Tag: Timberwolf

Eight Beasts decided to show up to T’Wolf this morning after enduring DK’s beast of a workout yesterday here in the SOJ!

Went down like this:

COP:

Helicopters x 10

SSH x 10

DQs x 10

LBC x 25

Dying Cockroaches x 10

Copper Head Squats x 10

Mosey to end of Lot

DORA –

Partner Up – Runner runs full length of lot to touch the buses (100 yards or so), partner does exercises, add up as a team.

100 – merkins

200 – LBSs

300 Squats

Mosey to the famous Lightpole Alley

Pain inflicted by exercise at first pole, run to last pole exercise again, then run back to second pole, continue until all poles complete. (20 reps)

Exercises included – Merkins, Flutters, Box Cutters, Forward and backward lunges, LBCs (100), WWIIs, and extra run cause Wilson wanted too, Monkey Humpers

Mosey to side of School

WALL of PAIN

Wall sits for 5 minutes – every minute we decrease in Burpees, 1st minute 5 burpees then back on the wall, second minute 4 then back on the wall…etc….

Back to the Flag!

Numerama, Namerama, YHC took us out.

NMS:

Ill make this quick due to biz travel I have to get to. Awesome group this morning with great mumble chatter. Lug and Bullseye killed it and lead the way in the Alley. Today’s BB title comes from Aisle 5, as we are doing wall sits he let YHC know that the wall sits are messing up his step count for the day!! Noted, more running next time! Aisle 5, the PAX is lucky to have you brotha and we couldn’t be happier that you are back posting, keep it rolling big guy!! Thank you guys for allowing me to lead today. Honor to lead you gents today, make it a great one and reach out to someone you haven’t talked to in a while, it could mean the world to them!

Marmaduke

10 SOJ all-stars posted to Timberwolf all looking to impress the Field Day captain with their efforts and secure their spot on the tug-o-war line. One even middle-fingered our fine brothers from across the river and left them Q-less (and possibly clueless) for the gloom. He regretted that for many reasons. If only he did it intentionally! Regardless, here is what Timberwolf had in store this morning…

Mosey down to the field for part two of Gumbo’s SOJ field comparison tour…better than SOT but Timberwolf still doesn’t hold a candle to NoToll…nonetheless, COP must go on. It included:

• SSHs
• DQs
• Helicopters
• Hillbillies
• HRMs
• LBCs
• Flutter Kicks

THE THANG:

Red Barchetta

Line up on the end line for the following:

• Run 100 yards, do 100 SSHs, run back to the end line and plank for the six.
• Run 75 yards, do 75 single-count mountain climbers, run back, plank.
• Run 50 yards (or half-way as Lug pointed out), do 50 LBCs, run back, plank.
• Run 25 yards, do 25 GOOD merkins, run back, plank.
• Run 10 yards AYG (15 for YHC, its hard to stop once I get up to top speed), 10 burpees, run back, plank

Palate Cleanser — Partner up for 25 PLTs x 3.

Dora

Partner 1 makes his way around the concrete square behind the endzone as follows – bearcrawl side 1, run side 2, bearcrawl side 3, run side 4. Partner 2 begins exercises. Switch and repeat until you complete as a team 100 squats, 200 single-count Freddie Mercuries and 300 (audibled to 200) single-count lunges.

Palate Cleanser #2 – 25 APDs IC

Burpee Battalion Run

Akin to a Native American Run around the track. Keeping a slow pace, last man drops to do 3 burpees then runs to the front of the line. As he passes the last man in line that man drops to start his burpees. 1 lap around everyone got their turn at some burpees. Look out for Nancy Lopez on your left!

Continue the mosey back up to the parking lot

ROF x2

• Round 1 – plank position – 10 Alternating Shoulder Taps when it is your turn.
• Round 2 – still in plank – 10 plank jacks when it is your turn.

3 MOM –

• Hello Dollies x20 IC
• Rosalitas x20 IC
• American Hammers x20 IC – bell has rung!

COT, Number-rama, Name-a-Rama and Bullseye took us out!

Announcements:

• Field Day at Dogpile next weekend, May 11 – align with your nano region and get ready to battle.
• Shakedown is shaving his head again for charity (St. Baldrics). Let’s support our brother for a great cause!
• Apparently there is a Masters Class and a Remedial Class this Saturday at Dogpile. Rosie will be ramping up the pace in the Masters Division while Marmaduke will take his lumps and dish out some pain in the Remedial Division. No doubt both will bring the pain.

NMS:

YHC rolled in to Timberwolf right behind Nancy Lopez’s clown car at 0520 and we found LugNut’s ride empty. Way to get in some extra credit Lug – you’re looking strong brother! The rest of PAX was not far behind with Recall rolling in with the van — that thing could make one hell of a clown car. Just sayin! It was great to see Aisle 5 and Cerano this morning.

