Tag: Timberwolf

4 SOJ gladiators took on Timberwolf on this crisp first day of Feb!

COP

SSH x 20

DQ x 10

Arm Circles x 15 (reverso)

LBC x 20

Merkins x 10

Cotton Pickers x 10

Mosey to Track

The Prostitute –

4 Corners of track, start at first corner and do exercise, proceed to second corner. return to first , then back up, always returning to first corner and completing each corner as you pass it.

Corner 1 – 10 Merkins

Corner 2- 20 Freddy Mercury

Corner 3 – 30 Carolina Dry Docks

Corner 4 – 40 WWIIs

Lunge to Bleachers

Quad Check #1 – 2 Rounds

Runner width of football field, Dips, Box Jumps, and Lt. Dan’s

Quad Check #2 – 2 Rounds

Runner width of football fields, Incline Merkin, Decline Merkin, Squat

Mosey to front of School

Quick round of Mary – 20 Rosalitas, 20 Flutter Kicks, 10 Merkins

4 Corners of Lot

Corner 1 – 10 Arm Circles forward, 10 Backwards

Corner 2 – 20 Monkey Humpers

Corner 3 – 30 Mountain Climbers

Corner 4 – 40 LBCs

Mosey to Flag

5 Burpees OYO

Merkin Ring of fire – Plank and 10 Merkins each

Numberama, Namerama, YHC took us out

NMS

Great to see Flashdance at Timberwolf 2 weeks in a row, he is now expected every week, strong work Flash!  Honeymoon pushed through a head cold this morning to try and sweat it out so kudos to him as well.  Mr. Roper kept the mumblechatter alive as he crushed the quad-check, well done sir.  Honor to lead this group and  great way to start our day!  Make it a good one boys!

 

Marmaduke

8 SOJ regulars posted to Timberwolf this morning where it was definitely sunny and 70 in our minds and where the following (or something like it) occurred:

Mosey toward the entrance to pick up Mr. Roper at the trunk shoe store and complete a lap around the large parking lot, then circle up for COP in the parking lot, which included (all IC):

• SSHs
• DQs
• Helicopters
• Imperial Walkers
• Tempo Merkins
• LBCs
• Flutter Kicks
• Arm Circles

THE THANG:

Lindsay #1 – line up along the edge of the parking lot for a Lindsay.  Starting there, complete 30 box cutters and 10 squat jumps – run across the parking lot to the other side and complete 25 box cutters and 15 squat jumps – repeato back and forth until 10 box cutters and 30 squat jumps.  Al Gore for the Six.

Timberwolf Love Hill – Partner up and start at the entrance sign.  One partner runs up the hill to the 3rd light pole and back while other partner completes exercises working their way up the hill.  Flapjack and continue until both are up the hill.  Exercises were lunges, polar bears and broad-jump burpees.

Lindsay #2 – mosey over to the sidewalk edge of the bus loop for the second Lindsay.  This time the exercises were merkins and 2-count Freddie Mercuries.  Wall sit for the Six.

Chicken Peckers x15 IC

Light pole Alley – Mosey to the gate/entrance to light pole alley.  PAX runs from light pole to light pole around the back of the school back towards the flag stopping as a group and completing exercises at each light pole (and there were at least 10).  Exercises included:

• SSHs
• Mountain Climbers
• APDs
• Scorpion Dry Docks
• Copperhead Squats
• Ball Dippers
• Hand-Release Merkins
• American Hammers
• Burpees
• Others?

Hello DOlly ROF – Hold six inches and complete 10 Hello Dollies when it is your turn.

Merkin ROF – Start in Al Gore and drop and do 10 merkins then back up to Al Gore when it is your turn.

4x4s – Complete 10 (or as many as you can until the whistle) 4x4s (drop like a burpee, do 4 merkins and 4 mountain climbers, then pop back up = 1 4×4) OYO.

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

Announcements:

• CSAUP – form your teams and log your miles.
• Breaking Bread this Sunday – Rosie could use a couple more hands.  Reach out to Rosie if you can help out.
• 10K Training – reach out to Honeydo if you can help out with that.

NMS:

The chill in the air was real this morning – actually caught YHC a little off guard.  The mumblechatter was also lively during COP….counting, not so much.  And Lindsay #1 and Timberwolf’s version of Love Hill cut down significantly on the mumblechatter.  Light pole alley has lots of pain potential and was good for keeping the PAX together.

