Tag: Timberwolf

6 semi frozen PAX showed up to attack the day at Timberwolf (“should I be able to feel my toes?”). YHC wanted to continue the week of themed work outs. Today is the same day that “The Man With The Golden Gun” came out in 1974 so James Bond theme it is!

COP

• 10 SSH
• 10 Don Quixote
• 10 “From Russia With Love” (Russian Soldiers)
• 12 Cherry Pickers
• 1 James Bond (10 count each direction of the finger gun)
• 10 LBCs

The Thang

“You Live Twice” (Mankillers starting at 10)

“Octopussy’ Four Corners

• 8 Merkins
• 18 2-Count American Hammers
• 28 Plank Jacks
• 38 LBCs
• This went by quickly… Doozy asked if this was a “prostitute” four corners, YHC hadn’t heard of that. It was explained. Some mumblechatter (“they suck”). YHC said ok let’s do it and we did for the repeato round.

“Thunderball”s to the wall

• Balls to the wall – One Minute
• People’s Chair -One Minute

“Dr. No” Bearcrawl

• 30 Dips (bearcrawl to next station)
• 20 Rosalitas (bearcrawl again)
• 10 NO Cheat Merkins

Had some time over so we did 2 Boberry Biscuits around track with 5 burpees after each lap, then “Abs Ring of Fire” where each of 6 picked an exercise that was done by the PAX.

Numberama, Name-orama

Announcements

-Winter Tour signup is available for those interested, see Oyster’s Pre-Blast

COT – YHC took us out,

NMS

A lot to be thankful for in the cold gloom this morning. Great work by all of the PAX today. Enjoyed the pass around of the Q at the end! YHC may have had the Q but was influenced by others in the exercise choices today. The push to do better everyday comes not only from within, but from the push of those YHC has chosen to be around these extra frosty mornings. It was a privilege to lead!

Ill make this short, Oyster was Lifo, so the plan was hot potato, kick it to oyster, when he passes it, do 10 SSHs and pass it back to him. It backfired, he kicked the PAX butt with a ton of burpees, sprints, light pole alley, 4 corners, triple checks, and more burpees! Well done Oyster, he even took us out!!

Prayers for Honeymoon, Small procedure being done today.

Prayers for Wilson’s Wife – had Gal Bladder removed

Details coming from Oyster w Winter Tour!

Duke

4 SOJ Warriors were already underway as YHC arrived a little late thanks to a slight delay due to last night’s Hatch green chili dinner. Time to fall in line…

THANG

Nancy Lopez’s COP: SSH, DQs, Jazzercize, Cherry Pickers, Arm Circles, Windmills, Hillbillies, Merkins, LBCs

Hot Potato passed to YHC

Mosey around parking lot to base of hill

DK’s Jackob’s Ladder: Bear Crawl up hill, 1 burpee at top, run down, 2 burpees at bottom. Repeat-o, increasing burps by 1 until the PAX reaches 6. Al Gore. Rinse & Repeat, descending burps from 6 to 1….this time only do burps at the top of the Hill

Mosey to stop sign

DK’s 11s: Monkey Humpers & Box Cutters at the first set of light posts up the Hill and to the East.

Hot Potato passed to Pot of Gold

Mosey to hill again

POG’s sets of 3: 3 Ball Dippers at the first lamp post, run to next, increase by 3 each time up to 12 posts or 36 ball dippers. Audible called at 24, Nancy Lopez threatened to slash tires if more bear crawls are called, ascending burpees at each lamp post instead.

Mosey to stop sign then back to big hill again. Turn around to use smaller hill

POG’s Merkin around the Clock: Bear Crawl up, 10 merks, rotate 90 degrees, 10 more, repeat-o until 40 merks completed. Mosey to stop sign and back. Rinse & Repeat – 8 merks, then 6 merks

Mosey to dumpster wall

POG’s Donkey Kick line of Fire: PAX holds balls to wall, while man on end performs 10 donkey kicks. Pass it down the line.

Mosey back to VSF

COT – PeeDee took us out

Naked Moleskin

YHC looked around the COT and realized that the PAX was relatively new to F3. When asked, they all confirmed they had only been posting for less than a year. Yet, there they were…a PAX of 4…leading the workout as a Hot Potato Q. This is the reason YHC loves F3: no matter who shows, someone steps up to lead. Awesome stuff.

