Tag: Timberwolf

6 Gloom Gladiators broke the warm hold of the sheets and comforters this morning and posted to Timberwolf to start their Thursday in the best way possible.  YHC tried to accommodate as follows:

Mosey to and around the track and circle up at mid-field for COP, including:

• DQs
• Helicopters
• Cotton Pickers
• SSHs
• Freddie Mercuries

THANG:

The Gunner

Line up on the 50-yard line, complete 20 2-ct American Hammers and 20 jump squats then sprint AYG to the end zone.  Plank up for the 6.  Repeato x 4 with some plank-o-rama in between rounds.

Indian Run around the track the long way to the basketball court

The Wilt

Line up on the end line of the basketball court, complete 100 LBCs, spring 100 feet to other end line, complete 100 squats, sprint, 100 2-ct flutter kicks, sprint, 100 1-ct lunges, sprint back.  Al Gore for the six.

Indian Run to the far light post at the end of the bus loop.

Light Post 11s

Starting at the first light post with 10 merkins and 1 2-ct mountain climber – sprint to next light post for 9 and 2, and so on around the loop stopping at all 10 light posts.

Love and Hate Hills

Partner up and work your way down hill (4 light posts) to the school entrance with the following exercises and sprints to the end and back, flip-flopping roles. Once we reach the entrance, turn left and head uphill toward  the flag to the 4th light post at the top of the hill.  Exercises were Lunges, Broad Jumps and Polar Bears.

Mosey to Flag area

ROF x 2

First Round = hold 6 inches, complete 10 heels to heaven, pass it along (and take it off Mute Mr. Roper)

Second Round = hold a good Al Gore (hug that tree), drop and complete 10 merkins and pop back up to Al Gore

2 MOM

Box Cutters x20 IC

Rosalitas x10 IC

COT, COR, NOR and YHC took us out

Announcements:

• HDHH – Wednesday, May 16 at Independence Golf Club.  5:30-6:30 range time, 6:30 – ? Tavern 19
• Wilson’s Golf Tourney – Friday, May 18.  Find a team or start a team.
• Puppy Pile – Sat., May 19 0700 (right after Dogpile).  Bring out your 2.0s
• Shakedown and Mr. Holland are raising money for Childhood Cancer and will shave their heads for it.  Support them.
• SOJ (Shakedown) has the Ghost Flag and plans to put it on the block May 23 at Dogpile.  Get your clown cars together and post.
• Several folks within F3 or friends/family are facing obstacles.  Let’s support when and how we can and keep the prayers and positive thoughts flowing.  Together ever obstacle can be overcome.

NMS:

Great work today with all the sprints.  Never EVER seen Mr. Roper run so fast.  Man on a mission on the football field.  Probably pissed when YHC called for more sprints on the b-ball court.  Rosie paced the group as usual…Machine!

Great to have Bobber out and great seeing Roper, DK and Flashdance making Timberwolf a regular weekly post.

Search party formed to find the Emerging Nano Region of New Market…

No More Gumbo For You!

7 strong SOJ beasts posted to Timberwolf to conquer the Mega Beast as follows:

Short  mosey to the end of the pavement for COP nearby in case of any LIFOs.  COP included:

• DQs nice and slow
• Helicopters
• SSHs
• Imperial Walkers
• LBCs

No idea on numbers.  Too much mumblechatter and conversation.  No worries, the Mega Beast would snuff that out quickly…

THANG:

Mosey to the Track for the Mega Beast = The Beast Track Style with 100-yard runs in between pain stops for a total of 1/2 mile per round.  6 rounds.  3 Miles.  Exercises were:

• Merkins
• Box Cutters
• Jump Squats
• Mountain Climbers
• Hello Dollies
• SSHs

Plank, Al Gore, LBCs, etc. for the six in between rounds, except for the last – just get started when ready due to time constraints.

Mosey up to tennis courts for 4 MOM:

• ROF with six-inches hold and 10 flutter kicks when it is your turn
• ROF with six-inches hold and 10 heels to heaven when it is your turn
• Monkey Humpers in cadence until time.

