Tag: Timberwolf

  • The Night We Saw Them All

    A PAX eclipsing 40 ditched all common sense for about 18 hours to receive a plentiful helping of each of the three Fs.  This was the F3RVA Century Classic.

    YHC has conversed with a number of individual PAX members about their experience, taking notes during the event and thinking about how to transcribe all of these memories into a backblast.  There is no way YHC could do the stories justice by attempting to capture them for the collective PAX.  Then, after chatting with Lockjaw and the (sober) Ronnie, it became clear.  Treat the backblast as a living backblast.  YHC will make no attempt to capture the essence of this workout, only setting the stage for each and every PAX member to capture it for himself.

    My memories are collected below.  I encourage everyone to add to this list by commenting with your favorite memory.

    Leg 1:  Trying to contain my energy for the CSAUP while stuck in traffic for opening night of the squirrels game
    Leg 2:  Praying for Saab on Meadowbridge and Atlee Rd.  Kudos to all that ran that leg, a true game of frogger
    Leg 3:  All the Mechanicsville PAX member who were not running, companion running with the actual runners.  Kudos!
    Leg 4:  The Creek parking lot is great for fellowship.  This truly felt like a tailgate parking lot.  The energy, games and conversation were all electric.
    Leg 5:  The headlamp on my run reflecting all the pollen flying through the air with me initially thinking it was raining.  30 minutes later realizing all that pollen was being sucked into my lungs at an incredible rate.
    Leg 6:  Hearing of TYA and Swirly questioning if YHC actually marked his legs of the course and me telling them where they can shove it.
    Leg 7:  Realizing how peaceful and quiet the city can be when when you are in it and surrounded by trees.  The new moon highlighted the stars and all their brilliance.
    Leg 8:  Showing up to Hoedown and having Ronnie greet us after his enjoyable evening.
    Leg 9:  Marv almost taking out another animal with his running shoes.
    Leg 10:  Thinking about how comfortable it is to try to sleep on the top of a picnic table.
    Leg 11:  Watching the back and forth between Saab complaining about not being able to sleep and Upchuck for waking him up.
    Leg 12:  Waving to the UR security guard while sitting in a white van with 4 men laying on the ground.  He waved and continued by.
    Leg 13:  Marv learning that Fudd was going to show up only for leg 18 and would still get a tshirt.
    Leg 14:  Seeing Lockjaw drive 20 in a 45 on Charter Colony so he could stay between the lines.
    Leg 15:  Reminding Marv that Fudd was still sleeping.
    Leg 16:  Hearing of a certain individual’s multiple escapades to the bathroom at a singular Wawa.
    Leg 17:  Making the van take a 3 mile detour to Wawa so YHC could get a breakfast hoagie, thus missing the final hand-off.
    Leg 18:  Pulling into Dogpile, realizing it was almost over and thinking the whole experience was too fast.

    This humble correspondent would like to thank everyone involved with making this event successful, especially those listed in the QIC list.  Without it, this would have been a completely stupid and utterly failure of an event.

    Splinter out.

  • Tapering at Timberwolf

    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!

  • Timberwolf Trio

    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.

  • Ode to TYA (and Saab)

    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!

  • LightPole Alley Take 2

    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

    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!

  • Second Anniversary Celebration – Pre-game Miles and Lucky Horseshoe…

    Six SOJ regulars posted to Timberwolf not knowing what was in store.  YHC and Rosie met Swirly-early and knocked out a couple pre-game miles…CSAUP is bearing down boys!  Thanks to Rosie for being up for that even though he didn’t know what was in store for the workout — I did warn that we would get a couple miles during the workout thought.

