Tag: Timberwolf

10 solid HIMS fought off the fartsack and descended into the silent and sultry gloom of Timberwolf. There were many calling for a ground and pound but YHC was having none of that. After all, YHC thinks he could be a runner again someday.

COP- 20 each SSH, LBC; 10 Each, Jazzercise, Helicopters, Imperial Walkers, , Copper head squat, Dead man hang, Merkins, Dollies, Flutters.  

The work: Century club. 100 of called exercise then run a lap. First one to 100 calls it and Pax runs. PAX alternates AlGore and Plank for the six. First 4 laps: Merkins, LBC’s, Squats, SSH. Next lap Lunge the curve and run the straights with 75 Drydocks. Next lap 5 broad jumps/walk the curves, run the straights with 75 Flutters. Next lap 75 imperial walkers.

Announcement: Alamo on 9/16 7am Love for Liv workout. 9/23 9 year convergence.

Prayer Requests: To Warby’s neighbor and to Florence going under the knife.

YHC took us out in prayer. You have a choice make today Awesome or make today meh! Choose the former!

Always an honor to lead.

Searching for the answer to this and many of life’s great questions, the PAX descended onto the grounds of Timberwolf. Thankfully (?) all that was found was a beat down and some mumble chatter. According to the people who park on the grass… this may or may not have occurred.

mosey to bus parking area for warmerama with various exercises that invigorated our male community leadership.

mosey to gate for

triple check to basketball court w

Carolina dry docks

Pole smokers 

mosey to track for
2 Boberry biscuits 6 burpees after each lap

Slow in corners, fast on straights 

Captain Thor

1/4 to 5/20 and back

Merkin jacks

1/4 to 5/20 and back

Donkey kicks

5 10 15

BTTF for a few minutes of broga.
names, announcements, YHC took us out. Golf tournament, love for Liv, iron pax tomorrow, prayers for those that need it, spoken or not. Thanks for letting me lead fellas!

9 HIM’s joined YHC for a little fun at the Wolf today. It’s been a minute since YHC had been here and decided to throw my name on the Q sheet to make sure that I showed up.

Warmarama: SSH, Helicopters, Deadman Hangs, Little IT band stretch, Merkins, Reverse Merkins, Downward Dog, LBC’s, Flutter Kicks, Sitting Dead Man Hangs, Little bit ‘o back stretch and off we went to the track. YHC continues to sneak a little BROGA into his workouts and we’re all better for it!

Thang 1:

• 60 shoulder taps, 15 single leg v-ups, jog 50% for 1/4 of the track, 40 shoulder taps + 15 single leg v-ups, jog 50% to the 1/2 point. 60 shoulder taps, 15 single leg v-ups, 100% to the 3/4 point, 40 shoulder taps, 15 single leg v-ups, 100% back to the original starting point. Shoulder taps just aren’t the same without @Bullseye.
• Merkins + WWII’s. Repeat the same pace around the track. Count varied at each station.
• Hand Release Merkins + Flutter Kicks, Repeat the same interval around the track. Count varied at each station
• Monkey Humpers and Lunges. Repeat the same interval around the track. Count varied at each station.

This was difficult.

Mozey to the Tennis Courts for-

Thang 2:

• 5 Burpees / High Knees to the other end of the tennis court.
• 10 Merkins / High Knees back.
• 20 Airsquats / Sprint down and back.

Mozey to the I am Thankful for Wall for wall sits while each HIM listed something that were thankful for. All good here.

Back to the flag for 5 burpees and time was called.

Announcements: Plenty. Check Slack for details and get yourself out to Rusty Taco today for Oyster’s paying lunch.

Prayer Requests: None

YHC took us out.

This little ‘ol workout kicked YHC’s butt today, but I’m grateful that I did it and thankful that 9 were there to share in the fun. Have a great day.

9 SOJ warriors ventured to Timberwolf to take on a long awaited McRib return to the Q sheet. Here’s what went down…more or less.

Warm Up

• SSH x 20
• Don Q x 10
• Imperial Walkers x 20
• Copperhead squats x 20
• Merkins x 11
• Freddie Mercury x 20

Post warm up the pax moseyed to the track to take on an RVA version of the

The THANG – Rack and Stack.
Start at corner of track
Complete 10 merkins
Run 1/7 of track to bleachers
On the first bleacher complete 15 dips

Back to beginning and repeat each stations, and adding an additional station (which includes running a further 1/7 lap) each round til you get up to the 40 rep exercise (7 total stations) at the completion of a full lap. Here the entire stack is completed.

