Tag: Timberwolf

Southside crew we will head to Mary Mumford to enjoy the Bracketology Q hosted by Splinter!! If you show up at Timberwolf…well, have fun and make sure you post a BB!

4 men broke the silence at Timberwolf. No Q was listed so YHC grabbed the reins and professed to be only the opening act for a Hot Potato…but along the way something changed and YHC devoured that Hot Potato all by himself…it went something like this:

Long mosey down to the entrance and over to the bus lot for COP, including:

• SSHs
• Imperial Walkers
• DQs
• Copperhead Squats
• Alternating Shoulder Taps
• Plank Jacks
• Flutter Kicks

THE THANG:

Lightpole 11s around the bus lot with HRMs and Ball Dippers

The PAX remembered it was Marmaduke’s 40th birthday today, so over to the school wall for 40 Donkey Kicks (and this is where the Hot Potato got cold and hogged by YHC)…time for one of M’Duke’s favorite things….Light Pole Alley Suicides

Light Pole Alley Suicides – start at the first light pole with an exercise – run to last (10th) lightpole and do the same exercise, then run back to the 2nd light pole and Al Gore for the six and for identification of the next exercise. Continue until we end up at the 10th light pole. It was dealer’s choice in rotating fashion (hey, that’s kind of a Warm Potato…right?). Exercises included:

• 10 Burpees (Gumbo)
• 15 Monkey Humpers (Honeymoon)
• 20 Plank Jacks (Rosie)
• 10 Diamond Merkins (at the 4th light) – 10 Werkins (at the 10th light) (Bullseye)
• 10 2-ct Crab Cakes (Gumbo)
• 40 1-ct Mountain Climbers (H-moon)
• 15 Bobby Hurley (touch the ground) Jump SHOTS (Rosie)
• 10 walk-out merkins (Bullseye — his super power BTW…and, OUCH)
• 40 APDs (Gumbo)
• 20 Carolina Dry Docks (you’re welcome Duke) In Cadence (H-moon)

Ring of Fire – Mosey over to the concrete pad by the parking lot for 2 rounds of Ring of Fire – holding six inches (or Elbow Plank for Bullseye) and doing 10 Hello Dollies (or Merkins) when it comes to you.

Hold Six Inches (Elbow Plank) for last 30 seconds.

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

No new announcements – see previous BBs about Grow-Ruck 3/23 and 0700 Dogpile led by Dredd 3/23. I believe some folks are Rucking at RAMM tomorrow. Good luck to Pullout riding 100 miles this weekend.

NMS:

YHC has no intentions of Q’ing and then had all intentions of passing the Q off after 11s, but the reminder about Marmaduke’s 40th left no question what had to be done so YHC just made it happen. Thanks for going along gents. Great suggestions on the dealers’ choices…well, except those walkout merkins, Bullseye. Those sucked.

Missed ‘ya Duke. Hope you are nothing but Fairways and Greens today. Happy Birthday brother!

Good job fellas – way to work.

No More Gumbo For You!

6 Warriors posted on a sub 30 Degree Weather

COP

Helicopters x 10

SSH x 20

Copperhead Squats x 10

LBCs x 20

Merkins x 10

Stretch both legs – 10 Counts

Mosey to front of lot

Escalating Bus Loop Light poles –

Squats – Start with 2, add 2 additional at each pole – Up to 20

Flutters – Same as above

Merkins – Start at 1, add one at each light up to 10

Monkey Humpers – Start with 2, add 2 additional at each pole – Up to 20

Mosey to Front of School

Triple Check

Runner – Runs around front lot, Exercises – WWIIs, Dips on picnic tables

Mosey to bottom of lot

Partner Up- Dora

100 Squats, 200 LBCs

Mosey to Flag

APDs x 15

Hold 6inches for 60 Secs

Numberama, Namerama, YHC took us out

No Announcements

NMS – Bullet Point Style

• Tobit is Fast
• Honeymoon is Fast
• Bulleye is correct, light poles sound easy until the reps start to add up
• Orange Crush has become a regular and is killing every workout he posts at
• Lugnut is also fast, crushed the workout and maxed out the run trying to hold off Honeymoon in the, triple check, strong work LN

Honor to lead this group! Love one another and reach out to someone you haven’t talked to in a while, never know how much it will mean to them!

Marmaduke

4 SOJ studs assembled for a Timberwolf beatdown. No New Market guys in sight. DK signed up to Q, but surprise, surprise: Bullseye took the reigns.

