Tag: Timberwolf

We had 13 strong this morning at Timberwolf

WARM UP

• Side straddle hops
• Helicopters
• Arm circles
• Ukraine soldiers
• LBC
• Merkins
• Cherry Pickers
• Hip stretch
• Leg stretches
• Arm stretches

WORKOUT

FOOTBALL > Kickoff returns  – Started at the 20 yard line. High Knees, drop for a Merkin on call, Run the length of the field when called. Repeat 6x

BASKETBALL > 11s – Start at the baseline with Merkins, Run to the opposite 3 point line for Jump Squats

TENNIS > “The Bernie Mac” Start at the baseline. shuffle from one side of the court to the other, then Run up to the net for a burpee, Burnnie Back. Repeat 10x

BASEBALL > Triple Check Homeruns

Triple Check 1

• Partner 1: American Hammers
• Partner 2: Hand Release Merkins
• Partner 3: Runs

Triple Check 2

• Partner 1: Pole Smokers
• Partner 2: Freddie Mercurys
• Partner 3: Runs

Numbers, Names, Announcements and Prayer

We welcomed the newest FNG, Chubbs!

Make it a great day fellas!

10 strong competed at this morning’s Track & Field event

WARMARAMA

• Side straddle hops
• Helicopters
• Michael Phelps
• Ukraine soldiers
• Imperial Walkers

• LBC
• Merkins

• Back stretches
• Arm stretches 

Thang #1

2 MILE RELAY

10 men spilt into teams of 2. 5 teams total. Each team had a Baton in hand 

Partner 1 ran around the track while Partner 2 was crushing a round of exercises. Once the baton was passed, Partner 1 would crush the exercise. Repeat until each man ran a mile. 

Exercise 1: Side straddle hops

Exercise 2: Dips

Exercise 3: Step ups

Exercise 4: WW2

Thang #2

THE LONG JUMP

We moseyed over to the Long Jump runway for 11s. Merkins and Jump Squats

Thang #3

TEAM SPRINTS (Teams of 2)

Partner 1 Sprints across the Tennis court while Partner 2 is crushing out Copperhead Squats. Partner 1 tags in Partner 2. Repeat 3 times.

We finished off with 2 rounds of Ring of Fire.

It was all Gold metal winners today! I appreciate you fellas giving it your all today.

Numbers, Names, Announcements and Prayer

Make it a great day fellas!

5 Beasts mustered the strength to push their legs out of the sack this morning and stare the dark hours in the face. YHC had a planned Q for the AO since becoming site Q to show the PAX all the AO has to offer. Today was that day. Let’s just say that we didn’t stop moving, and much like an excursion when traveling abroad, we hit all of the top tourist destinations. According to our guy in the green trash truck, here’s what went down.

COP:

SSH, DQ, Ukr Soldiers, Butt kickers, calf raises, Arm circles small then big, one leg ankle circles to warm up the joints (I knew we would need to), Cherry pickers, Merkins, LBCs, Flutter kicks, on your feet and let’s mosey.

The Thang:

The idea was to hit as many points of T-wolf as possible so we did a lot of short burst exercises today. Here is the progressions:

• Mosey to benches and partner up. P1 runs to farthest light pole, P2 does incline merkins. Run it back with P2 doing dips
• Mosey to Love Hill. Sprint up, jog down for one minute
• Mosey to the light poles in the bus parking lot and do a burpee loop. Start with 1 at first light pole, 2 at the second, 3 at third until we got to 5. What goes up must come down so we repeated burpees 4, 3, 2, 1 to the last light pole in the loop
• Mosey to bus lines. It wouldn’t be a Vagabond Q without some variation of the large parking lot tracers. Run up side shuffle, bernie back then hit the curb for 5 double count toe taps. Run up, karaoke, bernie, 5 count toe taps. Repeat until we reach the end of the line.
• Mosey to treasure island for some indigenous plank walks. We got a little off base here with who was going to be the first runner, but we knocked it out. Runner runs around the island while the PAX plank walks around the island. Continue the progression in the line. Reverse it with Crab walks on the curb the other direction for one more rotation
• Mosey to light pole alley. Merkin progression by 2s. Start with 2 at the first light pole, 4, 6, 8, 10 when we hit the 5th light pole.
• Mosey to Bball courts. Suicides for 1 minute, no stopping
• Mosey to track for CORE four corners. Exercises were 10 heels to heaven, 20 windshield wipers, 30 LBCs, 40 Freddie Mercuries
• Mosey to tennis courts for another four corners, but getting the PAX involved with exercise choices. I kicked us off with 10 merkins, Mcgruff chose 20 WW2s, Heist chose 30 SSHs, Mudslide chose 40 squat jumps, but pivoted to monkey humpers
• Mosey to the 6th light pole bc we couldn’t leave any out. My intent was to finish with a burpee progression down 5,4,3,2,1 but I looked at the time after 5 and 4 and we had one minute left, so moved to merkins for 3,2,1.
• Mosey to flag…TIME

Man, I will tell you that in my brain this was a great idea. I wanted to show the PAX all the great options T-wolf has to offer. It is one of my favorite AOs, and we hit most of them, but this one was a beat down. Everyone in the PAX were filling their lungs at the end, but it was well worth it. We got our money’s worth and that one will be making a comeback. Would love to have some more of you join us soon to get a taste of T-wolf.