Great to have Flashdance out to tryout Timberwolf.  Hope to see you back out here on Thursdays brother — and, don’t forget about SOT on Wednesdays if you don’t want to drive to W-Dog….just saying.  Great also to have Manziel back out.

Way to push through all the reps this morning men.  Great job.  Thanks for following me aimlessly…the sole plan was “no Doras”…Marmaduke killed that horse at SOT.

Have a great day!ppi

No more Gumbo for you!

With icy/snowy roads and most of New Market traveling, YHC was wondering if anyone else would post this morning.  0530 and no other headlights confirmed this would be another solo beatdown, Gumbo was the original lonewolf a few months back.  Needless to say this sequel was much better than the original (not that it’s a competition) but this was single digits in the snow, how can that not be better.  The details don’t matter, there was lots of ice, even on the track, 3 miles plus lots of other fun stuff.

This is twice that non-New Market residing Q’s have posted solo to the closest AO to the nano-region that started this AO.  I’m not corporate but I would think their nano-region title is a little shaky.

Order was restored this morning at Timberwolf as McRib rolled into the parking lot, slightly LIFO after getting stuck behind the garbage truck, and all in all 6 stalwarts attacked the morning like this:

Short mosey to the end of the parking lot for COP and to wait for McRib (and, as it turns out, the real LIFO – Mr. Roper). COP included:

• SSHs
• DQs
• Helicopters
• Imperial Walkers
• Merkins
• LBCs
• Arm Circles

Lightpole 11s:

Mosey around the front of the school to the bus loop for 2 rounds of 11s using the 10 lightpoles that surround the loop.  Two Exercises.  Starting at lightpole 1 with 10 and 1 run to lightpole 2 and do 9 and 2 and so on.

Round 1 Exercises: Merkins and Box Cutters

Al Gore to wait for the Six at the 10th lightpole and then the PAX performed 5 Burpees as a group before Round 2 to trace the loop back.

Round 2 Exercises: Squat Jumps and Freddy Mercuries (2-count)

Plank-o-Rama for the Six, then 10-count plank walk on the curb in each direction.

Triple Check

Mosey to the back corner of the bus loop for a classic triple check with BTTW, WWII sit ups and a short run around the median island with a brief stop by the remaining snow pile for 3 burpees in the middle of your run.  Three rounds…

Wall Exercises:

Mosey through Sparky’s Play Alley to the back of the school and find a nice lighted spot on the wall for the following wall exercises:

• DKs and FKs — Start with 11 Donkey Kicks on the wall, then bear crawl across the road and do 11 2-count Flutter Kicks, then lunge back to the wall.  Three Rounds.
• Wall Planks In Cadence x11 — Three Rounds

Lightpole Alley

Slowsey back to the flag stopping along the way at each of the 5 lightpoles for exercises:

1. 20 SSHs
2. 10 deep squats
3. 10 2-count mountain climbers
4. 10 Rosalitas
5. 20 APDs

ROF Medley

1. Burpee ROF – running in place and each PAX member called out “Burpee” and a burpee was done – YHC called for 2 for a total of 7 and 21 for the morning.
2. Dolly ROF – PAX holding six inches and take turns completing 10 Hello Dollies
3. Merkin ROF – PAX holding plank and take turns completing 10 merkins – no flare just good form.

2 MOM

• 20 American Hammers IC
• 1 minute of WWIIs

COT, Number-rama, Name-a-rama, and YHC took us out.  No announcements other than discussion and excitement (?) about the upcoming CSAUP.

NMS:

No fluff this morning and not too much mumble-chatter.  All business and the PAX worked hard.  Way to go guys.

Great to have McRib back out in the gloom and Mr. Roper is becoming a Timberwolf regular.  Soon he will leave a pair of shoes there so he can do his routine footwear swap car side.

Have a great day men.  Thanks for letting me lead.

No more Gumbo for you!

 

Initial forecast of light dusting of snow was completely off. A brave group of 6 emerged promptly from their vehicles at 5:30 on the dot.

Brief jog around the school to find shelter from the wind – but no shelter to be found. Light warm up to get the blood flowing and a little bit of stretching. Light Jog back to the bottom of the hill/entrance of the school.