THANG

Circle around back of school to Side parking lot

COP: SSH, DQs

Parking Lot Circuit: Several iterations of running across parking lot and back + various exercises on sidewalk where we started. Runs included: 50%, 75%, backwards, 90%, sideways, karayoke, layups. Exercises included wide grip merkins, diamond grip merkins, up & down merkins, walk out merkins, wall sits 30s then lower for 30s,
wall sits 30s then lower for 30s ,
wall sits 30s then lower for 30s ,
wall sits 30s then lower for 30s , and
wall sits 30s then lower for 30s w/ 10s countdown (hence the title of the BB)

Line up for Indian Run through neighboring neighborhood. Played some categories as the back runner passed the PAX to reach the front of the line.

Assemble at base of big hill: merkins + run backwards up + merkins

Mosey around to tennis courts for more circuits. Bear Crawl width of 1 court + 10 merkins + Crawl Bear back -> repeato x 3 (no stops). More merkin work + runs across 3 courts and back. PAX group COP: Freddies, LBCs, Crab Cakes, Copperheads, Burpees, etc

Mosey back to VSF

COT – Lugnut took us out

Naked Moleskin

Bullseye didn’t disappoint and packed loads in. It felt like the PAX was moving the entire time.

Kudos to Orange Crush for attending 4 workouts in a row in his second week attending F3 workouts!

Kudos to LugNut for getting back into the swing of F3 bootcamps!

The neighborhood streets have a lot to offer. More to come for sure…

6 PAX showed up in the gloom this morning. Chatter started to flow about the Duke/UNC game but 530 put a stop to that really quickly.

Mosey to Basketball Courts

COP:

SSHx 20

DQ x 10

ArmCircles x 15 Both Ways

LBCs x 25

Imperial Walkers X 20

Mosey to the track

4 CORNERS AROUND THE TRACK

Round 1 – 10 Merkins, 20 WWIIS, 30 Merkins, 40 WWIIS

Round 2 – 10 Monkey Humpers, 20 LBCs, 30 Monkey Humpers, 40 LBCs

Round 3 – 10 Carolina Dry Docks, 20 Flutters, 30 Carolina Dry Docks, 40 Flutters

Round 4 – 50 Forward Arm Circles, 50 Squats, 50 Reverse Arm Circles, 100 Squats

Mosey to Lightpole Alley

Start at first light pole, complete exercise called (Each PAX Got to pick one exercise) run to last light pole, complete exercise again, run back to second light pole.

Exercises included, Wilson’s Sword Fights x 20, Roper’s Hand release Merkins x 20, Gumbo’s American Hammers x 20, Bullseyes Jump Squats x 20, Lugnut’s Hopping Hillbillies x 20, Marmaduke’s Burpees x 5

Circle up for Mary

APD x 20

Hold 6 inches for final minute, hands stretched above the head.

Back to the Flag!

Numberama, Namerama, YHC took us out!

Announcements:

Ruck going on at RAMM tomorrow, See HoneyDo

Murph Friday at Twin Team

Prayers for Honeymoon and Family, His father was diagnosed with colon cancer earlier this week!

NMS

Bullet pointed for time:

• Gumbo Lead the PAX throughout today, crushed it, Strong work!
• Roper Was late because his clothes were still in the dryer
• Zion tore his shoe last night, well done NIKE
• Should he play ever again in college? Tough call, many PAX wish this was a problem we still had
• Mumblechatter was high
• Not as high as the flatulence – Hence the BB title on the smell, credit Bullseye
• Wilson loves running
• If anyone was watching the PAX from the school and saw the Hopping Hillbillies, look for a police report soon, quite the scene
• Something about BB&t and SunTrust, then back to Zions shoe
• Everyone participated in all the exercises as well as flatulence

Have a great day gents! Privileged to get out of bed and be apart of this group, it really is a blessing!

Marmaduke

8 PAX braved the colder than forecast temperature to assemble at Timberwolf for a DK beatdown that went something like this:

THANG

Mosey around school then assemble in parking lot.

Disclaimer, Happy VD, COP: SSH, DQs, SSH (legs in V formation for VDay), Dying Cockroaches (legs in V formation for VDay), Cherry Pickers, 70 arm circles

Mosey down to entrance to school. Line up facing the Hill

Hill Work: Bear crawl to middle, clockwork merkins

Jacob’s Ladder: Bear Crawl up hill, 5 monkey humpers, run down – increase reps by 5 – up to 25, then back down

Mosey past cars to ditch winter hats, them down to track.

Track Work: 25 of an exercise, run a lap – repeato 4x and repeat all exercises from previous laps – 25 Freddie Mercuries (Gumbo), 25 American Hammers (Tobit), 25 Flutter Kicks (Marmaduke), 25 Merkins (Bullseye)

Long mosey back around school to VSF

COT – Marmaduke took us out.