COT:

• Chatter about all the options T-wolf has to offer. YHC encouraged the PAX to lead one similar of their own soon
• Spring is around the corner and with that, continue to encourage those coming out of hibernation to join us back in the gloom. It is more about the brotherhood, the workout is a bonus. 45 minutes of DUDE time that we so rarely get. And don’t hesitate to put a bug in the ear of the M’s to help encourage their better halves to burn off the Covid 20. Use a little Goggins mentality to encourage others to own the dark hours and not be scared of 5:30.
• Reminder that 3/20 we will be shifting the Monday Satan’s Hill to Rountrey. We would love a big showing to turn some heads of all the runners and walkers in the neighborhood. YHC will be leading that Q and it will be last day of hate Q. YHC will also be leading the Tuesday kettlebell work out for the big 40!
• Prayer for all of our brothers on IR and those that just need the extra motivation. As daylight creeps back in next week and the weather turns, let’s get our guys back out for that DUDE time. Prayers for motivation to lead and that we may be shown the way to have impact.

It was a hell of a morning gents and I appreciate you all for joining. That was the hardest part of your day! Let’s own the end of this week.

-Vagabond

The headline will be explained shortly…..this morning was one that the weather played tricks on a lot of people except the ones that came out. This was the first Thursday one(won’t be the last) that I have lead the Q. The good lord decided that he was to bless us with a window of light rain(to help cool us off except yours truly no matter the conditions can cook like an open pit) plus the weather was one that it felt really good to get out there. A little greeting to those who came out, then time to take off and get the workout in.

Warm up consisted of: SSH, Don Quixotes, Helicopters, Cherry Pickers, Michael Phelps, Imperial Walkers, Copperhead squats, then lower to the ground for some Merkins and LBCs. An idea picked up from Rosie(change the counts) make it to where you are thinking of a set number yet going a little lower or higher depending on how things are.

Quintuple(5) after warm up a short mosey to a good, classic spot originally was going for the triple check but with only 5(it became 4, then added one last exercise). 5 rounds of 5 different exercises: Incline merkins, step-ups, incline mountain climbers, tricep dips and the runner going down to the farthest light pole and back

Next….time for a little build-a-beast. With a good distance between the light poles in the main back lot, the spacing apart was perfect to execute. Each exercise consisted of 6 reps(5 light poles).

Round 1: Jump Squats

Round 2: Shoulder Taps(Vagabond popping the last parts going real fast)

Round 3: Kickstand Lunge w/ a little jump, then a big transition jump to the other side

Round 4: Plank Jacks

Round 5: Groiners w/ a pop up into a squat(I also call them Froggers) that will really work hips

A little break…then mosey over to the basketball courts(wanted to do a prostitute but time was getting short). Quick 4 corners(10 squats, 20 Merkins, 30 SSH, 40 Raise the roof) the last one trying to bring the shoulders back to not only open them , but the chest as well.

One final mosey back to the flag for a quick merkin round plus plank suicides(10/5). I will re-introduce those but imagine going high plank, to low then back up. A final 1 minute plank with twists to each side. Counts and call outs with the final prayer from YHC(praying for those who got the fart sack this morning, give you a little kick)

A lot of announcements(see Slack) including what will be an upcoming change to the Monday Satan’s Hill(new location later this month). Vagabond will lead that first one. Nancy’s run is this Sunday over at New Market(430 I believe is the start time, check with Nancy or the slack pages. Daylight Savings will start next Sunday 3/11(then I think there will be no more falling back). 2 dates to remember: April 22 is the Monument Ave 10k(I have checked on that), Rugged Maniac is the following Saturday April 29. I am signing up for more Qs to lead so be ready. One last thing: THIS IS THE WAY!!