The remaining exercises included:

• 20 core (LBCs, Am Hammers, WWIIs, etc)
• 25 Carolina Dry Docks
• 30 ssh
• 35 squats
• 40 mountain climbers 

At the conclusion of MCs we proceeded to ‘Unstack’ (complete each one again) all exercises in place with exception of dips (ran to bleachers for dips)
PS – the entire PAX stayed together for each station and did the exercises in count/cadence.

Mosey back to the flag to plank for 15 seconds 😂.

Numberama/Nameorama/COT

YHC took us out.

NMS

Great time this morning gents. This exercise format was something I learned, while downrange with the New Brunswick Pax near Ocean Isle beach, NC. This was a fun way to spend the entire q on one format of exercises. Not a lot of mumblechater today, but some appreciated counting where needed.

Welcome to Columbo who was brought by Cookie. He’s visiting from Hartford, Connecticut.

Thanks for allowing me the opportunity to lead. Til next time! McRib

Announcements

• Half marathon and 10k Aug 19 at Robious Landing 0530
• Pickle ball tourney 8/26 at Forest Hill Pk 0600

Prayer Requests

• Pray for Futons mom recovering from surgery at NIH
• Pray for Hee Haws daughter Liv

9 Timberwolves gathered at Tomahawk Creek Middle School to add a new entry to the Exicon. Called this 100 Meter Death Repeats. Defined as follows :

Mosey to basketball court

F3 Disclaimers and Mission Statement

Warmarama : 20 SSH IC, 10 Ukrainian Soldiers IC, 10 IW’s IC, 10 Merkins IC

THE THANG :

Mosey to track

100 Meter Death Repeats : Perform a movement 100 meters across the straight away, do an exercise at the curve, mosey to next straight away, perform a movement 100 meters across the straight away, do an exercise at the curve, Repeato

We did : 100 meter Lunges, 5 Navy Seal Burpees at the curve, mosey to next straight away, 100 meters Running Punches, 20 One Legged LBC’s at the curve, Mosey to next straight away, 100 meters Running Kicks, 5 Navy Seal Burpees at the curve, mosey to next straight away, 100 meters Front Facing Crabwalk, 20 One Legged LBC’s at the curve, mosey to next straight away, 100 meters Crawl Bear, 5 Navy Seal Burpees at the curve, mosey to next straight away, 100 meters Sprint AYG, 20 One Legged LBC’s at the curve, mosey to next straight away, 100 meters Bear Crawl, 5 Navy Seal Burpees at the curve, mosey to next straight away, 100 meters Sprint AYG, 20 One Legged LBC’s at the curve, Mosey BTTF

Ring of Fire Abs with each PAX choosing 20 reps : Flutters DC, WWII’s, American Hammers SC, Merkins, LBC’s, American Hammers SC, APD’s IC

DONE

Numbers, Names, YHC took us out

Continuing prayers for Liv in the Rountrey neighborhood

Announcements :

-Happy Hour tomorrow at Diamond Billiards

-CSAUP Half Marathon or 10k at Robious Landing Park, Sat 8/19 at 5:30 am, see Don Draper

NMMS : YHC is so tired as I’m writing this that my eyes are blurry and I’m having trouble reading the screen. I’m not exaggerating. That sucked…but we’re stronger for it. Thanks for joining me

Nice even number of 6, perfect for a triple check but that wasn’t on the winky this morning so according to the trash collectors this is what went down.

Mosey to the side entrance along the wall for COP

DQ’s, Helicopters, Merkin Knee touches, Imperial walkers, Ukrainian Soldiers, Copperhead Squats

Mosey to Basketball court and back

Traditional Jack Webb 1 Merkin 4 Raise the Roofs repeto increasing by 1 to 4 ratio each time end on 10 Merkins 40 Raise the Roofs

Mosey to the Basketball court and back

Burpee Jackass Webbs along the wall

1 Burpee 2 Donkey kicks repeto until 10 Burpees and 20 Donkey Kicks (That SUCKED!!!!!!)

Mosey back around by the flag and grab the frisbees continue out to the parking lot

Burpee Frisbee golf – Pick a target the stroke you are on is the number of burpees you do, if someone catches your frisbee you do the stroke you’re on plus 5 extra burpees. If they touch your frisbee and miss they have to do the 5 burpees.

