Tag: Timberwolf

  • 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

  • LPA(9 not 8)

    Warning…. Today’s session may cause those to go WTF, to curse at certain exercises especially ones that need to go back Down Under, mumble chatter about others, rip a good one in the cold weather, even the woodland creatures hiding going the humans are at it again. Here’s the breakdown:

    A long mosey to the other side for a quick warmup: Imperial Walkers, Ukrainian Soldiers, SSHs, LBCS, and Merkins to get the body started. Once completed, over to the light poles for the first time in 2024

    My apologies for not being able to count (it’s 9 versus 8). Carolina Dry Docks, Merkins, Squats, Dollies, WW2, Diamond Merkins, etc. Called out by each member with the loudest groan going to n Warby when he called out burpees(you knew they were coming at the end just where no one had an idea). To make up for being one short, I added 45 LBCs, something we can crank out quickly.

    Four corners ladies of Timberwolf style: Gator Merkins, Aussie mountain climbers(Honeymoon with the quote: you can send those back), plank jacks and ski jumpers. Nice round from everyone turn back to the flag for some stretching, close it out

    Numbers, names and prayer led by YHC to close it all out

    Nancy Lopez is leading Satan’s Hill tomorrow(his birthday), come out show him some love. A lot of rucking workouts check Slack for the details. Frozen Triangle next Saturday 2/10 starting @ 6am over at Dogwood Dell. Today I felt good, still working on muscle endurance and conditioning but it’s coming around little by little each time out. Have a good one see you later

  • 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