Tag: Timberwolf

  • Heist’s Hot Hands!

    11 grown-boys set their alarm clocks this morning so they could get up and go play outside with some friends. YHC was itching to play some Ultimate Frisbee so here’s what went down…

    Warm Up – Moseyed on down to the football field and took one lap around the track. Gave the F3 Mission and got into it…SSH, multiple shoulder stretches, Cherry Pickers, DMH, LBC’s, Merkins, Wilson’s Wife and Fudd’s Wife.

    The THANG – Split up into teams for some Ultimate Frisbee. The odd number left us with 6 v 5 and that one-man advantage proved to be a HUGE factor. It’s hard to track stats out there but here’s a quick summary of everyone’s performance.

    Heist – A+ for effort. Left his hands at the house but brought extra heart!

    Fandango – Steady contributor in the middle of the field and earned his team a few (illegal) extra yards.

    Boberry – Flexed his Disc Golf muscles and helped pin the opposing team back on kickoffs.

    Cookie – Utilized press coverage like a boss but was tickled when put under pressure.

    Warby – Great communication, was never out of position and kept his head on a swivel.

    Honeymoon – Put on a clinic with great throws, catches and coverage. Possibly a former Semi-Pro player.

    Orange Crush – Whether it’s because he switched teams or not, we’ll never know…but the dude just wins.

    Crabgrass – Made the guy on his shirt (Mahomes) proud today. Stellar throws and several Kelce-like TD’s.

    Tzatziki – Silent but deadly. He let his play do the talking with consistent tosses and reliable hands.

    Oyster – Strategic and calculated. Executed the West Coast Offense brilliantly with short/quick throws.

    Rudy – Was held in check for most of the game but was often in the right place at the right time.

    Announcements –

    • Saturday, May 25th – Big Rig leading Murph workout at Rock n Roll at 7:00am
    • Monday, May 27th – 7:00am convergence at Tredegar Iron Works
    • Sunday, June 2nd – 2F event at Horner Park from 3:00pm-6:00pm

    Prayers –

    • Heist’s friend has a daughter named Hannah who took a nasty spill and busted up her knee. Prayers that she’s able to get back on her feet soon.

  • Just watchin Heist do Burpees

    9 professional athletes or at least semi pro athletes showed up to see what Doozy had in store for this morning at Timberwolf.

    Mosey to the tennis court for COP

    DQ’s, Helicopters, Dead Man Hangs, Imperial Walkers, Ukrainian Soldiers, Sugar Sticks (for OC), LBC’s, Merkins

    Mosey to the side of school

    Frisbee Burpee Golf

    A target (hole) is picked, everyone throws a frisbee in that direction and does one burpee. Each shot you take is the number of burpees you do. If your frisbee is caught you do 5 penalty burpees plus the number of burpees for your shot. If you try to catch some ones frisbee and it hits your hand but you miss it, you do 5 burpees.

    About 7 rounds where played, some short, some long

    BTTF and 1 Merkin ring of fire (10 of your favorite Merkins)

    Numbers / Names Heist took us out

    NMS: Now that it is light enough to see at the start, it seemed like a good time to get the frisbees back out. Heist always seemed to be the last one making the shot to finish the round but it wasn’t because he sucked at frisbee golf. Heist may have been the only one doing perfect form burpees regardless of the number he was on. As always it was a good time had by all, SYITG

  • Steps, Reps and a Curious Monkey

    Mumble chatter was on point today with Sesame Street, Curious George due to bright yellow pants. Comedic relief helped with the mornings beatdown. Here’s what went down.

    Easy jog to the back parking lot followed by a decent amount of parking line tracers. Circled up for SSH, cherry pickers, DMH, a few wife stretches and LBCs.

    In preparation of pool / beach season here is the Thang

    Dora consisting of 100 WW2s, 200 heals to heaven, 300 Freddy Mercury’s.

    Light jog to the football fields.

    Goal line- 20 seconds of high Knees followed by 5 burpees

    25 yard line- 20 seconds of high Knees, 5 burpees, 10 Lt. Dans

    50 yard line- 20 seconds of high Knees, 5 burpees, 10 Lt. Dans, 15 SSH

    75 yard line- 20 seconds of high Knees, 5 burpees, 10 Lt. Dans, 15 SSH, 20 Peter Parker merkins and jog to goal line

    Light mosey back to the wall for some wall walkers, peoples chair calling out F3 Core Principals with 5 merkins for an incorrect answer. Capped off the last 5 min with Rings of fire. Merkin and abs PAX choice.