Announcements:

P.O.G. announced his plan to attend a workout every weekday until Christmas! On that note, his VQ is this coming Wednesday at SOT.

HDHH this coming Wednesday at O’Tooles Midlothian.

A mighty 10 strong showed up on bitter cold (Cerano’s car showed 29 degrees) beat down at Timberwolf. The weightmen challenge was on the menu. To make a long store short when YHC was in track the weightmen (shot put/discus) men would challenge the 4×400 relay team (They had to do exercise during relay while we just ran) to relay and if we won we got to run in the meet. This was a twist as in true F3 fashion we all did exercises (see below). Can you guess if I was a weightmen?

5:30 time to Mosey and get that heat flowing:

COP

20 SSH, 10 DQ’s, 15 Jazercise, 15 Arm Circles, 10 Heli’s, 15 IW’s, 15 Merkins, 20 LBC’s. (YHC tries to pick exercises you can abbreviate). YHC may have had a few struggles with cadence but fear not he is going to meet with OC for cadence tutorials very soon.

The Beatdown:

Divide into 3 groups based on running speed: good, better, best. Group 1 (Honeymoon, POG, Dozey), Group 2 (DK, OC,Hermè, ) Group 3 (Duke, Nancy, Peedee). Can you guess which group was the faster group.

G3 Takes off running while G2 does 5 Burpee’s, G1 Al Gore’s until G2 finishes Burpees then does there 5. After Burpee’s take off running. All groups (at corners) do 10 Merkins, 15 WWII’s, 20 CHS’s. Try to catch the group in front of you! G3 completes there 5 merkins on return. Alternate between AG’s and Planks for the six. 3 rounds like that then switch to 20 merkins, 30 MC’s and 40 box cutters for 3 more rounds. YHC had to switch rounds 5&6 off mountain climbers to jump squats due to his shoe falling apart. To the tennis courts for a quick 20 merkin each Ring of Fire and back to the flag.

Always an honor to be able to lead, thank you all!

Dozey was breathing down my neck on the first couple laps. Duke was putting all that running to use and was finishing strong. Hermè may have jumped groups in the middle but was bringing it. Honeymoon had some left in the tank and was determined to leave it out there leading the last few laps. POG worked on his form to help him move from the 1/2 to the full marathon. Peedee great to see you continue to post. DK was pushing leading G2. OC let’s set up that tutor session.

Announcements: TYA Thanksgiving beatdown and Black Friday loop run (see pre blast). F3 day at Duke’s garage for Sunday Football. There may have been more..but YHC was cold and had brain freeze. YHC also needs to work on recording skills as he recorded nothing!

YHC took us out in prayer.

Waiting on any 530 squealing of tires 7 PAX members took off as no other SOJers rolled into Timberwolf for a Hot potato Q.

COP-

SSH x 20

Helicopters x10

DQs x 10

Copperhead Squats x 10

Imperial Walkers x 10

LBCs x 25

Flutter Kicks x 10

Mosey to Back Lo

Marmaduke

11s – Box Cutters and Monkey Humpers, Run Entire length of the Bus Lot

Pass the Q to Honeymoon, Mosey to Front Picnic tables

10 Incline Merkins, 10 Decline Merkins, 10 Dips – All in Cadence

Run Two laps around front Lot then Repeato

Pass the Q to Lug – Mosey to Back basketball courts

Susicidearama – No that basketball season is upon us

Regular Suicide, Backwards out Run in Suicide, Caricoce Suicide Both ways, Defensive Slide Suicide

Pass the Q to Bullseye – Back to Side of School

75% Run down 2 light poles – 90% Back

75% Down – 100% Back to the flag

Numberama, Namerama, Lug took us out.

Hammers and Ales coming up, will add to comments for info.

NMS:

Great Cool morning at T-Wolf, According to the multiple watches over 3 miles were covered today! Strong work men, love to see BoBerry, Nancy and Punxsutawney continue to post and get stronger! Much appreciation to the other Qs this morning . Make it a great day men!