Gumbo’s 2-day field comparison turn out as expected. NoToll fields are supreme. But, Timberwolf’s fields held strong today.

Some good running and my abs are feeling it too. Great work this morning men. Way to push hard for 45 minutes.

Fast forward to 0753 when YHC gets a text from Marmaduke who had received several texts confirming that he is still alive because as it turns out, he had the Q at 45MOM this morning…BRAIN FART! I see from BB that our brothers to the NORTH, you know on the other side of the RIVAH, put out a search party but when the big dog didn’t come running, they when to plan bit and passed a potato around a bit. Well done boys! Marmaduke – at least its one step above Wilson’s sleeping in and leaving me solo at OLD DARK SOT that one time….#nevergonnaletthatgo!

Great fun men and great work!

No More Gumbo For You!

9 redwoods gathered to welcome the dawn F3 style on a perfect morning.

Here is how it went down.

Mosey to COP all IC: 22 SSH; 10 Abe Vigoda; 22 Grass Angels; 22 Australian Grass Angels; 22 4 count HRM; 22 LBC; 22 slow Frederick Mercury; Arm Circles

Mosey to shipping container. Triple Check. Iron Chair with Overhead Claps + Plank Jack (O.P.P. yah you know me) + run to far side of basketball courts. Plank for 6.

Mosey to darkest field. 20 Plerkins warmup. At each lap post (8) 10 Merkin, 20 WW 2 Situp, 30 Squats.

Mosey to car loop. 5 Spider Merkins oyo + 22 Hello Dolly IC.

YHC took us out.

NMS – Day 5. 

YHC enjoyed the early and quiet trek to Timberwolf for a little out of region action and to see the countryside.  I enjoyed seeing the natural habitat of the far SOJ crew.  The ride back on 288 was more more like the autobahn – all SOJ must leave early for the daily commute.

Some mumble chatter about whether Wilson likes to run or complain or both – made me feel at home.  Curious PAX want to know if this is the spring training return that Aisle 5 was looking for.  

Australian style grass angels continue to be a COP crowd pleaser.  Spider merkins to finish it off make sure there is something for everyone.

Boom!

YHC looked at the Q sheet late last night and debated whether to attend EFH’s annual Masters Workout at 45MOM or attend the 2nd edition of The Forge for DTH’s promised ground & pound. Then, I noticed that Timberwolf was Q-less and I couldn’t resist the opportunity to pack up some props and lead a little SOJ Masters workout. It was a little rough around the edges but it went something like this:

SHORT Mosey to the concrete pad at the end of our parking area for COP – 9 exercises (a short 9-hole warm up), all IC, including the following:

1. SSHs x18
2. DQs x18 (that is a lot of DQs at a slow pace)
3. Heliciopters x18
4. Imperial Walkers x18
5. Hillbilies – full SOJ-style with the hops x18
6. Copperhead Squats x18
7. Merkins x9
8. APDs x18
9. Flutter Kicks x18

Mosey to front corner of the school (a/k/a the 11th tee box – White Dogwood) for the start of Amen Corner Timberwolf style.

White Dogwood (a 505 yard par 4) consisted of 4 stops heading down the hill towards the front entrance (Rae’s Creek area):

• Start (Tee shot) = 10 merkins
• Shot 2 = 20 jump squats
• Shot 3 = 30 2-ct mountain climbers
• Shot 4 =40 SSHs
• It’s in the hole! Plank and wait for the six to putt out.

Golden Bell (a 155-yard par 3 across Rae’s Creek) at is the apex of Amen Corner for a little Amen Corner Triangle. In corner 1 perform 10 2-ct Alternating Shoulder Taps. In corner 2 perform 20 LBCs. In corner 3 perform 30 plank jacks. Repeato times 3. Al gore for the six.

Azalea (a 510-yard par 5 and maybe my favorite hole of the whole course with the risk-reward and eagle opportunity). Starting at first lightpost at the bottom of the hill (the Tee box) and stopping at 5 lightposts all the way up to the bus parking lot, we did 5 exercises, 10 reps of each at each lightpost. Exercises were: HRMs, Freddie Mercuries, Squats, Box Cutters and Monkey Humpers. In my daze, I added in a 6th exercise off the tee box of Jump Squats — my bad guys – put me down for a bogey on that one. Plank for six at the top.

Driving Range Time – Mosey over to the sidewalk by the school to find YHC’s props – a mat with 2 kinds of “muff” to choose from, a gap wedge, some foam practice balls and a sled-saucer (green of course) to represent the hole. The saucer was placed out in a lit portion of the parking lot and each PAX member took his turn with 3 shots off the muff at trying to hit the “hole”. Exercises were called after each attempt varying from 10 burpees to 10 merkins to 3 burpees (unless you are DK and thought it was 10 again) to Dollies and others. Many different swings and approaches. Some very close shots but nothing in the hole. Better luck next time fellas.