    Names, announcements, COT

    From the sad post about the FNG that was cut short of his life, we remember. Lets make sure to be aware of the condition of FNGs. Might be a good idea to have a battle buddy for FNGs and pace with them.

    Always an honor to lead you fine gents.

  • Ultimate F’n Frisbee – sorry you missed it Oyster.

    Sup. Switched it up a little bit today with Grow Ruck around the corner. Wanted to chill out a bit and just get some light cardio in. Of course, I got my butt whooped trying to smash frisbee’s out of the air and not let team #1 clinch victory.

    Kicked things off with two laps around the track (wearing my boots to see how things felt). Check – good to go there. Next, did some copperhead squats and Ukranian soldiers. Lastly, walked the dudes through a few back strengthening (saving) exercises courtesy of Dr. Huberman (check those out here)

    Divided the guys up into Team 1 and 2.

    Team 1: Warby, Swoop, Futon, Steve (FNG), Big Rig, and McGruff.

    Team 2: Purple Rain, State Farm, Heist, Fandango, Rudy, Tzatziki

    A narrow victory for Team 2 (3 to 2).

    A few observations:
    1) Very evenly matched. Last time I played at Dog Pile it was an absolute bloodbath…
    2) We have some athletes (not me of course).
    3) The SUCK doesn’t suck as much when you are having fun.
    4) Team 1 should have beat team 2, but needs to work on that red zone conversion.
    5) Key to victory: Short passes or rugby style flying V OR just get some dude that can accurately sling it and get a burner man to grab it.

    Superlatives:
    The Wall: Purple Rain. Easily 5 breakups in the end-zone.
    The semi-pro: Warby. He knows the game.
    Tall Ninja: Swoop – sneaks up and snags the disc out of the air.
    Heard them coming: Futon. Solid game overall. A few drops on hearing the pressure.
    Shirts off for safety: Big Rig
    Mahomes: Fandango for the occasional QB scramble and possible violation of utimate rules.
    Frisbee Dog: Catch anything you throw. Solid game McGruff.
    QB1: State Farm. Good leadership for Team 2.
    Did you see that!: Tzatziki. Solid player. A few amazing catches (similar to McGruff)
    Wes Welker: Rudy. Fast as hell. Creates separation. Scores.
    Good Sport: Steven. Came out as FNG and got in the game.

    On the FNG: Steven a DEA agent came out today. A buddy of Fandango. Really chill dude. I threw out the name “Class 3” after the recent downgrade of the Devil’s lettuce by the DEA from Schedule 1 to Schedule 3 drug. Anyway – after research, the name should be “Schedule 3” not “Class 3,” which is an ATF designation. But hey kids – stick with what Mr Mackey used to say.

    Announcements:
    1) We continue to crush it with the F3 Team bright side fund raising. Keep at it.
    2) GTE this weekend. Join us at the Bon air community center this Friday for BBQ at 6 p.m.. Pay OC $25 for the rental and food. F3 Pax only.

    COT: I took us out. Prayers for safety and good decision making for the prom kids this weekend. Safety and growth for the GTE participants this weekend. Thanked God for the opportunity to lead, so that we can be better leaders in our homes (for our wife and kids) and in our community.

    Thanks to Futon and McGruff for bringing the glowing discs.

  • Draft Day

    17 dudes chose to start their day at Timberwolf on the greatest day day on the NFL Calendar…DRAFT DAY! With the assistance of my QB Cheat-Sheet-Sleeve, here’s what went down…

    Warm Up – Moseyed to the far end of the school to warm up and stretch out. Gave the F3 Mission and got into it…SSH, Don Q’s, Cherry Pickers, Arm Circles, LBC’s, Leg Stretches, Merkins, Wilson’s Wife and Fudd’s Wife.