Mosey back to the flag.  COT, Number-rama, Name-a-rama and Wilson took us out.

Announcements:

• HDHH Wednesday, May 16 at Independence Golf Club.  5:30-6:30 hit some range balls to get ready for Wilson’s Golf Tourney.  6:30 – ? fellowship, food and beverage in Tavern 19 there at Independence.  Cornhole is also available.
• Wilson’s golf tourney (www.forethecause.org) – May 18
• Support Shakedown in his quest to raise $$ for the fight against childhood cancer by shaving his head through St. Baldric’s.

NMS:

Great morning for some miles mixed with some pain stops…Mega Beast time…BINGO!  Rosie broke this out a few weeks back at Twin Team and it is a crowd pleaser for sure.

Great job by everyone!  Way to push the entire time.  Great to have Flashdance back out at Timberwolf (thanks for the post-beatdown shoulder work – much appreciated) and great to have Beaker back out for the Spring season.  Looking forward to the resurrection of the Emerging Nano Region of New Market!

Have a great Thursday gents.

No More Gumbo For You!

3 Timberwolf veterans welcomed an SOJ stalwart for his first posting at Timbewolf and decided that a tour of the AO was in order.  YHC took the Q and this is how it went:

Mosey around to the front parking lot in case of any LIFOs.  Brief COP (since there is much to tour) there including:

• DQs
• Helicopters
• SSHs

THE TOUR:

Stop 1: Entrance Hill – partner up and complete traverse the hill up to the bus parking lot “Love Hill” style with Lunges, Broad Jumps and Polar Bears.

Stop 2: Lightpost 11s around the bus lot.  Exercises at each of the 10 lightposts around the lot starting with 1 jump squat and 10 box cutters shifting to 10 and 1 at the last

Mosey to the back corner of Sparky’s Alley

Stop 3: Donkey Kick Corner = 20 DKs OYO and 30-second wall sit.  Repeato x4

Mosey to the track

Stop 4: Dora on the Track.  Exercises were 100 merkins, 200 single count flutter kicks and 300 LBCs.  Run was a 100-yard sprint and back.

Mosey a lap around the track and up to the tennis courts

Stop 5: Progressive 4 corners on the tennis courts –

• Corner 1 = 10 scorpion dry docks
• Corner 2 = 10 sdds, 20 jump squats
• Corner 3 = 10 sdds, 20 js, 30 single-count mountain climbers
• Corner 4 = 10 sdds, 20 js, 30 single-count mountain climbers and 40 SSHs

Run long sides; Lunge short sides

Mosey back full-circle to the entrance

Stop 6: 4 Lightposts — sprint (AYG) up the hill stopping at each of the lightposts for exercises: 10 burpees at the first, 20 hello dollies at the second, 30 2-ct freddy mercuries at the third and 40 squats  at the fourth.

End of the tour – mosey back the cars for 4 MOM, including

• ROF = hold six inches and do 10 heels to heaven when it is your turn
• APDs
• Cross-leg Lifts — WILSON COME BACK!!!
• American Hammers at Honeymoon’s request and on his count
• 30-seconds of Superman

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

Announcements:

• Wilson’s golf tourney – May 18th.  Find a foursome and get out there.  www.forethecause.org.
• Talk of a HDHH starting at a driving range one Wednesday before Wilson’s golf tourney, followed by beers — Maybe Windy Hill or Independence.
• Be on notice – Rosco Qs will include punishments for bad attitude and foul language.  Clean it up or do some extra merkins/burpees/etc.?  You’ve been warned!
• Continued prayers out for those in our PAX or in our families dealing with difficult issues or hard times.  There is power in prayer and strength in numbers.  Keep it flowing!

NMS:

Great to have DK out to Timberwolf.  Strong foursome today. We pushed the pace hard and got a lot of work in.  Good job fellas.  Always a pleasure to lead such a motivated group.

