Tag: Timberwolf

  • Bayou Beatdown

    Twas the night before Timberwolf and the Q sheet was open. Perfect time to introduce a few new COPs. Last week I was in Palm Springs for work with Squints, a EH from a few years ago. Being from Louisiana he took the Q last week to show an SOJ HIM just how they beatdown it in the Bayou. Was nothing short of a smoke show. So why not bring that to the 8 SOJ beasts this morning.

    Started out with a short run with a mix in of high knees, butt kickers, and a Bernie to the hill. A bit of a warmarama with Jazzercise, a few mom and wife stretches and merkins. Lets Go!

    COP 1: 11’s. Walk out merkins, run up the hill for jump squats at the top and bear crawl back down. From there, the PAX performed parking lot tracers to the next area.

    COP 2: Route 66. In light pole alley, the we preformed Mayhem Merkins (LA PAX trying to get this into Exicon). Shoulder taps, hip taps, merkin. Each light pole we added 1 rep to 11, making it 66 total

    COP 3: Jack Ass Webb. A series of donkey kicks into squatting raise the roofs. 2-4, 4-8, up to 10-20.

    COP 3 2/3: With a bit of time left, we performed a Dora. 50 burpees, 100 WW2, 300 LBCs ( which we did not get too) Finished with the 100 WW2. Time called.

    Numbers, Names, PR, Announcements, COT. Prayers for Hermeys M a fast recovery.

    Always an honor to lead you gents!

  • Wet N’ Wild

    Three of SOJ’s elite warriors rolled out of bed today, braved the drizzle, and discovered that Mother Nature had set the thermostat to “surprisingly pleasant.” According to the black cat that cursed our path, here’s the saga…

    We kicked things off with a triangular warm-up around the school and bus lane—because circles are too mainstream. Right about then, the heavens opened up and dumped buckets on us. Warm-up continued, but only with moves that kept our butts off the soggy ground (you’re welcome).

    Then we left the cozy confines of Timberwolf and ventured into the wild unknown: Thales Academy. The plan was Pac-Man, but apparently the PAX feared becoming waterlogged ghosts. So instead, we explored Thales’ parking lot, Pac man will have to wait…

    Highlights of our adventure:

    1. 12 Corners – Why settle for four like amateurs? We hit every intersection in a figure-8 pattern, cranking out 15 reps of whatever YHC dreamed up.
    2. 7’s – Because 11’s sounded too ambitious for a field that was soft, squishy, and slightly tilted. Burpees + Firecrackers = spicy misery.
    3. Triple Check – Squats, merkins, and a runner.
    4. The Scenic Route – A grand tour: parking lot, woods, bus lane, front of the school, and back to the flag. Finished with three rounds of Ring of Fire.

    Rain? Conquered. Spirits? High. SOJ? Still undefeated. Nancy there will be a lot of well-rested guys at Satan’s Hill for you tomorrow

    Triangle of Trust: Nancy has a good Q for tomorrow at Satans Hill, Chili cook-off 11/23, Daddy Daughter dance 12/6. Prayers for Jamaica

  • a long forgotten BB

    Warmarma 

    Taziki, Captain Kirk, cottontail, fly boy 

    Dojo Dan

    Pole smokers x15

    Dry dock x 15

    Jump squat x15

    Rinse and repeat x3

    Get a parter

    Partner leg toss x15

    Boxing cockroach x15

    Rinse and repeat x3

    Triple check 

    1 partner mod burpees

    1 partner squats 

    Dora 

    100 ww2

    200 squat 

    300 ssh

    Wall sit

    1 min

    Shoulder taps 50 single count

    Against wall Heads shoulders knees & toes

    X15

    Rinse and repeat x3

  • pillow talk w an angry elf

    cop – rolled in with a nice OC and DK combo surprise.

    warmarama – in the normal way with some pillow talk and an exchange of words with an angry elf. Pillow talk apparently isn’t taken for a f3 nickname yet. Fly boy apparently enjoys speaking his mind to people he doesn’t know. He’s savage.

