Tag: Timberwolf

Double digit numbers rolled into a dark and humid Timberwolf this morning.  As a FNG arrived and Wilson gave him a hug, the PAX were off.

COP-

SSH x 20

DQ x 10

Copperhead Squats x 10

Arm Circles x 15 (2)

Merkins x 10

LBCs x 20

Mosey to Light-pole Alley

Light-poles – Round 1 – Light-pole Suicided

YHC calls exercise at Light #1, PAX do exercise, then run to end of light poles, repeat exercises then run back to light #2 and wait for next exercise to be called.  Complete once all 11 Light-poles have been reached.  Exercises included – Merkins, Burpees, Lunges, LBCs, Monkey Humpers, Squats, SSHs, American Hammers

Light-Poles- Round 2 Dealers Choice

Each PAX member cheeses an exercise and how you get to the next pole ie..Bear Crawl, lunge, run, mosey

Exercises included – Merkins, Shoulder touches, Squats, Freddy Mercury, V-ups, WWIIs, Hello Dollys, Knee Touches Carolina Dry Dock Style, and missing 2 help me out PAX

Light-poles – round 3 – Lightning Round

Quickly get to next pole from exercise YHC called – Ass Kickers, High knees, Lunges, Lunges with twists, Carioce

Run back to light pole 1, from Light Pole 1 run back to flag hallelujah style.

Numberma, Namerama, YHC took us out

Announcements – Convergence Saturday

 

NMS –

First of all, welcome to FNG Miata, you crushed it today and hats off to Sugar Sock for EHing him to come out today.  I appreciate you guys letting me lead you through the light-pole alley today.  Tons of mumblechatter today, mostly around can the Browns win tonight and will the Bills ever win again. Also TCI claps to DK for staying true to the #28 when it was his turn to chose an exercise, the great Daryl Green! Great to hit double digits at Timberwolf, now lets have an even stronger SOJ showing on Saturday.  Always an honor to lead this group of me, have a great day fellas and I will see you in the gloom.

Duke

YHC pulled up to the AO early to see a light making it’s way around the track a couple times.  As the other PAX started to roll in Oyster emerged from the gloom after getting in some extra credit track time.  He was apparently concerned that since YHC had the Q he wouldn’t get enough of a beatdown in the standard 45 minutes.  Let’s see what we can do about that.  The New Market Clown car emptied out and just as FNG (Gerry) pulled up the PAX was off and picked him up on the way out.

Warmup with Don Quixote, Side Straddle Hops, Imperial Walkers, Merkins, LBC

Partner up for Dora in the bus parking lot.  Partner 1 runs around the median and back while partner 2 does 100 merkins, 200 Squats, 300 Flutter Kicks (2ct)

JITFO (See a BRR participant for the story on this one) to the front of the school to find Door #1.  Doors 1-5 do the door # burpees.  Doors 6-10 – Box Cutters, Doors 11-15 – Squats, Door 16 – merkins, Doors 17-18 LBC, Door 19 – merkins?, Doors 20-21 LBC, Door 22 – American Hammers (per Tobit), Door 23 Crunchy Frogs

Take a break to make sure Wilson doesn’t have a concussion after running into a school sign.  Curb Crawls up to 5.  YHC thinks the main reason Honeymoon doesn’t wear gloves is so he has an excuse not to do bear crawls on pavement.

Back to the shovel flag for Mary – Dollies, APD, Cross Leg Lifts, American Hammers.  Ring of Fire with Flair

Numbers/Names and Wilson took us out.

NMM

First off, welcome Peaches.  He reached out through the website after a friend from GA told him to find F3.  His attendance will be limited due to scheduling conflicts but hopefully he can become a regular.  This group will help in more ways than the physical fitness.  YHC wanted to give Peaches a taste of what we typically do and what better way than what was done at my first post but a Dora with some bear crawls thrown in.

The New Market Clown Car was in full effect this morning with 5 popping out of what YHC is picturing as a Yugo.  It probably was not but the story is better if it is.  Way to bring it fellas.  Wilson had room to bring a hug for everyone, even Peaches when he found out he was a fellow Bills fan.  The hugs were just Wilson’s way of coping with having a rookie QB starting for his team now.  Great to see Cerrano back out and pushing through everything.  Beaker and Oyster were happy to have some company after the dynamic duo hit the AO for their first unofficial Qs last week.  Wilson was checking out the bike racks when a lightpole mounted banner sign popped out and smacked him in the forehead.  Seeing no blood he continued the workout.  YHC had him close us out to check for signs of a concussion, all seemed well.  Hope the knot on your head isn’t too bad.