Mosey BTTF for a round of Ab Mary

Florence took us out (Ooops) Numbers and Names (yes we did it in reverse)

NMS:

Whenever someone gets on the Lexicon before their Q, it could be a bad day. The Burpee Jackass Webb is no joke, just like the Jack Webb’s you think its not a problem until you get about half way through. The old men prevailed this morning with 4 of the 6 being on the respect side.

11 strong posted out to a beautiful gloom that included 3 travelers from far away lands and 8 SOJ regulars. There will calls for children’s games but YHC was in the mood for a good old beatdown

COP- 20 each SSH, LBC; 10 Each DQ’s, Jazzercise, Helicopters, Imperial Walkers, , Coper head squat, Dead man hang, Merkins, Flutters, Plank jacks, 

Proper light pole alley.  Starting with 50 working down by 5, starting at furthest light pole working way to closest.  Doing called exercise on each end.  Exercises: Merkins, Freddy Mercuries, heels to heaven, squats, Drydocks, and many more.  

To tennis courts for various runs across 3 courts until time was called.  

Announcement: Looking to start an AO in deep south SOJ to capture Mag Green/Foxes.  

Prayer Requests:

YHC took us out in prayer.

Make Today Awesome!  

Four sharp dressed guys came together to make the perfect square

WARMARAMA

• Side straddle hops
• Several stretches
• Imperial Walkers
• Ukrainian soldiers

Thang 1: 10 Burnie Macs on the tennis court

Thang 2: Eye of a Hurricane on the football field

20 reps of Carolina Drydocks, Step-ups, Merkins and Dips at each point with 3 Burpees the center each time.

Thang 3: 11s on the U trail. WW2 and Squats

Finished with Ring of Fire

Numbers, Names, Announcements and Prayer

I hope it was a great day fellas!

12 Studs laced up their high tops and broke out their sweat bands for a little Basketball conditioning this morning. Honeymoon was eager to find out at the end whether or not he made the team, but only the ELITE can earn their Midlo Tropic tanks. These 12 were just that. Great job fellas!

Warmarama –

Mosey to the Bball courts and do 1 lap around and circle up. SSH, Don Quixote, Imp Walkers, Ukr soldiers, Arm circles, Cherry pickers, dead man hang L/R/C, Merkins, Hold plank 20 sec, forearm plank 20 sec, LH high, RH high, back to plank. LBCs, Flutter kicks, Freddie Mercury, W/S wipers, Scorpion Kicks.

The THANG –

Drill 1:

Triple check. P1 takes a bball and does full court suicides. Penalty of 3 burpees if you lose control of the ball. P2 does merkins, P3 does Dry Docks

Drill 2:

Triple check 2, cross over drill. YHC brought cones. Dribble to cone 1 cross over to opposite hand a dribble with that hand. Cross back over at next cone, repeat. There were 3 cones that stretched the length of the court. Same penalty if you lost control of the ball. P2 does squats, P3 does groiners.

Drill 3:

Cone Layup drill. P1 starts at the baseline and their is a cone at the top of the key and another at the elbow. P1 dribbles from baseline around the cone at the top around the cone at the elbow and does a layup. P2 does American Hammers, P3 does WW1s. This time it is a 5 burpee penalty for the team if any one player misses a lay up. I was surprised how many burpees had to be done here.

Drill 4:

KNOCKOUT

Game 1 – Free throw line. I thought this would go quicker from the free throw line. Again, I was a bit surprised. Those knocked out complete called exercise until the next person gets knocked out, and that PAX member called the next exercise. Repeat until one is left standing.

Game 2 – Split PAX in half and use both courts for 3 point line knock out. Once you were knocked out, run to the gate by light pole alley. YHC was feeling good and knocked down three straight 3s to end the second courts game early.

Game 3 – Winners on one side, Consolation game on the other. Back to free throw line due to time. Pax determined whether or not they were winners and what game to join. Once knocked out, mosey around the school and back to flag.

COT –

Announcements – State Farm VQ tomorrow at Satan’s Hill, School of Rock this Saturday at Rock and Roll. Ms and 2.0s to join after the standard beat down at 8. DTH is bringing watermelon, cookies, treats for the kids. Herme brought us home.

Great job today men! You all got your hustle on and the ring of sweat droplets left on the ground after we broke the circle told the story. Enjoy your day and the rest of your week. YHC has family in town internationally today through Monday so I will like be out the next few days. But CRUSH the rest of your week!

-Vagabond