The horn sounded – time to get back to the flag. Honeymoon grabbed the gap wedge and led the 10-some back to the flag.

COT, Number-rama, Name-a-rama and everyone removed caps and shook hands. Great round fellas!

No new announcements.

NMS:

Maybe this will become the SOJ Tradition Unlike Any Other. I’ll work on some new props for next year – a better target for sure. Maybe we will even get some glow-balls and take it down to the field next year. Not the biggest beatdown or smokefest ever, but we got the heart rate up a bit through Amen Corner. Good clean fun as Shakedown likes to say! Thanks for playing along. Enjoy Masters weekend.

No More Gumbo For You!

5 men for a little beatdown on the track.
Mossy to the around parking lot for some warm up waiting on some appetizers to show and yes Oyster came in hot?
20 SSL
15 Cotton pickers
15 squats
10 mountain climbers
4 corners with out and back on each corner including every exercise on each pass…
Corner 1:10 pushups
Corner 2:20 backward crunches
Corner 3:30 squats
Corner 4:40 WWII
Repeat!! But cut in 1/2
Corner 1:5 pushups
Corner 2:10 backward crunches
Corner 3:15 squats
Corner 4:20 crunches
Mossy to the flaf for little matty
COT, Name-a-rama, Number-rama
Good work today men!!!

10 of the Southside’s strongest made it out to TimberWolf for a VQ that YHC quietly slipped onto the Q sheet.  After the standard disclaimer statement, YHC apologized in advance for not being fluent in F3 Lexicon and welcomed corrections.

COP:

Mosey to the basketball courts.  20 SSH, 20 Squats, 20 Squat Jumps, 20 Lunges (10 each leg), 20 Hand Release Merkins, 20 Alabama Prom Dates, 20 Carolina Dry Docks.  Some in cadence, some OYO.

The Thang:

Tennis time – Mosey to the courts for some tennis court shuffles.  Line hops – front to back, side to side, X-pattern, and plank position side to side.  In between each, traverse across the courts and back with variety – mosey, backpedal, sprint, layup, and Spiderman crawl. 

On the Hill – Mosey to the hill in the front of the school.  At the bottom, 20 perfect-form Merkins.  Then Crawl Bear 15 paces up the hill.  Stand and backpedal to the top.  At the top, 20 perfect-form Jump Shot / Jump Squats.  Repeat 3x increasing the Crawl Bear to 30 and 45 paces on the following reps.  My form wasn’t so perfect after the first round. 

Tic Tac Toe – Mosey to the bus loop.  Race down the bus loop and back lining up in order of speed upon returning.  Form 2 teams of mixed speed for tic tac toe using 6 soccer pinnies and sidewalk chalk.  Each competing team has 3 pinnies.  1 member from each team races 25 yards to drop the first pinnie strategically. Repeat for 2^nd and 3^rd member.  Remaining members race to pick up, replace, repeat until one team has 3 in a row.  Winner does an exercise and the loser does the same with twice the reps.

Back to the Flag – Indian Run back to the flag.  Circle up and go around to allow each member to pick their favorite non-ab, non-burpee exercise.

Numberama, Namerama, COT

No announcements

I was thankful the New Market crew went light on the harassment and heckling this morning.  However, Wilson was noticeably missing.  YHC learned that Marmaduke is faster in reverse.  

Thanks, fellas, for showing up this morning and thanks for your support on my sneaky VQ.  Special thanks to DK for introducing me to the group and forcing me to get out every morning.  Also, to Garbage Plate who showed me the ropes a few years back.  It’s great to be surrounded by such strong men.

Southside crew we will head to Mary Mumford to enjoy the Bracketology Q hosted by Splinter!! If you show up at Timberwolf…well, have fun and make sure you post a BB!

4 men broke the silence at Timberwolf. No Q was listed so YHC grabbed the reins and professed to be only the opening act for a Hot Potato…but along the way something changed and YHC devoured that Hot Potato all by himself…it went something like this:

Long mosey down to the entrance and over to the bus lot for COP, including:

• SSHs
• Imperial Walkers
• DQs
• Copperhead Squats
• Alternating Shoulder Taps
• Plank Jacks
• Flutter Kicks

THE THANG:

Lightpole 11s around the bus lot with HRMs and Ball Dippers

The PAX remembered it was Marmaduke’s 40th birthday today, so over to the school wall for 40 Donkey Kicks (and this is where the Hot Potato got cold and hogged by YHC)…time for one of M’Duke’s favorite things….Light Pole Alley Suicides

Light Pole Alley Suicides – start at the first light pole with an exercise – run to last (10th) lightpole and do the same exercise, then run back to the 2nd light pole and Al Gore for the six and for identification of the next exercise. Continue until we end up at the 10th light pole. It was dealer’s choice in rotating fashion (hey, that’s kind of a Warm Potato…right?). Exercises included:

