Tag: Timberwolf

9 Beasts to to the Windy confines of Timberwolf this morning to get the day started off the right way!

Mosey to Basketball Courts

COP

DQs x 10

Helicopters x 10

SSHs x 20

Imperial Walkers x 15

LBCs x 20

Flutters x 15

Pax Notices a string of lights in the sky, equally part, moving in the same direction and then they slowly disappeared. Must have been between 20-30 lights total. Talks of aliens and even DK and the Corona Virus was discussed. No one had a clue what they were so we proceeded to the track.

Lady of the night! Return to Corner 1 after each consecutive corner stopping to do exercises
Corner 1 – 20 Merkins

Corner 2 – 40 Monkey Humpers

Corner 3 – 60 Jump Squats

Corner 4 – 80- LBCs

Round 2 – Wait didn’t happen, Rosie asked YHC to be more creative (Jokingly) so to the school we moseyed.

Burpee Lap around the School. – Run around the school. at every door stop and do a burpee. Close to 30 doors total, by my best judgement.

Triple Check –

Runner, WWIIS and Carolina Dry Docks.

Back to the Flag

Numberama, Namerama, YHC took us out.

Announcements:

Rosie, POG and Honeymoon are doing Americas hardest half marathon in April. See any of them for details if you like pain.

NMS:

First of all, we as a PAX need to shine a bright light on the great work of Doozy and the other PAX members who stepped up yesterday to help a church member of Doozy’s move into a new apartment. I may miss some names but I know, Flange, Honeydo, Doozy, Upchuck, BoBerry and a couple of others stepped up. You gents are the example, well done fellas!

Also, DK thinks Roper should drive faster…too much to type on that one.

Great work this morning fellas, great mumble chatter and effort this morning. Have a great day!!

Duke

YHC’s arrival was met with the empty chill of a Timberwolf gloom devoid of life. (YHC’s first Timberwolf experience yielded two other summer tourists who had equal inexperience with the Twolf…so YHC’s expectations had been set low.)  But before loneliness had the chance to settle in, a veritable stream of headlights broke through the gloom, and a dozen hearty SOJ men brought out the 70-degree sunshine to warm the cockles of YHC’s heart. There were in fact so many more men than YHC expected, that the original plan of Cabers AND Bricks was spontaneously adjusted to a Caber-only workout. (YHC will remember to just bring all the bricks next time). With the humor of Cooper taking a massive dump in front of the headlights, the PAX shouldered their cabers and proceeded to get fit:

The THANG:

Mosey to the Basketball Court for COP #1:

• Caber Hops x30 IC (like SSH but with feet alternating steps on caber)
• DQ’s x10 IC
• Russian Soldiers holding cabers x15 IC
• Caber Curls x10 IC
• Freddie M’s x20 IC
• WWII x20 IC
• Hallelujah Flutters x20 IC
• Wilson’s & Fuddski
• CDD x15 IC

Mosey to the Grass Island for COP #2:

• CABER 1-2-3:
• x100 Derkins – Partner 1 x10 while Partner 2 planks w feet in caber
• x200 LBC – P1 x20 w Caber end on chest while P2 on Six holds other end up with arms fully extended
• x300 Goblet Squats – P1 x25 while P2 holds other end in low squat
• Plank for the SIX

Mosey to the Track for COP #3:

• En route to track, partners shoulder carry caber and complete x5 overhead press every 30 yards
• x50 Squat Thrust (caber standing on end rocked back and forth between squatting partners)
• Partners alternate Bearcrawl with Lunges holding caber (x20 yards each)
• Partners alternate Carioka with Lunges holding caber (x20 yards each)
• Two Sets of x25 PLT’s each
• End Curve – Partners alternate Crabwalk with dragging caber backwards
• Final 75 yard Stretch – Partners alternate x10 Burpees with Lunge walking carrying caber

Mosey BTTF for COT:

• Counterama # 12
• Namerama
• Announcerama (see Comments)
• YHC took us out in Prayer

NMS:

• Misery loves company and the first thing everyone said after seeing the cabers was “where’s Wilson?!” …apparently his foresight is spot on. Great mumble chatter this morning and even some of the men broke out in song while caber carrying! Pretty sure DK was the ringleader on that number. YHC usually has the workout well thought out ahead of time, but without enough bricks, improvisation was required – it’s always a challenge to come up with a smooth workout on the fly – appreciate the PAX rolling with it today, and Doozie’s most excellent suggestion for the closing Burpee tradeoff. SYITG!