Marmaduke

YHC saw the open Q slot so he jumped on the opening at his favorite AO “The Wolf”. Time to get going on my second Q and hopefully the cadence thing is now worked out. This and my son of all things picked an exercise dice at Dave and Busters from the ticket/junk store (only cost me $40) and I was dying to try it out. YHC was eager to get to the gloom and showed up 5 minutes early for an awaiting Pax. Kudos to Marmaduke, POG and Honeymoon for logging some early extra credit miles. 10 gloom warriors ready to engage at start. While I thought the dice would add some varie Mosey to the front of school zig zagging for COP warm-up. • SSHx20, DQ’sx10, Arm circlesx16 (16 in honor of OC), Windmillx10, Side Lunge (Vanilla Ice) x10 each side, Copper head squat X10, Russian Soldier x10, LBC’s x20, Merkin X20 Counting difficulties were somewhat ironed out, there may have been some moments of mishap.

COP Mosey to Light pole Alley (with said die in hand) The air was thick but Doozy cut us a path, although the PAX dusted him the last pole (about 12ft). With several new pax I thought we should introduce them to light pole alley. I thought the dice would add some variety but several of the same kept popping up, some audible were called. Light poll alley Roll Dice, do exercise, run pole to pole. PAX alternates between AG and planks for the six. Repeato until time expires. Exercises included: SSHx25 x2 Squat JumpsX20 x2 LBC’s x20 Merkens x20 One minute plank There may have been more but it is foggy this late.

YHC looked at watch and 5 minutes to go. YHC had a hunkering for some dips (since it came up on the dice several times)! Off to the front of school picnic tables we went. Dips x40, dips x 20! Back to the flag.

Great job Marmaduke, Honeymoon and POG getting some extra credit. Way to go PeeDee and Boberry for staying with it. Doozy always setting a good pace. Hermie and Punx thanks for pushing me.

Numberama, Namarama, Announcements: Doozy still looking for a name for his new Business. “That’s a Doozy” among others were suggested. Thanks for the honor of leading today. It is always awesome to be around those that choose to be Hero’s and go above rather than victims who blame others for their downs. Thanks NM crew for getting my ass out of bed! YHC took us out!

9 regulars and 1 FNG showed up to Timberwolf this morning! As 530 hit and the FNG was Welcome the PAX was off.

COP

SSHs x 20

DQ x 10

Copperhead Squats x 10

Helicopters x 10 (YHC still half asleep called them windmills)

Imperial Walkers x 10

LBCs x 20

Mosey to top of track

50s

Exercise called – do 50 Reps, Run a half a lap and plank up for the PAX. Goal is to see how many exercises and laps the PAX could complete.

Exercises included – WWIIs, Monkey Humpers, Lunges, Bear Crawls, Freddie mercury, Arm Circles, Partner Leg Tosses, Shoulder Taps…

Mosey to Wall beside Flag, 5 Minute Burpees Countdown

5 Burpees then wall sit till minute is complete, down to 4 , down to 3, etc

Back to the flag!

Numberama, Namerama, YHC took us out

Announcements:

Puppy Pile Sat

Hammers and Ales October 26th – See Lug or Viral

Prayers for Cerrano’s Family

NMS

First, welcome BoBerry to the PAX! BoBerry was EHed to us from a buddy of his in Carolina and he found us on twitter, Respect for posting solo and taking a leap! Great to see Punxsutawney continue to post and get stronger. New market rolled deep this morning with 2 clown cars, next goal is to get 3. Lug got it some extra credit pre=post, strong work brotha! Rosie and Bullseye rounded out the PAX and of course Bullseye doing shoulder taps sounds like someone emptying a clip, so fast! Honor to lead boys, have a great day!!

Duke

5 grizzled veterans showed up for a Doozy Q at Timberwolf to learn a couple new steps for some and a refresher coarse for others.

COP – Mosey to the bus parking lot

Cherry Pickers, DQ’s, Helicopters and Man Killers Mosey to end of lot for Bat Wings (Arm circles X20 IC, Reverse X20 IC, Seal Claps overhead X20 IC, Seal Claps In front X20 IC arms up the whole time. With Shoulders primed and ready move to the wall for ascending balls-to-the-wall – start in balls to the wall position walk down and out to plank position 10 merkins and back up to ball to the wall (X3)

Mosey to the tennis courts to meet the prostitute

Corner 1 – 10 LBC’s, corner 2 – 20 American Hammers, corner 3 – 30 Hello Dollies, corner 4 – 40 WWII’s back to the start after each corner and repeat each corner as you go by.

