Tag: Timberwolf

Intro: 2 friends showed up, ready to take on the day. YHC was very happy to see bullseye this morning. I was contemplating running laps if it was a solo workout but Bullseye and YHC decided we would tackle the morning with a hot potato.

Warm Up: 20 SSH, 10 DQ, 10 Merkins, 20 LBC, 10 Arm Circles – reverso.

Thang:
Mosey to the 1st light pole.
1. 10 merkins, reverse run to the last light Pole 10 squat jacks. Run back. (Jump over snake)
2. 10 Supermans, reverse run last light pole, 10 lunges. Run back
3. 10 Merkins, reverse run last light pole, 10 squats. Run back
4. 10 walk out Merkins, reverse run last light pole, 10 single leg squats. Run back
5. 10 something, reverse run last light pole, 20 tempo curb jumps.

Mosey to Football Field – 4 corners X2
Corner 1: 10 Merkins
Corner 2: 20 Squat Jumps
Corner 3: 10 Burpees
Corner 4: 20 WW2
Repeat.

Mosey to the walkway. Slow deep Lunges to the Trailer. Mosey to Wheel Chair Ramp. Arms on one side of the rails legs on the other — walk to the top. Repeat alternating sides. Mosey to the Front of school. Picnic Table — Dips x10, Derkin’s x10, Step up x30. Repeat. Mosey to the entrance. People Chairs 30 seconds, Plank with feet on the wall. Repeat x4

Mosey back to the Flag.

NMS: YHC turned 46 today. It’s hard not reflect on how much F3 has changed YHC life over the past few years. It’s pretty amazing how getting up early, working out with friends can change so many other parts of your life. Glad we can start the day with F3. Thanks Bullseye for leading most of the hot potato and the mumble chatter. Much better way to start the day than doing laps around the track. Now go take on the day!!

Announcements:
– Convergence 0700 Labor Day Monday – Timberwolf. (YHC is hoping all my headlocks come through).
– Retreat 9/21. See Vinnie for Cornhole sign ups.

It was a quiet morning at Timberwolf, YHC arrived while Oyster doing calisthenics under the lights. With no Q on the Q-sheet and no headlights headed our direction we did a lil jig to the upper parking lot to watch for stragglers. The plan was a hot potato so Oyster took over for trying to make a circle out of two people.

COP looked like this:

• SSH
• Don Quixotes

YHC picked a couple more diddies and forgot to pass back the potato. The rest looked like this:

• Arm Circles
• Russian Soldiers
• A couple other things

Mosey to the basketball courts for some Doracides

• 100 ‘merkins
• 200 squats
• 300 LBCs

Mosey to the football field for some grande escalating 4 corners

• 10 ‘merkins (carolina dry-docks, wide, diamond, regular)
• 20 squats (alternate monkey humpers)
• 30 WWII’s
• 40 Plank Jacks

Reverso!

Mosey over to the track for a Miracle Lap (One lap around track and change exercises every 40 yards)

• Crab Walk
• Dips
• Lunges
• Bear Crawl
• Incline Merkins
• Decline Merkin
• Plank Walk

Mosey back to the imaginary flag for a final COP

• Flutter Kicks
• Rosalitas
• Alabama prom dates
• Hello dolly

Finish out with a COT

YHC was welcomed to the gloom by 14 eager warriors on his 

VQ.  Timberwolf was the setting which worked out great because my nephew loved Wolves and Sharks.  

Mosey to the bus circle for COP.  It appears YHC had some difficulty counting and will practice that for next time.  Don Quixotes (slow in honor of wilson), Arm circles,LBC’s, Merkens, There may have been some other exercises?

Mosey back by YHC’s car to pick up my Buddy.  Carry buddy (67lbs. Heavy bag)  to track and start deadman carry. I was originally planning partners could carry Bob but after carrying Bob to the track I made my first audible thinking 2 people are going to struggle here.  Partner up.  Half the PAX runs a lap of track alternating carrying Bob.  The other half does alternating exercises.  5 rounds equals 5 track runs with heavy bag and 5 rounds of exercises.

