Tag: Timberwolf

7 Regulars and 1 FNG broke out at Timberwolf on a frosty morning.  Once the FNG was introduced and 530 hit, the PAX was off.

COP-

SSH x 20

DQ x 10

Helicopters x 10

Arm Circles x 15

Merkins x 10

LBC x 20

Imperial Walkers x 20

5 Burpees OYO

Mosey to Bus Lot

Lightpole Ladders

Going Up – 2 Merkins at first pole, increase by 2 every pole till complete, Last pole was 20 merkins

Going Down – Start with 20 Box Cutters, decrease by 2 every pole till complete

Mosey to side of school

Dora –

Runner, runs over, runs backwards back

100 Monkey Humpers, 200 Squats, 300 LBCs

Mosey to Lightpole Alley

PAX Call to Duty – Each Pax Member picks an exercise and how we get to next light.

Ranged from  – Burpees, Merkins, Leg Lifts, Squats, Backwards Lunges, Backwards Bear Crawls, Freddy Mercury, American Hammers, Alabama Prom Dates, and Plank Jacks

5 burpees OYO, Back to the Flag

Numberama, Namerama, YHC took us out

Announcements:

Hammers and Ales Nov. 10th – See Viral

Puppy Pile this Sat at 7am

Please bring any donations of coats, hats gloves, anything that can help to an AO, Anyone in New Market can help collect.

NMS-

Awesome morning gents!  Welcome to FNG Gatekeeper, you crushed your first day. TCI Claps to DK for continuing to EH, well done brother.  Also great to see Bullseye, Beaker, and Peaches out as well.  All 3 men have become regulars, to the point where the PAX discovered this morning that it is time for Bullseye to get on the Q sheet!  There was an odd odor this morning at T’wolf though, oh wait, Wilson just didn’t fart, the air was clean and fresh today!!  Just kidding, strong work by Wilson and Honeymoon as well! Mumble chatter was great, I’m sure i missed some trying to warm up, so feel free to add.   Honor to lead this morning gents, appreciate the opportunity and the push to get better!.

Be light for someone today!  See you in the gloom!

Duke

 

2 Runners, 2 Ruckers, and a SOJ regular obviously didn’t check their thermostat before departing the house this morning, but posted anyway!

COP-

SSH x 20

DQ x 10

Imperial Walkers x 20

Copperhead Squats x 10

Merkins x 15

LBCs x 20

Mosey to Light pole Alley – 11s (Distance about 100 yards)

Jump Squats and Box Cutters

Mosey to front lot – Pass Q to Gumbo

Gumbo calls – 7 mins of Old Glory

Corner 1 -20 Merkins

Corner 2 -20 Jump Squats

Corner 3 -10 Burpees

Corner 4 – 20 WWIIs

As many times around as you can in 7 mins.

Pass Q to Wilson-

Wilson calls circle up for Mary

Homer to Marge variance

Holding V ups

Supermans

Holding 6 inches

American Hammers

Passes Q to Oyster

Oyster call for a Merkin ring of Fire

Passes Q to Rosie – Everyone grumbles

Rosies mosey to flag and circles up

Crunchy Frogs x10

Freddie Mercury x 20

APDs x 20

LBCs x 20

Peter Parker x 10

Parker Peter x 10

Recover

Numberama, namerama, Rosie took us out!

Announcements:

CSAUP

Hammers and Ales Nov. 10th – see Viral

Bring Coat donations on Saturdays – see Marmaduke

NMS-

So much happened in this short 45 mins the 5 of us were at the AO that i’ve decided to bullet point it to summarize:

• Respect to Rosie and Gumbo for knocking out their miles before posting
• WIlson and Marmaduke may have witnessed a body dumping occur before workout, keep eyes on news channels today
• Rosie has admitted he knows what exercises to expect from a M’Duke COP – NOTED
• The gates being open at TImberwolf create a real danger for cars coming through, not really, but we are jumped when car came around the corner
• Old Glory still is painful on a smaller lot and for only 7 mins
• Rosie smoked the PAX on all segments – Gumbo wins the line of the day -from National Lampoons – “Im like the dog in the movie – Poor little guy probably tried to keep up for the first mile or so” . Well played Gumbo!
• Women walking up on 5 random guys doing box cutters at a middle school at 545am – Probably not going to get the “Good Morning” comment reciprocated
• Wilson’s farts still smell no matter how cold it is outside
• Wilson as we held 6 inches made the PAX call out their favorite donut – Best answer goes to Oyster – Simply Stated – DONUTS – game over!!
• Oyster learned not to pass Q to Rosie – not what the PAX wanted to hear with 7 mins left in the workout
• YHC learned that doing a crunchy frog on an incline is not possible at his weight and body shape, decline is much easier
• All PAX made themselves better by not only  posting this morning, but also leading at some point.

Have a great day men!  It was an awesome morning in the cold!

Marmaduke!

 

 

 

Slow day at Timberwolf as YHC stood in the flag waiting for Gumbo to return from his EC mile.  Beaker was riding solo this morning with the New Market crew being otherwise occupied on this lovely October morning.

On the initial mosey to the parking lot YHC mentioned that YHC’s M has been doing a workout that did a lot of things that we already do.  After having her list the order of things to try it out on the PAX, YHC forgot to review it this morning and was struggling to remember of the list of 10 exercises.  Since YHC had nothing else planned we were going to try it out anyway traveling around the bus loop.

Warmup with DQ, Helicopter, SSH, Hillbillies, LBC in the parking lot then mosey to the bus loop for the main event.

Inchworm – walk hands out, feet in x 4

Inchworm x 4, Spider merkins (staggered hands w/ Peter Parker) x 4

Inchworm x 4, Spider merkins x 4, Diamond (Grasshopper) Squat Jumps (Feet apart, together, apart, together = 1) x 4

3 above + Duck walk (4 steps =1) x 4

4 above + Flamingo kicks (1 leg deadlift, 1 leg behind) x 4 each side

5 above + Gorilla walk x 4 each side

6 above + Bear Crawl (4 steps = 1) x 4

7 above + Crabcake w/ dip x 4

8 above + Donkey Kick w/ Frog jump x 4

Do an additional 4 rounds of all 9 exercises while traveling around the loop keeping the PAX together.

Mosey around the back of the school and in keeping with the 4x theme, 4 burpees to close out the final seconds.

Announcements –

• Coat donations – See Marmaduke
• Healing Place Running – See Swiper
• CSAUP 10/20 – See TYA

Great to work today with Beaker and Gumbo.  Thanks for indulging me with this experiment.  It was probably better to try with a PAX of 3 and no one that struggles with instructions.  Bonuses for this beatdown were keeping the PAX together, no running (Wilson) but constantly moving, and the options for alternate exercises or lower reps.  My M recommends no warmups and going through the entire thing 8 times, not 4, and the missing 10th exercise was Breakdancers, there’s always next time.   This is not a workout to forget gloves.  Expect to see the Spider Merkins again soon if Gumbo has anything to do with it.

Enjoy your 90 degree October day gentlemen.

 

7 Warriors graced the Parking lot this morning shortly before 530.  With an introduction complete to Pew our brother in town from Alabama, we were off for a fall like morning beatdown.

COP

SSH x 20

DQ x 10

Copperhead Squats x 10

Helicopters x 10

Merkins x 10

LBCs x 25

Arm circles x 15

Mosey to bottom of lot.

Parking Lot 11s

WWIIs and Box Cutters

Plank

Lunge half way across parking lot and back

Mosey to bottom of bus Loop

Triple Check

Runner , Flutter Kicks, and Squats

Mosey to bottom of hill

As a PAX we work our way up the hill – Ass Kickers, High Knees, Bear Crawl, And Lunges

Mosey to side of School

Wall Sits for 30 Seconds  – the 5 burpees, 30 seconds of wall sits 4 Burpees, repteato down to 1

Mosey to Tennis Courts

4 Corners – Round 1 – 10 merkins, 20 Mountain Climbers, 30 LBCs, 40 SSHs

4 Corners Round 2 – 10 WWIIs, 20 Flutter Kicks, 30 Box Cutters, 40 Jump Squats

Mosey to Flag –

1 Minute Left – Burpee Shuffle

Numberama, Namerama, YHC took us out

Announcements;

Tool Bank HH – See Viral for details

Coat Donations being collected on Saturdays – See Marmaduke

CSAUP – Oct 20th

Puppy Pile this Sat 7am – Marv has the Q

NMS

First of all welcome to our PAX brother from Mobile Alabama, it was great to have you out this morning PEW.  The Mobile F3 has been up and running for a couple of months now and they are leading on their own for the first time this SAT, awesome stuff and we wish them the best of luck, you guys will crush it.  Great to see Sparky back out this morning at Timberwolf.  The SOJ crew has passed the rule that he can no longer Q with coupons until he takes the pain to another AO first before returning back to Timberwolf, Sparky is up for the challenge so keep an eye on the Q sheet.  Gumbo and Rosie demolished the 11s like it was a walk in the park, way to work fellas. Beaker is getting stronger and faster and its awesome to see is growth and commitment, keep it up!  Always great to partner with Oyster and YHC loves the mumblechatter that comes along with it, and if youd dint know, Oyster is fast.  Strong work this morning fellas, its an honor as always to be allowed to lead this group.  make it a great day and be a beacon of light for someone who needs it today!  See you in the gloom!

Duke

Double digit numbers rolled into a dark and humid Timberwolf this morning.  As a FNG arrived and Wilson gave him a hug, the PAX were off.

COP-

SSH x 20

DQ x 10

Copperhead Squats x 10

Arm Circles x 15 (2)

Merkins x 10

LBCs x 20

Mosey to Light-pole Alley

Light-poles – Round 1 – Light-pole Suicided

YHC calls exercise at Light #1, PAX do exercise, then run to end of light poles, repeat exercises then run back to light #2 and wait for next exercise to be called.  Complete once all 11 Light-poles have been reached.  Exercises included – Merkins, Burpees, Lunges, LBCs, Monkey Humpers, Squats, SSHs, American Hammers

Light-Poles- Round 2 Dealers Choice

Each PAX member cheeses an exercise and how you get to the next pole ie..Bear Crawl, lunge, run, mosey

Exercises included – Merkins, Shoulder touches, Squats, Freddy Mercury, V-ups, WWIIs, Hello Dollys, Knee Touches Carolina Dry Dock Style, and missing 2 help me out PAX

Light-poles – round 3 – Lightning Round

Quickly get to next pole from exercise YHC called – Ass Kickers, High knees, Lunges, Lunges with twists, Carioce

Run back to light pole 1, from Light Pole 1 run back to flag hallelujah style.

Numberma, Namerama, YHC took us out

Announcements – Convergence Saturday

 

NMS –

First of all, welcome to FNG Miata, you crushed it today and hats off to Sugar Sock for EHing him to come out today.  I appreciate you guys letting me lead you through the light-pole alley today.  Tons of mumblechatter today, mostly around can the Browns win tonight and will the Bills ever win again. Also TCI claps to DK for staying true to the #28 when it was his turn to chose an exercise, the great Daryl Green! Great to hit double digits at Timberwolf, now lets have an even stronger SOJ showing on Saturday.  Always an honor to lead this group of me, have a great day fellas and I will see you in the gloom.

Duke

YHC pulled up to the AO early to see a light making it’s way around the track a couple times.  As the other PAX started to roll in Oyster emerged from the gloom after getting in some extra credit track time.  He was apparently concerned that since YHC had the Q he wouldn’t get enough of a beatdown in the standard 45 minutes.  Let’s see what we can do about that.  The New Market Clown car emptied out and just as FNG (Gerry) pulled up the PAX was off and picked him up on the way out.

Warmup with Don Quixote, Side Straddle Hops, Imperial Walkers, Merkins, LBC

Partner up for Dora in the bus parking lot.  Partner 1 runs around the median and back while partner 2 does 100 merkins, 200 Squats, 300 Flutter Kicks (2ct)

JITFO (See a BRR participant for the story on this one) to the front of the school to find Door #1.  Doors 1-5 do the door # burpees.  Doors 6-10 – Box Cutters, Doors 11-15 – Squats, Door 16 – merkins, Doors 17-18 LBC, Door 19 – merkins?, Doors 20-21 LBC, Door 22 – American Hammers (per Tobit), Door 23 Crunchy Frogs

Take a break to make sure Wilson doesn’t have a concussion after running into a school sign.  Curb Crawls up to 5.  YHC thinks the main reason Honeymoon doesn’t wear gloves is so he has an excuse not to do bear crawls on pavement.

Back to the shovel flag for Mary – Dollies, APD, Cross Leg Lifts, American Hammers.  Ring of Fire with Flair

Numbers/Names and Wilson took us out.

NMM

First off, welcome Peaches.  He reached out through the website after a friend from GA told him to find F3.  His attendance will be limited due to scheduling conflicts but hopefully he can become a regular.  This group will help in more ways than the physical fitness.  YHC wanted to give Peaches a taste of what we typically do and what better way than what was done at my first post but a Dora with some bear crawls thrown in.

The New Market Clown Car was in full effect this morning with 5 popping out of what YHC is picturing as a Yugo.  It probably was not but the story is better if it is.  Way to bring it fellas.  Wilson had room to bring a hug for everyone, even Peaches when he found out he was a fellow Bills fan.  The hugs were just Wilson’s way of coping with having a rookie QB starting for his team now.  Great to see Cerrano back out and pushing through everything.  Beaker and Oyster were happy to have some company after the dynamic duo hit the AO for their first unofficial Qs last week.  Wilson was checking out the bike racks when a lightpole mounted banner sign popped out and smacked him in the forehead.  Seeing no blood he continued the workout.  YHC had him close us out to check for signs of a concussion, all seemed well.  Hope the knot on your head isn’t too bad.

With a Dora and partnering with someone like Gumbo, the first runner does not have many merkins left to do after the first run.  Depends on who you are on whether that is a problem or not.  Props to Marmaduke for helping Peaches out through the Dora, no man left behind.  It doesn’t get easier, you get stronger.

Announcements

• 9/22 – 4 Yr F3RVA convergence at Dogpile 6am w/ 7am run and cookout after
• 9/29 – Puppy Pile – Marv’s in charge

At 05:23 one PAX appears in the gloom that is Timberwolf. On arrival he noticed one unmanned car was already parked.  A headlamp was moving around the track.  05:30 and the light kept moving around the track so with no Q and no other PAX or clown cars approaching, Beaker decided it was time to Mosey on down and catch up with the unknown SOJ’er (Oyster).  That said it became a two man hot potato Q to see who could bring on the most pain.

The Thang:

COP – Three laps around the track followed by, 20 Arm Circles, 20 DQ’s and 20 SSH’s.

Next Up:

Four corners around track with the following:

Corner 1 – 10 Merkins

Corner 2 – 20 LBC’s

Corner 3 – 30 Bobby Hurley’s

Corner 4 – 40 SSH’s

Repeato 3X’s O

Next and all OYO:

20 Box cutters

20 LBC

20 dying cockroach

20 Freddie Mercuries

One more lap around with 4 corners that goes like this

Corner 1 – 10 Merkins

Corner 2 – 20 squats

Corner 3 – 30 Mountain climbers

Corner 4 – 40 SSH’s

Mary:

20 American Hammer

20 Alabama Prom Date

20 Heals to heaven

20 Dollies

Mosey on back

Count-o-rama, name-o-rama

Oyster took us out with words of wisdom

Announcements: 

4-year anniversary convergence on 9/22

Puppy Pile on 9/29

CSAUP on 10/20

NMS: Mumblechatter focused on the beatdown Old Glory gave us at SOT earlier this week. Also a little about CCPS’s new schedule and those who ended up fartsacking this morning.  Oyster had already logged a mile when I caught up to him on the track.  Way to go Oyster.  Way to tag team the Q.

5 Beasts arrived at Timberwolf  this morning to sweat in the SOJ humidity!

A quick discussion on the Hot Potato and we were off.

Duke Takes First Q

COP –

SSH x 20

DQ x 10

Helicopters x 10

Arm Circles x 15 , Reverso

LBCs x 20

Mosey to side of Lot

11s – Merkins and Monkey Humpers

Pass Q to Wilson

Bus Lot Parking Tracers

Circle up for Mary

One Leg on other leg lifts

Homer to Marge

V- Up Hold

Partner up – New Dead cockroach reach up – hit partners hand with alternating arms

Pass Q to Roper

Mosey to Basketball Courts

4 Corners -20 Flutter Kicks, 20 one legged APDs, 30 regular APD, 40 LBCs

Mosey to  Football field

5 man triple check – not sure what happened but, Running, Mountain Climbers, Squats and Merkins

Hop on the track – Indian Run around track to tennis courts

Suicides on tennis courts and and baseline 10 SSHs everytime

Mosey to flag

Numberama, Namearama, Mr. