Tag: Timberwolf

Lucky number 7 posted to the frozen tundra that is Timberwolf and all 7 remained in the comfort and warmth of their vehicles until the 1 minute call, then this happened:

Mosey around front and over to the bus lot for COP, including:

• SSHs
• DQs
• Helicopters
• Imperial Walkers
• LBCs

THANG:

Lightpost 11s

Using the 10 lightposts around the bus lot as our stopping points, do a round of 11s starting with 10 slow deep knee bends (i.e., copperhead squats) and 1 2-ct flutter kick.  +1/-1 until 1 squat and 10 flutters. Al Gore for the six

Variety Show Mosey around back through lightpost alley with buttkickers, high knees, Karaoke and layup/skips.

Minutes and Miles

Pick up some goodies left by YHC and form a circle on the frozen field.  PAX will exercise for 1 minute, then run a lap around the track and return to the circle, shifting 1 spot clockwise and picking up with the next exercise.  Repeato x7 so everyone hits each spot and we get 7 laps in.  Exercises included:

• Jump Rope — actual, not invisible (except for Bullseye)
• KB squats with 35lb KB
• KB swings with 25lb KB
• LBCs
• Box Cutters
• Freddy Flutters
• Dr. W (8-ct ab exercise that basically  combines Dollies and Rosalitas – look it up)

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

Announcements:

• Puppypile 1/26 – Ollivander has the Q
• Week O Hardywood continues and the entire PAX is feeling it.  Well done sir.  2 more days to go.
• Continued prayers for Opus’s M and family – hope the surgery goes (or went) well.

NMS:

The SOJ PAX including YHC is still reeling from Hardywood’s beatdown at NoToll.  Kudos and Respect to Hardywood and others who have endured multiple Hardywood Qs in a row.  It takes all you got!

Today was focused on movement, cardio and abs with a some lower body work mixed in there.

Great to have LugNut out at Timberwolf for his second bootcamp this week.  Looking strong brother.

Some great conversation and quotes thrown out during the Minute Circle of Pain this morning.  But it got very quiet when the banjo played.  The fellowship (and laps) made the cold disappear.  Way to work fellas.

No More Gumbo For You!

A solid PAX of 12 were not scared off by a cool rainy, Junary morning….and assembled at Timberwolf for a DK beatdown that went something like this.

THANG

Mosey down, around track, and back up to basketball court.

COP: SSHs, DQs, 5 burps oyo, Russian Soldiers, Backwards Lunges, 5 burps oyo, tempo merks, crab cakes, 5 burps on your own

Mosey down, around track, and back up to end of light post run

Ants Marching:
a Marmaduke tribute, combining The Prostitute and the light posts where each post has its own set of exercises (each assigned by 1 member of PAX). exercises increase in reps by 2 per post…return back to 1 and stop at each before you proceed to the next
Wait on the 6 at the first post.
(Pax member listed below called the exercise)
DK = 2 burps at post 1
Oyster = DK + lunge to post 2 + 4 sshs at post 2 + run back to post 1 + DK
Beaker = Oyster + skip to post 3 + 6 double count plank shoulder taps + skip back to post 2 + Oyster
Gumbo = Beaker + run to post 4 + 8 double count flutter freddy mercury kicks + run back to post 3 + Beaker
Tobit = Gumbo + run to post 5 + 10 double count american hammers + run back to post 4 + Gumbo
Peaches = Tobit + run to post 6 + 12 single count backwards lunges in place + run back to post 5 + Tobit
Bullseye = Peaches + run to post 7 + 14 merkins + run back to post 6 + Peaches

Mosey down, around track, and back up to VSF

COT – Wilson took us out

Naked Moleskin:
Solid SOJ showing yesterday and today, especially given the wet forecast.

The Ants Marching kept us busy….no breaks, really.
YHC is not convinced we’d complete the entire circuit of Ants Marching in 45 min, even if we eliminated the 3 laps around the track.

