Tag: Timberwolf

With icy Patches still visibly noticeable, 5 Warriors set out on a slow mosey right at 530am, hilarity ensued.

How it went Down:

Walk to bottom of school entrance, then lunge up the hill to the back bus loop.

COP

SSH x 20

DQ X 10

Imperial Walkers x 20

Merkins x 10

LBCs x 20

Helicopters x 10

Mosey to front of bus lot

Ascending light poles – 4 merkins, increase by 4 for 6 lights, last light was 24 merkins

Descending light poles- 24 LBCs, down to 4 for 6 lights

Plank

Move to side of Lot

5 Burpees OYO cause Wilson was bitchin

11s

Flutter Kicks (Roper called) and SSHs (Bulleye called)

Mosey back to front of bus loop and Lunge back down the hill we originally came up, from there walked back across the ice past the flag

Wall Sit Burpee Combo

30 Second Wall Sit – 5 Burpees

30 Second Wall Sit – 4 Burpees

30 Second Wall Sit – 3 Burpees

30 Second Wall Sit – 2 Burpees

60 Second Wall Sit – 1 Burpee

Circle Up

2 Rounds of Merkin Ring of Fire

1 Round of Burpee Shuffle

Back to the Flag

Numberama, Namerama, YHC took us out

Announcements

HDHH Next Wed Capital Ale House in Midlothian

Prayer Requests for Gumbo’s daughter/ MRI today for Concussion, She’s a Champ and will rock it!!

Awesome news from MR. Roper – his son passed his welding test, he is now officially certified!  Congrats!

NMS:

So with Wilson and YHC getting a pre ruck in, we were able to scout out the AO and how the recent storm had effected Timberwolf.  On our very slow ruck we discovered that we now know why CPS is still out, tons of ice everywhere. Once the PAX was walking to drier spots, Mr. Roper informed us we could have just gone to the mall and walked laps in the warm heated building.  From there the conversation took a 40 minute turn into naming all the stores that were always there, fashion trends, and restaurants we all grew seeing at the malls in the 80s and 90s.  The workout was great with limited spots to pull from.  Everyone crushed it and YHC appreciates the PAX for understanding safety is key.  I will list a few of the topics and mall trends we discussed below, feel free to throw in your favorite mall store as a kid, this morning was a great walk down memory lane!  See you boys in the Gloom!

Cinnabon, Mrs. Fields Cookies, KB Toys, Kmart, Things Remembered, Orange Julius, Leggett, Disc Jockey, Foot Locker,Sears, Circuit City, Radio Shack, Any Chinese Place giving a free Sample, Trans Ams, Parachute Pants

*** Winner of the Day – YHC mentioned JAM Shorts – Gumbos response – Which Doubled as Parachute Pants for him”

Marmaduke

 

 

The warm cars were enough to keep the few PAX in the vehicles until a minute or so before launch.  The goal of the day was to keep everyone moving, no ground and pound today.  The 4 PAX ready to go at 0530 headed out for a warmup lap around the track that included high knees, butt kickers, slides and let’s call them layups (skips if you’re so inclined).

THANG

The Cooper – Start with 10 burpees, 10 squats, 10 merkins then run a lap.  Drop one for 9 of each, run another lap, repeato until 1.  Added twist, after every 2 rounds circle back for the 6 to keep everyone a little closer.

Wrap up with a little Mary – Freddies, Alabama Prom Dates and American Hammers.

After the first lap YHC and Honeymoon heard voices behind us, then Beaker shows up alone.  Is that Peaches back there talking to himself?  Is he cursing the Q this early in the beatdown?  Out loud?  On the way back to pick up the 6 after the 2nd lap, Beaker informs us that Mr. Roper found us…that explains the voices.  Beaker crushed it, finishing the whole thing with time to spare.  Mr. Roper had Peaches’ ear through the whole thing and kept him pushing through it all.  Glad Mr. Roper showed up after giving a tour of the James Center last night for the Richmond BizSense Hard Hat Happy Hour.

