Tag: Timberwolf

5:20 and IYG had to send a text to Marmaduke that he was going to be late and could he lead the warm up. YHC had a Leprechaun scavenger hunt planned that was going to be epic. YHC then set his alarm for 5 rather than 4:30 which meant he wouldn’t be able to get the scavenger hunt items out.

Only 5 minutes late so away we went while the rain is somewhat light. COP DQ’s, Helicopters, Imperial Walkers

To the back of the parking lot for some parking lot crawls 10 out on the way back Lunges with squats 2 increase by 2 until 20

Bear crawl + Murder Gorilla parking lot tracers

Mosey to the corner for some four corners 10 merkins, 20 jump squats, 30 calf raises, 40 arm circles

Bear crawl + Murder Gorilla parking lot tracers

Mosey to the corner for some four corners 10 merkins, 20 jump squats, 30 calf raises, 40 arm circles

Mosey to light pole alley start with 1 merkin at the first pole increase by 1 at each light to end at 10 unless your name is Marmaduke then you magically end up with 12

Wilson asked for wall sits so we did Hoedowns and Donkey kicks finished with from a merkin position walk your feet up the wall to balls on the wall position and the walk back down

BTTF

Numbers / Names

8 warriors hit the ground running at 530 this morning at Timberwolf. Fun was had!

COP

SShs, DQs, Helicopters, Imperial walkers, Ukraine Soldiers, Copperhead Squats, Jazzercise

Mosey to back Loop

Ascending Merkins, Add to merkins at each light pole up to 18.

Descending LBCs, Start at 80, drop 10 at each light pole back down to 10.

Over to the lonely light pole named by McGruff, 5 Burpees, 10 squats, 15 Dry Docks, 20 WWIIs

Mosey to picnic tables.

Quad Check – Runner, Dips, Incline Merkin, Squats

Love Hill – Runner Lunges

BTF, Mary

Numbers, Names, Hermes took us out!

POG Q at Satans Hill tomorrow.

Strong work today gents!

Duke

A wolfpack of six emerged from the den at Timberwolf. According to the runners avoiding an EH from us, here’s what went down :

Warmarama : 20 SSH IC, 10 Don Q’s IC, 10 Cherry Pickers IC, 10 UKRAINIAN Soldiers IC, 10 Imperial Walkers 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 

Mosey to football field

Quarter Pounder – Sprint 25 yards and Do 25 merkins, Bernie Sanders back to start. Sprint 50 yards and do 50 squats, Bernie back to start. Sprint 75 yards and do 75 DOUBLE COUNT Mountain Climbers, Bernie back to start. Sprint 100 yards and do 100 SSH, Bernie back to start.

Santa’s Ladder from sideline to sideline – run to opposite sideline and do 10 burpees. Run back to starting point then back to the opposite sideline and do 9 burpees. Repeato until you complete 6 burpees then switch to Merkins for the 5 to 1 reps. 

Mosey to corner wall on the school building facing tennis court

PAX line up in People’s Chair position on the wall. 1 PAX runs around the corner to the basketball court and back while the rest of the PAX remain in People’s Chair. Rotate until all PAX have run.

Mosey to Ole Glory for some Mary

40 Flutters IC, 20 Freddie Mercuries DOUBLE COUNT, 50 LBC’s IC, 30 WWII’s

Obama – This movement is bear crawl for 4 hand moves then stop to do 4 merkins. (Obama was the 44th POTUS). Repeato from curb to light pole

DONE

Numberama

Namerama

COT : Saturday June 4 Vinny is Q’ing the Bridge. Looking for a big group to head out there. Coordinate your clown cars.

This Saturday 3/5 the various Saturday AO’s will be converging upon Dog Pile

This Sunday 3/6 is the GLOW Run for Galactosemia in New Market at 5 PM. Meet at Satan’s Hill (aka the clubhouse (15300 Sultree Dr, Midlothian, VA 23112)

Prayers for all PAX on IR. Being injured and missing F3 is always a bummer but we are praying for you all and stay focused on healing up. Don’t rush it.

YHC took us out in prayer.

NMMS : Boberry and YHC spotted two runners before the Q. One of whom was on the track but we suspect sprinted away when he saw us doing Merkin JAX. We’ll get you next time! If any PAX want to do lunch next week, let YHC know and we can pick a spot.

9 studly men ready to get their best beach bodies ready for pool sitting season made their way to Timberwolf this morning.

Mosey to the teachers parking lot for COP, with high knees and butt kickers along the way

DQ’s, 5 – Burpees, Helicopters, 4 – Burpees, Cherry Pickers, 3 – Burpees, Imperial Walkers, 2 – Burpees, Russian Soldiers, 1 Burpee

Mosey to the Bus parking lot

Parking lot tracers, run down shuffle sideways, Bernie back shuffle sideways

Mosey to light pole alley

Triple check – Partner-1 does Balls to the wall, Partner-2 does jump squats, Partner-3 runs to the end of the alley. Run is modified to second basketball goal and again to sprint to the corner. Vagabond and Hermie didn’t get the memo and continued to run to the second basketball goal.