Has Swirly started wearing a weight vest? (per New Year’s Convergence picture…)

Announcements:
Something about putting weights in backpacks.

7 SOJ regulars posted to a frozen Timberwolf to see what YHC had in store…so did YHC.  After loosely planning a beatdown for SOT and driving halfway to SOT this morning, YHC broke free of the post-Christmas fog, changed course, arrived at Timberwolf with 2 minutes to spare and delivered a beatdown on the fly that went something like this:

Mosey to the the front parking lot for COP, including:

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

THE THANG:

Compounding 4 corners around the parking lot, as follows:

• Corner 1 – 10 merkins, run
• Corner 2 – 10 merkins, 20 box cutters, run
• Corner 3 – 10 merkins, 20 box cutters, 30 2-ct mountain climbers, run
• Corner 4 – 10 merkins, 20 box cutters, 30 2-ct mountain climbers and 40 jump squats, plank for 6
• Mosey back to Corner 1 with alternating high knees and butt-kickers

Lightpost Hill

Mosey down to the school entrance and work our way up to the bus loop stopping at each of the 4 lightposts as follows:

• bear crawl to first lightpost  and do 20 alternating shoulder taps IC
• karaoke to second lightpost and do 20 monkey humpers OYO
• karaoke to third lightpost and do 20 Freddie Mercuries IC
• lunge to fourth lightpost and do 15 HRMs IC

11s around the bus loop at east lightpost – LBCs and CDDs

Wall sit circuit

• 1 minute wall sit
• 20 donkey-kicks OYO
• bear crawl to curb, 10 merkins, crawl bear back to wall
• Repeat x3

Bench work (Honeymoon’s favorite)

• Mosey to front of the school and each PAX find a bench for 10 step-ups each leg, 20 dips, 20 derkins
• run a lap long-way around the parking lot back to benches
• 10 step-ups each leg, 20 heels to heaven
• run lap long-way around the parking lot back to the Flag

Hello Dolly IC

5 Burpees OYO

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

Announcements:

• Marmaduke need 5 more coats to get to 100. Find one and bring it to Dogpile.
• Is there a New Year’s Day convergence or just business as usual?

NMS:

It was a cold one this morning, but we still managed to get the sweat rolling.  Great effort by everyone.

Beaker continues to kill it and post religiously.  Well done sir.

Thanks for following all the choose your own adventure beatdown today.  It took YHC a couple minutes to get my bearings and join you guys on Thursday instead of Wednesday, but it was good once we got rolling.

See you in the gloom boys.

No More Gumbo For You!

 

 

8 warriors hit the ground running at 530 this morning, with 1 LiFo joining COP a few minutes late to make it 9 for Timberwolf.

Mosey to Track

COP

SSH x 25

DQ x 10

Imperial Walkers x 20

Merkins x 10

LBCs x 20

Helicopters x 10

Mosey to side of track

Prostitute – 4 Corners return to Corner 1 each round and every time you pass a corner you do that exercise.

Corner 1 – 20 Plank Jack

Corner 2 – 40 Squats

Corner 3 – 60 LBCs

Corner 4 – 80 Monkey Humpers

Mosey around track

Triple Check – Runner 100 yards and back , Lunges, and WWIIs

Mosey (hallelujah style) to Light Pole Alley

Light pole Suicides- Perform exercise at first Light pole, run to last light pole, perform exercise again, the run back to 2nd light pole, repeat until all light poles completed.

Exercises – Merkins, Dying Cockroaches, Burpees, Flutter Kicks, Box Cutters, Shoulder Taps

Mosey to flag

Mary –

10 – Hello Dolly

10- Rosalitas

YHC Christmas gift to PAX – 1 minute of Arm Circles

Numberama, Namerama, YHC took us out!

Announcements:

Murph Friday at Twin Team Tomorrow – Honeymoon is Q, Post!