Naked Moleskin

Some dudes arrived early to run/ not ruck. YHC didn’t get the memo after fartsacking this week to avoid the sub-40 + rain…. As a result, the track work didn’t agree with Wilson.

New Market’s flatulence didn’t agree with YHC…and honestly, how do those guys not soil their drawers at each workout trying to out-cropdust the other?

Lug Nut has crushed the last 2 weeks! Keep it up, my friend!

Announcements:

Stuff

8 SOJ stalwarts posted to Timberwolf this morning, but before that, 3 participated in some pre-gloom extra credit. YHC received a text from Honeymoon last night asking if I was up for a few pre-beatdown miles. Sure, why not, so I replied AYE and it was on. We managed just about 3 miles pre-beatdown and completed the 3 with the pre-COP loop around the school with the PAX. Wilson got in some laps around the school for extra credit also. Great idea guys – maybe a regular Timberwolf thing? Way to work.

PAX arrives with Bullseye and DK rolling in hot right before the starting bell (thanks to DK’s extra sensitive stomach this morning) and it was 0530, time to mosey. We did a nice slow lap around the school and circled up in the front parking lot for 1 round of YHC’s solo routine from last week – 1 Burpee, 10 merkins, 10 WWIIs, 10 SSHs. Then on to COP, including:

• DQs
• Helicopters (yes, Wilson, you were doing them right)
• SSHs
• Imperial Walkers
• Tempo Merkins
• LBCs
• Flutter Kicks

THE THANG:

Jacob’s Ladder

Mosey to the first lightpole at the bottom of the hill near the entrance. Exercise was – run to the third lightpole (up the hill toward the bus lot) and perform 1 merkin. Run back to 1st ligthpole and perform 2 merkins. Repeato until you get up to 7 and back down to 1….oh, and each and every time you pass the 2nd lightpole do 1 burpee for good measure.

Partner Work

Slowsey over to the side of the school and partner up. Partner 1 runs across the bus lot to the curb, does 10 single count fast-feet step ups and runs back. Meanwhile, Partner 2 starts at the sidewalk and bearcrawls to the wall, does 10 Donkey Kicks and bearcrawls back to the sidewalk for 10 jumpsquats. Repeato x4. Second bearcrawl nixed after first round so there was time for the jumpsquats.

Mosey over the lightpole alley and reconnect with your partner for 25 PLTs each.

Lightpole Alley Variety Show

Working our way around the back of the school visiting each lightpole for exercises, we lunged (forward and backward), bearcrawled, crawlbeared, bounded (i.e., skipped like school girls and, yes Bullseye, YHC is quite a good skipper, thank you), duck walked, bunny hopped and side shuffled our way between lightpoles.

Exercises included: SSHs, APDs, Scoprion Drydocks, copperhead squats, hillbillies, Hello Dolly, Rosalita, and others…all IC.

ROF – Booyah style

Circle up near the flag for ROF, Boo-yah Style. All PAX in plank, taking turns, 2 PAX opposite each other bearcrawl to the middle, do 5 boo-yah merkins and crawl bear back.

Plank-o-Rama of Pain

Alternating between regular, elbow plank, side planks and some side elbow plank with hip drops (shout out to Phonics!).

COT, Number-rama, Name-a-Rama and YHC took us out with many many thanks for the ability to start my day with this great group of men and this gift of F3.

Announcements: GrowRuck March 22. Inaugural (right Vinny?) F3RVA Retreat Sept. 21-22.

NMS:

What a fantastic morning for some miles and some pain. The sweat was sure rolling by 0615 and it felt great.

Tobit destroyed the Jacob’s Ladder. Wilson destroyed the air quality. Everyone destroyed their gut and their inner sad clown…Flatline – that’s how I spell success!

Way to work men. Truly an honor to lead and participate! Have a great Thursday.

1 eager and excited PAX returning from a week under the weather posted to Timberwolf this morning to bring the pain – after all, he was rested up for his return Q….CRICKETS…0530, decision time.

Mosey around the school (0.37 of a mile for the ongoing debate about the distance around TMS vs MMS) and back to the starting point in case of any LIFOs — REPEAT x5 for about 1.8 miles of a “warm” up.  To be honest, YHC is not sure whether it was relief or disappointment each time I turned the corner and saw no more cars.  Nevertheless, YHC soldiered on and continued to overcome the strong urge to pack up and go find a hot cup o joe.

5 rounds of the following exercise routine:

• 1 Burpee
• 10 merkins
• 10 WWII situps
• 10 SSHs

5 more laps around the school for another 1.8 miles (3.6’ish total).

5 more rounds of the same exercise routine for a grand total of 10 Burpees, 100 merkins, 100 WWIIs and 100 SSHs for the morning.