7 beasts skipped the fartsack for another HP Q. Here we go…

WARMARAMA: Oyster
Mosey to the far side of the school, SSH, Helicopters, DQ, Monkey Humpers, Imperial Walkers, Copperhead Squats, Merkins, LBC’s, Alabama Prom Dates, Leg Lifts. Pass the Q

The Thang:

Heist:
Mosey to the back parking lot. Eye of the Storm
corner 1: 10 jump squats: Back to the middle for 5 Burpees
corner 2: 20 merkins: Back to the middle for 5 Burpees
corner 3: 30 LBC: Back to the middle for 5 Burpees
corner 4: 40 SSH: Back to the middle for 5 Burpees

McRib:
Mosey to back of the school. Lamp Post Alley
LP1 5 merkins – LP2 10 merkins, back to LP1
LP3 15 merkins, back to LP1
LP4 20 merkins, back to LP1
LP5 25 merkins, Hold
LP6 5 Jump Squats, back to LP5
LP7 10 jump Squats, back to LP5
LP7 15 jump squats, back to LP5
LP8 20 jump squats, back to LP5
LP9 26 jump squats, Hold

Mudslide:
Mosey to school. Triple Check
1. Wall Sit
2. Pole Smokers
3. Runner goes around the circle.
x3.
1 more pain: Pole Crawl
Bear Crawl to the Container and Back. 10 pole touch.

Vagabond:
Long Mosey to the other side of the School: Ring around the Circle
Plank Walk around the circle, while runner completes a Lap, switch. X4
Crab Walk around the circle, while runner completes a Lap, switch. X3
Parking Lot Tracers

Vagabond: Back to the flag for some Mary.
Flutter Kicks, Single Leg Alabama Prom Dates, Rosalita’s, Dying Cockroaches, WWII, Freddy Mercuries, Windshield Wipers.

Numberama: Namerama:
Vagabond took us out.

Announcements:
The Oyster is not buying 2nd F lunch at Brickhouse diner is today is 11:45am.
Breaking Bread: We are back in person. Q sheet is open for March.

NMS: When HP shows up on the Q sheet you know it’s going to be a good one! Well done boys. Vagabond’s Ring around the Circle sucked!! We hope to see it again soon. 2nd AO this week to borrow the Eye of the Storm which I think may have originally been Doozy’s from somewhere down range, then on Saturday Mr. Roger brought it back, then it showed up again on Tuesday and now today. We’re good guys, we don’t need anymore Eye of the Storms it’s 70 and Sunny literally. See you in the Gloom! Oyster

9 strong this beautiful morning at Timberwolf. With the Q still open, I grabbed it and ran with it 

WARMARAMA

• Side straddle hops
• Michael Phelps
• Arm circles
• Imperial Walkers

• LBCs
• Merkins

• Leg stretches
• Arm stretches 

The Thang:

Indian Run (1 mile)

Triple Check (across the field)

• Partner 1: Dips
• Partner 2: Step-ups
• Partner 3: Runs

11s (on the track)

• WW2
• Jump Squats

Relay – 3 Teams (tennis courts) winners and losers got Burpees

Numbers, Names, Announcements and Prayer

Make it a great day fellas!

10 SOJ dudes put in some work with last minute substitute Q Timberwolf. 

I knew the guys were looking forward to the Boberry playlist this morning, so did what I could and grabbed my mini Bluetooth speaker. 

Arrive around 5:27 to a crowd hungry for action. Someone makes a joke about whether I would play Taylor Swift. Challenge accepted….Shake it Off by Taylor Swift to get things going. 

Mosey to bus loop for some random circles. 

Work way towards Love hill. Disclaimers, etc. 

Warmorama: SSH,Ukrainian Soldiers, Dead Man Hang, Muricans, Sprinter Lunge Stretch, Plank position calf stretch, 45 seconds for Pax to stretch OYO. More mumble chatter if Katie Perry was next….ok guys you asked for it. Fireworks

Rocky Soundtrack is queued up…

The thang: 

Part 1: Love Hill 11s with WW2s and “Rocky squats”. Jab jab squat = 1. Began with 10 Rocky Squats and 1 WW2. 

20 count. Recover.

Part 2: Triple check. Runner touches bus (about 100 yards away). Others do flutter kicks and lunges. Playlist was:

• A Country Boy Can Survive – Hank Williams JR
• Highway Man – Willie Nelson

Mosey towards the light plays, Only the Young – Journey 

Part 3: Pole alley with burpee pyramid. Cant stop – Red Hot Chili Peppers

Start with 1 burpee increase by 1 each pole for 11 total sets that looked like this: 1/2/3/4/5/6/5/4/3/2/1

30 count. To the courts. 

Part 4: Put on Welcome to the Jungle –  Guns And Roses to start our relay race on the courts. 

2 teams. 1 through 5. Down and back. Next man sprints. Pax does SSH waiting. 

Team Honeymoon, DK, McGruff, Dry Rub, and Bullseye FTW. Barely…

Part 5: I put on some random alt rock playlist for next part (Smells Like Teen Spirit – Nirvana)

Quick “madam of the night” 4 corners routine on the full set of tennis courts.  Run up to next corner and back. Exercises were build ups of 10x SSH, Muricans, WW2s and squats.  Working up and down. Like this:

1. SSH/Muricans/SSH
2. SSH/Muricans/WW2s/Muricans/SSH
3. SSH/Muricans/WW2s/Squats/WW2s/Muricans/SSH

A few minutes left. Back to the flag. I put on Ring of Fire – Johnny Cash. Of course you know what we did for 2 minutes at the flag…

Done. 