HDHH at Capital Ale House in Midlothian on 12/19.  Invite someone you are EHing or that hasn’t been out in a while.  Let other some of the other F3 guys work the EH for you.  Pre-blast coming soon.

Ghost Flag will be at YHC’s annual 12 days of Christmas beatdown on 12/18 at NoToll.

Marmaduke is collecting coats.

Have a great day today.  This is a great time of year to reach out to someone you haven’t talked to recently and make a connection, EH or not, it’s worth it.

9 Warriors broke free of the fartsack this morning to post on a chilly morning at Timberwolf.

COP-

SSHs x 20

Arm Circles x 15 – reverso

LBCs x 40 – Tip of the hat to Gumbo

Merkins x 10

Copper head squats x 9  – not sure why I stopped at 9

Mosey to bottom of bus lot

Triple Check – THE LONG WAY

Runner – Runs complete Lap around entire school

Other 2 partners do 20 PLT every time the exchange is made before starting other 2 exercises

Exercise 1 – WWIIs

Exercise 2 – Squats

Lunge it out for the Six

Mosey to back tennis courts

4 Corners

Corner 1 – 10 Merkins

Corner 2 – 20 Box Cutters

Corner 3 – 30 Monkey Humpers

Corner 4 – 40 SSHs

Plank up

Mosey to Flag

1 Minute left 7 Burpees OYO

Numberama, Namerama, Honeymoon took us out!

Announcements –

Still Collecting Coats through end of the year

GORuck in March – See LabRat and HoneyDo

NMS:

It was great to almost hit double digits this morning at Timberwolf.  Also great to see Cerranno back out this morning as well, he may have picked the coldest of the winter so far to re-join us, strong work.  Great pairing up with DK and Bullseye, appreciate the push fellas.  Rosie flew around the school and set the pace for Honeymoon and Wilson to try and match his time, all 3 crushed it.  Oyster and Beaker also braved the cold this morning and rocked out the triple check with Cerrano.  I appreciate you guys allowing me to lead and not moaning too much about the lengthy run.  Always an honor gents!  Reach out to someone today who may need an extra little light in their lives!  Have a great one, see you in the gloom boys!

Marmaduke

 

 

 

1 out of towner and 1 local escaped the fartsack on a sunny and 70 (35 and rainy) morning at Timberwolf.  Dana arrived early and not knowing where to park, followed a teacher into the main lot.  After getting out, convincing her that he was not a predator and was only a fool looking for other fools to workout with in this lovely weather, he found YHC pulling into the lot.

It was quickly agreed that the weather sucked and there was no reason to roll around in the mud like we did at NoToll.  A run on the track and around campus with some stops for merkins was completed.  A few miles covered at a nice easy conversational pace.  Good to get to know Dana, who will likely be back for work every few months.  Now he knows where to go and will hopefully be greeted by more PAX next time he visits Timberwolf.

Next Thursday, celebration of the First Thanksgiving.  6am at 45MOM.  No Timberwolf unless New Market wants to take the lead.

8 Warriors were ready to roll as the clock struck 530 this morning at Timberwolf.  But wait, there are headlights coming, its Rosie, so 3 burpees OYO as Rosie emerged from the car, then the PAX was off and running.

COP-

SSH x 20

5 Burpees OYO

Imperial Walkers x 20

5 Burpees OYO

LBCs x 20

Merkins x 10

Arm Circles x 15

5 Burpees OYO

Mosey to Track

The Prostitute – Start at corner 1, exercise, move to corner 2, repeat exercise every-time you cross a corner, all the way up to 4 corners.

Corner 1 – 25 Merkins

Corner 2 – 50 Flutter Kicks

Corner 3 – 75 Squats

Corner 4 – 100 LBCs

Plank for the PAX

3 Groups of 3 for Triple Check

Exercise 1 – WWIIs

Exercise 2 – Box Cutters

Exercise 3 – Runner 100 yards and back

Al Gore

Plank

Mosey to Side of School

Wall Sits – 30 seconds on wall, 5 Burpees, 30 seconds on wall 4 Burpess,  Made it down to 2 before time was called

Mosey to Flag

Numberama, Namerama, Honeymoon took us out!