Round 1 100 Merkens, 100 LBC’s

Round 2 100 squats, 100 World War II’s

Round 3 100 Hello Dollies, 100 Flutter kicks

Round 4 50 Carolina drydocks and 100 Russian Soldiers.  

Round 5 100 Squat Jumps and 100 single count mountain climbers

Numberama, namerama

Back to flag 1 minute to spare so squats as a group.  

Announcements:

I let everyone know the carry was in honor of my sister and nephew. My nephew Kristopher passed away at 28 years old and I was in Ohio this week for funeral.  At 18 months Kristo was diagnosed with cancer.  Heavy rounds of Chemo left his immune system weak which caused spinal meningitis.  He has lived in a mostly vegetative state since.  Doctors gave him 12 months to live.  My sister was not having any of that and nursed and carried  him through 28 years of life.  He lived the best life he could traveling Europe and South America. Swimming with Dolphins and seeing Andres Bocelli every chance he could.  Thanks for the well wishes and thanks to the New Market crew for offering to take my spot if I did not make it back in time.  

Mousetrap VQ Twin Team tomorrow.  

Gentleman it has been an honor to share the gloom with you. You can make many excuses not to do this but it is great being around a group who make the choice to do something and start their day with a solid beat down.  I am very grateful to Wilson for dragging my ass here and all of you who inspire me.  BTW this was a great way to slow down Tobit and Doozy.  Beaker said he thought we were going once around.  Marmaduke looking like he was shot out of a cannon every time he grabbed the bag.  I heard Rosie and POG would not give up the bag.  Shout out to Corned Beef for making the Trek from D’ville.  Transfers from Bullseye to Beaker were fun to watch with the 12” height difference.  Herme was quiet in the car, I think the beat down was fierce but had to ask because the Q adrenaline makes it hard to gauge.

Closed in prayer.  Prayers for Orange Crush and my sister.  YHC took us out.  

I am sure I missed something and will do even better next time. 

3 Summer Tourists got their Passport stamped to cross over in to Timberwolf. With 2 minutes to spare it was looking like a Tuckahoe/Daville takeover until Tobit pulled in to carry the SOJ flag. It went down like this:

COP – SSH, Hairy Rocketts, Merkins, Flutterkicks, Helicopters, IMperial Walkers.

Head to the Track – Run length of field, 5 V-Ups, run back then 5 HRMs. Repeato but increase reps by 5 up to 25. Back to Tennis Courts. Bear crawl 1st & 3rd court, Lunge 2nd one. Back Crab Walk 1 & 3, bunny hop 3rd court. Last round Broad jump burpee 1&3 court, backwards run 2nd court.

Dora 123 – 100 Merkins, 200 Donkey Kicks, 300 Squats. Then 3 sets of Boxing Cockroaches. Start at 25 then 30 & 35. Back for some Mary, 10 burpees, and finish up with 20 Pickle Pounders. Wheelie took us out.

NMS – To keep progress going on YHC’s summer tour nothing works like signing up for the Q. On the Powhite at 5:10 YHC saw a F3 sticker on a Subaru so it seemed tourists were on their way. It took YHC a moment to recognize Wheelie without his beard.

EF Hutton, true to his word, arrived next and then Tobit saved the day for SOJ. I guess the New Market gang does not post mornings after it rains…

Lots of toads around Timberwolf this morning but hopefully none were harmed by the PAX. At the end Wheelie shared with the PAX that he had no done Pickle Pounders at an F3 workout, so Daville you guys need some more practice.

Bullseye and YHC were discussing how much we missed Orange Crush and DK in the gloom after SOT yesterday so we took it upon ourselves to hit them up with some light EHing. Bullseye offered the ride and I may have tempted OC with the lure of reliving Field Day glory with an egg toss. Alas no egg toss but is was enough to get them both out to enjoy some perfect weather in the gloom. Sunny and 70 is nice but with the way I sweat, 60 sounds much better.