The Punisher

• 10 Sandbag Lunges
• 5 Weighted Sandbag Burpees
• 10 Sandbag Bent over Rows
• 5 Weighted Sandbag Burpees
• 10 Merkins
• 5 Weighted Sandbag Burpees
• Sprint all the way up the hill to the cars and back down

5 times through the above. Light progression of weight if you could stand it.

2nd half of Punisher is as follows: 60 Mountain Climbers, 50 Prisoner Jump Squats, 40 Monkey Humpers, 30 Merkins, 20 Long Jumps, 10 Burpees.

Ruck Sandbags back up the hill to the cars.

Numbered off, announcement, brief pray before wind picked up.

 

 

8 Jolly SOJ  Elves broke the fartsack on a very crisp morning at Timberwolf!

COP-

20 WWII OYO

SSH X 15

Copperhead Squats x 15

DQ X 15

Helicopters x 10

The Thang

Ladder Boyaah Merkins

-Partner up, 1 Boyahh Merkin, partner elbow planks while other partner does a Burpee and jumps over the planking partner and goes in to an elbow plank for the other partner to do a Burpee and then jump over the planker,  then sprint across field.  Increase all the way to 7 Booyah Merkins to completion.

11s

Exercise 1 – WWII Situps

Exercise 2 – Jump Squats

Running Distance – Across Football Field

Plank

Lunge

Lunge half of the track

Mosey to side of school

Quad Check – 2 Groups of 4

Exercise 1 – Balls to the wall

Exercise 2 – WWII Sit Ups

Exercise 3 –  Monkey Humpers

Exercise 4 – Run across Parking lot, run backwards back to group

Al Gore

20 WWIIs – OYO

Mosey to front of school

Dips – 3 sets of 10 in cadence

Mosey to flag

Merkin Ring of Fire

Burpee Ring of Fire

COT – Numberama, Namerama, YHC took us out.

Announcements – Q sheet is up for 2018

NMS-

YHC was excited to take the Q on his 100 post for 2018 but wasn’t quite sure on what the weinke should consist of.  With a little help from the M, it was suggested to pull out the BB from my first post and duplicate that.  Well come to find out it the month of May had just begun along with the monthly challenge of WWII situps.  So a tip of the hat goes to Gumbo for the inspiration on the WWII onslaught for the day.  Rosie, jokingly, did mentioned that Gumbo also dropped out of the WWII challenge a few days later, might need big data help to confirm. Everyone killed the 11s, with Honeymoon and Rosie lapping the field, awesome work on those gents!  YHC is also happy to announce that Mr. Roper will be stepping up to Q a hot potato Q with Wilson on Jan 6th, looking forward to that one, make sure you guys get out there for it.  As chatter was happening after close of COP, it was mentioned that no one posted at Twin team last Friday, but Mr. Roper did confirm that he and Jenny Craig were there with some “other guy” named George.  When asked what they named the FNG, Roper corrected us, and said he had no clue, he just called the guy George because he didn’t know his name, but he had posted before.  So George, if you are reading this, well done last Friday, come back so we know who you are!

Lastly, with this being my 100th post in 2017, I just wanted to say thank you to each and everyone of you for pushing me to limits I didn’t know were possible.  I am a better man today for the friendships, support, and challenges that F3 has brought to my life, and for that i am grateful.  Have a great Christmas and Ill see you boys in the gloom!

Marmaduke

 

 

 

 

 

 

8 men for a morning full of shooting stars and a HOT potato WO.

Started with 5 burpees and ended with 5 burpees as we passed along the Q from Honeymoon – Marmaduke – Mr. Roper – Rosco

Hats off to Upchuck for completing the fill AO cycle for a full round of Richmond

Also great to see Phonics make the trip over!

On December 7, 1941, Japanese planes attacked the United States Naval Base at Pearl Harbor External, Hawaii Territory, killing more than 2,300 Americans. … The following day, in an address to a joint session of Congress, President Franklin Roosevelt called December 7, 1941 “a date which will live in infamy.”

COP – SSH, Don Quixote, LBC’s

Mosey to field for sprints. Here is how it went down

Since the attack was in ’41, YHC decided sprint ladders were appropriate.

4x to the 25 yd, 3x to the 50 yd, 2x to the 75 yd & 1 x to the 100 yd. 23 ab exercises between each round (LBC’s & Pickle Pounders).