6 SOJ stallions and one lost Near West Ender met up near the Virginia-North Carolina border for a cold, wet, sunny and 70 degree Thursday gloom. With YHC making his first return to Timberwolf since the fall, YHC came in hot to find Doozy and a suspected clown car eager to start. A few more SOJers trickled in and it was time for launch.

COP

Mosey for a west campus tour eventually landing the track, circle up.

F3 Welcome, Mantra and Disclaimer.

SSHs, DQs, Imperial Walkers, Russian Soldiers, Helicopters, Merkins, Flutter Kicks, Pre-6am Alabama Prom Dates, LBCs and Arm circles (including reverso). Warm in the driving rain? Let’s Boogie.

The Thang

Exercise I – Dean Smith’s Four Corners

run the straight aways on the track, lunge the curves

20s of Merkins, Monkey Humpers, Carolina Dry Docks, Lt Dan’s

Plankarama for the six.

Exercise II – Bleacher Report

3 sets of 10 reps of the following

Benchkicks, Derkins and Bench Dips

Exercise III – Dora

Mosey back past the AO launch (around 5:57am) to the Teacher’s Lot, pair up. Pace car runs the length of the lot and back

100 reverse crunches, 200 Merkins, 300 Copperhead Squats (following a quick audible)

Exercise IV – Ascending Parking Space Merkins

12 spaces – bear crawl, 1 merkin at space 1, bear crawl, 2 merks at space 2, up to 12.

Mosey back for one minute of Mary.

Numberama, Namerama, Hermie took us out.

Fantastic work this morning Men. Appreciate resisting the fartsack and embracing the elements. A strong message from my daily devotional on discipline YHC wished to share:

It feels good to get better.

Messages about improvement tend to highlight themes of discomfort. Topics like sacrifice, toughness, and delayed gratification aren’t just normal, they’re often the central message. Of course a lot of the work is difficult and uncomfortable, but it’s also exciting, fulfilling, and moves you in a direction you want to go. 

Remember that it feels good to get better. Actually, I want you to do more than that. Reignite that flame. Reconnect to that sensation. Recommit to keep it burning.

You feel your best when you’re getting better. Keep that at the center of your attention and you’ll not only push through discomfort, you’ll see it less, feel it less, and feel better about it when you do encounter it.

Discipline is the shortcut. Do the work.

– Brian Kight

Have a great one, Fellas. SYITG.

Two humble warriors arrived in a small clown car to find no other PAX have arrived. Hermie made the call to go get coffee (jokingly) and we contemplated our need to work out in the falling rain. At 5:30 sharp we left the comforts of the car and Mosied on over to light pole alley.

We alternated exercises for the COP

SSH’sx20, DQ’sx10, Jazzercisex10, Hellicopterx10, arm circlesx15 plus reverso, Imperial walkersx10, Russian soldiersx10, Chuck merkins x15,

Mosey to the track for the Thang:

4 corners on the track first 3 rounds consisted of Merkinsx15, copper head squats x15, 10 front kicks per leg, 10 jab uppercut combos’s per side. 2nd round add 5, 3rd round add another 5 to each corner.

Round 4 and 5 change exercises to: 5 burpees corner 1, audible to bleachers for 20 dips, 60 second plank and 20 more dips, run to corner, lunge from 2-3, BS to 4 for 20 LBC’s. Repeato but added incline merkins and step ups to bleacher work.

At this point 1 other car arrived in parking lot and my thought was they are stealing my car so off to the tennis courts we went. Tennis court 4 corners, start 5 add 5 each corner merkins, monkey humpers and LBC. Time was called and Hermie took us out inside my car.

I am pretty sure the details are correct here but it was a tree falling in the woods with no one to hear? Thanks Hermie for pushing me this AM, 2 people can have a nice workout. At one point I called out a 16 count exercise a la DTH but it was to difficult for the PAX to accomplish.

6 SOJ regulars braved the colder than normal 70 degree weather for a Timberwolf beatdown that went something like this:

THANG

Plank while Bullseye gets his gear together.

10 min group run through the neighborhood adjacent to the middle school.

Return to school for COP near entrance: SSH, DQs, Rosalitas, Hello Dollies, Cruncy Frogs

Partner up for Proper Dora: 1 WWII, 2 Merkins, 3 Squats – repeato x100 as a 2some; other partner either run to 2nd lamp pole or bear crawl up and crawl bear down embankment. Nobody bear crawled.

Mosey to parking lot for modified bear-imeter: Partner up: 1 partner bear crawls towards side entrance; other partner runs to side entrance and back; switch; rinse and repeat until both reach side entrance.

