Tag: Timberwolf

14 Semi-Pro Frisbee players gathered on the hallowed field of Tomahawk Creek Middle School. Here’s what the roaring fans in the bleachers observed :

Mosey to football field

F3 Mission Statement

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

Brief description of Ultimate Frisbee rules with this added kicker : 1 Navy Seal Burpee for every drop and missed throw, 2 Navy Seal Burpees as a Team every time you get scored on

Final Score : Rosie’s Roses 6 – Oyster’s Shellfish 2

Most Catches Award goes to Benny

Best Catch Award goes to Rosie

Best Collision goes to Ikea and Heist

Best Defense goes to Warby and Oyster

Best Wipeouts goes to all of us

Mosey BTTF

DONE

Numbers, Names, YHC took us out

Announcements :

-DTH is leading family friendly bootcamp School of Rock after the Rock N Roll Q this Saturday. Snacks and Drinks will be there.

-Next week Fri 6/9 Happy Hour at Diamond Billiards whenever you can get there. Some will arrive as early as 5:30 pm. We’d love any of the PAX from different regions to join us. Always an open invite

NMMS : Had a blast today! Sorry the field was wetter than I thought it’d be after a full day of sun.

11 Ravers welcomed their newest European counterpart. Da club was poppin like dis :

Mosey to front parking lot

Definition of 3 F’s, 5 Core Principles and Mission Statement

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

THE THANG :

10 Navy Seal Burpees (1 rep = drop to the ground, do a Merkin and bring your right knee to your right chest on the way up, do a Merkin then bring your left knee to your left chest on the way up, do another Merkin then jump up)

Mosey to benches

20 Step Ups with left leg only

20 Step Ups with right leg only

60 Dips

Mosey to grass hill at the front of the school

60 Stiletto Squats

Mosey to next parking lot

40 Flutter Kicks IC (a lot of groaning and wondering when YHC would stop counting 🙂 )

5 Navy Seal Burpees

Mosey to tennis court

Lunges all the way across (do your best David Goggins impression while doing this)

5 Navy Seal Burpees

2 minutes high plank hold

Mosey to wall and find a spot for People’s Chair

PAX at the front does 15 donkey kicks while the rest hold People’s Chair. Repeato down the line of PAX until everyone has done 15 donkey kicks. If you’re Wildcat, go completely vertical with your donkey kicks and out-do us all.

Mosey to parking poles

Chaplain’s Indigenous Pole Smokers : Line up with each PAX on a pole. PAX at the front bear crawls to the end of the line of PAX while the rest are doing Pole Smokers. Repeato down the line until everyone has bear crawled.

Mosey to benches

10 Step Ups with left leg only

10 Step Ups with right leg only

50 Dips

Mosey to grass hill at the front of the school

60 Stiletto Squats

Mosey to next parking lot

30 Flutter Kicks IC

5 Navy Seal Burpees

Mosey to tennis court

Lunges across to the other side

Mosey BTTF

Numbers, Names, YHC took us out

Announcements :

-SOJ Monthly Lunch is Today at 11:45 am at Rusty Taco at Westchester Commons

-Purple Rain’s VQ is Tomorrow at Satans Hill

-Convergence on Memorial Day at 7 am at Tredegar with Coffee & Bagels after (Park in the lot at the bottom of the grass hill that goes up to the War Memorial)

NMMS : Welcome Frederick now known as Ikea. He is from Finland but is quote “ethnically Swedish”. Enjoyed having you join us this morning brother. Keep comin out. T Claps to Nap Pod on EH’ing him. Navy Seal Burpees suuuuck. YHC was planning on doing 10 of them at each stop but after doing that during the first set, I audibled to 5 reps of them for the rest of the Q.

20 Hoopers Showed up at Timberwolf to kick the Summers hoops tour off!

COP:

SSHs, 3 Burpees OYO, DQs, 3 burpees, Imperial Walkers, 3 Burpees, LBCs, Stretches, Arm Circles

Various basketball games, knockout, free throws, three pointers with running, burpees, merkins, squats, and WWIIs, and half court shots

Numbers, Names, YHC took us out!

Announcements – Check slack, tons happening!