0530 hits and Flange was still cleaning his truck or something but Garmin Mean time governs so we took off in a direction he could keep us in sight. Over to the tennis courts for a warm up, partly In Conversation because, DK. DQ, Helicopters, Angle Grinders (it’s a new one for most but a good one) and LBCs.

Mosey over to the track for some Lindsays. Rounds of 30-10, 25-15, 20-20, 15-25, 10-30 with a 100m run in between each round to end where we started. 4 rounds for a full mile, exercises were: Merkins/Squats, Mtn Climber/Ball Dippers, CDD/Monkey Humpers, SSH/Imperial Walkers (PAX choice, DK bailed on his original Arm Circles choice for SSH and YHC gave Bullseye a choice since he’s nursing a back injury). Apparently he was afraid we’d look too much like Cat Burglars.

The field at Timberwolf is in as good a shape as NoToll with higher cut grass. Couldn’t stay off of that so we took a slow mosey to the middle for some EMOM Burpees – First minute 6 add 1 each minute up to 10. Back to the parking lot for some Mary – FM, AH and Dollies.

NMM

Great to have OC and DK back out, although DK says he has posted but vacations and Summer Tour has had AOs with varying numbers all over RVA. Sorry to OC for the lure of the egg toss but I’m pretty sure he would have shown up without it. Today’s message, reach out to that guy that you haven’t seen in a while and offer a ride to an AO. Sometimes all you need is a little push and that’s what F3 is about. The DaVille/Atlee/Hanover directions saga is entertaining to say the least, nothing like trusting Google Maps. It was mentioned to one of the IT gurus but we might want to keep it purely for the entertainment value. Good to see Sonic hitting another AO after getting used to things at NoToll. Cerrano and Hermie represented New Market with tourists, travelers and vacationers spreading their numbers thin.

Carytown coffeeteria was excellent 2nd F although the customer service could use some help. I think even the ladies at OTB could teach them a few things and that’s saying something, just ask Wilson. Thanks for the energy balls DK.

You would think there’d be at least one New Market veteran to welcome DTH to his first Twolf Q, but I suppose summer tour, vacations, and the general fear of a DTH beatdown was enough to keep them away. Admittedly YHC was second guessing Google Maps on finding the right address, but then a neonLED-lit cyclist pulled up to to YHC idling car. YHC asked, “hey where do we park around here?”, and SCAR replied “no idea, first time here”. Then whilst getting acquainted with the man, Double Mint pulled up with his shiny Mercedes, and gave the same answer. So we decided the side of the school would be fine, and planted the DTH Forge SF. We took our time stretching and talking about F3, but without any obvious late-comers, YHC said “OK, let’s have a look around’l

The THANG:

Mosey around the entire back half of the area, noting SCAR left his bike light on, the loop brought us back to where we started. YHC gave the usual F3 greeting and disclaimer, and we moseyed to the front of the school for COP #1:

• YHC promptly pulled out the F3 deck to see what the good Lord had in store:
• Carolina Dry Dock x10 IC
• Plank Jack x25 IC
• WWII x10 IC
• Burpee x25 OYO
• Bernie Sanders 75 yrds & back

Mosey to bus loop for COP #2:

• HRMerkin x10 IC
• High Plank x90sec
• Diamond Merkin x10 OYO
• Calf Raises x100 OYO
• Hand Clap Merkin x10 OYO

Mosey to Bball Court for COP #3:

• Lunge ea leg x10 IC
• Sprint 400 meters (around T courts)
• Flutter Kicks x100 OYO
• Oblique Crunch x15 ea side
• JOKER: Read aloud “Leave no man behind… But leave no man where you find him.” Each man carried the length of the court between the other two, feet held off the ground, arms over shoulders.

