Tag: Timberwolf

6 PAX showed up in the gloom this morning. Chatter started to flow about the Duke/UNC game but 530 put a stop to that really quickly.

Mosey to Basketball Courts

COP:

SSHx 20

DQ x 10

ArmCircles x 15 Both Ways

LBCs x 25

Imperial Walkers X 20

Mosey to the track

4 CORNERS AROUND THE TRACK

Round 1 – 10 Merkins, 20 WWIIS, 30 Merkins, 40 WWIIS

Round 2 – 10 Monkey Humpers, 20 LBCs, 30 Monkey Humpers, 40 LBCs

Round 3 – 10 Carolina Dry Docks, 20 Flutters, 30 Carolina Dry Docks, 40 Flutters

Round 4 – 50 Forward Arm Circles, 50 Squats, 50 Reverse Arm Circles, 100 Squats

Mosey to Lightpole Alley

Start at first light pole, complete exercise called (Each PAX Got to pick one exercise) run to last light pole, complete exercise again, run back to second light pole.

Exercises included, Wilson’s Sword Fights x 20, Roper’s Hand release Merkins x 20, Gumbo’s American Hammers x 20, Bullseyes Jump Squats x 20, Lugnut’s Hopping Hillbillies x 20, Marmaduke’s Burpees x 5

Circle up for Mary

APD x 20

Hold 6 inches for final minute, hands stretched above the head.

Back to the Flag!

Numberama, Namerama, YHC took us out!

Announcements:

Ruck going on at RAMM tomorrow, See HoneyDo

Murph Friday at Twin Team

Prayers for Honeymoon and Family, His father was diagnosed with colon cancer earlier this week!

NMS

Bullet pointed for time:

• Gumbo Lead the PAX throughout today, crushed it, Strong work!
• Roper Was late because his clothes were still in the dryer
• Zion tore his shoe last night, well done NIKE
• Should he play ever again in college? Tough call, many PAX wish this was a problem we still had
• Mumblechatter was high
• Not as high as the flatulence – Hence the BB title on the smell, credit Bullseye
• Wilson loves running
• If anyone was watching the PAX from the school and saw the Hopping Hillbillies, look for a police report soon, quite the scene
• Something about BB&t and SunTrust, then back to Zions shoe
• Everyone participated in all the exercises as well as flatulence

Have a great day gents! Privileged to get out of bed and be apart of this group, it really is a blessing!

Marmaduke

8 PAX braved the colder than forecast temperature to assemble at Timberwolf for a DK beatdown that went something like this:

THANG

Mosey around school then assemble in parking lot.

Disclaimer, Happy VD, COP: SSH, DQs, SSH (legs in V formation for VDay), Dying Cockroaches (legs in V formation for VDay), Cherry Pickers, 70 arm circles

Mosey down to entrance to school. Line up facing the Hill

Hill Work: Bear crawl to middle, clockwork merkins

Jacob’s Ladder: Bear Crawl up hill, 5 monkey humpers, run down – increase reps by 5 – up to 25, then back down

Mosey past cars to ditch winter hats, them down to track.

Track Work: 25 of an exercise, run a lap – repeato 4x and repeat all exercises from previous laps – 25 Freddie Mercuries (Gumbo), 25 American Hammers (Tobit), 25 Flutter Kicks (Marmaduke), 25 Merkins (Bullseye)

Long mosey back around school to VSF

COT – Marmaduke took us out.

Naked Moleskin

Some dudes arrived early to run/ not ruck. YHC didn’t get the memo after fartsacking this week to avoid the sub-40 + rain…. As a result, the track work didn’t agree with Wilson.

New Market’s flatulence didn’t agree with YHC…and honestly, how do those guys not soil their drawers at each workout trying to out-cropdust the other?

Lug Nut has crushed the last 2 weeks! Keep it up, my friend!

Announcements:

Stuff

8 SOJ stalwarts posted to Timberwolf this morning, but before that, 3 participated in some pre-gloom extra credit. YHC received a text from Honeymoon last night asking if I was up for a few pre-beatdown miles. Sure, why not, so I replied AYE and it was on. We managed just about 3 miles pre-beatdown and completed the 3 with the pre-COP loop around the school with the PAX. Wilson got in some laps around the school for extra credit also. Great idea guys – maybe a regular Timberwolf thing? Way to work.

