regular, the even numbers bernie up the hill)

    5th: triple check(people’s chair, pole smokers and a short circle run) after that back to the flag for a final stretch then time was up

    Numbers, Call-outs and prayer by YHC to end the session

    I am sure a lot went tot the DTH birthday Q over at the Forge this morning(Mount Chaplain is no doubt a tough one to climb). Check Slack for upcoming events(the 12 days of Rosie Xmas coming up on the 19th) plus the contest is on where the spot with the greatest increase will host the NYD convergence. I believe I have the Q Saturday at Rock and Roll(I have a good amount coming up this month). How is Amazon….so far pretty good I average 5-6 miles a night with moving around so I stay busy. The main thing it’s nice to see people each night(fact each day, it helps). Have a good one see you Saturday

  • Bernie!

    9 participants learned the heath benefits of running backwards, like increased balance, walking pace and cardiopulmonary fitness. Well at least that’s what the article Cookie sent over said

    WARM UP

    •             Side straddle hops

    •             Arm circles

    •             Michael Phelps

    •             LBCs

    •             Cherry Pickers

    •             Back stretches

    •             Arm stretches

    WORKOUT

    11’s on the Hill

    •             Merkins at the bottom

    •             Bernie up for Squats

    Bus Lane Tracers – Mix of running, shuffling and bernie (Twice)

    5 minutes of Mary

    Tag a Light Pole Triple Check

    •             Partner 1: Carolina Dry docks

    •             Partner 2: Monkey Humpers

    •             Partner 3: Run (Tag 3 different poles)

    Numbers, Names, Announcements and Prayer

    Prayers for Escobar’s mom and uncle and their upcoming surgeries. Also, prayers for Doozy’s brother

    Make it a great day fellas!