Mosey back to teacher parking lot

Parking lot crawls to 10 Merkins, Nancy decided to hug the parking lot on the last set of Merkins – On the way back down the parking lot, Lung to the next line start with 2 Jump squats end at 20

Mosey walk to back of the lot

Mankillers

Mosey to the front corner for 15 outside calf raises and 15 inside calf raises

Mosey BTTF Florence lead us in 15 second intervals of Not So Lazy, Lazy Boys. End with 20 Scrunchy Frogs IC

Numbers / Names Marmaduke took us out

NMS:

The plan this morning was to really hit the legs hard but when YHC says plan I really mean it was a thought more so than a plan. Somewhere along the way the wheels fell off and the leg killer got a little more like a full body workout which is always good too.

Clown car leaves from SOT for the Bridge this Saturday NLT 6:05 see Flatline for Details

Vagabond has the Q at Rock n Roll

Honeymoon will lead the way for the Murph tomorrow at Twin Team

8 men descended to the glorious grounds of Timberwolf. High on the competitive spirit of the olympics (not to be confused with the banned substances taken by the Russians), an excellent beat down ensued. According to the lone runner going round the track, this is how it went down.

Cop 

Nancy Kerrigans

Michael Phelps 

Hairy Rockettes 

Dead man hang

Collard Pickers

LBCs

Flutter kicks

Merkins

Peter Parker’s 

mosey to the track for…

“Olympic Triple Check”

2 groups of 4 so we did four exercises, 3 times…

Lap around track

Apollo ono’s

Bonnie Blair’s 

“Snatch and grab“ (Squat and touch the ground, then extend and hands in air with the invisible bar)

back to the flag, 5 burpees OYO.

numbers names YHC took us out

NMM

Did not think through how long the triple check would take. All good, made for nice mumble chatter and YHC has some things on the Weinke for the next Q. great work yall, have a great day!

YHC dragged himself sleep deprived from crying baby 2.0 to welcome 4 of his Brothers to the Gloom. Here’s how YHC woke up :

Warmarama : 20 SSH IC, 10 Don Q’s IC, 10 Cherry Pickers IC, 10 Russian Soldiers IC, 10 Imperial Walkers IC, 10 Merkins IC

THE THANG :

Mosey to basketball court for copious amounts of 4 Corners variations. Each variation had a different movement between the corners :

Bear Crawl 4 Corners : exercises were 10 HRM, 20 merkins, 30 plank jax, 40 mountain climbers single count

Lunge 4 Corners : exercises were 10 ball dippers double count, 20 lunges double count, 30 squat jumps, 40 squats 

Front facing crab walk 4 corners : exercises were 10 crab cakes double count, 20 WWII’s, 30 flutters double count, 40 LBC’s

Kangaroo hop 4 corners : 10 burpees, 20 groiners, 30 Peter Parker’s single count, 40 Monkey Humpers (THANKS MCGRUFF FOR THE MONKEY HUMPERS IDEA)

Sprint 4 corners : 10 Heismans, 20 russian soldiers double count, 30 imperial walkers double count, 40 SSH

Mosey around school and parking lots on a big loop back to Ole Glory

7MOM : 60 LBCs IC, 60 WWII’s IC, 30 Flutters IC

DONE

Numbers

Names

COT : Prayers for the Johnson family as they mourn the loss of Brandon Johnson (best friend of Vagabond)

Prayers for YHC’s friend Kristi Sanders. Her son named Lyric is in ICU after a really bad crash. As of now, the 2 prospects from the Docs are death or needing 24/7 care if he survives. Please pray for a miracle healing and for this young man to be able to walk and talk again. He’s only 20 years old.

NMMS : YHC has to constantly remind himself and be intentional about being grateful for every day – family, health, A/C, food, clean water, medicine, clothing, shelter, job, transportation and the list goes on and on. Many people don’t have these gifts. Love you all and appreciate the push this morning. WILSON, SORRY YOU MISSED ALL THE ANIMAL MOVEMENTS

Eleven strong posted for a Timberwolf beatdown. Quite a warmup happened and the PAX was thankful but well overdressed. According to the trashman here is what went down.

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:

Lightpole alley start with 5 reps on each end add 5 each pole up to 50. Exercises: merkins, monkey humpers, SSH’s, LBC’s, lunges, etc.

had time started a reverso made it to 30 but we repeated each exercise at each pole on way up

Announcements: Good luck to Vagabond and the polar plunge benefiting special Olympics. Mcgruff is collecting for the food bank SOUPer Bowl . Glow run runners and walkers wanted

Prayer Requests:

Duke took us out in prayer.

Make Today Awesome!  

4 SOP and 2 bundled for the weather started a beatdown that finished with a 7th player and a canine companion. It may have been the coldest day in RVA yet but I was happy to see 4 sets of bare knees running through the grounds of Timberwolf. The theme of the day was keep moving, stay warm.