Marmaduke is still collecting coats, we are 13 away from 100, please help push to try and reach this goal, 2 weeks left

Gomer Pyle has a Missions trip – Lets support him!!  Check twitter and other BB for more info.

NMS

With HDHH taking place in SOJ last night, it was a mystery to who would show up at Timberwolf this morning.  Proud to say that almost everyone from HDHH posted, almost.  While recalling the conversations and food from HDHH, along with the sounds it created in COP, Gumbo posed the question did the Wings and Sausage platter contain Olestra, hence the title of the BB. If you aren’t a child of the 80s or 90s, google Olestra. You can thank Gumbo later.  Strong work by all this morning!!  Great to have Cerrano and Gate Keeper back out this morning.  Still the biggest tip of the cap goes to Beaker, way to continuously post brother, you have bought in, respect!  Great Mumble Chatter this morning.

Gents, Christmas is quickly approaching and 2018 is coming to a close.  Lets keep in mind the real reason for the season!  Love on your kiddos, wives, friends and families, don’t take this time for granted.  Lastly, reach out to that buddy you haven’t talked to in a while, he/she may need it more than you know!  Thanks for letting me lead boys, always an honor and privilege!  See you fellas in the gloom!

Marmaduke

With icy Patches still visibly noticeable, 5 Warriors set out on a slow mosey right at 530am, hilarity ensued.

How it went Down:

Walk to bottom of school entrance, then lunge up the hill to the back bus loop.

COP

SSH x 20

DQ X 10

Imperial Walkers x 20

Merkins x 10

LBCs x 20

Helicopters x 10

Mosey to front of bus lot

Ascending light poles – 4 merkins, increase by 4 for 6 lights, last light was 24 merkins

Descending light poles- 24 LBCs, down to 4 for 6 lights

Plank

Move to side of Lot

5 Burpees OYO cause Wilson was bitchin

11s

Flutter Kicks (Roper called) and SSHs (Bulleye called)

Mosey back to front of bus loop and Lunge back down the hill we originally came up, from there walked back across the ice past the flag

Wall Sit Burpee Combo

30 Second Wall Sit – 5 Burpees

30 Second Wall Sit – 4 Burpees

30 Second Wall Sit – 3 Burpees

30 Second Wall Sit – 2 Burpees

60 Second Wall Sit – 1 Burpee

Circle Up

2 Rounds of Merkin Ring of Fire

1 Round of Burpee Shuffle

Back to the Flag

Numberama, Namerama, YHC took us out

Announcements

HDHH Next Wed Capital Ale House in Midlothian

Prayer Requests for Gumbo’s daughter/ MRI today for Concussion, She’s a Champ and will rock it!!

Awesome news from MR. Roper – his son passed his welding test, he is now officially certified!  Congrats!

NMS:

So with Wilson and YHC getting a pre ruck in, we were able to scout out the AO and how the recent storm had effected Timberwolf.  On our very slow ruck we discovered that we now know why CPS is still out, tons of ice everywhere. Once the PAX was walking to drier spots, Mr. Roper informed us we could have just gone to the mall and walked laps in the warm heated building.  From there the conversation took a 40 minute turn into naming all the stores that were always there, fashion trends, and restaurants we all grew seeing at the malls in the 80s and 90s.  The workout was great with limited spots to pull from.  Everyone crushed it and YHC appreciates the PAX for understanding safety is key.  I will list a few of the topics and mall trends we discussed below, feel free to throw in your favorite mall store as a kid, this morning was a great walk down memory lane!  See you boys in the Gloom!

Cinnabon, Mrs. Fields Cookies, KB Toys, Kmart, Things Remembered, Orange Julius, Leggett, Disc Jockey, Foot Locker,Sears, Circuit City, Radio Shack, Any Chinese Place giving a free Sample, Trans Ams, Parachute Pants

*** Winner of the Day – YHC mentioned JAM Shorts – Gumbos response – Which Doubled as Parachute Pants for him”

Marmaduke

 

 

The warm cars were enough to keep the few PAX in the vehicles until a minute or so before launch.  The goal of the day was to keep everyone moving, no ground and pound today.  The 4 PAX ready to go at 0530 headed out for a warmup lap around the track that included high knees, butt kickers, slides and let’s call them layups (skips if you’re so inclined).