• 10 Burpees (Gumbo)
• 15 Monkey Humpers (Honeymoon)
• 20 Plank Jacks (Rosie)
• 10 Diamond Merkins (at the 4th light) – 10 Werkins (at the 10th light) (Bullseye)
• 10 2-ct Crab Cakes (Gumbo)
• 40 1-ct Mountain Climbers (H-moon)
• 15 Bobby Hurley (touch the ground) Jump SHOTS (Rosie)
• 10 walk-out merkins (Bullseye — his super power BTW…and, OUCH)
• 40 APDs (Gumbo)
• 20 Carolina Dry Docks (you’re welcome Duke) In Cadence (H-moon)

Ring of Fire – Mosey over to the concrete pad by the parking lot for 2 rounds of Ring of Fire – holding six inches (or Elbow Plank for Bullseye) and doing 10 Hello Dollies (or Merkins) when it comes to you.

Hold Six Inches (Elbow Plank) for last 30 seconds.

COT – Number-Rama, Name-A-Rama and YHC took us out.

No new announcements – see previous BBs about Grow-Ruck 3/23 and 0700 Dogpile led by Dredd 3/23. I believe some folks are Rucking at RAMM tomorrow. Good luck to Pullout riding 100 miles this weekend.

NMS:

YHC has no intentions of Q’ing and then had all intentions of passing the Q off after 11s, but the reminder about Marmaduke’s 40th left no question what had to be done so YHC just made it happen. Thanks for going along gents. Great suggestions on the dealers’ choices…well, except those walkout merkins, Bullseye. Those sucked.

Missed ‘ya Duke. Hope you are nothing but Fairways and Greens today. Happy Birthday brother!

Good job fellas – way to work.

No More Gumbo For You!

6 Warriors posted on a sub 30 Degree Weather

COP

Helicopters x 10

SSH x 20

Copperhead Squats x 10

LBCs x 20

Merkins x 10

Stretch both legs – 10 Counts

Mosey to front of lot

Escalating Bus Loop Light poles –

Squats – Start with 2, add 2 additional at each pole – Up to 20

Flutters – Same as above

Merkins – Start at 1, add one at each light up to 10

Monkey Humpers – Start with 2, add 2 additional at each pole – Up to 20

Mosey to Front of School

Triple Check

Runner – Runs around front lot, Exercises – WWIIs, Dips on picnic tables

Mosey to bottom of lot

Partner Up- Dora

100 Squats, 200 LBCs

Mosey to Flag

APDs x 15

Hold 6inches for 60 Secs

Numberama, Namerama, YHC took us out

No Announcements

NMS – Bullet Point Style

• Tobit is Fast
• Honeymoon is Fast
• Bulleye is correct, light poles sound easy until the reps start to add up
• Orange Crush has become a regular and is killing every workout he posts at
• Lugnut is also fast, crushed the workout and maxed out the run trying to hold off Honeymoon in the, triple check, strong work LN

Honor to lead this group! Love one another and reach out to someone you haven’t talked to in a while, never know how much it will mean to them!

Marmaduke

4 SOJ studs assembled for a Timberwolf beatdown. No New Market guys in sight. DK signed up to Q, but surprise, surprise: Bullseye took the reigns.

THANG

Circle around back of school to Side parking lot

COP: SSH, DQs

Parking Lot Circuit: Several iterations of running across parking lot and back + various exercises on sidewalk where we started. Runs included: 50%, 75%, backwards, 90%, sideways, karayoke, layups. Exercises included wide grip merkins, diamond grip merkins, up & down merkins, walk out merkins, wall sits 30s then lower for 30s,
wall sits 30s then lower for 30s ,
wall sits 30s then lower for 30s ,
wall sits 30s then lower for 30s , and
wall sits 30s then lower for 30s w/ 10s countdown (hence the title of the BB)

Line up for Indian Run through neighboring neighborhood. Played some categories as the back runner passed the PAX to reach the front of the line.

Assemble at base of big hill: merkins + run backwards up + merkins

Mosey around to tennis courts for more circuits. Bear Crawl width of 1 court + 10 merkins + Crawl Bear back -> repeato x 3 (no stops). More merkin work + runs across 3 courts and back. PAX group COP: Freddies, LBCs, Crab Cakes, Copperheads, Burpees, etc

Mosey back to VSF

COT – Lugnut took us out

Naked Moleskin

Bullseye didn’t disappoint and packed loads in. It felt like the PAX was moving the entire time.

Kudos to Orange Crush for attending 4 workouts in a row in his second week attending F3 workouts!

Kudos to LugNut for getting back into the swing of F3 bootcamps!

The neighborhood streets have a lot to offer. More to come for sure…