PAX arrives with Bullseye and DK rolling in hot right before the starting bell (thanks to DK’s extra sensitive stomach this morning) and it was 0530, time to mosey. We did a nice slow lap around the school and circled up in the front parking lot for 1 round of YHC’s solo routine from last week – 1 Burpee, 10 merkins, 10 WWIIs, 10 SSHs. Then on to COP, including:

• DQs
• Helicopters (yes, Wilson, you were doing them right)
• SSHs
• Imperial Walkers
• Tempo Merkins
• LBCs
• Flutter Kicks

THE THANG:

Jacob’s Ladder

Mosey to the first lightpole at the bottom of the hill near the entrance. Exercise was – run to the third lightpole (up the hill toward the bus lot) and perform 1 merkin. Run back to 1st ligthpole and perform 2 merkins. Repeato until you get up to 7 and back down to 1….oh, and each and every time you pass the 2nd lightpole do 1 burpee for good measure.

Partner Work

Slowsey over to the side of the school and partner up. Partner 1 runs across the bus lot to the curb, does 10 single count fast-feet step ups and runs back. Meanwhile, Partner 2 starts at the sidewalk and bearcrawls to the wall, does 10 Donkey Kicks and bearcrawls back to the sidewalk for 10 jumpsquats. Repeato x4. Second bearcrawl nixed after first round so there was time for the jumpsquats.

Mosey over the lightpole alley and reconnect with your partner for 25 PLTs each.

Lightpole Alley Variety Show

Working our way around the back of the school visiting each lightpole for exercises, we lunged (forward and backward), bearcrawled, crawlbeared, bounded (i.e., skipped like school girls and, yes Bullseye, YHC is quite a good skipper, thank you), duck walked, bunny hopped and side shuffled our way between lightpoles.

Exercises included: SSHs, APDs, Scoprion Drydocks, copperhead squats, hillbillies, Hello Dolly, Rosalita, and others…all IC.

ROF – Booyah style

Circle up near the flag for ROF, Boo-yah Style. All PAX in plank, taking turns, 2 PAX opposite each other bearcrawl to the middle, do 5 boo-yah merkins and crawl bear back.

Plank-o-Rama of Pain

Alternating between regular, elbow plank, side planks and some side elbow plank with hip drops (shout out to Phonics!).

COT, Number-rama, Name-a-Rama and YHC took us out with many many thanks for the ability to start my day with this great group of men and this gift of F3.

Announcements: GrowRuck March 22. Inaugural (right Vinny?) F3RVA Retreat Sept. 21-22.

NMS:

What a fantastic morning for some miles and some pain. The sweat was sure rolling by 0615 and it felt great.

Tobit destroyed the Jacob’s Ladder. Wilson destroyed the air quality. Everyone destroyed their gut and their inner sad clown…Flatline – that’s how I spell success!

Way to work men. Truly an honor to lead and participate! Have a great Thursday.

1 eager and excited PAX returning from a week under the weather posted to Timberwolf this morning to bring the pain – after all, he was rested up for his return Q….CRICKETS…0530, decision time.

Mosey around the school (0.37 of a mile for the ongoing debate about the distance around TMS vs MMS) and back to the starting point in case of any LIFOs — REPEAT x5 for about 1.8 miles of a “warm” up.  To be honest, YHC is not sure whether it was relief or disappointment each time I turned the corner and saw no more cars.  Nevertheless, YHC soldiered on and continued to overcome the strong urge to pack up and go find a hot cup o joe.

5 rounds of the following exercise routine:

• 1 Burpee
• 10 merkins
• 10 WWII situps
• 10 SSHs

5 more laps around the school for another 1.8 miles (3.6’ish total).

5 more rounds of the same exercise routine for a grand total of 10 Burpees, 100 merkins, 100 WWIIs and 100 SSHs for the morning.

Solid form plank for 2 minutes (maybe the hardest thing I did all morning?)…0615 – COT, COR, NOR and YHC took “us” out — all back in the warmth of YHC’s car.

NMS:

• The PAX was certainly unwilling this morning but went along and followed YHC’s lead anyway.
• Mumblechatter sucked.
• No 2nd F.
• Plenty of time for 3rd F and reflection.
• Abundance of 4th F…help with the “warm” up.
• Thankful and grateful to be able to get up and do this – even if solo.

Lonewolf out….No More Gumbo For You!

Which has a larger perimeter: Midlothian Middle School or Tomahawk Creek Middle School?