With a Dora and partnering with someone like Gumbo, the first runner does not have many merkins left to do after the first run.  Depends on who you are on whether that is a problem or not.  Props to Marmaduke for helping Peaches out through the Dora, no man left behind.  It doesn’t get easier, you get stronger.

Announcements

• 9/22 – 4 Yr F3RVA convergence at Dogpile 6am w/ 7am run and cookout after
• 9/29 – Puppy Pile – Marv’s in charge

At 05:23 one PAX appears in the gloom that is Timberwolf. On arrival he noticed one unmanned car was already parked.  A headlamp was moving around the track.  05:30 and the light kept moving around the track so with no Q and no other PAX or clown cars approaching, Beaker decided it was time to Mosey on down and catch up with the unknown SOJ’er (Oyster).  That said it became a two man hot potato Q to see who could bring on the most pain.

The Thang:

COP – Three laps around the track followed by, 20 Arm Circles, 20 DQ’s and 20 SSH’s.

Next Up:

Four corners around track with the following:

Corner 1 – 10 Merkins

Corner 2 – 20 LBC’s

Corner 3 – 30 Bobby Hurley’s

Corner 4 – 40 SSH’s

Repeato 3X’s O

Next and all OYO:

20 Box cutters

20 LBC

20 dying cockroach

20 Freddie Mercuries

One more lap around with 4 corners that goes like this

Corner 1 – 10 Merkins

Corner 2 – 20 squats

Corner 3 – 30 Mountain climbers

Corner 4 – 40 SSH’s

Mary:

20 American Hammer

20 Alabama Prom Date

20 Heals to heaven

20 Dollies

Mosey on back

Count-o-rama, name-o-rama

Oyster took us out with words of wisdom

Announcements: 

4-year anniversary convergence on 9/22

Puppy Pile on 9/29

CSAUP on 10/20

NMS: Mumblechatter focused on the beatdown Old Glory gave us at SOT earlier this week. Also a little about CCPS’s new schedule and those who ended up fartsacking this morning.  Oyster had already logged a mile when I caught up to him on the track.  Way to go Oyster.  Way to tag team the Q.

5 Beasts arrived at Timberwolf  this morning to sweat in the SOJ humidity!

A quick discussion on the Hot Potato and we were off.

Duke Takes First Q

COP –

SSH x 20

DQ x 10

Helicopters x 10

Arm Circles x 15 , Reverso

LBCs x 20

Mosey to side of Lot

11s – Merkins and Monkey Humpers

Pass Q to Wilson

Bus Lot Parking Tracers

Circle up for Mary

One Leg on other leg lifts

Homer to Marge

V- Up Hold

Partner up – New Dead cockroach reach up – hit partners hand with alternating arms

Pass Q to Roper

Mosey to Basketball Courts

4 Corners -20 Flutter Kicks, 20 one legged APDs, 30 regular APD, 40 LBCs

Mosey to  Football field

5 man triple check – not sure what happened but, Running, Mountain Climbers, Squats and Merkins

Hop on the track – Indian Run around track to tennis courts

Suicides on tennis courts and and baseline 10 SSHs everytime

Mosey to flag

Numberama, Namearama, Mr. Roper took us out

NMS

With the Q sheet blank it was quite the interesting morning.  Lots of mumble chatter, mainly Wilson reminding us throughout the morning that the Bills play tonight, albeit the final preseason game, he is excited.  The hot potato Q was fun, Mr. Roper certainly added to that with the 5 man triple check, still not sure what we did there but everyone was moving and sweating so all good.  Great morning to get out and sweat gents, strong work!  Have a great holiday weekend and be safe in wherever your travels may take you and the family!

Duke

5 SOJer’s broke free this morning to post on a fall like morning at Timberwolf!  A quick check to make sure no PAX were rolling on the 530 mark and we were off.

COP

SSH x 20

Helicopters x 15

DQs x 10

Copperhead Squats x 15

Merkins x 10

LBCs x 25

Arm Circles x 15 Both ways

Mosey to Track

The Prostitute – Round 1 – return back through each corner doing exercises at each corner until all 4 corners are complete

Corner 1 – 25 Dead Cockroaches

Corner 2 – 50 Mountain Climbers

Corner 3 – 75 Monkey Humpers

Corner 4 – 100 LBCs

Prostitute Round 2

Corner 1 – 10 Merkins

Corner 2 – 20 WWIIs

Corner 3 – 30 Carolina Dry Docks

Corner 4 – 40 Arm Circles, 20 Forward 20 Backwards

Al Gore

Circle up for Dealers choice of Mary

HoneyMoon – American Hammers

Rosie – Hello Dolly

Beaker – Hand Release Merkins

Wilson- Leg over Leg Lifts

Marmaduke – 6inches, Low, High,Back Low spread, High Spread

Mosey complete Lap around track and Up the side of the School to the Flag.