    THANG – we did some dojo dan, practiced some kicks and some blocks – the pax looked like they were ready to fight in UFC

    so, we mosey on over to the light poles for LPA

    ex at both ends, started at 10 reps and increased by 10 reps while dropping a light pole at each set w a run in between. Ex’s were mod’d burpee, dry dock, ww2, squat, etc etc up to 90 mount climbers on each side.

    LPA ran up to 614 and 30sec

    COT – announce, name/number-ama, prayer req’s, and YHC took us out

    it was a privilege and pleasure to lead such a fine group

  • What Do We Do?

    First Thursday at Timberwolf since June that we weren’t doing a sports-themed or Iron Pax workout, which admittedly felt a little odd. The original Q decided to run with the “Aches & Pains” crew at Alamo yesterday, and he himself walked away with one and had to hot potato the lead. Added to the “gloom” mystique on a frosty October morning. So, what do we do? We do what we know works! Let’s mosey

    Around the school to the bus lanes for my standard warmarama. In honor of Nancy “Sailor” Lopez, who I I think had to rent a boat to deliver shoes to Kenya because it’s cheaper, we went with Lightpole Alley!

    LP 1 – 100 calf raises
    LP 2 – 90 CR/toe taps
    LP 3 – 80 CR/TT/squats
    LP 4 – 70 CR/TT/squats/SSH
    LP 5 – 60 CR/TT/squats/SSH/LBC
    LP 6 – 50 CR/TT/squats/SSH/LBC/AL Prom Dates
    LP 7 – 40 CR/TT/squats/SSH/LBC/APD/Donkey Clappers
    LP 8 – 30 CR/TT/squats/SSH/LBC/APD/DC/Lunges
    LP 9 – 20 CR/TT/squats/SSH/LBC/APD/DC/Lunges/Dry docks
    LP 10 – 10 CR/TT/squats/SSH/LBC/APD/DC/Lunges/DD/Firecrackers

    The bus drivers were beginning to show up and there was mumble chatter on the radio about the motion-of-our-oceans while performing AL Prom Dates…or so we assume anyways.

    Mosey BTTF, collecting hoodies along our way. Finished with a 5 min Ring of Fire “legs” style

    Announcements – Chili Cook-off aiming for 11/23 details to come, Father Daughter Dance 12/6

    Prayers – Hermey’s wife, those on the mend like Warby.

  • The false start burpee

    Despite their better judgement, 10 SOJers met at the cool and moist fields of Timberwolf for the final installment of IronPAX 2025, the Bert WOD. After some explanation to those who didn’t know the plan, and as Captain Kirk and Nancy Lopez joined us, we hit the ground running with:

    Background: The Bert WOD is dedicated to U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, who died on Jan. 5, 2006, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.

    Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.

    He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.”

    Bert WOD

    • Format
      • For time workout
    • Equipment
      • Standard coupon
      • Timer
      • 100-yard field
      • Cones to mark 5 yards, 10 yards, 15 yards, and 20 yards

    The Thang

    START THE CLOCK

    • 50 burpees
    • 5-yard murder bunny, mosey 95 yards and back 95 yards to your block, reverse murder bunny for 5 yards back to start
    • 100 merkins
    • 10-yard murder bunny, mosey 90 yards and back to your block, reverse murder bunny for 10 yards back to start
    • 150 lunges (easy way)
    • 15-yard murder bunny, mosey 85 yards and back to your block, reverse murder bunny for 15 yards back to start
    • 200 air squats
    • 20-yard murder bunny, mosey 80 yards and back to your block, reverse murder bunny for 20 yards
    • 150 lunges (easy way)
    • 15-yard murder bunny, mosey 85 yards and back to your block, reverse murder bunny for 15 yards back to start
    • 100 merkins
    • 10-yard murder bunny, mosey 90 yards and back to your block, reverse murder bunny for 10 yards back to start
    • 50 burpees

    STOP YOUR CLOCK

    The title comes from what happens when YHC attempted to do start the second set of burpees and the ole legs rejected that idea. Had to count to one twice.