Mosey to the track

Bear Crawl Inch Worm

A track has 2 straightaways 4 corners and 2 curves on the straightaway PAX lines up in plank position last person Bear Crawls to the front repeat until PAX reaches the other end of the straightaway. In the 1st curve run to next straight away repeat.

Audible was called in the first straightaway (halfway) because with only 5 PAX it makes for a lot of Bear Crawls. Indigenous people run to the other side (halfway point) back into the Bear Crawl Inch Worm.

Mosey to Light pole alley (modified)

YHC made up the exercises as he went along so these may not be in the right order. Start at light pole by basketball court run to next light pole do exercise and back.

10 Merkins, 10 Squats, 20 calf raises, 20 monkey humpers, 20 SSH for Honeymoon

Mosey back to the flag 5 Burpees OYO

Numbers / Names / YHC took us out

NMS:

YHC was looking for something new and interesting to try on the PAX this morning. Some where introduced to my new favorite from Indiana – Man Killers – If you like SSH’s you’ll like these. Bat Wings was a new one for YHC and proved to be a shoulder roster (YHC added the seal claps in the front from what was listed on F3 web site). Following it up with ascending testicles might have been a bit much. But WTH? Everyone knows and loves the prostitute so nothing really new there just hitting the abs hard. Bear Crawl Inch Worm was new and YHC didn’t have a good way to gauge how long it would actually take. We had to make an adjustment half way down the track (mainly because YHC’s shoulders where spent) but still made the best of it.

Notes and Prayers:

F3 RVA retreat

P.O.G. Grandma not doing well pray for his family

YHC’s Mother-In-Law is in stage 4 kidney failure and has been told that she will need to be on dialysis basically until the end.

2 SOJers, a NewMarket Clown Car and an Summer Early Fall Tourist descended upon an AO that YHC had never attended. Having missed the Convergence earlier this week, YHC wanted to see what all of the ruckus was about at Timberwolf. With a departure time of 4:55 from Tuckahoe Regional, YHC headed due south to deep SOJ.

With a stunning six mumble chattering away, the FitBit struck 5:30 and we were off.

COP

Brief mosey to the cul-de-sac for COP

DQs, Copperhead Squats, Imperial Walkers, Arm Circles (both directions), DQs AGAIN

The Thang

Exercise I – Tennis Squares

Mosey to the courts, stumble around trying to find the cage door and find a square on the tennis court. 2 Ladders.

Ladder I – Bear Crawl, Side Shuffle Bear Crawl, Reverse Bear Crawl, 1 merkin. Repeato up to 10 merkins.

Ladder II – Walking Lunges, Side shuffle lunges, reverse lunges, 1 Copperhead Squat. Repeato up to 10 Squats.

Chatter ended around 4 or 5 merkin mark. Al Gore for the Six.

Exercise II – Doras

Partner up, running the longer side of the tennis enclosure and back

• 100 Merkins
• 200 Monkey Humpers
• 300 WWII Sit Ups; Plank Up and stretch those hammies for the six.

Exercise III – Football Circuit

Mosey to the front lot of the school and try to avoid the hi-res orange barrels.

• First Circuit – Side shuffle up and back, flip those hips and find the football like a shutdown cornerback.
• Second Circuit – Karaoke up and back, flip the hips at the middle landscape island. YHC had a hard time staying between the lines and swerved all over the drive lane of the parking lot.
• Third Circuit – A pair of Gassers. POG led the way.

2 minutes of Mary: LBCs, Flutter kicks and Alabama Prom Dates

Numberama, Namerama, Orange Crush took us out.

Nothing like a little ground an’ pound plus some running to bring in the start of the professional side of all things football. You’re a hell of a Dora Partner, Nancy Lopez; you CRUSHED those exercises. Great to see you back out in the gloom Orange Crush and many thanks to the PAX for helping this Timberwolf first timer out. YHC shall return.

Have a great Thursday Fellas!