Tag: Timberwolf

Four strong mosey into the well-lit gloom

The Thang

Mosey around the school to the bus parking lot

COP –

25x SSH

20x Imperial Walkers

20x Jville Hops (Hillbillies)

10x Helicopters

10x Merkins

20x LBC’s

Very short mosey around the curbing to bus parking spot #1.

Touch a Bus

1 burpee for each corresponding parking spot number, then run to the bus and back to parking spot number 2 for 2 burpees, and so on, and so on through spot #12.

Mosey to the light pole alley

Elevens

11 of the desired exercise, run to the end for 11 more reps and back to the first light pole passed.  Repeat with the run getting shorter each time.  Exercises were:

monkey humpers

WW2

Star Jacks

Lunges

Imperial Squats

Merkins

Russian Soldiers

Mosey to the flag

COT

Moleskin

It was great to have Offshore and Scrum post at Timberwolf.   YHC had not planned to Q this morning but being the lone local wanted to give our guest a proper SOJ experience.  YHC was very thankful when McRib came around the corner to even the numbers. 

In respect of the D-Day Anniversary McRib Crushed the 75+ burpees during the Touch a Bus exercise.  Special thanks to Offshore for commenting on what another AO may be doing, so SOJ style we added a couple more burpees to cover us until 2022. 

Speaking of Offshore, he dominated Light Pole Alley.  YHC through a couple of hurdles in to slow him down but to no avail.  Also, Star Jacks appear effortless to this guy!

Big Shout out to Scrum for crossing the creek.  The 38 minute drive at 0450 deserves respect.  Now if YHC how could only understand the M’ville counting cadence. 

Great work men!

The Q sheet said H, was this some sort of Conspiracy thing? Did Honeydo forget how to spell his name? Was Helix or Hardywood making the trek to Timberwolf? None of that, simply Gumbo thinking about putting in Hot Potato and then possibly falling asleep at his keyboard before finishing. This was all worked out with a little EC before hand with Honeymoon agreeing that he would take the lead and would pass it off so he didn’t have to write the backblast. 14 strong and all SOJ, no summer tourists today with the likely hot destination of a new AO in DaVille.

THANG

Honeymoon takes the Q and the majority of the PAX noticed that he was warmed up moving quickly after the EC. Mosey to the bus loop for a brief warmup of SSH and DQ. Honeymoon declares that’s enough and the mosey around the back of the school begins. Mouse Trap finds the PAX and the Q, being in a giving mood, drops 3 burpees OYO for the LIFO. No grace given for the drive from Powhatan. Lap around the track with some mumblechatter about how good the field looks and how we should take advantage. No luck, led around to the path into the woods for the Horseshoe. After a little confusion on the numbers and exercises it was decided to go with 5 and the start and 10 at the end with a run up and down the hill into the woods between. Merkins, Merkins/Squats, Merkins/Squats/LBC. Al Gore and Plank for the 6. Repeato.

The PAX was then given a choice, repeato or pass the Q to Rosie. After a little deliberation and fear of what YHC might have in store the PAX decided that a change was in order (yes we saw you start on the repeato Lugnut). A slight running repreive on the track from YHC with a Form-hundred, see what I did there. 10 slow good form merkins, 10 split squats, 10 slow APDs. Slowsy 100 meters for 10 slow werkins, 10 CH squats, 10 slow Freddies. Slowsy around the bend of the track for 10 Tempo Merkins, 10 Monkey Humpers and 10 Plank Jacks. Sprint 100 yards – 5 Diamond merkins, 10 lunges IC, 10 slow flutters. Jog last 100 and complete the last 5 diamonds.

Pass to Lugnut who heads to the tennis courts for some burpicides. Round 1 run with increasing burpees at the baseline, Round 2, backward run out, Round 3 Karaoke. Close out at the flag with a quick howling monkey ring of fire.

NMM

Great to have a big crowd at Timberwolf today. Tupop is crushing it a week in, and and early happy birthday to the double respecter. Aisle 5 is going with the Wilson attire schedule of long sleeves, apparently he does not sweat like YHC. Honeymoon seemed to be threatening to pull a Swirly and run the horseshoe the full 45 but the PAX wanted some variety and YHC offered some slower paced work. McRib and Aisle 5 have stepped back into the fold as SOJ regulars and we are all better for it. More respect than hate this morning. As Honeymoon reminded us school is ending so those family men that didn’t have time in the morning may have some now, a good time to reach out for the EH.

Excellent work today, thanks for letting me lead you around the track. Appreciate all of the opportunities that you are given.