Have a great Thursday!

No More Gumbo For You!

YHC arrived this morning to Virgin Q and Virgin post for Timberwolf with Rosie and Tuco waiting. Bobber arrived with a few minutes to spare and Honeymoon came in hot and solo for New Market nano region. Shovel flag planted….yes YHC finally made his…..and 5 PAX members escaped the fart sack for a YHC Q with a dreaded exercise as a common theme for the Q. 0530….mosey time. Headed toward the tennis courts with Rosie asking YHC, “What you got in mind, Flatline?” YHC responded, “The track?” YHC immediately thought, “Our my thoughts that obvious?” Or Rosie has seen enough Q’s from YHC to know.

PAX ran 1 lap around the track to COP on the soccer field: Don Quixote x 10, Helicopter x 11, Copperhead Squat x 12, Imperial Walker x 13, Flutter Kicks x 14, LBC x 15.

Burpee Mile: 12 burpees, one lap and repeat x 4 for 48 burpees and 1 mile run.

Mosey to entrance of Timberwolf for Burp Back Hill: Partner up. Partner 1 runs backwards up the hill, turns at cones and runs downhill facing forwards back to start, while Partner 2 performs burpees, switch, repeat for total of 100 burpees.

Mosey to tennis courts, 4 corners: x 10 Squat, x 20 SSH, x 30 LBC, x 40 Mnt. Climbers and reverse back down. Run length of the courts and crab walk or bear crawl on the sides. Mosey to soccer field with Honeymoon stating ,”the flag is the other way.” Not yet buddy, we have more time.

50 yrd sprints with 5 burpees for length of the soccer field and back=x4, 50 yrd sprints and 20 more burpees. YHC was informed that there was a gate at tennis courts so no need to run around them again. YHC obliged and through the courts back to the flag with 1 minute to spare.

Ring of Fire: 10 merkins each and time’s up!!

Number-ama, Name-r-ama, and Announcements: CSAUP for next year. Find a team. Good luck to Tuco today and his interview with HCA! YHC took us out.

NMS:  Rosie officially has YHC understood….like my big brother but YHC is older! Burpees are just awesome and terrible at the same time. Tuco, glad to see you again and YHC hopes everything works out soon for you and your family and you are in RVA permanently!! Honeymoon, thank you for intel on tennis courts and the gate! Tell Marmaduke YHC said congrats and hope all is well! Yes, YHC is competitor but no anger……all heart and this morning PAX tried to get it all out!!

Gentlemen, thank you for following and have a super blessed day. Only those who post understand!

Loud and Proud!!

Flatline

As YHC broke free from the sack this morning and drove to Timberwolf, I was 90% sure it would be a solo workout so thoughts ran through my head of just running a portion of my CSAUP leg and calling it a morning, but as I pulled into the AO, the familiar sight of Rosie’s Pathfinder changed the plans.  Instead a two man tapering beatdown was on tap…let’s get down to it.

Slow mosey around the front parking lot in case of any LIFOs and then, seeing none, head over to bus parking lot for COP, including:

• DQs
• Helicopters
• SSHs
• Imperial Walkers
• Copperhead Squats
• LBCs
• Flutter Kicks

THE THANG

Lightpost 11s –

• Round 1 – starting at the first lightpost with 1 merkin and 10 jumpsquats, run to next lightpost for 2 and 9….and so on.
• Round 2 – exercises were 2-ct mountain climbers and LBCs

Timber-Love Hill – from the entrance, 1 man runs up the hill and back, the other exercises, flapjack working your way up the hill.  Exercises were Lunges, broad-jump burpees and Russian Soldiers

Lazy Dora – Mosey to benches in front of the school for Lazy Doras.  1 PAX performs 25 Dips while the other PAX holds a solid plank – 2x through. Same for incline merkins 2x through.  Same for SSHs 2x through.

The ALLEY – Mosey around to the back of the school for the gauntlet of lightpost alley – stop at each lightpost for dealer’s choice exercise, including 50 IC Freddie Mercuries and several other ab exercises and a variety of merkin exercises.

