Tag: Timberwolf

5 STRONG SOJ regulars posted at Timberwolf on a perfect morning to wake up the wolf. The last few weeks, attendance has been light with no one slated to Q, so there’s been a lot of potato’s in the air. After three weeks of tossing it around unprepared, YHC stepped up to take on just his third Q since joining F3 in July. Time to lead! Here’s what went down…then up…then down again

Warmup: SSH x 30, DQ, Helicopter, Jazzercise (I practiced to try and match Nancy’s perfect form), 3 count butt-kickers, 3 count calf raises, cherry pickers, stretch C/R/L, Merkins, LBC, Flutter Kicks, Hello Dolly, Rosalita, Sitting stretch C/R/L, Butterfly

Workout: Mosey to the hill in front of the school. Dora to burn the abs. Partner 1 – Bernie up the hill, run down, Partner 2 – 100 WW2, 200 LBC, 300 Freddie Freeman, oh I mean Mercury (Go Braves, Chop on!!!).

Mosey to the light poles, partner up again. P1 – run to farthest pole while P2 works their way to the end with various exercises, switch when P1 reaches P2. Exercises – Broad jump burpee, lunge, bear crawl. Repeato back with new exercises – one leg broad jump, lunge, spiderman.

Mosey to Bus Parking. Parking lot tracers to the end, 50 merkins, repeat the tracers back 50 squats.

Mosey to the large island for indigenous walk. Pax works their way around the island on their hands while we alternate who runs around the island one at a time.

Mosey to the flag for a two minute stretch. If you want to know the specifics, talk to Nancy.

Numberama/Namerama, YHC took us out in prayer. Shout out to those that participated in Freed to Bleed. Well done gents and Ms. Prayers of thanks for the men of F3, for those that didn’t make it into the gloom that they find their way again, and that we can be better men and leaders for each other, our families, and our communities.

YHC really appreciates the support of the men who came out to support his attempt to become a more consistent leader in his third Q. The goal to bring the same level of growth and participation that we have seen at SH to Timberwolf. Bring the clown cars fellas, and let’s have some fun, we are all freed to lead!

-Vagabond

No fartsack this morning. Two showed up to Timberwolf.   Will there be a triple check? Nope, Hot Potato all day long.  

Warmarama: Mosey to the side parking lot for SSH x 20, DQ x 10, Russian Soldiers x 10, Merkins x 10, Squats x 10, 

The THANG:

1. Mosey to first lamp post. Find a partner.  P1 run to the last lamp post.  P2 Broad Jump Burpees, Switch off.   Alternate exercises to get to the last lamp post Lunges, Bear Crawls, Broad Jumps. 
2. Find another Partner.  Work our way back to the first lamp post.  P1 Runs to the first pole and back.  Switch off. Alternate exercises each switch.  Bear Crawls, Lunges, 1 leg Broad Jumps, Polar Bears. 
3. Parking Lots Tracers. 4 Rounds.  Yes 4 rounds.   Each round do 50 exercises.  Merkins x50, Freddy Mercury x 50, Squats x 50, WWII x 50.  
4. Mosey to school for some Door to Door salesman.  Run to a door and complete number of exercises on the door.  6 burpees, 7 merkins, 9 flutter kicks, 10 Carolina dry docks, 14 ball dippers. 

BTTF for 5 minutes of Mary. Vegabond took us out.

NMMS:  we usually do 1 round of parking lot tracers once a year.  Vegabond said let’s do 4 today.  4

SYITG

Oyster

The clock struck a minute past 5:30 and YHC and his trusty companion Wilson were coming in hot to Timberwolf. So hot in fact we missed the 2 member PAX in the front lot. YHC and Wilson circled around back of the building where we were reunited with Boberry and Vagabond. It was Wilsons idea to circle the back (I think he wanted to walk a bit, HAHA).

Hot Potato. COP was not part of it.

A day of DORA’s

Boberry 100 Merkins, 200 squats, 300 plank jacks.

Wilson 100 XXX?, 200XXX, 300????

Vagabond 100?, 200?, 300?

Nancy: Run through cones in and out past flag and back. Finish with some stretching.

YHC took us out in prayer.

2 SOJ Warriors worked up the courage to take on the hellacious IPC Week 2 Crazy 88’s Q. Here’s what went down on the football field of Timberwolf.

THE THANG :

Round 1: Burpees & Sprinting – Do 8 Burpees on the sideline, sprint to the far sideline and do 8 more. Continue until the 11th set of 8 Burpees are complete (88 total)

Round 2: Squrls & Coupon Carries – Do 8 Squrls* on the sideline, coupon carry to the far sideline and do 8 more. Continue until the 11th set of 8 Squrls are complete (88 total) *Squrl = Squat while curling coupon up to chest.