8 blurry-eyed gloom warriors awoke and escaped the fartsack – some by choice; others by habit and contrary to plans. 0530, eyes were cleared and it was time to work…

Mosey around to front parking lot for COP, including DQs, Helicopters, Arm Circles, SSHs, and Imperial Walkers all IC.

THE THANG:

4 Corners – Brocode and Compounding Style

Mosey over to the cones for 4 corners around the outside of the parking lot. Rabbits were to plank for Six in each corner and start exercises all together. Exercises were:

• Corner 1 – 10 merkins
• Corner 2 – 10 merkins + 20 jump squats
• Corner 3 – 10 merkins + 20 jump squats + 30 2-ct mountain climbers
• Corner 4 – 10 merkins + 20 jump squats + 30 2-ct mountain climbers + 40 squats

Plank-o-rama back in Corner 1

Short-Wall Fun (or McRib’s Noisy Picnic Table)

Mosey short way over to the picnic table patio area and use the “short” brick wall (or picnic tables…you v you) for the some fun:

• 20 Box Jumps on the wall + 10 incline merkins
• 15 Box Jumps + 15 incline merkins
• 10 Box Jumps + 20 incline merkins

Quad Check

Break into 2 groups of 4 for the a Quad Check consisting of:

• Wall Sit
• BTTW
• Box Cutters
• Run the straight away to the cones and back

Repeato x 4

More Fun with the Short Wall

Back on the short wall for 15 slow count Derkins

Mosey back to the Flag for 4 Minutes of Mary, including:

• Frozen semi-Vups — feet at six inches and raise shoulders and reach for your toes – holding for a 10-count. Repeato x 5
• Rosalitas x20
• Hello Dolly x20
• APDs x 15

COT, Number-Rama, Name-a-Rama and YHC took us out.

Announcements:

• Memorial Day Convergence – Monday 0700 – meet in Tredegar parking lot
• Puppy Pile 0700 (right after Dogpile) on 6/1
• Summer Tour starts up this weekend. Get your clown cars and passports and make some trips to new AOs
• Puppies and T-Shirts from OC at Twin Team tomorrow – don’t miss out. He’s sure to deliver this time!

NMS:

More than 1 PAX member admitted to possibly not planning on posting this morning, but darn that internal body clock going off at 0430 – “well, since I’m up…” Great also to see Bobber and McRib both back out for the second day in a row. Mouse Trap continues to cross county lines and trek in from Powhatan…respect brother!

YHC had several different ideas in his head for this morning, but in the end decided to stick to the front of the school and pound the legs and shoulders a bit with various squats, jumps, merkins and wall work. McRib accurately pointed out that we could have had a good 4 on 4 match-up of Hair vs No Hair, but alas no ball of frisbee was available. Next time!

Thanks for getting up and coming out guys. It’s way more fun (and I push way harder) with you guys out there.

See you in the Gloom!

No More Gumbo For You!

9 Professionals hit the course this morning as the sun arose on the morning on the 101st Playing of the PGA Championship.

Mosey to Basketball Court:

COP:

5 Burpees cause Wilson thought he knew what the Q had in store — He didnt

SSHs x 15

CopperHead Squats x 15

DQ x 5

LBCs x 20

APDs x 15

Arm Circles x 15 – Reverso

Mosey to Track

The Prostitute – In honor of one of the greats – Will not say his name

Corner 1 – Merkins x 10

Corner 2 – Single Count Mountain Climbers x 20

Corner 3 – Squats x 30

Corner 4 – LBCs x 100

Mosey to Field

100 Yards through the uprights!! + Suicides

YHC brought golf balls and 3 clubs. Each PAX member got a chance to hit 4 balls 100 yards through the upright as others did called exercises. With 4 Cones spread out across the field it went like this. If the golfer hit all 4 through the upright, no suicide took place. If he made one, then do 3 cones of a suicide, and so forth, make zero and you complete an entire suicide on football field. WE RAN ALOT.

Exercises included:

Burpees, Squats, Lunges, LBCs, Freddie Mercuries, Helicopters, and SSHs

Back to the Flag

Numberama, Namerama, YHC took us out:

NMS:

Bullet point Style:

-TCI Claps to Bullseye for EC run before hand

-Wilson and Bullseye led the Prostitute – Strong Work Fellas

-AWESOME to see Bobber back out, keep it up brotha

-Bobber and Beaker nailed shot through the upright- Awesome to see it!

-Wilson hit first – lost 2 of his 4 balls – but was man enough to go first, respect!

-Nancy Lopez – lost the club on follow through, club went further than ball – it was a bit wet out.