ROF (Line of Fire?) 4 rounds – round 1 = 10 Merkins; round 2 = 10 2-ct mountain climbers; round 3 = 10 scorpion dry docks; round 4 = 20 SSHs.  PAX not exercising was in plank or Al Gore after SSHs.

2 MOM, including Rocky Balboas and Homer to Marge.

COT, COR, NOR…off about our day.

No announcements.

Study your routes and sync your internal schedules…it’s almost game time!

No More Gumbo For You!

Sitting solo in the 37 degree parking lot YHC was considering which route to take for some miles when Mr. Roper and his crocs rolled in with Tobit not far behind.  Now that there were 3 PAX and no one on the Q sheet, YHC took the lead and we were off.

THANG

Mosey around the back of the school and to the bus loop for the standard warm up of DQ, Helicopters, SSH, IW, Merkins and LBC.

Mosey to the entrance for light pole 11’s – exercises suggested by Mr. Roper and Tobit were vetoed and the 11’s were merkins and 4 count Freddie Mercuries.  Mosey around the bus loop and include the light poles that are out too.  Note:  There are more than 10 light poles in the loop.

Mosey to the front of the school for a door tour.  Each door is conveniently numbered for our use do the door number of exercises as you pass them  Exercises included – Doors 1-8 burpees, Doors 9-16 Squats, Doors 16-23 2-ct flutter kicks.

Four Corners in the parking lot  Corner 1 – 1 burpee, Corner 2 – 2 jump squats, Corner 3 – 3 Heels to Heaven, Corner 4 – 4 4-ct arm circles (for Mr. Roper), keep increasing the count – 5 burpees, 6 jump squats…around 3 times total.  Plankarama with some alternating shoulder taps and Peter Parkers, Dollies, 1-leg APD, American Hammers.

At the light poles back to the flag alternate between 2 burpees and 5 HR merkins.  Tobit calls Rosalitas and Mr. Roper calls SSH to finish it off.

Numbers/Names/ Tobit took us out

Announcements

Healing Place – last Saturday, looking for a couple people to run 6ish miles with the group.  See Shakedown and/or Upchuck.

CSAUP is a week away.  Find someone and ask if you need to know more.

NMM

Mr. Roper was exhausted after his VQ at NoToll, this was apparent since everytime YHC asked him for an exercise he suggested Arm Circles.  We finally included them with the 4 corners just for him.  Mr. Roper promised to stay consistent with his Q frequency so we should look for the next one in another 22 months.  I think he would do more if Viral would write his backblast every time.  Tobit also expressed an interested in taking the Q more often so hopefully we can be on the lookout for that again soon.

The numbered doors add plenty of fun but is was especially exhausting when we found doors 7 and 8 are right next to each other with no break.  I had read in a few back blasts that the light poles had been used for various stopping points but was unable to fully appreciate the well lit parking lots until YHC called them up this morning.  Discussions of egg salad and pimento cheese sandwiches on white bread and EF Hutton’s expected Masters tribute dominated the post workout discussion.

Jville is on the Q sheet for TwinTeam tomorrow – come one, come all and join the fun.

4 SOJers posted to Timberwolf to take full advantage of the wonderful weather and maybe the actual arrival of Spring (hopefully).  YHC had a few things in mind to as a tip of the cap to TYA for his birthday and to TYA and Saab for their 100-mile feats… it went something like this:

Long mosey around the back of the school and over to the large bus parking lot for COP, including:

• Helicopters
• Don Quixotes
• SSHs
• Imperial Walkers
• LBCs

THE THANG

Route 55 (aka Route 66 in the Exicon)

Starting at light pole #1 with 1 merkin, then run to light pole #2 and do 2 merkins, and so on and so forth around the parking lot to all 10 light poles for a total of 55 merkins.

