Tag: Timberwolf

  • Stevie Wonder let us down, but we still had a party.

    13 dudes ready to party hardy joined YHC for a little birthday celebration. October 19th, marks another pass around the sun for YHC and, per usual, a few fun birthday games were created for the PAX.

    Mozey to the basketball court for a little Warm-a-rama –

    YHC had a great idea to use Stevie Wonder’s Happy Birthday song for a little Sally Up/Sally Down action, but the JBL didn’t work, the sound off of YHC’s phone just wasn’t cutting it and squats/burpees combo was well…dumb. So, an audible was called about 30 seconds into that disaster. Note, YHC’s M told him that this was a stupid idea at the kitchen table last night. Death to anyone that tells her that she was right. Other exercises –

    • Side Straddle Hops
    • Jazzercise
    • Dead man Hangs
    • Merkins
    • Helicopters
    • Alphabet Abs, but instead of spelling the Alphabet, PAX spelled out Happy Birthday OC.

    Mozey to the tennis courts for Birthday Suit ’47’s.

    Starting with YHC in tennis court #1, an exercise was called and the first person to 47 1) gets to choose the next exercise and 2) must shed an article of clothing. All good exercises chosen and it was dark enough that the school’s cameras surely didn’t pick up on any nudity of the PAX. The kernel of this idea is credited to DTH; I wasn’t able to upload the PowerPoint presentation that he sent to me, but it did recommend a 12 count burpees/merkins/smurf jack thing.

    After the Birthday Suit ’47’s, line up on the baseline for some shots, burpees and sprints. YHC supplied the red solo cups and poured a hearty shot of Tequila (cleverly disguised as Gatorade) for each member of the PAX. PAX downed the shot, did a burpee and sprinted back and forth across the tennis courts. Two rounds, two shots and then off to the football field for some 1976ers.

    Starting at the goal line, complete 19 Squats, 19 Two Count Lunges and 19 Monkey Humpers moving 10 yards forward after completion. Stop at the 50. Candidly, a bit tougher on the legs than YHC would have liked. Starting on the 50, complete 7 Merkins and 6 Wide Grip Merkins proceeding 10 yards forward until the goal line is reached. Mozey back to the flag for…

    19 Burpees OYO and a plank hold while singing Happy Birthday to OC to close ‘er out. Good times.

    Announcements:

    • Oyster’s paying lunch at Rusty Taco on October 27th.
    • Ruck for Food on November 11th

    Prayer Requests:

    • Warby and Hermie – send ’em a text to let them know you’re thinking of them.

    YHC took us out.

    Man, YHC is sooo grateful to have been able to start the first day of 47 day with 13 great dudes. YHC loves to laugh and mix in a bit of exercise – mission accomplished this morning. Thank you.

  • Prostitutes, Animals & Surgeries. Oh My

    A Wolfpack of 8 crawled out of the den to seize the day. The runner ignoring YHC’s invite to F3 observed the following :

    Mosey to basketball court

    Disclaimers and F3 Mission Statement

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

    THE THANG :

    Mosey to brick wall where we do donkey kicks

    Giant 4 Corners Prostitute around entire school campus : 1st Corner was 20 Merkins, 2nd Corner was 20 Flutter Kicks DC, 3rd Corner was 20 SSH, 4th Corner was 20 Donkey Kicks

    Mosey to tennis courts

    Perform a movement across the combined width of all 3 tennis courts then plank or Al Gore for the Six before moseying back to start. We did Lunges, Crawl Bear, Front Facing Crab Walks, Bear Crawl, Backwards Facing Crab Walk, Murder Bunnies, and Sprint

    Mosey to brick wall for 50 seconds of People’s Chair with shoulder blades only touching the wall (no lower back)

    Mosey BTTF

    DONE

    Numbers, Names, YHC took us out

    Announcements :

    -This Sunday 10/15 : SOJ Family Potluck at Rockwood Park 4 pm – 6 pm. If you’re coming, bring an entree or appetizer to share. Other *optional* items to bring : pumpkin for carving or painting, cinder block for decorating, and bike to donate (contact Meatball for bike donations)

    Prayers :

    -OC’s son Bennett having ACL surgery

    -Continued prayers for Wildcat and Liv

    -Israel and Palestine

    NMMS : Last night was heavy for me thinking about what’s going on in Israel and Palestine. I come from a Jewish family and I can’t imagine what it would be like to watch my wife and kids get kidnapped and murdered. It’s important to keep in mind the citizens of Israel and Palestine are not to blame. The terrorist organizations of Hamas and now Hezbola are carrying out these atrocities. I pray justice is served and the needed resources are provided to eradicate these terrorist groups. Thank you to the PAX who came out today. The humor and comradery is a brief reprieve from the dark world we live in. You all brighten my day. Love y’all

  • On the Fly

    It was a great to lead!  