Great morning with a little triple check followed up with some time on the good old Horseshoe track.

Have great day and strong work.

10 gentlemen of the gloom showed up at Timberwolf, some expecting an OC Q. Little did they know that after 2 days of the Q YHC offered to give him a break. Some wanted a refund, others shortened their workout by a minute, others offered alternatives but all put in the work to get better today.

Promptly at 0530 we departed the parking lot in a mosey over to the freshly cut soccer field. Warm up with some SSH, IW, merkins, Shoulder taps, tempo merkins, crab cakes and the short lived crowd favorite Dancing Bear – not to be confused with Cocaine Bear. Forgoing the APDTTT to avoid rolling ourselves in grass clippings. OC’s shoulder taps rivaled the speed of Bullseye, just don’t look behind the curtain of how it’s being done.

Track for the first part of The Cooper – 10 Burpees, 10 Merkins, 10 Squats – run half a lap, repeat with 9 of each, run half a lap repeat with 8. Cut it short and mosey to the bball courts

Doracide – P1 Runs lines, P2 exercises – 100 werkins, 200 Freddies, 300 Monkey Humpers – running after MH makes the legs feel like jello. Round of 7s of the Cooper with a lap around the courts.

Lightpole alley – Each PAX picks an exercise – travel between light poles various ways. Pax mixed it up well with the highlight being OCs new exercise the Cocaine Bear – maybe known as the Contra. It will come up again and OC will have to demonstrate again but rest assured it will come back.

Finish up the Cooper with rounds 6-1 of the Cooper with a lap around the sidewalk loading area.

NMM

Great to have State Farm out with the Timberwolf crew. He’s a new transplant to Richmond and making his way around various AOs. McGruff put in a request for a refund on this workout since he thought it was an OC workout, his carrier pigeon supplying said refund should be on the way.

Lots of things happening in Richmond now with many opportunities to get involved. Jump in to join any of these if you can, you won’t regret it.

Announcements – Slack is the best way to keep up

• MAY – FNG Challenge
• 5/6 – Currahee CSAUP – 6am ruck, 7am Convergence Bootcamp, 8 am Relays
• 5/7 – Dogwood Dell play area construction – volunteers needed, See sign up or Posh
• 5/12 – SOJ Happy Hour – Diamond Billiards
• 5/21 – Family BBQ and Basketball at Bettie Weaver ES – 5pm
• 5/25 – 4th Thursday lunch – Rusty Taco Westchester (this might be the regular spot)
• 5/29 – Memorial Day Convergence at Tredegar 
• 5/30 – SOJ Summer Coffee Series following NoToll – stick around the AO for coffee

9 Mitch Buchannons, getting ready for pool season. Let’s get after it.

WARMARAMA:
Long Mosey around the school, SSH, Helicopters, Arm Circles, Imperial Walkers, Copperhead Squats, DQ, Merkins, Flutter Kicks, American Hamers, LBC.

The Thang:
Light Post Alley: Start at the first light pole, complete exercise thn run to the last light pole and back to the 2nd light pole, then the 3rd, 4th, 5th…… repeat until you get to the last lightpole
10x Merkins, 20x SSH, 20x Jump Squats, 20x Monkey Humpers, 20x Mountain Climbers, 20x Squats, 5 Burpees, 5 Burpees, 5 Burpees.

4 Corners (back for more): 10 Merkins, 20 Jumps Squats, 30 Monkey Humpers, 40 Flutter Kicks. Go back to the start and repeat after each corner.

Ring of Fire: 10 Merkins around the circle.
A Little Mary: American Hammers, Flutter Kicks, Heals to Heaven, Dying Cockroaches, American Hammers. 2 burpees .

BTTF:
NUMBERAMA: NAMERAMA: 9 Pax, 0 FNGS
ANNOUNCEMENTS:
– Good Luck to all those going out to Rugged Maniac this weekend. Get after it boys!
– Today: 2nd F Lunch at Rusty Taco (Westchester Commons) 11:45am
– May 6th: CSAUP event – see slack.

NMS: Let’s get that heart rate up. Mission accomplished.