    TCLAPS to everyone who posted at IronPAX this year! These workouts are no joke! Big shoutout to Crabgrass, Tzatziki , and Warby for posting every week of the challenge. Until next time. SYITG!!

  • That’s not a break

    Despite knowing this was IPC week 3, eight gloom warriors hit the fields of Timberwolf for this weeks edition. We went straight to the field to get to work. After some discussion on the format, we got started. According the the lunch ladies in their preferred parking spaces, this is more or less what happened:

    Chris Kyle WOD

    • Format
      • 40-minute AMRAP
      • Total repetition count workout
        • Burpees do not count towards your repetition count
    • Equipment
      • Standard coupon
      • 5-minute EMOM timer
      • Measure 25 yards
    • The Thang
      • Start both the 40-minute timer and the 5-minute EMOM timer at the same time
      • Complete the following exercises as prescribed
        • 40 Kettlebell swings
        • 40 lateral block jump-overs
        • 40 thrusters
        • 40 decline merkins (feet on top of your coupon that is turned vertically)
      • When EMOM timer goes off
        • Stop the work you are doing:
          • Run out 25 yards
          • Do 5 burpees
          • Run back 25 yards
        • Pick up where you left off when you get back
      • Repeat this pattern for 40 minutes
    • Scoring
      • Total repetitions for 40 minutes
      • BURPEES DO NOT COUNT IN REPETITION COUNT

    That was a tough one. TCLAPS to all the PAX for showing up and putting in work! Numbers, names , announcements, YHC took us out.
    announcements:

    • CSAUP tomorrow night 8pm at The Alamo! Ruck event with stops along the way. They’ve been working on this for a while, should be a great event! Reach out to Crabgrass for more info
    • Another opportunity is to run a lap or a few with me at the Piedmont 8hr race on Saturday October 18th. It’s 2.7 mile loops from 9am to 5pm. It’d be awesome if anyone wants to come out and run a lap or two with me. Don’t have to sign up, just show up.

  • Wrap it up b!

    9 warriors of the gloom hit the moist fields of Timberwolf for Week 2 of the ironPAX challenge. This week came from F3 Cleveland. According to the lunch ladies circling the parking lot, this is more or less how it went down:

    8 Track

    • Format
      • For time workout
    • Equipment
      • 400 meters measured out (1 lap on a normal track)
      • 33.3 yards (100 feet) measured out in a straight line
        • This is the distance from a football field sideline to the far hash.
      • Standard coupon

    The Thang

    • Workout consists of 8 rounds with each round starting with a 400-meter run
      • Odd-numbered rounds: Perform stationary exercises
      • Even-numbered rounds: Perform movement exercises
    • Start the timer
      • Round 1
        • Run 400 meters
        • Perform 20 Cleveland Rocks
          • PAX standing behind coupon with the coupon starting from ground. PAX performs a clean, OH Press, and then reverse lunges (right leg-left leg = 1)
      • Round 2
        • Run 400 meters
        • 200-foot Coupon Lunge Walk
          • Carry the coupon any way you want and lunge walk out 100 feet and back 100 feet
      • Round 3
        • Run 400 meters
        • 30 Manmakers (Blockees)
      • Round 4
        • Run 400 meters
        • 200-foot Redrum bunnies (Reverse Murder Bunnies)
          • 100 feet out and 100 feet back
      • Round 5
        • Run 400 meters
        • 40 Thrusters
      • Round 6
        • Run 400 meters
        • 200-foot Crawl Bears (Reverse Bear Crawls)
          • 100 feet out and 100 feet back
      • Round 7
        • Run 400 meters
        • 50 Kettlebell Swings
      • Round 8
        • Run 400 meters
        • 200-foot Burpee Broad Jump
          • 100 feet out and 100 feet back
    • Stop timer after crossing the finish line after the 100 feet back of Burpee Broad Jumps

    Scoring

    Time it takes to complete.