-Cerrano made 4 good close shots – none through upright – best shot was making PAX get in the grass for Freddie Mercuries

-Lug made solid contact but came up short

-Recall chose not to swing and YHC made a good swing but I think it fell short and rolled across the line.

Gents, thank you so much for humoring YHC this morning for a little fun. YHC knows it wasn’t the harshest beatdown but we got the blood puming, a little sweat, some competition and had some fun with great fellowship. Be a Beacon of light today boys!! SYITG!

And Lastly, take a minute to watch the short video!

Marmaduke

Eight Beasts decided to show up to T’Wolf this morning after enduring DK’s beast of a workout yesterday here in the SOJ!

Went down like this:

COP:

Helicopters x 10

SSH x 10

DQs x 10

LBC x 25

Dying Cockroaches x 10

Copper Head Squats x 10

Mosey to end of Lot

DORA –

Partner Up – Runner runs full length of lot to touch the buses (100 yards or so), partner does exercises, add up as a team.

100 – merkins

200 – LBSs

300 Squats

Mosey to the famous Lightpole Alley

Pain inflicted by exercise at first pole, run to last pole exercise again, then run back to second pole, continue until all poles complete. (20 reps)

Exercises included – Merkins, Flutters, Box Cutters, Forward and backward lunges, LBCs (100), WWIIs, and extra run cause Wilson wanted too, Monkey Humpers

Mosey to side of School

WALL of PAIN

Wall sits for 5 minutes – every minute we decrease in Burpees, 1st minute 5 burpees then back on the wall, second minute 4 then back on the wall…etc….

Back to the Flag!

Numerama, Namerama, YHC took us out.

NMS:

Ill make this quick due to biz travel I have to get to. Awesome group this morning with great mumble chatter. Lug and Bullseye killed it and lead the way in the Alley. Today’s BB title comes from Aisle 5, as we are doing wall sits he let YHC know that the wall sits are messing up his step count for the day!! Noted, more running next time! Aisle 5, the PAX is lucky to have you brotha and we couldn’t be happier that you are back posting, keep it rolling big guy!! Thank you guys for allowing me to lead today. Honor to lead you gents today, make it a great one and reach out to someone you haven’t talked to in a while, it could mean the world to them!

Marmaduke

10 SOJ all-stars posted to Timberwolf all looking to impress the Field Day captain with their efforts and secure their spot on the tug-o-war line. One even middle-fingered our fine brothers from across the river and left them Q-less (and possibly clueless) for the gloom. He regretted that for many reasons. If only he did it intentionally! Regardless, here is what Timberwolf had in store this morning…

Mosey down to the field for part two of Gumbo’s SOJ field comparison tour…better than SOT but Timberwolf still doesn’t hold a candle to NoToll…nonetheless, COP must go on. It included:

• SSHs
• DQs
• Helicopters
• Hillbillies
• HRMs
• LBCs
• Flutter Kicks

THE THANG:

Red Barchetta

Line up on the end line for the following:

• Run 100 yards, do 100 SSHs, run back to the end line and plank for the six.
• Run 75 yards, do 75 single-count mountain climbers, run back, plank.
• Run 50 yards (or half-way as Lug pointed out), do 50 LBCs, run back, plank.
• Run 25 yards, do 25 GOOD merkins, run back, plank.
• Run 10 yards AYG (15 for YHC, its hard to stop once I get up to top speed), 10 burpees, run back, plank

Palate Cleanser — Partner up for 25 PLTs x 3.

Dora

Partner 1 makes his way around the concrete square behind the endzone as follows – bearcrawl side 1, run side 2, bearcrawl side 3, run side 4. Partner 2 begins exercises. Switch and repeat until you complete as a team 100 squats, 200 single-count Freddie Mercuries and 300 (audibled to 200) single-count lunges.

Palate Cleanser #2 – 25 APDs IC

Burpee Battalion Run

Akin to a Native American Run around the track. Keeping a slow pace, last man drops to do 3 burpees then runs to the front of the line. As he passes the last man in line that man drops to start his burpees. 1 lap around everyone got their turn at some burpees. Look out for Nancy Lopez on your left!

Continue the mosey back up to the parking lot

ROF x2

• Round 1 – plank position – 10 Alternating Shoulder Taps when it is your turn.
• Round 2 – still in plank – 10 plank jacks when it is your turn.

3 MOM –

• Hello Dollies x20 IC
• Rosalitas x20 IC
• American Hammers x20 IC – bell has rung!

COT, Number-rama, Name-a-Rama and Bullseye took us out!