Numberama, Namerama, Wilson Took us out!

NMS:

YHC, Wilson and Beaker rolled into Timberwolf to the sight of EMT hanging out in the parking lot.  With the knowledge of Rosie and Honeymoon logging miles before posting, we all had a moment of “Oh No” but then those 2 came running up the hill just before the 530 mark.  First of al Respect for Rosie and Honeymoon putting in the extra work in preparation for the BRR.  Great to see Beaker out this morning again for his second post of the week, glad to have him back out.  Wilson did a great job of trying to ruin the nice crisp fall like air with his morning bodily aromas, either way he crushed it today as well.  Great morning in the gloom fellas, thanks for letting me lead and be a part of this amazing group.  Have a great day, and make someone else’s even better!

Duke

 

 

 

 

2 lonely guys showed up for a hot potato Q.

Mossy around the school for wram up activities.

Light pole challenge

Mossy to track for some activities and 4 – corners

Overall some strong work and great to have a visitor from far!

Sorry so short, work is really busy!!!

 

Six brave people appeared for a workout entitled “painstorm XXIV”….given the attention spams of most people, the overall workout was modified to accommodate.

Given the heavy leg work, started with a light jog followed by light stretching – right into the workout.

Run 400M
15 Burpees
Run 400M
50 Merkins
Run 400M
75 Sandbag Weighted Lunges
Run 400M
100 “Butt to bench” Sandbag Weighted Squats
Run 400M
75 Sandbag Weighted Lunges
Run 400M
50 Merkins
Run 400M
15 Burpees

Quick 10 Sandbag shoulders followed by 10 Sandbag over the shoulder swings.

10 count to recover, 10 reps of Bulgarian Split Squats right into 10 single leg Merkins and switch legs.

With time to spare, but no energy, circle of core work for 5 minutes.

7 SOJ stalwarts and one lost mechanic posted in the gloom of TImberwolf this morning for some light calisthenics and a whole lot of conversation.  4 Men of Hate and 4 Men of Silence.  8 men, ready to start their day right.

It was like a freaking Oprah book club there for a while, but along with the mumblechatter, we put in some work too.  It went a little something like this:

Greetings and re-introductions by the “guest”-Q and then 0530, time to Mosey to the front parking lot for some COP, including:

• SSHs x32 for the number of days since YHC’s last F3 posting
• DQs
• Cotton Pickers
• Helicopters
• Imperial Walkers
• Tempo Merkins
• LBCs
• Flutter Kicks

Mosey down the hill to the school entrance to start the THANG

Switchback Curb Crawls – starting at the bottom of the hill, work our way to the top (designated by the 3rd light pole) while employing the switchback method of mountain climbing — crawl diagonally across to 1st light pole, do one merkin; crawl diagonally across to random point between 1st and 2nd light pole, do 2 merkins; repeato back and forth adding 1 merkin each stop until you get to the 3rd light pole at top of the hill.  YHC recounted how thankful he was on the many hikes in Utah for the use of switchback to ease the elevation gain from bottom to top of the mountain…I was especially thankful after our last hike had exactly zero switchbacks and was essentially straight up the mountain…OUCH!

Elevens at the light poles around the parking lot – starting at the first light pole with 10 2-ct mountain climbers and 1 box cutter.  Run to next light pole and do 9 and 2…and so on.  Book club (i.e., Roper and Lab Rat, were in full effect during 11s).

Brief plank-o-rama after 11s, including some DEEP Holds in Wilson’s Wife by Sparky.  He even had to turn away from Wilson because he couldn’t look him in the eye!

Mosey around the back of the school

Bernie Sanders Hill –  1 burpee at the bottom, backwards run up to the fence and 10 jump squats at the top, run back down. Repeato x5.

Mosey around to the tennis courts — Lab Rat was noticing several of the disc golf holes.  Hopefully he will come back soon and lead a disc golf workout at Timberwolf as only he can.

