Tag: Timberwolf

With POG hoping to celebrate his 3rd Anniversary with F3, a sub was called in due to IR. Honeymoon and Duke took the tater.

COP – SShs, Helicopters, DQs, Imperial Walkers, Cherry Pickers, Arm Circles

Mosey to Alley – Increasing LightPoles

Brupee, Merkins, Squats, Dry Docks, Invisible Jump Rope

Mosey to track

Lady of the Night – 10 Merkins, 20 Jump Squats, 30 SSHs, 40 Monkey Humpers

Complete Trail run around AO back to the Flag

Numbers, Names, HM took us out!

NMS:

Great work Gents, let push through the weekend and get to convergence on Memorial Day!

Duke

8 Regulars, 1 traveler and 1 FNG made their way to Timberwolf and this is the story of how it went.

Oyster declares YHC’s clock is slow so mosey to the teachers lot

DQ’s, Helicopters, Dead Man Hangs, Imperial Walkers, LBC’s, Rosalitas, Merkins

Mosey to the picnic tables for a triple check

Partner 1 does dips, partner 2 does decline merkins, partner 3 runs to the last light pole and back

Repeto triple check with step up and wall sits

Mosey to the hill for 11’s

Bernie to the top for 10 Squats run to the bottom for 1 calf raiser

Mosey to light pole alley for Burpee light poles

Increase burpees by 1 at each light pole YHC had PAX start at the first light pole so his count was off and YHC took the 10th set of burpees for the team

Lung walk back to the flag for some not so lazy boys

Numbers / Names Marmaduke took us out

NMS:

Hover Round came from NC and met Bell Ringer yesterday, invited him to Timberwolf and that’s what F3 is all about. Community in a place you have never been, where else can you get this?

Eight gentlemen exhibited their southern hospitality by greeting three northern visitors for today’s edition of Timberwolf. After some brief discussion of appropriate parking spaces, Honeymoon rolled in on his chariot and off we went. Brief mosey to the main entrance of the school for:

COP

• 20x SSH
• 10x Helicopters
• 10x DQs
• 10x Copperhead Squats
• 10x Mountain Climbers
• 10x Merkins
• 10x Scorpion Kicks (inverted)
• 20x LBCs
• 10x WWIIs
• 10x Burpees

The Thang

Slow jaunt to the back of the building and enter the western cage of tennis courts for line drill variations. Use the space between the courts as exercise zones.

• Round 1: 15 merkins, 30 squats, 40 flutter kicks, run between zones
• Round 2: 15 hand release merkins, 30 lunges, 40 freddie mercuries, north karaoke between zones
• Round 3: 15 shoulder tap merkins, 30 jump squats, 40 LBCs, backwards run between zones
• Round 4: 15 CDDs, 30 side lunges, 40 HTH, south karaoke between zones

Pass the potato to Marv.

Mosey to the bus loop by the 7th grade entrance for triple check. LBCs, plank, tracers for the first 4 lines.

Mosey BTTVSF, alternating between merkins and burpees based on the lowest number on each door we pass. We passed the 8th grade entrance somewhere along the line as well. 6th graders must have to tunnel into the building.

Circle up for 5 MOM including american hammers, iron penis, hello dolly, SSH, and one or two arm circles before time hit.

Numbers, names, and Marv took us out.

Moleskin

Major appreciation to the Timberwolf crew for enduring the dual Q today. You guys have great energy and takeover week is a reminder that YHC needs to find a way to break out of the routine from time to time and see the PAX all over greater RVA.

There were a few attempts at mutiny on the tennis court today. Luckily, all attempts were thwarted. All except for Bullseye. He does what he wants. Kudos brother, you do you.

Backblast title goes to the mumblechatter theme on the tennis courts as one PAX member was receiving a ribbing for his recent trip to Baltimore. There were many suppositions about the nature of EH that happened. Only one knows best.

Thanks again for letting us lead.

Splinter.

7 men who remember the days of running on a treadmill 3X a week at the Y.  Remember the sad clowns of our former self.   Today we said never again.  Today and everyday we choose to beat that guy!!

Thanks for letting me lead today.  Big Data says it’s my 100th Post for 2022.   100 Merkins for the 100th Post!    Tried to make it fun with a cornhole themed workout… Watching Nancy throw bags at POG was the laugh we all needed.   

Warmarama: 25 Merkins oyo
Mosey to the basketball court.  SSH, DQ, Imperial Walkers, Copperhead Squats, Cherry Pickers, LBC, American Hammers, Arm Circles
Mosey to the front parking lot.

The Thang:

Triple Check:  Cornhole edition
Partner1:   Run to the Curb, toss bag into the Bucket (not regulation).  Miss the bucket = 1 Burpee.
Partner2:  Flutter Kicks
Partner3:  SSH
Switch / Repeat x 3
Mosey to the Tennis Court:  25 Merkins oyo.

Shuffle: Cornhole edition
3 Courts.  Run to the first line, drop the corn hole bag.  On the way back pick up bag and drop at the next line.  Repeat until all lines are done.
Mosey to the Grass:  25 Merkins oyo

Burpee Shuffle:  Cornhole editon
Circle up, run in place.  Each person gets 4 bags.  Toss bag into the bucket.  Miss the bucket and the group does a burpee for every miss.  Repeat
Mosey to the parking lot.

Relays:  Cornhole editon
Make 2 lines.   1 person from each line runs to the bucket and tosses the bag in.  Miss the bucket = burpees.   Repeat 2x.

Mosey back to the flag for a Ring of Fire.
Clockwise, each person completes 10 merkins, Pax holds Plank.
Pax completes 15 More Merkins on your own.

Five minutes of Mary:   Counter Clockwise, Each pax chooses an exercise.
Crunchy Frogs, LBC, Freddy Mercuries, Box Cutters, Alabama Prom Dates, Flutter Kicks, American Hammer.  Recover

Announcements: 
Memorial Day Convergence:  Tredegar Iron Works (Browns Island)
June 4th: The Bridge – See Slack for Vinny’s Post
June 4th: Blood Drive – See Slack

Prayers: 
Prayers needed for brother Labrat, DTH sister, and Vegabond.

Marmaduke took us out.   

Well done today Fellas, thank you for letting me lead.
See you in the Gloom

Oyster

YHC arrived to timberwolf to find a party of 4. YHC had one with, so 6 it was. According to the trash man here is what went down.

Mosey around the far side of the school whole doing COP. Various warm up exercises completed.

Lightpole alley. Starting with 10 working up to 90. You know the drill. Exercises included: MErkins, Squats, Monkey Humpers, LBC’s, Drydocks, Etc.

Run to the track then run a lap around the track. To the tennis courts for High knees, buttkickers, shuffle, Bunny hops, broad jumps. BTTF. Out with 2 minutes of stretching.

YHC took us out in prayer.

Twelve terrible thunderbeasts travelled to Timberwolf on a wonderful warming morning. According to that one teacher that always shows up early this is how it went down, more or less.

Mosey to COP all IC, all 4 count; 20x SSH, 10x DQ, 10s hang, 10x IW, 10x Merkin, 10x HRM, 10x Sky Reach Merkin,  11x HRM + Sky Reach Merkin (working title Shazam?), 10x ww2, 51x LBC, 5x Bohemian Rhapsody, 10x Freddie Mercury, Batwings: [20x Arm Circle, 20x reverso, Hands up, Hands down, 10x seal claps, 10x overhead claps, 10x arm circle], 10x APD, 10x Tuscaloosa Trailer Park Twister. 20 min elapsed.

Mosey to the front parking Longest 11s ever: Bro code style. Squats and WW2; 75m movement accomplished by alternating bearcrawl, Lunge, Bernies. Some Polar bears to spice it up but not over flavor. Broad jump burpee for last set until called. This one is hard enough that its tough to stick through the end and complete each exercise / movement properly. Its just elevens. Mosey BTTF.

YHC took us out. Prayers for LabRat and Try Hard. Bring more folks out.

NMS – Really good to be back at Timberwolf and seeing some folks I have not seen for a while. Yes PAX, YHC knows its a big AO, but staying local is all you need at times. Nice work for the runners at Roanoke.

Shazams are continuing to evolve and seem to be a crowd pleaser – this is definitely one that looks easy on paper.

Happy 21st anniversary to Orange Crush. Quite an accomplishment.

Announcements – Breaking bread sign up. Blood drive June 4 at Epiphany Lutheran in west end. FOB benefit

Get some.

9 masters of their own destiny made their way to Timberwolf to see what they could pack in before 6:15.

Mosey to the front parking lot for COP

DQ’s, Imperial Walkers, Helicopters, LBC’s, Merkins

Mosey to light pole alley via the bus lot Lunges, butt kickers, high knees, Karaokes mosey to the track

Using the 25, 50 and 25 yard lines do 6 of said exercise turn around at the goal line and repeto on the way back. Exercises where Merkins, Hello Dollies, Squats, American Hammers, Prisoner of Wars and Burpees

Mosey back to light pole alley at the third light pole Big Boy Skip around to the gate

Mosey walk with hands in the air to the bus lot stretch out the arms with some arm circle OYO, single file bus lot tracers while doing a raise the roof.

Mosey to the front lot circle up for some Man Killers (YHC started in cadence on accident) switch to regular count starting at 8 and working down to 1. Much to Nancy Lopez’s dismay, he really wanted to stay in cadence for the entire Man Killer set.

BTTF Florence led some Not so Lazy Boys and we did a few WWII and some stretches to get our moneys worth.

Numbers / Names Florence took us out

NMS: Oyster said that the beast was faster than usual. Oyster will need to come to Twin Team when YHC is Q and hear the continued saga of the Beast of Twin Team. The naming of this BB was difficult to decide due to the fact that during the Beast Nancy went down at the 50 yard line with a cramp in his hamstring like he was reliving his football days and faking an injury because the team has no time outs and the linemen are gassed. There was also some mumble chatter about getting Nancy and Parker into a Smart car (Provided by Kelly) tomorrow at satan’s Hill. Oyster did for the record say, he would personally push the car up the hill if both of them could fit in it.

5 southsiders made their way to the parking lot at Timberwolf for a cloudy but not yet rainy day.

Mosey run 20 yard round the cone back to the flag area end of running for today

COP – DQ’s, Helicopters, Imperial Walkers Hermie joins in now we have 6

Stay in place – BLIMPS in the circle start with 5 rotate to the right after you do the burpees go to the wall and do wall sits until the next person gets to the wall and you go to lunges. Set 2 is 10 and rotate, set 3 is 15 and rotate and last set is 20. Marmaduke figured out that it made the most sense to have the burpees be the timer and everyone else did their exercise until the timer went to do wall sits. This is a work in progress and would really work best with 7 HIM

Mosey walk to the light poles

Triple check – P1 LBC, P2 Hello Dollies and P3 bear crawl to next light and crawl bear back

Mosey walk to the tennis court

4 corners C1 10 ball dippers per leg, C2 20 jump squats, C3 30 Calf raises (in/out) and C4 40 Squats

Indigenous people lunge walk, last person does 5 burpees

BTTF LBC’s (IC), Merkins (IC) and Low squats (IC)

Numbers / Names YHC took us out

NMS:

YHC and a few others are heading to Petersburg this Saturday for a half Marathon so running was not going to be a part of the beatdown today. For a run light beatdown there was not a lot of Mumblechatter this morning which is usually an indicator of a gassed PAX.

Though songs and poems have been written about the epic work out that occurred Thursday, they can so little justice to how amazing it was to those who were there. This backblast will make a paltry attempt to give you a peek, but will ultimately fail in that regard. According to the bus drivers, this may or may not have happened…

Start with Indigenous people run with 1 burpee before running to the front. Ran around school this way.

COP/WARMERAMA

included but not limited to:

• Invisible jump rope
• Jazzercise (with less than perfect form, for notes on your form, see Nancy Lopez)
• Hairy Rockettes
• Flutter Kicks
• Scoprion Kicks

Mosey to the field for: Beast with pax choice

• Merkins
• Monkey jumpers
• Ukranian soldiers
• Ww2s
• Copperhead squats
• Carolina Dry Docks

mosey to hill by the disc gold basket for

Jacob’s ladder 1-5 burpees and back down

mosey to the lit up wall for

Donkey kicks up by 2 to 10, partner does Squats

Peoples chair, partner does 2 merkins increasing by 2 up to 10

Mosey to near ISF for Mini Dora merkins, squats, LBCs 

Broga cool down

Numbers, names, Hermie took us out in a BOM

NMM great chance to lead. YHC knew he was doing well when there was an ” Oh BLEEP you!” to the full explanation of Jacobs Ladder great job to all PAX for knocking it all out like champs!!

6 slightly awake men gathered at Timberwolf to hear that 1 more would be coming in hot.

Mosey to the parking lot for COP

DQ’s, 5 Burpees, Helicopters, 4 Burpees, Imperial Walkers, 3 Burpees, Russian Soldiers, 2 Burpees, SSH, 10 Burpees for Hermie

Mosey to the track with 12 frisbees in hand. Frisbees have painters tape with an exercise wrote on them. We moseyed the track putting frisbees in every other lane in four locations. PAX gets in groups in a lane do 25 of the exercise on your frisbee run to the next frisbee do 25 of that exercise. Complete all four in that lane and switch lanes. Once all PAX have done all lanes and exercises PAX does a frisbee pick up, YHC runs ahead and grabs 2 frisbees mixes them up and lets a HIM pick a frisbee, PAX does 25 of that exercise.

Mosey up to the end of light pole alley, various leg exercises at each cone, at the last one switch to run to each light pole add one merkin at each.

At the bus parking lot circle up for American Hammers.

Mosey BTTF

Numbers / Names YHC took us out

NMS:

This was the first time working this Beatdown and I think it went fairly well. We only had 1 light so that kept us together for the most part. If I did it again I would make the exercises like WWII’s and Hand Release Merkins a 10 count rather than 20 because they take so much longer.