Mosey to parking lot for Taylor Goodman Parking Lot Tracers, lead by Taylor Goodman

Mosey back to embankment: lunge up, lunge down, bear crawl up, crawl bear down, lunge up, lunge down

Mosey back to VSF. Plank for 30, down to elbow for 10. Recover.

COT: OC took us out.

YHC had no idea what to do this morning and shared as much in his clown car with Bullseye & OC on the way to the AO. Bullseye mentioned maybe not running so much because of sore Achilles, so why not start with a mile long run.

Everyone quietly crushed the Dora, which is always a crowd pleaser.

No sign of New Market today.

Always great taking the lead.

YHC will be away for 10 days while M Kebab is visiting England (just in time for Brexit and the Coronavirus). Feel free to use my property as an AO for a little field trip during that time. Give me the head’s up, so I can join you.

Announcements: OC hosting poker night Feb 22

Six strong gloom warriors braved the sunny and 72 degree temperatures at Timberwolf. YHC pulled in at 5:26 and before I knew it the time was 5:29 and time to jump out of the warm confines of my car and go. I was armed with a few new (to me) exercises.

COP

Run to the bus loop(where there was plenty of light. Exercises: 10 DQ’s, 20 Imperial walkers, 20 Russian Soldiers, 10 Jazzercise, 21’s (group counts out loud to 5 then silently to 21, PAX stops at 21 in unison or does 5 burpees then restarts). We did 2 sets thanks to PeeDee thinking we were going to 25 (Although according to mumble chatter behind me we should have done another). Merkins 20, LBC’s 20, Hello Dollies 20. Recover

The Thang:

Light pole alley. 1st pole 4×4’s (burpee with 4 pushups and 4 dbl count mountain climbers) Rest 20 of each: 2nd Merkins, 3rd CH squats, 4th WWII’s, 5th Carolina Drydocks, 6th Lunges, 7th Flutter kicks. PAX alternates between AG’s and Plank for the six. I am pretty sure I am missing 3 rounds, it seems to me there are at least 10 poles, it was cold and it is now late so give me a break. YHC then called the mosey toward the flag but not stopping at the flag which was of the apparent thought of the PAX. Mosey to front picnic table. 3×10 dips, 2×10 incline press, 1×10 decline press. Back to the flag it was miller time.

Announcements none, YHC took us out. It is an honor and a pleasure to lead. Thank to this PAX and all PAX, F3 has truly changed my life for the better. Cheers!

6 able bodied men showed up on a pleasant Timberwolf morning and this is how it went.

COP

DQ’s, Helicopters, Jasersize, Cherry Pickers. Mumble chatter was in rare high form as Wilson took the verbal lead during the Q’s cadence and causing the PAX to loose the actual count.

Time to mosey to the bus parking loop

circle up for 20 Nancy Karegans (stand on right leg while doing an SSH) followed by 20 Karate Kids (stand on left leg doing an SSH). Again mumble chatter is high and Wilson did 40 on the same leg, POG followed Wilsons lead and now Moseys to the right.

Stay where we are for a variation of the triple check. Partner 1 American Hammers, Partner 2 is at the other end of Bus loop doing flutter kicks Partner 3 runs. The instructions seamed a little too intense at first but by the third round I think we got it right.

Mosey to light pole alley

Triple check Partner 1 balls to the wall, Partner 2 Plank, Partner 3 run to the end light post (about 5 posts)

Mosey to tennis courts

Prostitute – Corner 1 (10) WWII, Corner 2 (20) Plank Jacks, Corner 3 (30) Monkey humpers, Corner 4 (40) LBC’s

Mosey back to flag in reverse from tennis courts doing 3 burpies at each light post until the gate, follow the perimeter of the school the rest of the way

Number/Names

YHC took us out

NMS

Mumble chatter was at an all time high this morning, so YHC figured it was his job to beat this out of the PAX. The triple check with balls to the wall, planks and a long run seemed to do the trick but just to be sure the prostitute was added for good measure. It’s not a real beat down unless you throw some burpies in there and we had some time to spare so it was either take the long way back to the flag or go directly back and finish with a Mary. YHC got a new pair of kicks yesterday so he decided to take the long way back and test them out.