Announcements:

Hammers and Ales this Sat Night – See Viral

GO Ruck event in March

Marmaduke Still Collecting Coats

Text  encouragement to all the PAX members who are in the 1/2 Marathon festivities this weekend, good luck fellas!

NMS:

First and foremost, 9 strong at Timberwolf is great numbers, way to work men!!  Great to see Bobber back out after a small break, as well as Peaches is becoming a regular, strong work!  DK and Bullseye have been crushing the clown car in SOJ lately, as well as crushing the workouts.  Great work by Mr. Roper as well for posting and providing the mumble chatter for the full 45 mins.  Rosie did Rosie things, completing the corners in a very quick fashion.  Honeymoon, Wilson and YHC got a 2.5 mile ruck in before the 530 post.  Awesome stuff and Strong work by all.  Always a privilege to lead this group, and honored to do so……..OH!!! and the Q sheet for Timberwolf is WIDE OPEN, Please feel free to sign up.

#KEEPPOUNDING

Marmaduke

 

After SOT yesterday a couple SOJ regulars noted that they would not be attending the Rosie Q at Timberwolf, apparently word got out in New Market too with a no show from that contingent.  Fortunately Beaker showed up to keep YHC company.

Mosey around the parking lot checking out a potential LIFO, no dice, unless the teacher wants to workout in khakis (Ask Vinny if yard khakis are acceptable workout attire).  Warmup IC and In Converstion with Helicopters, DQ, Arm Circles, SSH, LBC, Merkins, IW.

Mosey to the bus loop for Blackjack – start with 20 LBC on one side of the lot, run across do 1 merkin – continue adding up to 21 to 1 LBC and 20 merkins.  Easy mosey to Light pole alley.

Alternate choosing exercises and movements between poles.  Assortment of Squats, box cutters, Freddie Mercurys, merkins, SSH, Alternating shoulder taps and others, closing out with American Hammers.

Thanks for keeping YHC company and setting the pace Beaker.  After a night of hanging at a neighborhood fire pit and sampling the kids candy the “in conversation” pace was appreciated.  A total of 250 merkins were dropped on the 2 PAX to get started on November the right way.  This all went down the morning after YHC’s namesake, a not quite washed up Derrick Rose, dropped 50 in an NBA game.  After multiple knee surgeries and bouncing around the NBA, he’s still got it.

Thanks for indulging me and letting me lead you through some merkin heavy work this morning Beaker.

Have a great day.

7 Regulars and 1 FNG broke out at Timberwolf on a frosty morning.  Once the FNG was introduced and 530 hit, the PAX was off.

COP-

SSH x 20

DQ x 10

Helicopters x 10

Arm Circles x 15

Merkins x 10

LBC x 20

Imperial Walkers x 20

5 Burpees OYO

Mosey to Bus Lot

Lightpole Ladders

Going Up – 2 Merkins at first pole, increase by 2 every pole till complete, Last pole was 20 merkins

Going Down – Start with 20 Box Cutters, decrease by 2 every pole till complete

Mosey to side of school

Dora –

Runner, runs over, runs backwards back

100 Monkey Humpers, 200 Squats, 300 LBCs

Mosey to Lightpole Alley

PAX Call to Duty – Each Pax Member picks an exercise and how we get to next light.

Ranged from  – Burpees, Merkins, Leg Lifts, Squats, Backwards Lunges, Backwards Bear Crawls, Freddy Mercury, American Hammers, Alabama Prom Dates, and Plank Jacks

5 burpees OYO, Back to the Flag

Numberama, Namerama, YHC took us out

Announcements:

Hammers and Ales Nov. 10th – See Viral

Puppy Pile this Sat at 7am

Please bring any donations of coats, hats gloves, anything that can help to an AO, Anyone in New Market can help collect.