Outro: Numbers and Names. 

Announcements:

• Oyster at the Hill tmw
• VQ for FootLoose tmw at Friday Kettlebell

Prayers – Oyster took us out. 

1. Prayers for Nancy’s knee surgery and speedy recovery tomorrow 
2. Pray for all Pax on IR and for those who have been away to get back in the gloom
3. Prayers for the earthquake victims in Syria and Iraq. 

Other thoughts: Tough to Q and pick songs. 

Well When this groundhog arose this AM he did not see his shadow and summer is officially here? 8 other groundhogs joined YHC in this snowy edition of Timberwolf.

YHC is still hobbled on left calf so running was at a minimum.

COP normal warm up.

Circuits:

Rotate through all stations then run a lap around parking lot. Circuit: 20 each: Merkins, LBC’s, Kettle swings, Drydocks, Flutter/dollie, Goblet kettle squats, Plank jacks, WWII’s, Toe taps. We did 5 circuits with last one being runner timed instead of reps.

Announcements: GLOW Run 3.5.23, Mud run 4.29.23

Prayers: To many losing their jobs and many grieving through loss and recovering their health.

Make today awesome!

WARMARAMA

• Side Straddle Hops
• Helicopters
• Arm Circles
• Ukraine Soldiers
• Imperial Walkers
• LBC
• Merkins
• A couple Stretches 

The Thang:  Quadruple Triple Check

Triple Check 1 

• Partner 1: WW2
• Partner 2: Jump Squats
• Partner 3: Runner
  
  

Mosey to Triple Check 2

• Partner 1: Merkins
• Partner 2: Monkey Humpers
• Partner 3: Runner

Mosey to Triple Check 3

• Partner 1: Dips
• Partner 2: Step ups
• Partner 3: Runner

Mosey to Triple Check 4

• Partner 1: Copperhead squats
• Partner 2: Side Straddle Hops
• Partner 3: Runner

Numbers, Names, Announcements and Prayer

Make it a great day fellas!

10 of SOJs finest rose to attack the dark hours and embark on a calorie burning workout aimed at keeping their heart rate up for the majority of the beat down this morning at T-wolf. These men CRUSHED it!!!

Warmerama:
SSH, Imp Walkers, Ukr Soldiers Arm Circles, Stretch MLR, Merkin, LBC, Flutter Kicks, Rosco’s wife (Pigeon stretch), Scorpion Kicks (It is very obvious we need to do more hip stretching with this crew, not winning any gymnastics contests)

The Thang:
Mosey to the track for a Prostitute. Start at straight-a-way, 1 burpee, first corner 10 Merkins back to start for 1 burpee, wait for six. Repeat process and exercises at each corner and back at each corner. corner 2 Dry docks, corner 3 LBCs, corner 4 American Hammers

Mosey to the steps by the field for a TRIPLE CHECK. P1 dips, P2 step ups, partner 3 runs to the end of the field. Actually, bc of the initial deep breathing and mumble chatter, I started at half field, and the men were running too fast, so we made a pivot to the end of the field. Mumblechatter grew at that point…”isn’t an audible supposed to get easier?” Nah

Mosey to bus lines for parking lot tracers in the bus parking. Run up, bernie back, back to flag.

Time.

NMS:

Proud of these fellas today. Very little down time, the mission was to keep moving and keep the heart rate up. Everyone gave a great effort today and encouragement. it was really nice to come back to the Q sheet after a few stints on the IR and nagging knee/toe injuries. I also appreciate DTH for challenging me to take a lead, and to the fellas that were willing to get up and attack it with me. These men pushed hard, and it was great to see 10 hit the wolf. Nice to see some new/newer faces today. Nice to meet Dryrub and see Escobar again. Stay strong and keep coming brothers. Great work today!

Announcements:

• Frozen Triangle this Saturday. Stay strong and stay healthy brothers!
• Kettle Bell workouts on Tuesday at Old Hundred going on Q sheet. Nancy’s a beast and starts wtih 35s.
• Thur 1/26 2F lunch at Chicken Fiesta on Midlo Tpke.

Prayer Requests:

• Entire department going through layoffs at Cap1. For our brothers and families impacted, prayers that they land on their feet and make it through with a positive spirit
• Prayers for our brothers doing the frozen triangle
• Prayers for everyone on IR and that those not find the resolve to get up and get back out
• Prayers to strengthen the SOJ and F3 brotherhood
• Prayers to attack the end of the week as better fathers, husbands, sons, and friends. Let us be leaders as we go into our day and the end of the week.

Iron sharpens Iron

-Vagabond