    The THANG – Moseyed over to the football field which was illuminated by my truck. What a gorgeous sight! (For about 2 minutes until the lights cut off). The PAX took their positions at the back of the endzone and awaited instruction. The objective was to perform the 1st exercise (1) time…perform the 2nd exercise (2) times and revisit the 1st exercise (1) time all the way up to (12). (Denver picks at #12…Go Broncos!) Easier to explain it like this…

    1, 2/1, 3/2/1, 4/3/2/1, 5/4/3/2/1, 6/5/4/3/2/1, 7/6/5/4/3/2/1, 8/7/6/5/4/3/2/1, 9/8/7/6/5/4/3/2/1, 10/9/8/7/6/5/4/3/2/1, 11/10/9/8/7/6/5/4/3/2/1, 12/11/10/9/8/7/6/5/4/3/2/1

    In the NFL Draft cadence, YHB broke it down like this…”With the first pick in my 2024 VQ Draft, your Q selects…”

    • 1st Pick – Run to the cones (~75 yards away) and back.
    • 2nd Pick – (2) Burpees
    • 3rd Pick – (3) Lt. Dan’s
    • 4th Pick – (4) HR Merkins
    • 5th Pick – (5) Carolina Dry Docks
    • 6th Pick – (6) Bobbly Hurley’s
    • 7th Pick – (7) Joe Louis’
    • 8th Pick – (8) Jim Braddock’s
    • 9th Pick – (9) Crab Cakes
    • 10th Pick – (10) Happy Jacks
    • 11th Pick – (11) Steve Earle’s
    • 12th Pick – (12) Up Downs on YHB’s count

    Back to the flag (thanks, Florence) for names and numbers

    Announcements –

    Prayer Requests –

    • Yeehaw’s baby girl
    • Rudy’s family planning.

    Fella’s, I know I told the PAX this a couple times but I want to say it again. I am so proud to be a part of this group of men and am so thankful for having the chance to lead you all this morning. This group has meant so much to me and has come into my life at the PERFECT time. Today marks my completion of the “60-Hard” Challenge (abbreviated “75-Hard Challenge”) that my wife and I set out to accomplish after we went through a miscarriage in February. The challenge proved to be a great way for us to stay close/connected and helped serve as a reminder that life hits hard but, “it’s not how hard you hit, it’s how hard you can get hit and keep moving forward!”

  • Wait… It’s not Friday at Satan’s Hill

    That’s right…. The bands came out today. I have been thinking of what I could do with them and the tennis courts were the perfect area to use them today. 13 regulars plus 1 FNG braved the madness that was to come. A little run around the tennis courts, then starting the warm-up: SSHs, Don Quixotes, Imperial Walkers, Ukrainian Soldiers, Copperhead Squats, Merkins, LBCs, and Alabama Prom Dates was just an appetizer. Onto the main part.

    Partner up, with a band each tennis court (3) together you were going to go to the end, an exercise, then that movement back with the exercise again. First court: side plank walks at the end hand released merkins. A little rest, the second court: walking lunges with the band, ball dippers at the end, turn and repeat. Third was bear crawls(3 tennis courts it will catch up to you), at the end Mike Tysons (tell you what I love those yet I have something in my arsenal that can enhance those), turn and repeat.

    3 rounds over, now the bands are perfect to take around the post and use it just on its own. The next 3 parts started with jogging at the doubles line, partner runs down and back. Second was bernie with the band on(adding in and out to change the variation) bernie all the way dorm and back. Third broad jump far as you can, Mario jumps down and back

    Mosey down to the track…..50 yard sprints (with the bands). First rounds at about 25-30% intensity the second all out fast as you can. The time was done with the bands so onto the field for a little Build-A-Beast (2 rounds) with Merkins and squats. Once finished there was a little time left so to the wall near the flag for a 20/10(20 donkey kicks, 10 pole smokers) 2 rounds time was up

    Back to the flag for names, announcements, prayer led by YHC to close another session

    Congrats to State Farm’s wife for her new job. Welcome Jason(Button) to the group if you see him and he tells you his age(he does not look it at all). Next week is VQ week (come out and support these guys as they lead their first of many more Qs). Once we get the sun a little earlier, it will open more things up. There’s a hill to the side of the track, basketball plus more to come

    I am still adjusting my body and everything with the working nights (I basically slept for about a short nap, woke up then after everything came home slept more). Are there weekdays I would like to come out? I would but I have to make sure that I am a little rested not easy but in due time. Saturday, if you come to RNR I have the Q again, there will be an element of Spartan race involved. After the Q, we go over to the Latino Farmer’s Market give them support plus they have real good food and coffee plus benches we can chill and chatter. A final thing….I will be teaching starting in the fall at my son’s Co-op schooling a Train Like A Spartan class. It’s by Dogwood Del so if a Thursday afternoon is available and you want to train, reach out this will be a Co-Ed group. Enjoy the rest of the day!!

  • 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