    Upon return to the flag, Wilson, Marmaduke and Honeymoon were ready to go and Mr. Roper came in hot and jumped out of his crocks and into shoes in one fluid motion…0530 and we were off…

    Mosey to the tennis courts for COP, including the following IC (most x24 for the 24 months YHC has been doing F3):

    • SSHs
    • Imperial Walkers
    • DQs  – only 10 super slow (5 for Wilson and Roper)
    • Merkins
    • LBCs

    THANG – Lucky Horseshoe

    Mosey to the track and provide brief instruction and then at 0537 we were off and running on the horseshoe, which includes:

    1. Lap and 20 merkins
    2. Lap and 20 merkins, 20 storm squats (Imperial walker with 2 squats = 1)
    3. Lap and 20 merkins, 20 storm squats, 20 scorpion dry docks (switch scorpion legs after 10)
    4. Lap and 20 merkins, 20 storm squats, 20 scorpion dry docks, 20 WWII situps
    5. Lap and 20 merkins, 20 storm squats, 20 scorpion dry docks, 20 WWII situps, 20 lunges (10 each leg)
    6. Lap and 20 storm squats, 20 scorpion dry docks, 20 WWII situps, 20 lunges (10 each leg)
    7. Lap and 20 scorpion dry docks, 20 WWII situps, 20 lunges (10 each leg)
    8. Lap and 20 WWII situps, 20 lunges (10 each leg)
    9. Lap and 20 lunges (10 each leg)
    10. Victory Lap

    stretch and mary for the six and then back to the flag for COT, Number-rama, Name-a-rama and YHC took us out.

    No announcements – Dogs & Kids people!

    NMS:

    Everyone crushed it but Rosie absolutely DESTROYED it, finishing the full horseshoe in right around 30 minutes and even joining YHC and Honeymoon for a second Victory Lap.  YHC and Honeymoon came in right around 33-34 minutes and Marmaduke, Wilson and Roper crushed it with 2 minutes to spare.  VERY WELL DONE MEN!!

    I am not sure how much time is usually allotted for the horseshoe, but damn that thing is a killer.  YHC has managed to avoid partaking in a Lucky Horseshoe thus far so he figured his 2-year anniversary was time to bite the bullet.  What a smokefest.

    A pleasure to lead such a fine group this morning.  I am so thankful and grateful for everything F3  has given me and shown me over the past 2 years.  I couldn’t imagine not having it in my life now.  Thank you all!

    No more Gumbo for you!

  • Timberwolf – Party of Two

    Two of the South Sides finest rolled into Tomahawk Middle for a Hot Potato Q this morning!

    One Lap around the school to double check any Lifos, then on to the bus loop!

    COP-

    SSH x 20

    DQ x 10

    Slow Merkins x 10

    LBC x 20

    Mosey to wall

    20 Donkey Kicks – Bear crawl to Curb, 5 Merkins, Crawl Bear back to wall – Repeato twice

    Double Check – Partner 1 Runs around bus loop, Partner 2- 10 WWII, 20 Jump Squats —  Repeato twice

    Lunge to next light pole

    Length of Parking lot Love Hill – Runner, Bear Crawl, Broad Jump Burpee, Lunge – Reach end of lot and Repeato back to other side

    2 rounds of Light Pole Runs – Run to each light pole and stop, PAX alternated calling out exercises at each pole:

    Excercises: Merkins, LBC, Burpees, Arm Circles, LT Dan, Crabcakes, Freddie Mercury, Fluttter Kicks, 4×4, SSH, Wide Grip Merkin, Diamond Merkin, APD, Hello Dolly, Rosalitas, Hillbillies, American Hammers

    Mosey back around school to the flag

    Double Check – Partner 1- runner, Partner 2 – 20 Fluttter Kicks, 10 Merkins – Repeato 3 Times

    Mary – Freddy Mercury, Hello Dolly

    NMS-

    Great morning in the gloom!  Appreciate Gumbo pushing me this morning, for sure going to feel the pain later in the day!  Great fellowship and conversation, thats what F3 is all about!  Enjoy your day fellas, hug your loved ones!