THANG

The Cooper – Start with 10 burpees, 10 squats, 10 merkins then run a lap.  Drop one for 9 of each, run another lap, repeato until 1.  Added twist, after every 2 rounds circle back for the 6 to keep everyone a little closer.

Wrap up with a little Mary – Freddies, Alabama Prom Dates and American Hammers.

After the first lap YHC and Honeymoon heard voices behind us, then Beaker shows up alone.  Is that Peaches back there talking to himself?  Is he cursing the Q this early in the beatdown?  Out loud?  On the way back to pick up the 6 after the 2nd lap, Beaker informs us that Mr. Roper found us…that explains the voices.  Beaker crushed it, finishing the whole thing with time to spare.  Mr. Roper had Peaches’ ear through the whole thing and kept him pushing through it all.  Glad Mr. Roper showed up after giving a tour of the James Center last night for the Richmond BizSense Hard Hat Happy Hour.

HDHH at Capital Ale House in Midlothian on 12/19.  Invite someone you are EHing or that hasn’t been out in a while.  Let other some of the other F3 guys work the EH for you.  Pre-blast coming soon.

Ghost Flag will be at YHC’s annual 12 days of Christmas beatdown on 12/18 at NoToll.

Marmaduke is collecting coats.

Have a great day today.  This is a great time of year to reach out to someone you haven’t talked to recently and make a connection, EH or not, it’s worth it.

9 Warriors broke free of the fartsack this morning to post on a chilly morning at Timberwolf.

COP-

SSHs x 20

Arm Circles x 15 – reverso

LBCs x 40 – Tip of the hat to Gumbo

Merkins x 10

Copper head squats x 9  – not sure why I stopped at 9

Mosey to bottom of bus lot

Triple Check – THE LONG WAY

Runner – Runs complete Lap around entire school

Other 2 partners do 20 PLT every time the exchange is made before starting other 2 exercises

Exercise 1 – WWIIs

Exercise 2 – Squats

Lunge it out for the Six

Mosey to back tennis courts

4 Corners

Corner 1 – 10 Merkins

Corner 2 – 20 Box Cutters

Corner 3 – 30 Monkey Humpers

Corner 4 – 40 SSHs

Plank up

Mosey to Flag

1 Minute left 7 Burpees OYO

Numberama, Namerama, Honeymoon took us out!

Announcements –

Still Collecting Coats through end of the year

GORuck in March – See LabRat and HoneyDo

NMS:

It was great to almost hit double digits this morning at Timberwolf.  Also great to see Cerranno back out this morning as well, he may have picked the coldest of the winter so far to re-join us, strong work.  Great pairing up with DK and Bullseye, appreciate the push fellas.  Rosie flew around the school and set the pace for Honeymoon and Wilson to try and match his time, all 3 crushed it.  Oyster and Beaker also braved the cold this morning and rocked out the triple check with Cerrano.  I appreciate you guys allowing me to lead and not moaning too much about the lengthy run.  Always an honor gents!  Reach out to someone today who may need an extra little light in their lives!  Have a great one, see you in the gloom boys!

Marmaduke

 

 

 

1 out of towner and 1 local escaped the fartsack on a sunny and 70 (35 and rainy) morning at Timberwolf.  Dana arrived early and not knowing where to park, followed a teacher into the main lot.  After getting out, convincing her that he was not a predator and was only a fool looking for other fools to workout with in this lovely weather, he found YHC pulling into the lot.

It was quickly agreed that the weather sucked and there was no reason to roll around in the mud like we did at NoToll.  A run on the track and around campus with some stops for merkins was completed.  A few miles covered at a nice easy conversational pace.  Good to get to know Dana, who will likely be back for work every few months.  Now he knows where to go and will hopefully be greeted by more PAX next time he visits Timberwolf.