Round 3: Overhead Presses & Rifle Carries – Do 88 Overhead Presses on the sideline, rifle carry to the far sideline, do 88 more (176 total). Rifle carries may be done holding the coupon horizontally or vertically, but the arms alone are holding it up. Rx = No resting it on your head.

Round 4: X-Factors, Bear Crawl & Crawl Bear – Do 88 X-Factors** on the sideline, Bear Crawl to the far sideline. Do 88 more, then Crawl Bear back to the sideline (176 total) – PAX must cross the field once by Bear Crawling and once by Crawl Bearing. It is PAX choice which one they do first.

**X-Factor = on your six, begin each rep by spreading your body out into an X, with the backs of your hands and your heels all touching the ground. Then with straight arms and your elbows locked, pick one hand reach up & touch your opposite foot (1 touch = 1 rep). Then alternate to your other hand and foot for the next rep. Repeat as needed.

DONE

Numberama

Name-arama

COT :

Field Day this Saturday 9/18. Snuff is the captain of SOJ Team.

Prayer’s for Snuff’s coworker’s wife who has pre-eclampsia. Prayers for Snuff’s M is who is traveling.

YHC has a friend from church who knows a coworker whose M just passed away while giving birth. The child survived. Please pray for the father and the child.

NMMS :

It is extremely hard to maintain good form during the IPC’s, particularly on this Q during the Overhead Press round. It’s brutal enough doing 88 Overhead Presses but to then have to rifle carry to the next sideline and do 88 more Overhead Presses is insane. Snuff and YHC continued the streak of times under 40 minutes for IPC. We’ll aim to keep that streak going through the last week!

1 Q and coming in hot half way through a one PAX COP Bulls Eye comes to save the day.

Start COP all over again

DQ’s, Helicopters, Imperial Walkers, Russian soldiers

Mosey around for Light Pole alley Suicides

At each pole alternate between 10 Merkins and 10 Squats

Mosey to the bus lot

Use the length of one parking spot for a round of 11’s

Bear crawl to one side and do 10 Ball dippers per leg

Crawl Bear back for 1 calf raise

Increase on one / decrease on the other always equaling 11

Mosey BTTF

Numbers / Names YHC took us out

NMS:

In total transparency YHC sat in his car arguing with the little voice in his head that said “just head home nobody will care” until finally YHC just shut it down and got out of the car. Luckily Bulls eye came driving up when he did and YHC had someone to help keep him company.

YHC came in hot with his clown car in tow. The PAX was primed and ready to go leaving the flag as soon as our headlights hit them. Caught up as PAX was performing COP. According to the trash man here is what went down.

20 each:SSH , LBC’s, 10 each: DQ’s, Imperial walkers, deadman hang, Jazzercise, Helicopters , Merkins, LBC, Flutter, Drydocks, Dollies, Rosalita’s.

To the track for a Beast, Make that a Buckeye (in honor of our 8 national championships.). Just like a beast but 8 reps and 8 trips. Exercises were Merkins, WWII’s, Squats, Monkey humpers, Drydocks, LBC’s and SSH’s.

Mosey long way around the school mixing in buttkickers, high knee, lunge, shuffle, etc. BTF for Mary and stretches.

Announcements: Field day, Retreat see preblast.

Prayers to Hokey and family here from NOLA. He will be at workouts through Sunday then back to rebuild. Bless him, his family and all those impacted by Ida. Prayers to Vagabonds friend who lost his grandmother.

YHC took us out in prayer.

Lucky number 7 PAX posted in high humidity at Timberwolf to take on The Cooper. Here’s what transpired.

Warmarama :

20 SSH IC

10 Russian Soldiers IC

10 Don Q’s IC

10 Cherry Pickers IC

10 Imperial Walkers IC

10 Merkins IC

Mosey to Track

THE THANG :

The Cooper – Run a lap around track then do 10 burpees, 10 squats and 10 merkins. Run a lap around track then do 9 of each exercise. Repeato down to 1 rep of each exercise.

Mosey back to Ole Glory

COP :

Each PAX calls out an ab exercise of 10 reps IC

Honeymoon – Freddie Mercuries (YHC had to step aside to wiz before he pissed his pants. Chugged too much H20 before the Q)

POG – Crunchy Frogs

YHC – Flutter Kicks

Pearl – LBC’s

McGruff – WWII’s

Time expired before Vagabond and Nancy could call an exercise

DONE

COT :

9/3 or 9/4 F3 Movie Night, 9/18 F3 Field Day, 9/25 F3 Retreat

Prayers for Afghanistan and our military service members who served there. Reach out to a veteran to encourage them as they go through this, even if it’s just to listen and spend time with them. Prayers also for Haiti, Cuba, Taiwan and India.

YHC took us out in prayer

NMMS :

Welcome Brian, now known as Pearl. He’s a guitarist and Pearl Jam sounded too kool so we shortened it to Pearl. You’re welcome.

The Cooper was a good warm up for POG who lapped everyone by the time it was over.