    All PAX crushed it today! We finished on time and headed back to the invisible shovel flag in the parking lot.

    Numbers, names, announcements , prayers, YHC took us out.

    • 11 year F3RVA anniversary this Saturday at 630am at Dogpile
    • SOJ Ruck CSAUP 8pm next Friday at Alamo. Goes until about midnight. See Crabgrass for details.
    • Timberwolf specifically, we have been asked to leave the parking spot closest to the school and the dumpster empty. The school employee who gets there first by herself feels more safe with that spot.

    NMM

    YHC continues to be impressed by PAX who continue to get out here and push themselves by choosing the hard thing and doing IPC week after week! Extra TCLAPS to Cookie eh hit the track after we were done to get in a run ! 🤯

  • All quiet on the fields of Timberwolf

    10 PAX met on the field with coupon in hand to knock out this weeks edition of ironPAX. Most knew what they were in for. Everyone got after it! Here’s the format:

    Feeks WOD

    • Format
      • 50-minute AMRAP
      • Counting the total number of 100-meter sprints
        • If time stops and you’re in the middle of the sprint, it does not count. Whole numbers only.
    • Equipment
      • Standard coupon
      • 100 meter (110 yard) field
    • The Thang
      • Start the timer
      • 2 thrusters
      • 2 100-meter sprints (down and back = 2)
      • 4 thrusters
      • 4 100-meter sprints
      • 6 thrusters
      • 6 100-meter sprints
      • 8 thrusters
      • 8 100-meter sprints
    • Continue the pattern until time is called

    results varied but the median had started the running after doing 18 thrusters.
    numbers, names, announcements, YHC took us out.
    Great to get out there and do something difficult with these PAX. We are stronger together. With all the division and tragedies happening in the world day. YHC is glad to be a part of something bigger that is focused on invigoration of male community leadership.

    announcements

    630am dogpile on September 20th for 11yr f3RVA anniversary

    8pm 9-29, CSAUP event with Rucks in the Deep South. See Crabgrass for additional details.

    dec 6th daddy daughter dance at WEAG

  • no coupons, no murderous bunnies

    most of the pax knew what was in store when we met at 5:30 AM at Tomahawk Creek middle for this weeks installation of Timberwolf. Iron packs 2025 week zero was on the docket. We met down by the football field next to the lights and the cones courtesy of Futon and Nancy Lopez. The workout was discussed and explained, and then we hit it:

    Tellier WOD

    • Format
      • Complete the workout for time
    • Equipment
      • Cones or markers for 5-yard, 10-yard, 15-yard, and 20-yard markings
    • The Thang
      • Start timer
        • 10 burpees
        • 5-10-15-20 yard shuttle runs
        • —–
        • 10 burpees
        • 25 merkins
        • 5-10-15-20 yard shuttle runs
        • —–
        • 10 burpees
        • 25 merkins
        • 50 lunges (hard way – right leg-left leg=1 rep)
        • 5-10-15-20 yard shuttle runs
        • —–
        • 10 burpees
        • 25 merkins
        • 50 lunges (hard way – right leg-left leg=1 rep)
        • 100 big boy sit-ups
        • 5-10-15-20 yard shuttle runs
        • —–
        • 10 burpees
        • 25 merkins
        • 50 lunges (hard way – right leg-left leg=1 rep)
        • 100 big boy sit-ups
        • 150 squats
        • 5-10-15-20 yard shuttle runs
      • Stop timer

    we finished a bit early so YHC led a little broga before we commenced heading back to the flag. Numbers, names, announcements, YHC took us out.

    announcements

    • evening ruck led by crabgrass and company in the deep south on Friday, September 26
    • daddy daughter dance December 6

    NMM

    great job, pushing through all the reps by the packs. That was tougher in practice than it looked on paper. One of the prayers was for mental health. Just something to be aware of and to let guys know we are here for each other and not hesitate to reach out.