    WARM UP

    • Run
    • SSH
    • Arm Circles
    • Cherry Pickers
    • A round of stretches

    Thing 1: (11s in the hill)

    • Exercise 1: Merkins
    • Exercise 2: Squats

    Thang 2: (Eye of a hurricane)

    • Corner 1: Squats
    • Corner 2: WW1
    • Corner 3: Wide Merkins
    • Corner 4: Monkey Humpers
    • 2 Burpee’s in the middle.

    Thing 3:  (Dora)

    • 100: LBC
    • 200: Raise the Roof
    • 300: American Hammers
    • Timer: Run 2 laps around the island

    Thang 4: (Bernie Mac on the tennis court)

    Thang 5: (Pole Smokers)

    • Each PAX member did Pole Smokers while one runs to the 2nd gate

    Numbers, Names, Announcements and Prayer. 

    Prayers for a Wildcats, LIV and Doozy

    Make it a great day fellas!

  • wooooooo! Full moon for the Pax

    Seven man wolfpax hit Timberwolf this morning for a nice and easy workout. Here is how it went down:

    Warmup: Jog from flag back to the roundabout to check out the epic full moon this morning. Really stunning sight right as you came around the roundabout this AM. Mosey back to bus loop area for various stretches.

    Thang: Two triple checks. One leg focused (squats and lunges). Next ab focused (flutters and LBCs. Mosey to tennis courts and did 5 merkins at each corner on right side and dry dock down left side.

    10 minutes reserved for Mudslide Broga.

    No, certainly didn’t kill it today. Body needs a light day every now and then.

    Announcements:

    1. Lunch tmw at Rusty Taco
    2. Yeehaw VQ on 10/31 at Alamo.

    Prayers:

    1. Boberry’s Dad has some medical issues. Pray for healing and strength for his mother who is caring for Dad.
    2. OC’s son tore his ACL. Poor guy has gone through several painful surgeries related to hip and burns. Pray for quick recovery.
    3. Little Liv. Keep praying for her healing and for her to thrive.
    4. Pray for Wildcat. He has important pet scans coming up 10/3. Pray for continued strength and kicking cancer in the teeth.

    Thanks for letting me lead guys.

  • Timberwolf Tour

    With a promise of not being on the track today, five HIMs rolled out to Timberwolf for some early morning reps. Here’s what went down.

    Mosey through the parking lot for the warm-a-rama. SSH, Don Quixote, cherry pickers, merkins, LBCs.

    COP1- 5 person butchered triple check with dips, LBCs and bench step ups

    COP2- 11’s Drydocks and jump squats at the top of the hill. Jogged to the tennis courts with PAX choice with 10 rep ab exercise

    COP3- Eye of the storm. 20 reps of merkins, double count flutter kicks, copper head squats, WW2 with 5 berpees at the center between each exercise

    Making our way back to the flag, the PAX performed 30 second peoples chair. After 30 seconds, continued to hold while each PAX did 10 donkey kicks. 40 Elevated Alabama prom dates, 20 regular pole smokers, 20 side pole smokers each side. Lunge back to the flag and ended with PAX choice of 10 merkins.

    Announcements, prayer requests, COT

  • Timberwolf…We are here

    I have the thing…the week of races I like to take the Q one day during that week helps in the prep for that weekend(in this case both days). 4 more races(2 this weekend, 2 more in October) then the season for me will be over for 2023. A great group of 9 came out ready to see what I have in store(I wanted to use the area). If there were any woodland creatures checking us out, lets break it down:

    Statrting out with a WARMARAMMA(SSHs, Imperial Walkers, Ukrainian Soldiers, Don Quixote, Copperhead Squats, Merkins, LBCs plus a little stretching). After that, we moseyed to the hill over by the buses for 10 run up and down the hill. A nice way to get your legs, heart awake plus what a way to start things. After that. Timberwolf has 2 light pole alleys(1 behind the school, the other in the bus parking lot). We hit the light poles in the bus parking lot for a 5-10-15 20-25, then the turn simply reversev things(25-20-15-10-5). A little recovery, then onto the little break/picnic area for the first triple check.

    The first triple check consisted of: Tricep dips, step-ups and a run to the 3rd light pole. A good pace to finish that one then moseyed over to that little area near the tennis courts for the second TC(wall sits, pole smokers and a short run). With about 12-13 minutes left, hit the tennis courts for a 4 corner ladies of the evening(10 2-count mountain climbers, 20 2-count flutter kicks, 30 monkey humpers, and 40 Merkins). Even with the area being 3 tennis courts, we still crushed it with a little time to spare. A final mosey back to the flag, a little broga to stretch and we were done.

    Counts, call-outs and prayer by YHC to call it a day

    Announcements: The big one Saturday the #LUV4LIV workout at the Alamo(encourage all who can to please go) I am sure it will be a good one I would love to be there but Spartan is calling me to come back(I have a trifecta to complete). The following Saturday, 9 year F3 RVA convergence at the Crucible depending on the start time, I may do a little something before we start(reach out to a few people to see what we can do). Have a good one I will see you next time

  • You ask him about his balls

    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.

  • How many poles were smoked?

    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!

  • This was a bit challenging…

    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.

  • Nice Rack and Stack


    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