NMS-

Awesome morning gents!  Welcome to FNG Gatekeeper, you crushed your first day. TCI Claps to DK for continuing to EH, well done brother.  Also great to see Bullseye, Beaker, and Peaches out as well.  All 3 men have become regulars, to the point where the PAX discovered this morning that it is time for Bullseye to get on the Q sheet!  There was an odd odor this morning at T’wolf though, oh wait, Wilson just didn’t fart, the air was clean and fresh today!!  Just kidding, strong work by Wilson and Honeymoon as well! Mumble chatter was great, I’m sure i missed some trying to warm up, so feel free to add.   Honor to lead this morning gents, appreciate the opportunity and the push to get better!.

Be light for someone today!  See you in the gloom!

Duke

 

2 Runners, 2 Ruckers, and a SOJ regular obviously didn’t check their thermostat before departing the house this morning, but posted anyway!

COP-

SSH x 20

DQ x 10

Imperial Walkers x 20

Copperhead Squats x 10

Merkins x 15

LBCs x 20

Mosey to Light pole Alley – 11s (Distance about 100 yards)

Jump Squats and Box Cutters

Mosey to front lot – Pass Q to Gumbo

Gumbo calls – 7 mins of Old Glory

Corner 1 -20 Merkins

Corner 2 -20 Jump Squats

Corner 3 -10 Burpees

Corner 4 – 20 WWIIs

As many times around as you can in 7 mins.

Pass Q to Wilson-

Wilson calls circle up for Mary

Homer to Marge variance

Holding V ups

Supermans

Holding 6 inches

American Hammers

Passes Q to Oyster

Oyster call for a Merkin ring of Fire

Passes Q to Rosie – Everyone grumbles

Rosies mosey to flag and circles up

Crunchy Frogs x10

Freddie Mercury x 20

APDs x 20

LBCs x 20

Peter Parker x 10

Parker Peter x 10

Recover

Numberama, namerama, Rosie took us out!

Announcements:

CSAUP

Hammers and Ales Nov. 10th – see Viral

Bring Coat donations on Saturdays – see Marmaduke

NMS-

So much happened in this short 45 mins the 5 of us were at the AO that i’ve decided to bullet point it to summarize:

• Respect to Rosie and Gumbo for knocking out their miles before posting
• WIlson and Marmaduke may have witnessed a body dumping occur before workout, keep eyes on news channels today
• Rosie has admitted he knows what exercises to expect from a M’Duke COP – NOTED
• The gates being open at TImberwolf create a real danger for cars coming through, not really, but we are jumped when car came around the corner
• Old Glory still is painful on a smaller lot and for only 7 mins
• Rosie smoked the PAX on all segments – Gumbo wins the line of the day -from National Lampoons – “Im like the dog in the movie – Poor little guy probably tried to keep up for the first mile or so” . Well played Gumbo!
• Women walking up on 5 random guys doing box cutters at a middle school at 545am – Probably not going to get the “Good Morning” comment reciprocated
• Wilson’s farts still smell no matter how cold it is outside
• Wilson as we held 6 inches made the PAX call out their favorite donut – Best answer goes to Oyster – Simply Stated – DONUTS – game over!!
• Oyster learned not to pass Q to Rosie – not what the PAX wanted to hear with 7 mins left in the workout
• YHC learned that doing a crunchy frog on an incline is not possible at his weight and body shape, decline is much easier
• All PAX made themselves better by not only  posting this morning, but also leading at some point.

Have a great day men!  It was an awesome morning in the cold!

Marmaduke!

 

 

 

Slow day at Timberwolf as YHC stood in the flag waiting for Gumbo to return from his EC mile.  Beaker was riding solo this morning with the New Market crew being otherwise occupied on this lovely October morning.

On the initial mosey to the parking lot YHC mentioned that YHC’s M has been doing a workout that did a lot of things that we already do.  After having her list the order of things to try it out on the PAX, YHC forgot to review it this morning and was struggling to remember of the list of 10 exercises.  Since YHC had nothing else planned we were going to try it out anyway traveling around the bus loop.

Warmup with DQ, Helicopter, SSH, Hillbillies, LBC in the parking lot then mosey to the bus loop for the main event.