This is mostly what the Pax deliberated during a DK beatdown in the driving January rain that went something like this:

(Please note: From hence forward, “1 Perimeter” denotes 1 Tomahawk Creek Middle School Perimeter, including running down to entrance and back up to normal PAX parking spot)

1 Perimeter

Assemble at main entrance to seek shelter for 3 for COP, completely in conversation: DQs, Imperial Walkers, Squats, LBCs, Dying Cockroaches, Arm Circles

Following, Bullseye’s lead: Set of Moving DQs (move foot forward as you come up)

1 Perimeter

Assemble at main entrance again for BLIMPS down to the drive entrance and back up: forward lunge, backward lunge, forward Lt. Dan Walkers, backward Lt. Dan Walkers, Bear Crawl (made it to bottom, now going back up), Crawl Bear, Walk Outs, backward Crab Walk, forward Crab Walk, forward Duck Walk, backward Duck Walk, bunny hops, broad jumps

1 Perimeter

Assemble close to main entrance for Ciabatta: Step Ups – 20s on, 10s off

1 Perimeter

Assemble back at main entrance for Accelerators – run 75% of straightaway, sprint last 25% – Repeato x 2

Mosey back to VSF for COT. YHC took us out with a moment of silence for government employees who haven’t been paid in weeks.

Naked Moleskin:

It was wet…real wet. But it was warm…like sunny and 70.

Quote of the morning came from Gumbo who said he had started sweating…and YHC reminded him that he was covered in rain…and Gumbo said “it’s sweat; it tastes different.”

The New Market clowns were nowhere to be seen.

Announcements:

Dr. Tryhard Q tomorrow at Twin Team.

Order your F3 RVA shirt here: https://f3.mudgear.com/products/f3-rva-shirt-pre-order Cheers to Dr. Tryhard for coordinating (Döner Kebab is exactly 11 characters…boom!)

Eight warriors graced the presence of Tomahawk Middle School this morning to better themselves and attempt to keep warm.  530 hit and away we went.

Mosey to track

COP

SSH x 20

DQ x 10

LBCs x 20

Merkins x 10

Copperhead Squats x 10

Mosey to 100 yard line on track

100s – Shout out to Sugar Sock, YHC calls out an exercise, PAX does as many as they can until someone completes 100, that person shouts out 100 and PAX jump up and run 100 yards to other end of field, repeat 10 times.

Exercises included – Squats, LBCs, Merkins, Monkey Humpers, Flutters, Hello Dolly, Arm Circles, Dying Cockroaches, Burpees (only 10 per Pax on Burpees)

Lunge to Bleachers

“Catch me if you can”. – Partner up, First partner does 3 Burpees, while other runs backwards around track, once burpees complete run to catch partner and switch places, must complete one lap around track as a team.

Confused Triple Check –

Runner – WWIIs – Dips on Bleachers

Mosey to corner of track

4 – Corners – 10 Merkins, 20 WWIIs, 30 Mountain Climbers, 40 LBCs,

Mosey to Flag

Mary – Rosalitas (20), APD (25)

Numberama, Namerama, YHC took us out

Puppy Pile on the 26th .- Ollivander Q

Growruck call tonight for info see HoneyDo

Word is Dog Pile is a Hot Potato so be ready

NMS-

Tons of mumble chatter this morning, surprising in the cool temps but it was great to hear.  YHC had a cooler in his truck and Mr. Roper asked if it held Biscuits and Sausage gravy.  I hated to disappoint him due to it only having water in it, but it did not deter him from talking about breakfast food for the entire 45 mins.  Im sure everyone ate a large breakfast due to this today, thanks Rope!  Appreciate the PAX indulging on 100s, tip of the hat to Rosie for getting to 100 first the most, also Gumbo and Honeymoon covered the rest.  To answer Bullseye’s question: No if Rosie was not there we probably would not have done the 100s!!  Strong work by all PAX, I love the dedication in the cold weather.  Have an amazing day gents, be that beacon of light that may be needed by someone around you today!!

Marmaduke

Lucky number 7 posted to the frozen tundra that is Timberwolf and all 7 remained in the comfort and warmth of their vehicles until the 1 minute call, then this happened:

Mosey around front and over to the bus lot for COP, including:

• SSHs
• DQs
• Helicopters
• Imperial Walkers
• LBCs

THANG:

Lightpost 11s

Using the 10 lightposts around the bus lot as our stopping points, do a round of 11s starting with 10 slow deep knee bends (i.e., copperhead squats) and 1 2-ct flutter kick.  +1/-1 until 1 squat and 10 flutters. Al Gore for the six

Variety Show Mosey around back through lightpost alley with buttkickers, high knees, Karaoke and layup/skips.