7 Timberwolves hit the ground running at 530 this morning for a little ground and pound cinder block work!

COP

SSHs x 15

DQ x 10

Helicopters x 10

Jazzercise x 10

Russian Soldiers x 10

Mosey to Light Pole Alley

Break out the Cinder Blocks for Triple Checks

Round 1 – Runner, Curls with Block, Squats

Round 2 – Runner, Laying down Press with Block, Hello Dolly

Round 3 – Runner, WWIIs with Block, Lunges

Round 4 – Runner, Hallelujah with Block, LBCs

Mosey to Wall-

Wall Sits, each PAX Wall Sits for 30 seconds, rest for 10, rotating the blocks for the sits each round.

Back to flag, Burpee Ring of Fire!

Numberama, Namerama, Honeymoon took us out!

Announcements:

Winter Tour – See Oyster

Buy your F3 Shirt – See DTH

Doozy is planning a camping trip, all are invited to join!

NMS:

Strong work by all today! Felt good to ge the blocks out and add some weight to the WO. Great mumble chatter today, mostly around how we are all sore from the previous 2 days of working out! Have a great day men! SYITG!

DUKE

YHC was thankful to make it to another birthday so today’s theme was get to know YHC. One professional driver came in hot at 5:30 on the nose and then we were off, 11 strong.

COP

• 37 (27? 47?) SSH (was going for 37 but top notch mumblechatter made keeping track difficult for YHC)
• 10 Jazzercise (favorite F3 exercise hands down)
• 10 Collard Pickers (YHC is from the Collard Capital of the World, Ayden, NC)
• 10 Hillbillies (self explanatory)
• 10 Russian Soldiers
• 10 Alabama Prom Dates
• 10 Hello Dollies
• 10 Rosalitas

The Thang

• 2 Pack of Boberry Biscuits – 2 laps around the track, mosey on curves, sprint on straightaways, 10 burpees after each lap. Mosey to the field in the middle for
• Beast of the East Carolina: YHC’s alma mater ECU was founded in 1907 so..
• 19 squats
• 7 Chuck Norris’
• 19 Plank Jacks
• 7 No Cheat Merkins
• 19 American Hammers (somehow didn’t end on a 7… YHC did not major in math…).
• New employer Starbuck’s mission statement boils down to “one cup at a time” so run around the school, indigenous people style, last person did 5 Merkins before passing the others
• YHC is a tennis player so we stopped at tennis courts and did some Agassis:
• Karaokes, high knees, ass kickers and running backwards
• BTTF for a round of Mary (encouraging others to lead is favorite part of working in food service mgmt.)

Numberrama, Nameorama (YHC managed to forget age already)

Announcements etc

• Prayers for Aisle 5 as he recovers from surgery

NMS

This has somehow been best and worst year of YHCs life at the same time. Thankful to have F3 to help sort through the morass of everyday life. You guys are awesome! Thanks for putting up with directions still being a bit of work in progress..

YHC was ready for a Hot Potato on this glorious morning. YHC soon learned that he would be the only person holding the potato. No problem, Let’s Roll.

Mosey to the football field for COP… Never-mind, heard a noise.. WE going to the bus loop.

COP:

• 20 SSH
• 10 Copper Head Squats
• 20 Arm Circles
• 20 Helicopters
• 10 Merkins

The Thang:

Mosey to the front of the school. Find Door #1 – Do 1 SSH. Run to Door #2. Do 2 Merkins. run to Door #3 – Do 3 SSH. Keep going to door 22. If the Door is Solid (no windows) do Burpees. (Odd Door = SSH, Even Door = Merkins, Solid Door = Burpees.)

Mosey back to Door #1 for Triple Check for 1.

• 25 Flutter Kicks – Run a Lap
• 40 Dips – Run a Lap
• 60 SSH – Run a Lap

Derkins – While Waiting on the PAX. No other Pax, stop at 20.

Mosey to the Bus Loop. Find Parking spot #2.

• Parking Spot #2 = 2 Merkins
• Parking Spot #4 = 4 Merkins
• Parking Spot #6 = 6 Merkins
• Keep going to Parking Spot #30. (Audible: any variation of Merkins)

Mosey back to the Flag for some Mary.

• 25 Flutter Kicks
• 25 Rosalitas
• 25 Hello Dolly
• 25 American Hammers
• 25 Freddie Mercury
• 25 LBC

Numberama, Namerama, Announcements

YHC took us out… It was a great morning to reflect on the year and to thank Jesus for all the blessings he has provided. YHC is looking forward to the next year and asked for guidance, protection and love. Jesus always wants us to be better. Be a better husband, better father, a better friend but also and most importantly to be better followers in Christ. Thank You F3 for this group of men we get to call friends.

Announcements

• Winter Tour = 1/1/20
• T-shirts = See DTH post
• Convergence = 1/1/20 at the Forge 7am.