Inchworm – walk hands out, feet in x 4

Inchworm x 4, Spider merkins (staggered hands w/ Peter Parker) x 4

Inchworm x 4, Spider merkins x 4, Diamond (Grasshopper) Squat Jumps (Feet apart, together, apart, together = 1) x 4

3 above + Duck walk (4 steps =1) x 4

4 above + Flamingo kicks (1 leg deadlift, 1 leg behind) x 4 each side

5 above + Gorilla walk x 4 each side

6 above + Bear Crawl (4 steps = 1) x 4

7 above + Crabcake w/ dip x 4

8 above + Donkey Kick w/ Frog jump x 4

Do an additional 4 rounds of all 9 exercises while traveling around the loop keeping the PAX together.

Mosey around the back of the school and in keeping with the 4x theme, 4 burpees to close out the final seconds.

Announcements –

• Coat donations – See Marmaduke
• Healing Place Running – See Swiper
• CSAUP 10/20 – See TYA

Great to work today with Beaker and Gumbo.  Thanks for indulging me with this experiment.  It was probably better to try with a PAX of 3 and no one that struggles with instructions.  Bonuses for this beatdown were keeping the PAX together, no running (Wilson) but constantly moving, and the options for alternate exercises or lower reps.  My M recommends no warmups and going through the entire thing 8 times, not 4, and the missing 10th exercise was Breakdancers, there’s always next time.   This is not a workout to forget gloves.  Expect to see the Spider Merkins again soon if Gumbo has anything to do with it.

Enjoy your 90 degree October day gentlemen.

 

7 Warriors graced the Parking lot this morning shortly before 530.  With an introduction complete to Pew our brother in town from Alabama, we were off for a fall like morning beatdown.

COP

SSH x 20

DQ x 10

Copperhead Squats x 10

Helicopters x 10

Merkins x 10

LBCs x 25

Arm circles x 15

Mosey to bottom of lot.

Parking Lot 11s

WWIIs and Box Cutters

Plank

Lunge half way across parking lot and back

Mosey to bottom of bus Loop

Triple Check

Runner , Flutter Kicks, and Squats

Mosey to bottom of hill

As a PAX we work our way up the hill – Ass Kickers, High Knees, Bear Crawl, And Lunges

Mosey to side of School

Wall Sits for 30 Seconds  – the 5 burpees, 30 seconds of wall sits 4 Burpees, repteato down to 1

Mosey to Tennis Courts

4 Corners – Round 1 – 10 merkins, 20 Mountain Climbers, 30 LBCs, 40 SSHs

4 Corners Round 2 – 10 WWIIs, 20 Flutter Kicks, 30 Box Cutters, 40 Jump Squats

Mosey to Flag –

1 Minute Left – Burpee Shuffle

Numberama, Namerama, YHC took us out

Announcements;

Tool Bank HH – See Viral for details

Coat Donations being collected on Saturdays – See Marmaduke

CSAUP – Oct 20th

Puppy Pile this Sat 7am – Marv has the Q

NMS

First of all welcome to our PAX brother from Mobile Alabama, it was great to have you out this morning PEW.  The Mobile F3 has been up and running for a couple of months now and they are leading on their own for the first time this SAT, awesome stuff and we wish them the best of luck, you guys will crush it.  Great to see Sparky back out this morning at Timberwolf.  The SOJ crew has passed the rule that he can no longer Q with coupons until he takes the pain to another AO first before returning back to Timberwolf, Sparky is up for the challenge so keep an eye on the Q sheet.  Gumbo and Rosie demolished the 11s like it was a walk in the park, way to work fellas. Beaker is getting stronger and faster and its awesome to see is growth and commitment, keep it up!  Always great to partner with Oyster and YHC loves the mumblechatter that comes along with it, and if youd dint know, Oyster is fast.  Strong work this morning fellas, its an honor as always to be allowed to lead this group.  make it a great day and be a beacon of light for someone who needs it today!  See you in the gloom!

Duke