Progressive 4 Corners – 

• Corner 1: 10 merkins
• Corner 2: 10 merkins, 20 LBCs
• Corner 3: 10 merkins, 20 LBCs, 30 deep squats
• Corner 4: 10 merkins, 20 LBCs, 30 deep squats, 40 SSHs
• Run between 1 and 2 and 3 and 4
• Lunge between 2 and 3 and 4 and 1.

ROF x2

• Round 1 – plank and 10 merkins
• Round 2 – hold 6 inches and 10 2-ct flutter Kicks

Burpee Shuffle – shuffling feet, each PAX called a number, either 1, 2 or 3 and you couldn’t repeat the immediately preceding number,  By my count, we did 15 burpees.

4 MOM, including: Freddie Mercuries, Rocky Balboas, American Hammers

Back to the Flag for COT, number-rama, name-a-rama and YHC took us out.

Announcements:

• Amateur Gears tomorrow at RAMM GEARS – sure to be a spectacle!  Grab your BMX or Schwin and be there.
• HDHH at Kuba Kuba Dos (Tuckahoe) next Wednesday 5:30 – see Kubota for details.
• CSAUP 10/20 – Rosie said to plan to run a LOT (or a little), just plan to be there!

NMS:

It’s great to be back…well, at least back to F3!  I missed you fellers.  It was also great to be back where there is actual oxygen and I don’t need to gasp for air just to complete a sentence.

Seriously though, the thing I missed the most during my month in Utah was F3.  Nothing gets my day started like joining you men in the gloom for some fellowship and motivation.  It was great to be back and pick up right where I left off.  Its like riding a bike.  Any of you fellas out there reading this BB who haven’t posted in a while, come back and POST.  It might be an initial shock on re-entry, but it is great to be back with your brothers in the gloom.

Great effort by the 8 PAX members today.  Strong work and strong fellowship.  I thoroughly enjoyed it guys.  Thanks for letting me lead this morning!

See you in the gloom.

No More Gumbo For You!

A beautiful morning lured five men out to Timberwolf, including several first-time visitors.

Shakedown opened the morning with the COP.  Oyster lead us on two four corners trips around the football field with merkins, jump squats, burpees, and WW II sit ups thrown in for fun. Kubota found a hill off to the side for clock merkins. YHC lead us back to the blacktop for copperhead squats and curtsy lunges followed by a lot of ab exercises.  Bag Phone used the tennis courts for running, Carioca, backwards running and bear crawls. We finished with partner leg tosses and a burpee shuffle.

Moleskin

It was great to meet Bag Phone, a college friend of Phonics who started F3 only a month ago and has already posted nine times. Way to commit. Oyster lives around the corner but Thursdays are not usually a good morning, glad you could make it. Shakedown had been at the inaugural Timberwolf session. Kubota and YHC had never been. As we finished the sun light up the clouds in an outburst of colors. It was a great way to welcome the day.

Swiper

 

A PAX of 3 made it out to Timberwolf, including 1 stamping his Summer Challenge Passport.

With no Q on the signup sheet, YHC took the Q and the beatdown went something like this:

Mosey to front of school for COP: SSHs, DQs, Russian Soldiers, Bob & Weaves, LBCs, Crunchy Frogs

Mosey around to back of school, grab a piece of wall: 10 donkey kicks, 5 wall walkers + stand inbetween, 15 donkey kicks

Mosey to tennis court: Tennis Court Tracers across 3 courts, bear crawl to other side, reapeat-o on other side

Hardwicke Box: broad jump forward, shuffle to the right a few paces, broad jump backward, shuffle to the left for a few paces….for 2 minutes

Mosey down to track – run 1 lap

Q passed to Wedding Singer

Quick Mary: flutter kicks, box cutters

Mosey back up to school: Deconstructed Burpee Perimeter Run: at each major corner of perimeter of school perform either: 2 merkins, 2 squats, or 2 burpees

Q passed to Bag Phone

Suicides: forwards, forwards + backwards, karaoke

Q passed back to YHC

Mosey back to VSF for Mary: Rosalitas, Protractor

COT – Singer took us out

NM

Lots of discussion this morning regarding golf…and Wedding Singer’s golf game…and what brought Wedding Singer to Christopher Newport University from Maine. Still, given the discourse, we packed a lot of exercises in…and gave Bag Phone his first opportunity to lead a few exercises

Kudos to Bag Phone for consistent attendance since he first posted 5-6 weeks ago.

It’s a big AO….we stayed mostly flat today.

No sign of New Market….shock factor: 0

Announcments:

Puppy Pile a week from Saturday