Tag: Timberwolf

  • 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!

  • I’m late, I’m late

    YHC forgot to post this BB for Timberwolf last week so this is the shortened version for Big Data

    Everything we did was ab related, Elevens, four corners, triple check

    BTTF

    NMS:

    Don’t forget to write your BB next time Doozy

  • Come on bro. Ain’t that cold!

    In the heart of a bitter winter, four intrepid friends, Heist, Oyster, Swoop, and Bullseye, embarked on a daring adventure. They were known in their close-knit community for their love of fitness and their unwavering commitment to their health.

    The frost-covered wilderness became their playground as they set out each morning to push their limits. Heist, the strategist of the group, always had a plan. Oyster, the ever-optimistic, provided the motivation. Swoop, with his agility, led the way, and Bullseye, a precision seeker, measured their progress.

    They braved the icy winds and frosty trails, facing challenging terrains that tested their mettle. Their breath formed clouds in the frigid air, but their spirits burned hot with determination.

    One day, as they ventured deeper into the wilderness, they stumbled upon an abandoned cabin. It became their base camp, offering shelter and a sense of camaraderie, as they spent nights by the warm crackling fire, sharing stories of their daring expeditions.

    Their workouts intensified with every passing day. Heist’s plans grew more ambitious, Oyster’s optimism shone brighter, Swoop’s agility soared to new heights, and Bullseye’s precision was unmatched. Together, they pushed their limits, stronger than they’d ever been.

    As winter turned to spring, they realized that their journey wasn’t just about physical strength. It was about the unbreakable bonds of friendship, the resilience of the human spirit, and the unwavering pursuit of their dreams.

    In the end, their story became a legend in their community, inspiring others to brave the cold and wilderness, not just for fitness but for the indomitable spirit that burned within them.

    Thanks chat GPT. Seriously, here is how it went down:

    1. Mosey through parking lot to base of the hill near bus loop. 
    2. Circle up – Welcome. Disclaimer.
    3. Warmorama: SSH/UkS/CHS/Deadman hang/merks/LBCs

    The Thang:

    1. 11s on the hill: Exercises ”rocky squat” and LBCs. Sprint to top, rocky squat (squat + jab/jab = 1), back to bottom. Started 10:1 squat to LBC, finished 1:10 squat to LBC. 20 count
    2. To the poles!: 10 light poles. 1:2:3 ratio of Burpees/Mountain Climbers/Squats. Jog between poles. Begin at Pole 1 and build up reps to Pole 5, back down reps to pole 10. Example: Pole 1 (1/2/3)…Pole 4 (4/8/12)…Pole 5 (5/10/15)…Pole 6 (4/8/12)…Pole 10 (1/2/3). Al Gore for six. 20 count.
    3. Bear crawl booyahs: Mosey to tennis courts. Grab partner. Face partner along width of tennis court. Perform 5x SSH. Bear crawl accross the court and complete 5x rep booyah (1 rep is 2 pushups with a hand slap with partner). Recover and bear crawl back to line perform. Repeato working down to 4x/3x/2x/1x
    4. Quad check: Start in the tennis courts. A-man: shoulder taps, B-man: heals to heaven, C-man: Plank, D-man: sprint to brick wall opposite cargo container (about 60 yards there and back).
    5. Killtime mosey: Jog back behind school. Stopped a three lampposts starting with 5 curb merkins, added mountain climbers, then squats. 
    6. Little bit of broga at the flag.  

    Numbers/Names

    Announcements: Ruck for food and TYAs famous Thanksgiving Q coming this month.

    Prayers:

    1. Hermes and his upcoming bowel surgery next week. 
    2. Nancy Lopez and his knee
    3. Pray the family of a pastor in Mechanicsville that passed at 45 recently. 
    4. Pray for people battling illness. 
    5. Pray for those less fortunate in our community during this time of year. 

  • Timberwolf Takeover Hot Potato

    12 studs posted to Tomahawk Creek Middle for what was supposed to be a Boberry beatdown, but 3 Westhoe PAX had other ideas. According to the maintenance worker who pulled in mid workout, this is what transpired:

    The THANG:

    Fudd evolution:

    COP – various exercises to warm the body up, the most popular of which seemed to be pigeon pose.

    Mosey to the football field & partner up. P1 does an exercise on the 50 yrd line while P2 runs to the end zone to do burpees, rinse and repeat before next round. Rd 1: P1 holds plank, P2 5 burpees. Rd 2: P1 does squats, P2 7 burpees. Rd 3: P1 does monkey humpers, P2 9 burpees.

    Pass the Q to Splinter:

    Mosey to the tennis courts, line up on the far eastern side. Run across the width of 2 courts, do 15 merkins, run back, do 30 squats, run back, do 40 LBC’s. Rinse and repeat for 2 more rounds of various exercises that YHC can’t recall, repeating the 15, 30, 40 rep progressions. Rd 2 had us bernie sandering in stead of running, and round 3 was karaoke.

    Pass the Q to EF Hutton:

    Mosey to the concrete pad by the VSF for solo Dora. Rds 1 & 2, do 25 merkins and run to the garbage bins and back between each set. Rds. 3 & 4 do 50 monkey humpers between runs. Rds 5 & 6 do 75 SSH’s between runs. Rds 7 & 8 do 75 LBC’s between runs.

    Numberama, Namerama, EF Hutton took us out.

    NMS: The WestHoe boys felt compelled to even the monthly challenge score which now stands at 4-4. Apologies to Boberry but all’s fair when the Ghost Flag is at stake. Mumblechatter was high today and the fellowship was in full display….a great vibe amongst some very solid dudes. What appeared to be a school maintenance worker in a van pulled in as we were doing the Monkey Humper evolution of the solo Dora. He was undoubtedly disturbed by what he was witnessing and turned his headlights off as quickly as possible after parking.

    #TClaps to EF Hutton for this monthly challenge as it’s kicked up the competitive notch a bit but it also has brought the 2 nano-regions closer together, which I think is a great thing. Let’s keep praying for opportunities to spot the Sad Clowns in our daily lives and for the courage to ask them to join us in the gloom.

    Prayers for Maine following their mass shooting yesterday as well as Israel and that whole region.

    Announcements:

    Lunch at Rusty Taco’s (Westchester Commons) tomorrow, 10/27 at 11:45. Oyster may or may not be buying.

    SOJ Ruck for food event Nov 11. See Orange Crush for details.

    I’m sure I speak for Splinter and Hutton when I say that it was an honor and a pleasure, as always, to lead good men in the gloom. Keep chasing the wabbit fellas!

    Fudd