Announcements:

• Field Day at Dogpile next weekend, May 11 – align with your nano region and get ready to battle.
• Shakedown is shaving his head again for charity (St. Baldrics). Let’s support our brother for a great cause!
• Apparently there is a Masters Class and a Remedial Class this Saturday at Dogpile. Rosie will be ramping up the pace in the Masters Division while Marmaduke will take his lumps and dish out some pain in the Remedial Division. No doubt both will bring the pain.

NMS:

YHC rolled in to Timberwolf right behind Nancy Lopez’s clown car at 0520 and we found LugNut’s ride empty. Way to get in some extra credit Lug – you’re looking strong brother! The rest of PAX was not far behind with Recall rolling in with the van — that thing could make one hell of a clown car. Just sayin! It was great to see Aisle 5 and Cerano this morning.

Gumbo’s 2-day field comparison turn out as expected. NoToll fields are supreme. But, Timberwolf’s fields held strong today.

Some good running and my abs are feeling it too. Great work this morning men. Way to push hard for 45 minutes.

Fast forward to 0753 when YHC gets a text from Marmaduke who had received several texts confirming that he is still alive because as it turns out, he had the Q at 45MOM this morning…BRAIN FART! I see from BB that our brothers to the NORTH, you know on the other side of the RIVAH, put out a search party but when the big dog didn’t come running, they when to plan bit and passed a potato around a bit. Well done boys! Marmaduke – at least its one step above Wilson’s sleeping in and leaving me solo at OLD DARK SOT that one time….#nevergonnaletthatgo!

Great fun men and great work!

No More Gumbo For You!

9 redwoods gathered to welcome the dawn F3 style on a perfect morning.

Here is how it went down.

Mosey to COP all IC: 22 SSH; 10 Abe Vigoda; 22 Grass Angels; 22 Australian Grass Angels; 22 4 count HRM; 22 LBC; 22 slow Frederick Mercury; Arm Circles

Mosey to shipping container. Triple Check. Iron Chair with Overhead Claps + Plank Jack (O.P.P. yah you know me) + run to far side of basketball courts. Plank for 6.

Mosey to darkest field. 20 Plerkins warmup. At each lap post (8) 10 Merkin, 20 WW 2 Situp, 30 Squats.

Mosey to car loop. 5 Spider Merkins oyo + 22 Hello Dolly IC.

YHC took us out.

NMS – Day 5. 

YHC enjoyed the early and quiet trek to Timberwolf for a little out of region action and to see the countryside.  I enjoyed seeing the natural habitat of the far SOJ crew.  The ride back on 288 was more more like the autobahn – all SOJ must leave early for the daily commute.

Some mumble chatter about whether Wilson likes to run or complain or both – made me feel at home.  Curious PAX want to know if this is the spring training return that Aisle 5 was looking for.  

Australian style grass angels continue to be a COP crowd pleaser.  Spider merkins to finish it off make sure there is something for everyone.

Boom!

YHC looked at the Q sheet late last night and debated whether to attend EFH’s annual Masters Workout at 45MOM or attend the 2nd edition of The Forge for DTH’s promised ground & pound. Then, I noticed that Timberwolf was Q-less and I couldn’t resist the opportunity to pack up some props and lead a little SOJ Masters workout. It was a little rough around the edges but it went something like this:

SHORT Mosey to the concrete pad at the end of our parking area for COP – 9 exercises (a short 9-hole warm up), all IC, including the following:

1. SSHs x18
2. DQs x18 (that is a lot of DQs at a slow pace)
3. Heliciopters x18
4. Imperial Walkers x18
5. Hillbilies – full SOJ-style with the hops x18
6. Copperhead Squats x18
7. Merkins x9
8. APDs x18
9. Flutter Kicks x18

Mosey to front corner of the school (a/k/a the 11th tee box – White Dogwood) for the start of Amen Corner Timberwolf style.

White Dogwood (a 505 yard par 4) consisted of 4 stops heading down the hill towards the front entrance (Rae’s Creek area):

• Start (Tee shot) = 10 merkins
• Shot 2 = 20 jump squats
• Shot 3 = 30 2-ct mountain climbers
• Shot 4 =40 SSHs
• It’s in the hole! Plank and wait for the six to putt out.

Golden Bell (a 155-yard par 3 across Rae’s Creek) at is the apex of Amen Corner for a little Amen Corner Triangle. In corner 1 perform 10 2-ct Alternating Shoulder Taps. In corner 2 perform 20 LBCs. In corner 3 perform 30 plank jacks. Repeato times 3. Al gore for the six.