Minutes and Miles

Pick up some goodies left by YHC and form a circle on the frozen field.  PAX will exercise for 1 minute, then run a lap around the track and return to the circle, shifting 1 spot clockwise and picking up with the next exercise.  Repeato x7 so everyone hits each spot and we get 7 laps in.  Exercises included:

• Jump Rope — actual, not invisible (except for Bullseye)
• KB squats with 35lb KB
• KB swings with 25lb KB
• LBCs
• Box Cutters
• Freddy Flutters
• Dr. W (8-ct ab exercise that basically  combines Dollies and Rosalitas – look it up)

Mosey back to the flag for COT, Number-rama and Name-a-rama and YHC took us out.

Announcements:

• Puppypile 1/26 – Ollivander has the Q
• Week O Hardywood continues and the entire PAX is feeling it.  Well done sir.  2 more days to go.
• Continued prayers for Opus’s M and family – hope the surgery goes (or went) well.

NMS:

The SOJ PAX including YHC is still reeling from Hardywood’s beatdown at NoToll.  Kudos and Respect to Hardywood and others who have endured multiple Hardywood Qs in a row.  It takes all you got!

Today was focused on movement, cardio and abs with a some lower body work mixed in there.

Great to have LugNut out at Timberwolf for his second bootcamp this week.  Looking strong brother.

Some great conversation and quotes thrown out during the Minute Circle of Pain this morning.  But it got very quiet when the banjo played.  The fellowship (and laps) made the cold disappear.  Way to work fellas.

No More Gumbo For You!

A solid PAX of 12 were not scared off by a cool rainy, Junary morning….and assembled at Timberwolf for a DK beatdown that went something like this.

THANG

Mosey down, around track, and back up to basketball court.

COP: SSHs, DQs, 5 burps oyo, Russian Soldiers, Backwards Lunges, 5 burps oyo, tempo merks, crab cakes, 5 burps on your own

Mosey down, around track, and back up to end of light post run

Ants Marching:
a Marmaduke tribute, combining The Prostitute and the light posts where each post has its own set of exercises (each assigned by 1 member of PAX). exercises increase in reps by 2 per post…return back to 1 and stop at each before you proceed to the next
Wait on the 6 at the first post.
(Pax member listed below called the exercise)
DK = 2 burps at post 1
Oyster = DK + lunge to post 2 + 4 sshs at post 2 + run back to post 1 + DK
Beaker = Oyster + skip to post 3 + 6 double count plank shoulder taps + skip back to post 2 + Oyster
Gumbo = Beaker + run to post 4 + 8 double count flutter freddy mercury kicks + run back to post 3 + Beaker
Tobit = Gumbo + run to post 5 + 10 double count american hammers + run back to post 4 + Gumbo
Peaches = Tobit + run to post 6 + 12 single count backwards lunges in place + run back to post 5 + Tobit
Bullseye = Peaches + run to post 7 + 14 merkins + run back to post 6 + Peaches

Mosey down, around track, and back up to VSF

COT – Wilson took us out

Naked Moleskin:
Solid SOJ showing yesterday and today, especially given the wet forecast.

The Ants Marching kept us busy….no breaks, really.
YHC is not convinced we’d complete the entire circuit of Ants Marching in 45 min, even if we eliminated the 3 laps around the track.

Has Swirly started wearing a weight vest? (per New Year’s Convergence picture…)

Announcements:
Something about putting weights in backpacks.

7 SOJ regulars posted to a frozen Timberwolf to see what YHC had in store…so did YHC.  After loosely planning a beatdown for SOT and driving halfway to SOT this morning, YHC broke free of the post-Christmas fog, changed course, arrived at Timberwolf with 2 minutes to spare and delivered a beatdown on the fly that went something like this:

Mosey to the the front parking lot for COP, including:

• DQs
• Helicopters
• SSHs
• Merkins
• LBCs
• Flutter Kicks
• Copperhead Squats
• Imperial Walkers

THE THANG:

Compounding 4 corners around the parking lot, as follows:

