Tag: Timberwolf

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

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!

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

5 rallied to the parking lot at Timberwolf looking for a Q, there was none on the sheet so a semi-hot potato ensued.

THANG

YHC took the lead and led a mosey behind the school to avoid getting run over by the garbage truck and loop back to the bus loop for a warm up of SSH, Helicopters, IW, Merkins, LBC.

Lightpole Loop – 10 merkins at the first light pole, 10 squats at the second continue to alternate all the way around the bus loop.

Pass the Q off to Roscoe and head to the track.  His warm up while he was considering what the real punishment would be was to start with 4 corners – Corner 1 10 merkins, Corner 2 10 merkins+20 jump squats, Corner 3 – 10 merkins+20 JS+30 Mtn Climbers, Corner 4 – 10+20+30+40 LBC – Active rest with some Indian Arm wrestling (YHC won his first match so there was a little excitement there, only to lose the next 2).  Winner 20 LBC, loser 5 burpees

Next up sprint 100 yards, walk back 50 yards, bear crawl the next 50 yards – Repeato x 3

Find a bench 20 dips, pick up a bench and do OH Presses with a partner.  Add some OH lifts with all 5 pax.  Speed bag punching using another’s hands as the bag.  Black snake indigenous people run around the track.  Mosey back to the flag for APD and fire hydrants.

NMM

Happy to have Shakedown and Sugar Sock visit TW for the morning.  YHC thinks they were hoping for a Wilson or even a New Market sighting but those are getting rare these days.

Roscoe was all to happy to take over the Q and show us how to do things. The 4 corners was no mere warm up but he had a plan.  The sprints with bear crawl returns were brutal, although I think we have found another challenger to the next bear crawl event.  Sugar Sock took off bear crawling and left the rest of the PAX in the dust.  YHC may have a new late addition to my fight team, hearing Roscoe punch Gumbo’s hands at a speed few could keep up with made me think he’s done this before, maybe with faces instead of hands.  Thanks to Roscoe for bringing us some new ideas with the Indian Arm wrestling, bench lifts and punching bags.

Prayers for Roscoe as he works his way through the sale of his NC house, purchase of an RVA house and move to RVA over the next few weeks.

Have a great day and make the most of the opportunities that we are given.

Rosie

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