Moving warm up around the parking lots and bus loops with stops for SSH, IW, Squats, merkins and some other stuff. Finish at the bottom of the entrance for Love Hill. Partner 1 runs to the parking lot, P2 moves up the hill with lunges, bear crawl, then broad jump burpees. Apparently the key to this one is to partner with Bullseye so he can bear crawl most of the hill to minimize the burpees.

Mosey around to the back of the school for a dark light pole alley variation. This is where Hermie and his canine companion show up. Between sleeping in and missing turns he was a little late but T-claps to him for showing up anyway. It was an excused tardy since he was shaken awake by NSFW escapades in the middle of the night. The variation of light pole alley is to do the exercise each time you pass a light pole. Stops included 10 of each – calf raises, squats, lunges, Freddies’, APD, merkins, CDD, SSH. Finish up with some shoulder taps to close out the morning.

Vehicle reporting temperatures ranged from 14-18 – no matter what the actual temperature, we can all agree it was cold and we are all better for pushing through. It’s been too long since I’ve been to Timberwolf, I almost forgot how to get there and the new roundabout surprised me. Thanks for posting and the opportunity to lead you gentlemen around in the gloom.

Announcements-

Nancy Lopez is organizing the GLOW run – see slack post. This is much better than an earth day run because you get a T-shirt and a sweatshirt for your entry fee.

HDHH aka Nancy Lopez respect day at Triple Crossing – 2/2/22 – See Doozy’s post

Just like the best super hero of the X Men, we attacked the day with a deck of cards.

Warmarama : 20 SSH IC, 10 Don Q’s IC, 10 Cherry Pickers IC, 10 Russian Soldiers IC, 10 Imperial Walkers IC, 10 Merkins IC

Mosey to track

Pick a card, do the exercise then run a lap. Repeato until time expires. The cards we picked were : 10 Heels to Heaven IC, Sprint 200 meters, 10 Rosalitas IC, 10 Ball Dippers IC, 100 arm circles, 25 Mountain Climbers IC, 100 SSH, 60 Second low plank hold

Mosey back to Ole Glory for 2MOM : 20 Freddie Mercuries IC, 20 Flutters IC, 10 WWII’s IC

DONE

Numbers

Names

COT : Prayers for Durden and his M’s ultrasound appointment today for their twins. This is a very important appointment that will help them determine the health of their twins. Also pray for Durden’s house situation as their heater stopped working and the part needed to fix it won’t arrive until February. For now they are relying on space heaters.

Prayers for McGruff’s hip injury to be healed.

See slack for upcoming announcements from Nancy Lopez for Galactosemia 5k taking place in New Market and Rugged Maniac OCR taking place in Petersburg.

HDHH on Wed Feb 2 at the new Triple Crossing in Midlothian (That day is also Nancy’s 50th Respect birthday)

6 of the worlds finest Mathematical geniuses braved the 70 degree and sunny weather (27) to figure out how many LBC’s are done in a 10 line Parking lot crawl (without using a calculator). According to those that put in the hard work of teaching so that all the 2.0’s can not end up like us, this is what happened.

Mosey to front lot for COP

DQ’s, Helicopters, Imperial Squat Walkers, Peter Parker Merkins, Russian Soldiers

Mosey to the base line next to the curb Parking lot crawl

Bear crawl to the first line do 1 merkin Bear crawl to the second line do 2 merkins repeto for 10 lines end at 10 Merkins

Reverso Crab Walk to the first line do 5 LBC’s Crab walk to the second line do 10 LBC’s repeto for 10 lines end at 50 LBC’s

Mosey to the bus lot for a triple check

Partner 1 does Incline or decline merkins, Partner 2 does squats, Partner 3 runs out and around but (X3)

Mosey to the school side curb for elevens

Bernie to the opposite side curb 1 Jump Squat, run to School side curb 10 Ball Dippers (2 count)

Mosey to the Basketball court for 4 corners

Corner 1 – 10 Mountain Climbers (yes Wilson, 2 Count), Corner 2 – 20 Groiners, Corner 3 – (because you requested them Wilson) 30 Monkey Humpers, Corner 4 – 40 Squats

Mosey to halfway point on light pole alley

Increasing Burpee run from light pole to light pole. Start with 1 burpee end at last light pole with 6 burpees

Mosey BTTF for some Mary

American Hammers, Not So Lazy Boys, Scrunchy Frogs

Numbers / Names Florence took us out

NMS:

YHC always enjoys finding something that has been done before, slightly modifying it and then finding out just how difficult it can really be. 275 LBC’s total with crab walks in between lines is no joke, YHC’s abs are feeling it.

Good to hear Florence’s FIL is in recovery mode after a successful surgery

YHC did forget to remind everyone about this Saturdays Rock n Roll 80’s themed beatdown put on by Chaplain

We also have an open spot for anyone interested in Q’ing Rock n Roll on the 5th