Tag: Timberwolf

  • Mudslide was born to do Moroccan night clubs.

    9 men of SOJ launched from Timberwolf at 530am sharp. After a brief mozy to the back of the school and exercise disclaimers the workout began –

    Warmup: SSH, Helicopters, Arm circles, Merkins, Wide Grip Merkins, LBC’s

    Mozy to the track for an EMOM style workout. The group did an exercise, jogged a minute, exercise, jogged a minute, and repeated for two laps around the track. Exercises included merkins, American Hammers, Ball Dippers, Squats, LBC’s and more Burpees.

    Part Deux – starting at the goal line we did 1 Burpee, lunge walked 10 yards, did 10 merkins, lunge walk 10 yards, 20 squats, lunge walk 10 yards, 30 2 count American hammers, lunge walk 10 yards, 40 of shoulder taps, another 10 yard lunge walk, 50 of something else and then made our way back down to the goal line. Bullseye’s ability to do shoulder taps has been registered as the 9th wonder of the world.

    Part 3 – wrap it up with a one lap EMOM. Exercises included burpees, Moroccan night clubs, WWII’s and Triceps dips The backblast title was inspired by Mudslides slick moves during the Moroccan night club minute. The man’s got moves.

    Mozy to the court for a quick sprint challenge. Everybody won and lost and 5 burpees were awarded to each team.

    Wrap it up with a quick ring of fire, 5 merkins of your choice. McGruff didn’t the memo on this one and did way more.

    YHC took us out!

    Announcements:

    • Frozen triangle – January 21
    • SOJ Lunch – January 26 (Oyster will not be buying but may bring uncrustables)
    • Other announcements, check Slack

    Prayer Requests:

    • Cardinal, brother from TN who passed away yesterday
    • Former employee of Vagabond who he had to let go on Monday
    • Daughter of a friend of Heist’s who has suffered from blurry vision

  • Bad moon rising

    8 SOJ dudes put in some work today under a full moon at Timberwolf. 

    Mosey to front of school. Disclaimers, etc. 

    Warmorama: SSH, Helis, Ukrainian Soldiers, Copper Head squats, Muricans, Flutter Kicks, “Duke” stretch left and right side, 45 seconds for Pax to stretch OYO. 

    The thang: 

    Part 1: Mosey to picnic tables for a “quad check” 

    2 team rotation between picnic table step ups, dips, squats, and running to 3rd light pole in front of school. 

    Recover. On to next. Mosey to “love hill.” This is apparently the name according to old back blasts. 

    Part 2: Love Hill 11s with Muricans and Sauats. 

    20 count. Recover. Mosey to “pole alley”

    Part 3: Pole alley with burpee pyramid. 

    Start with 1 burpee increase by 1 each pole for 10 total sets that looked like this: 1/2/3/4/5/4/3/2/1

    30 count. To the courts. 

    Part 4: Two rounds of tennis court 4 corners. 

    Mosey back to flag

    Part 5:  1 round of Murican Mary. 

    Done. 

    Outro: Numbers and Names. 

    Announcements:

    • Nancy at the Hill tmw
    • VQ for Mudslide at Rock and Roll Saturday 
    • SOJ get together Friday. Text Nancy for details. 

    Prayers – Honeymoon took us out. Prayers for all in the Pax. Prayers for kids in school. May they know everyday God loves them. 

    Other thoughts: Lots of encouragement from Pax members today to one another. That is what it is all about people! 

  • He who looks backwards……

    9 of RVA’s finest descended on the mostly deserted (and dark) grounds of Tomahawk Middle for a Fudd beatdown. According to the raccoon rifling through the dumpster, the following may have occurred:

    Mosey from the parking area towards the back of the school about 50 yards for COP while we wait for Splinter to show up:

    SSH’s, DQ’s, Merkins, Flutter kicks, Imperial walkers, Arm circles

    Mosey behind the school to the football field for 11’s: burpees in one end zone and squats in the other.

    Tunnel of love from one endzone to about the 40 or 50 yard line.

    Mosey back to the area of the SF for 15’s…..bear crawl across a stretch of concrete, do 10 dips on the guard rail, bear crawl back across said concrete to the beginning, do 5 pole smokers. Repeato for 9 dips and 6 pole smokers and so on until all PAX completed 5 dips and 10 pole smokers.

    Mosey back to the frozen tundra adjacent to the SF for Mary. Each PAX picks an exercise…..Flutter kicks, Merkins, something else, squats, Wilson’s reverse pineapple leg raises, lunges, Freddie Mercuries, American Hammers.

    Numberama, Namerama, YHC took us out.

    NMS:

    This was YHC’s first ever post at Timberwolf and why not Q when you’ve never visited an AO before? After picking up his FNG, YHC arrived on site early and drove around in circles, trying to figure out where to park. After a quick phone call to Splinter, YHC gained the knowledge necessary to park his car, plant his shovel flag, and prepare for a beatdown with some of the best dudes in RVA. As many of us know, one’s first experience at F3 can make or break your willingness/desire to return. Knowing he would have an FNG in tow, YHC put out the call for “good dudes” earlier this week, and some good dudes showed up in spades.

    YHC may have been a little overzealous with the 11’s on the field. Running 100 yards between sets equals more than a mile of running and that definitely got everyone warm. YHC must admit to being woefully underprepared for the darkness behind the school. One would think that a light or two might be on but No…….it was pitch black back there without any moon to assist. Thankfully, Heist brought his headlamp and shed a much needed light on the situation.

    FNG Escobar performed admirably today, keeping pace with the PAX during all evolutions. The Tunnel of Love is always a crowd pleaser, and everyone’s quads were burning by the time we reached mid-field.

    Several of the PAX inquired as to why YHC kept “looking backwards” towards the front of the school during COP. YHC picked that spot so that Splinter would see us when rolling in (YHC knew he was running a couple of mins late). Upon reflection though, there aren’t many times in life where “looking backwards” is advised or encouraged. (We didn’t go down this wabbit hole today but YHC is feeling poetic so here goes)…….Jesus said, “No one who puts a hand to the plow and looks back is fit for service in the kingdom of God.” There’s also the story of Lot’s wife, who turned to stone when she ignored the angel’s advice and looked back at Sodom and Gomorrah. While YHC had a legitimate reason this morning, “looking backwards” in life often doesn’t bring about anything positive. While it certainly is productive to take stock of one’s past actions with a desire to improve or change for the better, looking backwards at our past can also bring about feelings of regret. In YHC’s opinion, regret is one of the most toxic emotions that one can feel as we cannot change the past, and dwelling on past mistakes does not put one in the kind of positive mindset that is conducive to service to God in this world. Certainly we should take ownership of our mistakes and strive to be better men every day, but we must also give ourselves grace…..no one is perfect, and we will continue to make mistakes as that is part of the human condition. As we approach the end of 2022, YHC encourages everyone to give your past, mistakes and all, to God and ask Him to take away the guilt and regret and replace it with hope for the future and the faith that He will give us the strength necessary to accomplish His will for our lives, and for our family’s lives, in the new year. “I know the plans I have for you”, says the Lord….”Plans to help you and not to harm you. Plans to give you a hope and a future.”

    Coffeeteria at Starbucks afterwards was great fellowship, and YHC was happy to hear that FNG Escobar had fun and intends to return to the gloom in the future.

    Thanks for letting me lead boys. It was an honor and pleasure as always.

    Never stop chasing the Wabbit!

    Fudd

  • A walk in the cold rain

    2 showed up for a beatdown but YHC asked Heist if he would rather just Ruck and go for a tour of the neighborhood next door to the school. Heist was up for anything but didn’t have a pack, YHC decided to go without the pack as well. Route was across the street on Tomahawk Creek, R on Beaver Brook, L on Fernview, L on Water Beech turn around in the cul-de-sac and back to the school. Head out around the track and back up the back bus lot to the front and side BTTF

    Numbers / Names

    NMS:

    A beatdown just isn’t the same when it’s just two people so YHC thought it might be better getting to know Heist a little better and what better way to do that than to take a walk somewhere. Had a great time in the miserable cold rain but I’m looking forward to getting together with Heist and introducing our M’s.

  • Putting the Burn in Bernie

    Lots of Burpees, lots of Bernie Sanders. Strong work!

  • These 21’s are on point, even Heist!!

    32 and dark is the new 70 and sunny for 7 of the southsides finest. According to the trash man (who was about 30 minutes ahead of schedule) this is what happened

    Trash Man is blocking our path so internal Garman says Recalculating, Mosey back to the back side of the school by the Conex for COP

    DQ’s, Helicopters, Cherry Pickers, Nancy Shows up (discussion about his bathroom routine) Imperial Walkers, Copperhead Squats

    Head to the wall for a triple check

    Partner 1 does Hoedowns, Partner 2 does Pole Smokers, Partner 3 runs to the first basketball post and back

    Mosey back across to the front parking lot for 21’s

    SSH in cadence until 3 count then everyone counts in their head to 21 WOW from the very beginning they where almost all on time. YHC might have been the only one that lost count. We did 20 WWII, 30 LBC’s, 40 Plank Jacks, 50 (run around the islands), 40 Mountain Climbers, 30 American Hammers, 20 Schrunchy Frogs

    Mosey to picnic tables for a triple check

    Partner 1 does Incline Merkins, Partner 2 does Dips, Partner 3 runs to the middle light pole

    Finish up with OYO 30 Step ups – 10 LBC’s then 20 Step up – 20 LBC’s, then 10 Step Up – 30 LBC’s

    BTTF – Numbers / Names Mud Slide took us out

    NMS:

    We all know that when the Q calls for 21’s, its expected that we will be doing an exercise regardless whether we end on time or not but I must say this morning was the closest I have seen everyone end at the same time almost every set. YHC ended one set ahead of schedule but the rest of the PAX held it pretty tight, even Heist.

  • Excuse me Madam

    YHC was back from parts unknown and was ready to get back to work. Three able bodied gloom warriors and 2 partially able participants awaited. According to the garbage man here is what happened.

    COP- 20 each SSH, LBC; 10 Each DQ’s, Jazzercise, Helicopters, Imperial Walkers, Tic/Toc’s, Coper head squat, Dead man hang, Merkins, Flutters, Dollies.  

    The thang:

    4 corners: 1st 2 on the track then 2nd 2 around the school the hard way. Exercises were 25 plank jacks, 50 squats, 75 LBC and 100 rotated: Merkins, Prom dates, flutter kicks and merkins again.

    Grab some wall for peoples chair and some DK’s.

    Announcements: HDHH coming next Tuesday to Hardywood West Creek. Forest Hill loops on black Friday.

    Prayer Requests: to all traveling for holiday and to those injured, may they find wellness.

    YHC took us out in prayer.

    Make Today Awesome!  

  • Never miss a leg day

    7 curious minds gathered at this institution of higher learning to get their public education on. According to Acidemia and spell check here is what transpired.

    Mosey to the basketball court for COP

    DQ’s, Helicopters, SSH’s, Dead Man Hangs, Imperial Walkers, Heals to Heaven, Sugar Sticks, LBC’s

    Mosey to the track

    Lap around the track with one exercise stopping at the first straightaway for 10 reps, stop at the first curve for 20 reps, stop at the second straightaway for 30 reps and at the second corner stop for 40 reps

    Exercises are Jump Squats, Hillbillies, Lunges and an in order mix with Calf Raises for the last stop

    Mosey up to the wall for a triple check

    Partner 1 does wall sits, Partner 2 does SSH’s, Partner 3 does a quick lap around the island

    Mosey BTTF for Man Killers

    If you need some Merkins get them in if not do WWII’s until time is called

    Numbers / Names Honeymoon took us out

    NMS:

    YHC had pre planned a heavy on the legs day for today and the track always provides a good base for that. In a time when everything seems to be unraveling its nice to have a group that stays fairly consistent

  • Proper LPA

    6 titans of the gloom posted to Timberwolf to shake off a long week. Was 4 until Oyster came screaming in at launch! Then McRib rounded out the half dozen as we moseyed. No this was not the LPGA like you would think with my name. It was the venerable Light Pole Alley. We had a few newbies to the proper LPA so it was time to show them the way. According to the trash truck man here is what went down:

    COP- Mosey to the front lot so McRib could join us. 20 each SSH, LBC; 10 Each DQ’s, Jazzercise, Helicopters, Imperial Walkers, Tic/Toc’s, Coper head squat, Dead man hang, Merkins, Flutters, Dollies.  

    The thang: LPA. Starting with 50 at both ends and reducing by 5 each round. Started with Merkins, then an array of 10 exercises including more merkins. Still time. A quick 4 corners on the tennis court. Then to the wall for peoples chair with 3 rounds of 10 donkey kicks.

    Announcements: HDHH coming for Southside, will put on slack.

    Prayer Requests: HM’s dad, family who was impacted from I95 wreck. Lives near Mcgruff, 39YO father of 3.

    YHC took us out in prayer.

    Make Today Awesome!  

  • Big Bad Wolf

    12 dudes put in some work today at the Big Bad Timberwolf. 

    Mosey to basketball court. Disclaimers, etc. 

    Warmorama: SSH, tricep/arm stretch, slow and low squats (YHC confused PAX by saying “dips”. My bad!), Dead man hang, LBCs, Muricans, cobra stretch. 

    To track:

    Part 1: Partner combo workout. 

    Round 1:

    Work with partner to perform 100 merkins. Partner not pushing is planking. 

    1 lap around track

    Round 2: Mountain Climber (double count) and dips (200). 

    1 lap around track

    Round 3: LBCs and squat jump (200/100)

    1 lap around track 

    Part 2: The Al Carmichael

    Line up along sideline of football field. Pax jog to the other sideline, do 10 reps of the exercise, then sprint back to the starting point and do 10 more. Six sets of this, changing the exercise each time. Exercises: 

    Merkins
    LBCs
    Squats
    Dry Docks
    Rosalita

    Lunge

    Part 3: Impromptu idea

    Pax took turns with sprints up two story observation tower. Pax planks while waiting turn. Did I remind you to plank or what!?

    Mosey back to flag….but wait there more…3 min left.

    Round 4: Wall work.

    Backs to wall. 1:2 ratio of Burpee to Donkey kicks OYO. I think POG get the win at 5/10.

    Time! The wolf got moneys worth

    Outro: Numbers and Names. 

    Announcements: Duke at the Hill tmw. Honeymoon running the Murph at twin team. 

    Prayers – Duke took us out. Prayers for all in the Pax. Prayers for recovery and healing for Honeymoon’s father.