Run it back but with jump squats

Mosey to the basketball courts

The TYA/Saab (aka The Wilt Chamberlain in the Exicon)

Line up on the end line and start with 100 LBCs OYO, then sprint 100 feet to opposite end line and do 100 squats, sprint back to original end line and do 100 2-count flutter kicks, sprint to opposite end line and do 100 lunges (50 each leg), then sprint back to original end line and plank for the six.

Donkey Kick Filler

Mosey over to the brick wall and do 20 Donkey Kicks OYO, bear crawl across path, do 10 merkins, crawl bear back to the wall.

Native American Run long way around bus parking lot and to the front entrance of the school, bottom of the hill for Timberwolf Hill

Partner up – Partner 1 runs to the top of the hill (3rd lightpost) and back, Partner 2 performs exercise, then flapjack working your way up to the top.  Exercises included: Lunges, Broad-jump Burpees and Polar Bears

ROF – circle up on our six and hold six inches.  When it is your turn, perform 10 heels to heaven and pass it to the left.

6MOM – right into some Mary, including:

• Hello Dollies
• APDs x 55
• American Hammers
• Freddie Mercuries – Jville cadence – slow, then fast, then Jville fast
• Box Cutters
• Superman

COT, Number-rama, name-a-rama and YHC took us out.

Announcements:

• CSAUP – you should be tapering
• Jville has a clown car heading down to Hampton Roads this weekend for the Peninsula Launch – reach out to him if you can ride along

NMS:

YHC wanted to give a little SOJ shout out to TYA for his birthday and for his recent 100-mile feat (and a shout out to Saab for the same).  YHC also wanted to focus mostly on running, legs and abs.  When I saw The Wilt Chamberlain, and Route 66 in the Exicon, the plan came together.

Tclaps and much RESPECT to TYA and Saab for their leadership and dedication to F3RVA and to redefining CSAUP and the boundaries for pushing yourself to the limits.  It is a pleasure and a privilege to be amongst you guys  and to have your character and fortitude permeate across F3RVA.  MUCH RESPECT! And thank you!

The PAX today pushed through strong on teach exercise.  Way to work guys.

No More Gumbo For You!

5 brave warriors posted this morning in the gloom of Timberwolf!

Mosey to the Track

COP-

SSHs x 20

DQ x 10

Copperhead Squats x 10

Helicopters X 10

Cotton Pickers X 10

Merkins x 10

Mosey to left of Track

11s

100 yard run, 2 exercises – Carolina Dry Docks and Squats

Al Gore for and wait for the PAX

Lunge to Apex of track

Mosey to Lightpole Alley

Lightpole Alley PAX Choice

PAX will run and stop at each light pole, rotating through the PAX, each member picks a different exercise at the light pole for PAX to complete before moving on to next light.

Exercises consisted of – Arm Circles, Burpees, Hello Dolly, Diamond Merkins, Merkins, LT Dans, DQs, American Hammer, WWIIs, American Hammer WWII Combo,Flutter kicks, LBCs, Rosalita, Monkey Humpers and a few more im not recalling.

Mosey to flag for Mary-

Burpees Shuffle 2 rounds

Mary consisted of – Homer to Marge, 6 inches, Hello Dolly, 30 secs of SSH

Numberama, Namerama, YHC took us out

NMS

It was a great morning in the gloom.  great to have Tobit join us on the Southside, he crushed the 11s.  The light pole alley is always fun and a great way to keep the PAX together.  Great Mumblechatter this morning.  Always an honor to lead this group, thank you guys for pushing me to be better!  Take care of your loved ones boys!

 

Marmaduke

 

2 lonely wolfs met in the cold today for a hot potato Q.

Started and ended with several runs/mossy around the school as I found out that Wilson loves running!

In the middle of running we did the normal exercises to kill time and push the lonely 2 wolfs.  Most creative goes to Wilson for pick neck bench pushups as they hurt!

COT, Name-a-rama, Number-rama

Always good to lead even when you don’t sign up!  Let’s bring on this warm weather and get these numbers back up across all AOs.

Rosco you were missed as Wilson defiantly was there this time!