Next Thursday, celebration of the First Thanksgiving.  6am at 45MOM.  No Timberwolf unless New Market wants to take the lead.

8 Warriors were ready to roll as the clock struck 530 this morning at Timberwolf.  But wait, there are headlights coming, its Rosie, so 3 burpees OYO as Rosie emerged from the car, then the PAX was off and running.

COP-

SSH x 20

5 Burpees OYO

Imperial Walkers x 20

5 Burpees OYO

LBCs x 20

Merkins x 10

Arm Circles x 15

5 Burpees OYO

Mosey to Track

The Prostitute – Start at corner 1, exercise, move to corner 2, repeat exercise every-time you cross a corner, all the way up to 4 corners.

Corner 1 – 25 Merkins

Corner 2 – 50 Flutter Kicks

Corner 3 – 75 Squats

Corner 4 – 100 LBCs

Plank for the PAX

3 Groups of 3 for Triple Check

Exercise 1 – WWIIs

Exercise 2 – Box Cutters

Exercise 3 – Runner 100 yards and back

Al Gore

Plank

Mosey to Side of School

Wall Sits – 30 seconds on wall, 5 Burpees, 30 seconds on wall 4 Burpess,  Made it down to 2 before time was called

Mosey to Flag

Numberama, Namerama, Honeymoon took us out!

Announcements:

Hammers and Ales this Sat Night – See Viral

GO Ruck event in March

Marmaduke Still Collecting Coats

Text  encouragement to all the PAX members who are in the 1/2 Marathon festivities this weekend, good luck fellas!

NMS:

First and foremost, 9 strong at Timberwolf is great numbers, way to work men!!  Great to see Bobber back out after a small break, as well as Peaches is becoming a regular, strong work!  DK and Bullseye have been crushing the clown car in SOJ lately, as well as crushing the workouts.  Great work by Mr. Roper as well for posting and providing the mumble chatter for the full 45 mins.  Rosie did Rosie things, completing the corners in a very quick fashion.  Honeymoon, Wilson and YHC got a 2.5 mile ruck in before the 530 post.  Awesome stuff and Strong work by all.  Always a privilege to lead this group, and honored to do so……..OH!!! and the Q sheet for Timberwolf is WIDE OPEN, Please feel free to sign up.

#KEEPPOUNDING

Marmaduke

 

After SOT yesterday a couple SOJ regulars noted that they would not be attending the Rosie Q at Timberwolf, apparently word got out in New Market too with a no show from that contingent.  Fortunately Beaker showed up to keep YHC company.

Mosey around the parking lot checking out a potential LIFO, no dice, unless the teacher wants to workout in khakis (Ask Vinny if yard khakis are acceptable workout attire).  Warmup IC and In Converstion with Helicopters, DQ, Arm Circles, SSH, LBC, Merkins, IW.

Mosey to the bus loop for Blackjack – start with 20 LBC on one side of the lot, run across do 1 merkin – continue adding up to 21 to 1 LBC and 20 merkins.  Easy mosey to Light pole alley.

Alternate choosing exercises and movements between poles.  Assortment of Squats, box cutters, Freddie Mercurys, merkins, SSH, Alternating shoulder taps and others, closing out with American Hammers.

Thanks for keeping YHC company and setting the pace Beaker.  After a night of hanging at a neighborhood fire pit and sampling the kids candy the “in conversation” pace was appreciated.  A total of 250 merkins were dropped on the 2 PAX to get started on November the right way.  This all went down the morning after YHC’s namesake, a not quite washed up Derrick Rose, dropped 50 in an NBA game.  After multiple knee surgeries and bouncing around the NBA, he’s still got it.

Thanks for indulging me and letting me lead you through some merkin heavy work this morning Beaker.

Have a great day.