• Corner 1 – 10 merkins, run
• Corner 2 – 10 merkins, 20 box cutters, run
• Corner 3 – 10 merkins, 20 box cutters, 30 2-ct mountain climbers, run
• Corner 4 – 10 merkins, 20 box cutters, 30 2-ct mountain climbers and 40 jump squats, plank for 6
• Mosey back to Corner 1 with alternating high knees and butt-kickers

Lightpost Hill

Mosey down to the school entrance and work our way up to the bus loop stopping at each of the 4 lightposts as follows:

• bear crawl to first lightpost  and do 20 alternating shoulder taps IC
• karaoke to second lightpost and do 20 monkey humpers OYO
• karaoke to third lightpost and do 20 Freddie Mercuries IC
• lunge to fourth lightpost and do 15 HRMs IC

11s around the bus loop at east lightpost – LBCs and CDDs

Wall sit circuit

• 1 minute wall sit
• 20 donkey-kicks OYO
• bear crawl to curb, 10 merkins, crawl bear back to wall
• Repeat x3

Bench work (Honeymoon’s favorite)

• Mosey to front of the school and each PAX find a bench for 10 step-ups each leg, 20 dips, 20 derkins
• run a lap long-way around the parking lot back to benches
• 10 step-ups each leg, 20 heels to heaven
• run lap long-way around the parking lot back to the Flag

Hello Dolly IC

5 Burpees OYO

COT, Number-rama, Name-a-rama and YHC took us out

Announcements:

• Marmaduke need 5 more coats to get to 100. Find one and bring it to Dogpile.
• Is there a New Year’s Day convergence or just business as usual?

NMS:

It was a cold one this morning, but we still managed to get the sweat rolling.  Great effort by everyone.

Beaker continues to kill it and post religiously.  Well done sir.

Thanks for following all the choose your own adventure beatdown today.  It took YHC a couple minutes to get my bearings and join you guys on Thursday instead of Wednesday, but it was good once we got rolling.

See you in the gloom boys.

No More Gumbo For You!

 

 

8 warriors hit the ground running at 530 this morning, with 1 LiFo joining COP a few minutes late to make it 9 for Timberwolf.

Mosey to Track

COP

SSH x 25

DQ x 10

Imperial Walkers x 20

Merkins x 10

LBCs x 20

Helicopters x 10

Mosey to side of track

Prostitute – 4 Corners return to Corner 1 each round and every time you pass a corner you do that exercise.

Corner 1 – 20 Plank Jack

Corner 2 – 40 Squats

Corner 3 – 60 LBCs

Corner 4 – 80 Monkey Humpers

Mosey around track

Triple Check – Runner 100 yards and back , Lunges, and WWIIs

Mosey (hallelujah style) to Light Pole Alley

Light pole Suicides- Perform exercise at first Light pole, run to last light pole, perform exercise again, the run back to 2nd light pole, repeat until all light poles completed.

Exercises – Merkins, Dying Cockroaches, Burpees, Flutter Kicks, Box Cutters, Shoulder Taps

Mosey to flag

Mary –

10 – Hello Dolly

10- Rosalitas

YHC Christmas gift to PAX – 1 minute of Arm Circles

Numberama, Namerama, YHC took us out!

Announcements:

Murph Friday at Twin Team Tomorrow – Honeymoon is Q, Post!

Marmaduke is still collecting coats, we are 13 away from 100, please help push to try and reach this goal, 2 weeks left

Gomer Pyle has a Missions trip – Lets support him!!  Check twitter and other BB for more info.

NMS

With HDHH taking place in SOJ last night, it was a mystery to who would show up at Timberwolf this morning.  Proud to say that almost everyone from HDHH posted, almost.  While recalling the conversations and food from HDHH, along with the sounds it created in COP, Gumbo posed the question did the Wings and Sausage platter contain Olestra, hence the title of the BB. If you aren’t a child of the 80s or 90s, google Olestra. You can thank Gumbo later.  Strong work by all this morning!!  Great to have Cerrano and Gate Keeper back out this morning.  Still the biggest tip of the cap goes to Beaker, way to continuously post brother, you have bought in, respect!  Great Mumble Chatter this morning.

Gents, Christmas is quickly approaching and 2018 is coming to a close.  Lets keep in mind the real reason for the season!  Love on your kiddos, wives, friends and families, don’t take this time for granted.  Lastly, reach out to that buddy you haven’t talked to in a while, he/she may need it more than you know!  Thanks for letting me lead boys, always an honor and privilege!  See you fellas in the gloom!

Marmaduke