Mosey to Track for COP #4:

• Ball Dippers x10 IC
• Dips x25 OYO
• Smurf Jacks x25 IC
• Butt kicks 4-ct x10 IC
• Werkins x25 OYO

Mosey to other side of Track for COP #5:

• Freddie M’s x25 IC
• Elbow Plank x60sec
• SSH x100 OYO
• Rosalita x10 IC
• Karaoke length of track & back

Mosey BTTF:

• High Knees x10 IC
• Mtn Climbers x25 IC
• TIMES UP! 
• JOKER: Read aloud “The jester is the temptation of the flesh, that hinders acceleration.” Each man then named their jester, and excellent 3rd F discussion ensued.

COT:

• Counterama #3
• Namerama
• Announcerama (see Comments)
• Double Mint took us out in Prayer

NMS: 

• Nothing quite like small numbers to get to know each other. Welcome SCAR to F3RVA – Army weapons expert, hitched to Korean M while stationed in Korea, nicknamed the Korean word for Lion “Saja” while living there since they couldn’t pronounce the R for his Birth name Ryan. So F3 Charlotte nicknamed him SCAR…and also because he has had about 100 surgeries after his vehicle rolled while deployed in the Middle East. But most importantly, a born again Christian who is faithfully taking care of his family, and ready to plug into F3 RVA! He lives about a mile from TimberWolf, so we provided him some other AO’s to try as well. YHC was also very glad to have Double Mint’s company and appreciated his closing prayer. New Marketeers — you’re dead to me. :-/  Keep posting fellas! 

10 Warriors rose from the Fartsack to hit the pavement running this morning at Timberwolf.

COP

Helicopters x 10

SSHs x 20

Copperhead Squats x 10

LBCs x 30

Flutters x 10

Mosey to bottom of Bus Lot

Partner up – Dora

Partner Run to bottom of hill and back

Other Partner Exercises – 100 Curb Merkins, 200 Squats, 300 LBCs

Lunge Forward to Light Pole, Lunge Bakcward to Second Light

Mosey to Light Pole Alley

LightPole Alley

YHC and each Pax gets to call and exercise at each pole. Start at First pole, do called exercise, run to last light pole, repeat exercise, return to second pole wait for the six. Rinse and repeat until all light poles are complete.

Exercises – Merkins, Jump Squats, Box Cutters, Hello Dolly, WWIIs, Imperial Walkers, Carolina Dry Docks, Lunges, MonKey Humpers

Mosey back to first light pole, reverso back to the wall by the flag.

5 Mins to go. Wall sit for a minute, 5 burpees, 1 min sit, 4 burps, down to 1, you get the picture.

Back to the flag.

Numberama, Namerama, YHC took us out.

Announcements:

Labor Day Convergence at Timberwolf, Sept 2 7am.

F3 Retreat – Sign up, See Vinny’s Pre Blast

Shirt Orders – See previous announcements.

NMS:

What an awesome morning gents! To see double digits roll into Timberwolf is just awesome. Tip of the hat to Honeymoon and Rosie for putting in extra credit run pre-post, strong work fellas. Love seeing Nancy Lopez, Hermes and Beaker continually posting in SOJ and the work is showing, both are getting stronger and faster. Great to see Doozy back from vacation and posting, would love to talk to him more but every time I look up he is already 30 yards in front of YHC. Mousetrap knocked out the light poles like it was nothing, strong work brotha! Aisle 5, my man what can I say, dude you are a beast, keep it up, love seeing you posting! Lastly BT, awesome to see you roll into T’Wolf this morning to check off your Summer Tour list. YHC wasnt planning on doing LightPole Alley but when visitors show up we have to show them some local flavor. BT crushed the light pole alley as expected, Richmond Proper was well represented today, strong work dude, and we hope you come back! Right at 2.5 miles total by my watch, awesome work by all! Fellas, its always and honor and a blessing to lead you all, thank you for the opportunity! Go out today, extend a hand to someone in need, you never know what they are going through!

Marmaduke

2 posted.

2 ran.

5 miles.

5 super studs trekked to Timberwolf this morning without knowing who would be the QIC.  Shakedown quickly took charge and started off a hot potato. 