    Marmaduke

  • A New Sheriff in Town at Timberwolf…

    7 SOJ PAX members, including one Kotters (Sparky) who came out of hibernation, posted to Timberwolf to check out what Sheriff Roscoe P. Coltrane had in store for us today.  It went something like this:

    COP including:

    • DQs
    • Arm Circles – OYO — Flashdance’s dream, but you gotta be there!
    • SSHS
    • Merkins

    Mosey to the track for some EMOM Sprints – sprint around the track for 1 minute, then walk back in opposite direction for 1 minute of rest.  Continued for at least 5 rounds.

    The Roscoe Study Group – PAX was asked to name the 5 core principles of F3 and exercises/punishment handed out for correct or incorrect answers.  Rosie and Gumbo answered correctly and then we went off the rails with Mr. Roper and Honeymoon.  Roscoe put them in detention.

    The Roscoe Special — Bench Work – partner overhead presses with the benches and attempts at curls – some went well and others poorly.

    Round 2 of EMOM Sprints – change up the direction.

    Mosey back to the flag for a couple minutes of Mary.

    COT, name-a-rama, number-rama and Roscoe took us out.

    NMS:

    YHC had put out a note to the SOJ crew on Tuesday that there would be running at Timberwolf as I had the Q.  At SOT, Roscoe asked YHC if I would let him have the Q and since we have all eagerly awaited a full Roscoe Q, I obliged but did tell him I promised some running…I DIDN’T SAY SPRINTS!  Man those smoked me.  I think they smoked everyone except Rosie who ended up on a completely different side of the track than the rest of the PAX each time – although Tclaps to Sparky – poor guy held on to Rosie for a mile or two…good effort man.

    Overall, great first Q from Roscoe, and we look forward to many more.  Great job guys!

    Let’s reach out to Kotters and bring them back now that temps are normalizing (sort of).

    No more Gumbo for you!

  • Howl At The Moon

    EF filled the tank, packed a lunch, headed down south to Timberwolf and was greeted by one New Market gentleman.  With no Q on the sheet, a hot potato was in order.

    Here’s how it went down.

    Long mosey around parking lot and school

    COP (IC)

    • SSH
    • DQs
    • IWs
    • Flutter Kicks
    • Merkins
    • Copperhead Squats

    Mosey to football field

    Escalator (Add 10 yd run between each exercise)

    • Burpees x 5, run back
    • Burpees x 5, Lunges x 10 each, run back
    • Burpees x 5, Lunges x 10 each, WWIIs x 15, run back
    • Burpees x 5, Lunges x 10 each, WWIIs x 15, Monkey Humpers x 20, run back
    • Burpees x 5, Lunges x 10 each, WWIIs x 15, Monkey Humpers x 20, Jump Squats x 25, run back
    • Burpees x 5, Lunges x 10 each, WWIIs x 15, Monkey Humpers x 20, Jump Squats x 25, Hand Release Merkins x 30, run back

    Mosey to Track

    Mary – Box Cutters, Freddie Mercurys

    Toss to Honeymoon

    Mosey around track around to benches in front of school

    • Dips x 20 IC
    • Incline Merkins x 10 IC
    • Decline Merkins x 10 IC

    Repeato

    Long mosey lap around school and parking lot back to SF

    Numberama, Nameorama, COT

    MOLESKIN

    With no Q on the sheet YHC figured he’d better think of something on the long car mosey down to Tomahawk Creek Middle School.  Sure enough, upon arrival and with only 1 other member of the PAX, YHC’s quick plan was put into play.  Mumblechatter mostly centered around the many excuses of Honeymoon’s New Market brethren, the dampness of the football field, and the tragedy yesterday in Florida.  YHC is reminded how important it is to spread F3.  There’s probably no absolute solution for the tragedy in Florida, but YHC is certain that positive male leadership influencing the lives of troubled 2.0s can help.

    ANNOUNCEMENTS

    See other BBs