Azalea (a 510-yard par 5 and maybe my favorite hole of the whole course with the risk-reward and eagle opportunity). Starting at first lightpost at the bottom of the hill (the Tee box) and stopping at 5 lightposts all the way up to the bus parking lot, we did 5 exercises, 10 reps of each at each lightpost. Exercises were: HRMs, Freddie Mercuries, Squats, Box Cutters and Monkey Humpers. In my daze, I added in a 6th exercise off the tee box of Jump Squats — my bad guys – put me down for a bogey on that one. Plank for six at the top.

Driving Range Time – Mosey over to the sidewalk by the school to find YHC’s props – a mat with 2 kinds of “muff” to choose from, a gap wedge, some foam practice balls and a sled-saucer (green of course) to represent the hole. The saucer was placed out in a lit portion of the parking lot and each PAX member took his turn with 3 shots off the muff at trying to hit the “hole”. Exercises were called after each attempt varying from 10 burpees to 10 merkins to 3 burpees (unless you are DK and thought it was 10 again) to Dollies and others. Many different swings and approaches. Some very close shots but nothing in the hole. Better luck next time fellas.

The horn sounded – time to get back to the flag. Honeymoon grabbed the gap wedge and led the 10-some back to the flag.

COT, Number-rama, Name-a-rama and everyone removed caps and shook hands. Great round fellas!

No new announcements.

NMS:

Maybe this will become the SOJ Tradition Unlike Any Other. I’ll work on some new props for next year – a better target for sure. Maybe we will even get some glow-balls and take it down to the field next year. Not the biggest beatdown or smokefest ever, but we got the heart rate up a bit through Amen Corner. Good clean fun as Shakedown likes to say! Thanks for playing along. Enjoy Masters weekend.

No More Gumbo For You!

5 men for a little beatdown on the track.
Mossy to the around parking lot for some warm up waiting on some appetizers to show and yes Oyster came in hot?
20 SSL
15 Cotton pickers
15 squats
10 mountain climbers
4 corners with out and back on each corner including every exercise on each pass…
Corner 1:10 pushups
Corner 2:20 backward crunches
Corner 3:30 squats
Corner 4:40 WWII
Repeat!! But cut in 1/2
Corner 1:5 pushups
Corner 2:10 backward crunches
Corner 3:15 squats
Corner 4:20 crunches
Mossy to the flaf for little matty
COT, Name-a-rama, Number-rama
Good work today men!!!

10 of the Southside’s strongest made it out to TimberWolf for a VQ that YHC quietly slipped onto the Q sheet.  After the standard disclaimer statement, YHC apologized in advance for not being fluent in F3 Lexicon and welcomed corrections.

COP:

Mosey to the basketball courts.  20 SSH, 20 Squats, 20 Squat Jumps, 20 Lunges (10 each leg), 20 Hand Release Merkins, 20 Alabama Prom Dates, 20 Carolina Dry Docks.  Some in cadence, some OYO.

The Thang:

Tennis time – Mosey to the courts for some tennis court shuffles.  Line hops – front to back, side to side, X-pattern, and plank position side to side.  In between each, traverse across the courts and back with variety – mosey, backpedal, sprint, layup, and Spiderman crawl. 

On the Hill – Mosey to the hill in the front of the school.  At the bottom, 20 perfect-form Merkins.  Then Crawl Bear 15 paces up the hill.  Stand and backpedal to the top.  At the top, 20 perfect-form Jump Shot / Jump Squats.  Repeat 3x increasing the Crawl Bear to 30 and 45 paces on the following reps.  My form wasn’t so perfect after the first round. 

Tic Tac Toe – Mosey to the bus loop.  Race down the bus loop and back lining up in order of speed upon returning.  Form 2 teams of mixed speed for tic tac toe using 6 soccer pinnies and sidewalk chalk.  Each competing team has 3 pinnies.  1 member from each team races 25 yards to drop the first pinnie strategically. Repeat for 2^nd and 3^rd member.  Remaining members race to pick up, replace, repeat until one team has 3 in a row.  Winner does an exercise and the loser does the same with twice the reps.

Back to the Flag – Indian Run back to the flag.  Circle up and go around to allow each member to pick their favorite non-ab, non-burpee exercise.

Numberama, Namerama, COT

No announcements

I was thankful the New Market crew went light on the harassment and heckling this morning.  However, Wilson was noticeably missing.  YHC learned that Marmaduke is faster in reverse.  

Thanks, fellas, for showing up this morning and thanks for your support on my sneaky VQ.  Special thanks to DK for introducing me to the group and forcing me to get out every morning.  Also, to Garbage Plate who showed me the ropes a few years back.  It’s great to be surrounded by such strong men.