Shakedown led a mosey to the tennis courts for a warmup… SSHs, Helicopters, DQs, Russian Soldiers, Merkins, and maybe an ab exercise. 

Next, Shakedown took the PAX to a grassy hill (a first for YHC) behind the basketball court for 11s.  At the base of the hill, WWIIs.  Bear Crawl to the top for Squats.  Shakedown called an audible after round 1 – Jump Squats at the top instead. 

Shakedown passed the potato to YHC.  From the hill, we ran single file to the front of the school.  Six performs 3 Merkins and sprints to the front.  Repeat until we arrive at the entrance.

In front of the school we did one of YHC’s favorite.  Merkins of various style at the bottom of the hill.  Crawl Bear up the hill about 15 yards, then backward run to the top.  Perform a variety of leg exercises and run to the bottom.  4 rounds total and pass the potato to OC.

Orange Crush took us to the picnic tables in front of the school.  Partner up.  Partner 1 runs across the parking lot around the Group II barricades and back while partner 2 performed various exercises called out by OC.  Exercises included Derkins, Dips, and some ab stuff YHC doesn’t do.  Total 4 rounds.  OC then passed the potato to Tobit.

With approx. 5 mins to go, Tobit took us back to the flag.  Circle up for 4.5 minutes of abs.  Shakedown notified Tobit there were 27 seconds to go, so Tobit calls out 3 Burpees.

Numberama, Namerama

Announcements

Amateur hour at RAMM Gears tomorrow – beach cruisers welcomed. 

No excuses workout Sat in DaVille at 7:30.

OC took us out.

Great push this morning fellas.  One of the best HPs I’ve attended.  Thanks to Shakedown for providing the VDOT label for the barricades.

Bullseye

Timberwolf did not have a Q on the books today but never fear 7 men showed up and delivered.

The Thang:

Warmarama:                      Honeymoon Takes the Q

• SSH x20
• DQ’s x10
• Imperial Squat Walkers  x10
• Arm Circles x10
• Mtn. Climbers x20
• Merkins x10

Mosey to the back of the school.. Meet the light poles:   Bullseye Takes the Q

• Run to the first light pole – 10 merkins  – Run back
• Skip to the second light pole –  20 ball dippers – Run back
• Run to the third light pole – 20 LBC – Audible – ….. 
• Walk Out Merkins x5 – Reverse Bear Crawl to the next Light Pole – Walk Out Merkins x5 – Run back…
• Alternating Merkins x10 – Run to next light pole – Alternating Merkins x10.

Mosey to Lamp Pole Alley:  Orange Crush takes the Q

• Sprint to the 1^st Pole – Jog back – 10 Merkins
• Sprint to the 2^nd Light Pole – Jog Back – 10 Squats
• Sprint to the 3^rd Light Pole – Jog Back – Carolina Drydocks
• Sprint to the 4th Light Pole – Job Back – Scissors x10, 6inches x10
• Sprint to the 5^th Light Pole – Jog Back –  10 dirty toilet seats (r), 10 Dirty toilet seats (L)
•  

Mosey to the 1^st pole for Triple Check:  Oyster takes the Q

• #1 – Run to the 3^rd Light Pole.
• #2 – Seal Jacks
• #3 – WWII’s

Mosey back to the Flag:

• Ring of Fire

COT:

• Counterame #7
• Namerama
• Accounterama
• Bullseye took us out in Prayer

NMS:

First on the list:  Let’s give congrats to 2 Pop, his daughter had twins last week.  Mama and twins are doing great and GrandPa is proud.  YHC was first at the AO this morning; a valuable lesson was learned at Wdog a few weeks ago.  (Don’t be late you may not find the Pax) .   No one was on the Q sheet.  We all secretly thought Honeydo, Honeybee, HoneyHoney, HONEYMOON was going to take and keep the Q.  That did not happen and after warmarama  he quickly passed it on.  A few good men took the Q when it was handed to them.  Well done Gents!     YHC was looking forward to seeing a few Summer Tour brothers today but it looks like the hotel rooms were full this week.