Rinse & repeat in reverse.

Short mosey to tennis courts for rotating Ring of Fire & Mary!

NMS

YHC was made aware of an open Q at Timberwolf. With some pressure I agreed to get back on the Q schedule. A quick Google search made YHC aware that today was the attack on Pearl Harbor. Solid work today men!

Wilson, Marmaduke & Manziel were all LIFO by 30 seconds or so thanks to a “faulty” alarm by Honeymoon……….it’s the button that says ON!

Nine SOJ gladiators showed up to Timberwolf this morning for a balmy 45 degree start to the day.

COP-
SSH x 20
7 Burpees OYO – Explain later
DQ x 10
Helicopters x 10
Copperhead Squats x 10
Merkins x 10
LBC x 15
7 Burpees OYO

Mosey to bottom of parking lot

Triple Check-
Exercise 1 – Flutter Kicks
Exercise 2 – Lt. Dan
Exercise 3 – Carioce to end of lot and back

Indian Run the track from front of school.

7 Burpees OYO

11s – Track Style
10 -1 One one side of track, continue around the track to do 9-2 on other side for a completion of 5 laps.
Exercise 1 – Merkins
Exercise 2 – Box Cutters

Mosey to Tennis Courts
Triple Check number 2
Exercise 1 – LBC
Exercise 2 – Hello Dolly
Exercise 3 – Run

4 Corners
Corner 1 – 10 Burpees
Corner 2 – 20 Monkey Humpers
Corner 3 – 30 2 Count Mountain Climbers
Corner 4 – 40 SSH

Mosey to flag for Mary
Flutter kicks x 20
LBC x 10
7 Burpees OYO

COT-
Numberama, Namerama, YHC took us out.

Announcements –
Don’t forget on Sundays, Off the Books run in Midlo, See Rosie or Honeymoon.
Twin Team Q is open for tomorrow, the vote is a Mr Roper VQ.

NMS
YHC has been completely whipped by the Merkin challenge and the month of Gumbo, so it was not his intention to have any Merkins on the weinke today.  Hearing that Rosie only needed 60 to completion, we could not leave him hanging.  But with Rosie, there is always that extra “how in the hell did he do that” moment.  That moment came on the Track Style 11s, after he lapped a few of us and was kind enough to do an extra lap with us, YHC made sure that he was good with what we did and now his 5k merkins were complete.  To that Rosie responds “yea but I didn’t do 5k for the month, I upped it to 6k to push myself! My arms hurt hearing that! Good for you Rosie, awesome stuff man.  Also congrats to all of the other PAX members who completed the challenge, it was not an easy one.  Mumble Chatter was high this morning and started off with Honeymoon finding a burrito in the parking lot during COP, you never know what you will find at Timberwolf. The 7 burpees were not intended to be a part of the weinke, but Sparky was not happy about the departure time of 12 minutes before the Q was to start for the New Market clown car, stating its only a 7 minute drive.  Hence the 7 burpees added for the 7 minutes.  Great to see Vedder back out this morning as well as the Hallsley crew of Bobber and McRib 2 days in a row.  Strong work by all, have a blessed day gents!

5 glorious members showed up right at 5:30 with a sixth showing up just a touch after the opening bell.  Little did he know that meant he had to grab the heavy bag.  What a beautiful morning to be running around an empty parking lot to still almost get hit by cars. Went down like this:

Each person grabbed their favorite Sandbag and headed towards the middle of the parking lot.

WU – Side straddle hops, push up planks, Lunges, power hops x2, T push ups, lunges with hands in air…..counting game was on point!

Round 1: 12 minutes total, 40 second intervals. Squat to push up Press with Sandbags (Intermediate 3/
Advanced 5) followed by Squat Jumps over the Bag  (Int 5/Adv 7). However fast you finished, remain part of the 40 seconds you got to rest.

3 minutes in between – Plank/ab work

Round 2: 12 minutes total, 40 second intervals. Squat to high pull with Sandbag (inter 5/adv 7) followed by 30 yard sprint. Half way through increased the distance of the sprint.

Introduced our friendly sandbags to the benches from Sparky’s last Q for a round of 15s. Step ups with Sandbags on left leg, then switched to 15 reps on the right leg.

Lunges back towards the cars – approximately 50 yards. Light Jog up the hill to the cars. Numberama/Namearma