Solid form plank for 2 minutes (maybe the hardest thing I did all morning?)…0615 – COT, COR, NOR and YHC took “us” out — all back in the warmth of YHC’s car.

NMS:

• The PAX was certainly unwilling this morning but went along and followed YHC’s lead anyway.
• Mumblechatter sucked.
• No 2nd F.
• Plenty of time for 3rd F and reflection.
• Abundance of 4th F…help with the “warm” up.
• Thankful and grateful to be able to get up and do this – even if solo.

Lonewolf out….No More Gumbo For You!

Which has a larger perimeter: Midlothian Middle School or Tomahawk Creek Middle School?

This is mostly what the Pax deliberated during a DK beatdown in the driving January rain that went something like this:

(Please note: From hence forward, “1 Perimeter” denotes 1 Tomahawk Creek Middle School Perimeter, including running down to entrance and back up to normal PAX parking spot)

1 Perimeter

Assemble at main entrance to seek shelter for 3 for COP, completely in conversation: DQs, Imperial Walkers, Squats, LBCs, Dying Cockroaches, Arm Circles

Following, Bullseye’s lead: Set of Moving DQs (move foot forward as you come up)

1 Perimeter

Assemble at main entrance again for BLIMPS down to the drive entrance and back up: forward lunge, backward lunge, forward Lt. Dan Walkers, backward Lt. Dan Walkers, Bear Crawl (made it to bottom, now going back up), Crawl Bear, Walk Outs, backward Crab Walk, forward Crab Walk, forward Duck Walk, backward Duck Walk, bunny hops, broad jumps

1 Perimeter

Assemble close to main entrance for Ciabatta: Step Ups – 20s on, 10s off

1 Perimeter

Assemble back at main entrance for Accelerators – run 75% of straightaway, sprint last 25% – Repeato x 2

Mosey back to VSF for COT. YHC took us out with a moment of silence for government employees who haven’t been paid in weeks.

Naked Moleskin:

It was wet…real wet. But it was warm…like sunny and 70.

Quote of the morning came from Gumbo who said he had started sweating…and YHC reminded him that he was covered in rain…and Gumbo said “it’s sweat; it tastes different.”

The New Market clowns were nowhere to be seen.

Announcements:

Dr. Tryhard Q tomorrow at Twin Team.

Order your F3 RVA shirt here: https://f3.mudgear.com/products/f3-rva-shirt-pre-order Cheers to Dr. Tryhard for coordinating (Döner Kebab is exactly 11 characters…boom!)

Eight warriors graced the presence of Tomahawk Middle School this morning to better themselves and attempt to keep warm.  530 hit and away we went.

Mosey to track

COP

SSH x 20

DQ x 10

LBCs x 20

Merkins x 10

Copperhead Squats x 10

Mosey to 100 yard line on track

100s – Shout out to Sugar Sock, YHC calls out an exercise, PAX does as many as they can until someone completes 100, that person shouts out 100 and PAX jump up and run 100 yards to other end of field, repeat 10 times.

Exercises included – Squats, LBCs, Merkins, Monkey Humpers, Flutters, Hello Dolly, Arm Circles, Dying Cockroaches, Burpees (only 10 per Pax on Burpees)

Lunge to Bleachers

“Catch me if you can”. – Partner up, First partner does 3 Burpees, while other runs backwards around track, once burpees complete run to catch partner and switch places, must complete one lap around track as a team.

Confused Triple Check –

Runner – WWIIs – Dips on Bleachers

Mosey to corner of track

4 – Corners – 10 Merkins, 20 WWIIs, 30 Mountain Climbers, 40 LBCs,

Mosey to Flag

Mary – Rosalitas (20), APD (25)

Numberama, Namerama, YHC took us out

Puppy Pile on the 26th .- Ollivander Q

Growruck call tonight for info see HoneyDo

Word is Dog Pile is a Hot Potato so be ready

NMS-

Tons of mumble chatter this morning, surprising in the cool temps but it was great to hear.  YHC had a cooler in his truck and Mr. Roper asked if it held Biscuits and Sausage gravy.  I hated to disappoint him due to it only having water in it, but it did not deter him from talking about breakfast food for the entire 45 mins.  Im sure everyone ate a large breakfast due to this today, thanks Rope!  Appreciate the PAX indulging on 100s, tip of the hat to Rosie for getting to 100 first the most, also Gumbo and Honeymoon covered the rest.  To answer Bullseye’s question: No if Rosie was not there we probably would not have done the 100s!!  Strong work by all PAX, I love the dedication in the cold weather.  Have an amazing day gents, be that beacon of light that may be needed by someone around you today!!

Marmaduke