Oyster

12 NASCAR Hopefuls hit the track and field at Tomahawk Creek Middle School. Here’s what the weekly garbage truck driver observed :

F3 Mission Statement : “To plant, grow and serve small workout groups for men, for the invigoration of male community leadership.”

Mosey to tennis court

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

Mosey to track

THE THANG :

Lay down a deck of F3 Nation Exercise Cards on the track. Number cards = 10 reps. Royalty = 20 reps (except for the few cards that have a specific # of Reps on them or a specific duration of time on them). Each PAX picks a card then calls out the exercise. All PAX perform exercise on the track then mosey to the goal line on the field to get ready for a 100 yard sprint. Repeato until time expires.

We completed 11 sprints and did these Exercises : 60 second Low Plank hold, 100 Calf Raises, 100 Flutter Kicks DOUBLE COUNT (thanks Nap Pod for the DOUBLE COUNT), 10 Ball Dippers DOUBLE COUNT, 15 Oblique Crunches on each side, 10 Ranger Merkins, 20 Squats, 20 Freddie Mercuries DOUBLE COUNT, 90 second High Plank hold, 10 HRM, 20 Monkey Humpers

Mosey BTTF

Hardywood led Merkin COP while we brought in the Six

YHC led 25 WWII’s IC

DONE

Numbers, Names, YHC took us out in prayer

Prayers to Vagabond’s friend’s family the Johnson’s who have lost 2 family members in the past year

Prayers to Oyster and his M’s family

Announcements : SOJ Monthly Lunch next Thurs 4/27 at 11:45 am at Rusty Taco at Westchester Commons;

CSAUP at Currahee AO on Sat 5/6 : 6 am Ruck, 7 am Bootcamp, then Team Relay Races. Each team should be 4 PAX members. Sign up on the Q Sheet (there’s a tab at the bottom called “May 6 Currahee”)

NMMS : We definitely got our cardio in for the day. Repeated sprints always gets the heart and lungs pumping. Cookie went so hard that he pulled something in his hamstrings. Prayers to you brother for quick healing.

12 men met Thursday morning to better themselves. Word in the street is they had a little fun along the way. Here’s how it went down. 

Start with mosey around school to the track area, indigenous ppl style, 2 burpees then run to the front

Circle up by speaker playing 90s hip hop in the end zone for warmerama. 

Dora w 50 yd and Bernie back

100 merkins

200 SSH

300 LBC

PLTs

20×2 each

Triple check

WW2s

Air Squats

Run to bleachers and back

11s to the 25 yd line

Merkins

Monkey humpers 

Mosey back to the school for people’s chair and donkey kicks, then BTTF

Numbers, Names, YHC took us out. Prayers for Oysters family and the families of the high school seniors who died in a car accident. 

Announcement -Diamond Billiards at 530pm tonight, have a beer, shoot some pool, discuss how we can make F3RVA in SOJ better!

NMM 

Big welcome to Merman! Enjoyed this workout fellas, this is what it’s all about. Talking some smack, silly jokes, all while trying to get better. I was inspired to bring my A game for the Q after my music wasn’t working on Tuesday. SYITG!

4 Stallions whose kids Spring Break plans have been filled with camps and cartoons got up and attacked the Gloom head on this morning. With a lot of our brothers out of town for the week, YHC had a feeling the attendance would be light which gave the opportunity to test some new variations of standard exercises. According to the Janitor patrolling the halls of Tomahawk Middle, here is what went down.

COP –

Mosey around the Parking lot and back to center, circle up.

• SSH, Imp Walkers, Ukr Soldiers, Arm Circles small/big, Butt kickers, Calf Raises, DQ, Merkins, LH to RH high variations (5 count each side), LBC, Flutter kicks, Box cutters, Scorpion Kicks, on your feet

Thang 1 – The idea here was to try a standard workout with different variations to target muscle groups slightly different. Boy did it. Partner up and do 2 circuits.

• Partner 1 runs to far light pole
• P2 does variation of exercises on either bench or wall.
• Exercise 1 – Pike Press Merkins
• Exercise 2 – Incline Tricep extensions. (Lean on bench, elbows tucked, bring head down below hands and press up with triceps
• Exercise 3 – Bench or wall jumps (think box jump but on bench or wall)

Thang 2 – Mosey to Love hill for 11’s up the hill

• Exercise at the top, double count ball dippers
• Exercise at the bottom, squat jumps

Thang 3 – Circuit 2. Plan was to go island to island for a 3 hour tour, but some giant dumpsters got moved in front of treasure island, so we made a pivot to Space Ghost Coast to Coast (one side of parking lot to the other) made for some brief mumblechatter between the heavy breathing. Partner up again for 3 circuits.

• P1 runs to the other side of the parking lot and back
• P2 completes incline curb merkins, calf raises, and curb dips.

Thang 4 – 20 Calf raises on the curb OYO. Standard, toes in, and toes out.

Mosey back to flag and do progressive burpees on the way home at every lit light pole. Made it up to 4 and it was time.

Great work today fellas. It was a standard workout with a twist, and this one had me breathing a little deeper and hitting the muscles a little different. Way to put in the work!

Announcements-

• See slack for CPR classes, 2 spots left for each time slot.
• Conversation on EH of our brothers that have remained out. Winter is gone, and today was a crisp 70. Time to work on getting our guys back out for the Spring/Summer/Fall routines. Discussed having deeper conversation at our next monthly SOJ meeting. Would love to see some of you there.

As always, make it a great one fellas. Iron sharpens Iron.

-Vagabond

12 Reluctant Cosplayers assembled for some Street Fighter and Mortal Kombat music to the tune of this Beatdown :

Mosey to tennis courts

SLAUGHTER STARTER : 100 SSH IC

Merkin Jax – Done in a 1:4 ratio : 1 merkin, 4 plank jax, 2 merkins, 8 plank jax, up to 5/20 and all the way back down 

Squat Jump Holds : do Squat Jumps counting down from 10 to 1 then hold Al Gore in helix counting down from 10 to 1. Repeato with 9 seconds, 8 seconds etc down to 1 seconds. Hold the last Al Gore for 10 seconds for the burn

THE THANG :

Mosey to hill behind basketball court

Front Facing Crab Walk up to the top of the hill then mosey back down. Repeato

Crawl Bear up to the top of the hill then mosey back down. Repeato

Mosey to track

Bojangles Biscuit : On the track, sprint straights and mosey turns. After 1 lap, add 10 blueberries (burpees) for the blueberry biscuit (WHERE WERE YOU BOBERRY?? THIS EXERCISE IS AN ODE TO YOU)

Catch Me If You Can : Partner Up. Partner 1 performs 5 Burpees then sprints to catch Partner 2 who is doing Bernie Sanders. Repeato for 1 lap.

Mosey back to tennis courts

25 Flutters IC

1 Minute of rapid fire Punches

1 Minute of rapid fire Straight Leg Kicks with right leg

1 Minute of rapid fire Straight Leg Kicks with left leg

Mosey to corner of school building near basketball court

50 LBC’s IC

Mosey to next corner of school building

25 Merkins, 50 LBC’s IC

Mosey around school building to the benches

25 Dips, 25 Merkins, 50 LBC’s IC

Mosey BTTF

Ab Ring of Fire with PAX choosing 20 reps of an ab exercise : We did Freddie Mercuries DOUBLE COUNT, Windshield Wipers and Box Cutters before time expired

DONE

Numbers, Names, YHC took us out in prayer

Announcements : Ongoing Breaking Bread 3rd F service opportunity the 4th weekend of every month. Make a meal for the residents at Southside Medical Center then deliver it and if you’d like to stay and eat with them then go for it. See Q Sheet to sign up.

SOJ Happy Hour Friday evening 4/14 at Diamond Billiards

SOJ Monthly Lunch Thurs 4/27 at Rusty Taco at 11:45 am

F3RVA CSAUP on Sat 5/6 at Currahee AO : includes Rucking, Bootcamp and Run/Walk. Contact Gomer Pyle for more details

NMMS : Great to be back at Timberwolf. T Claps to Vagabond, McGruff, Oyster, Heist and Mudslide for bringing a ton of energy and great leadership to all the Midlothian AO’s. Keep up the great work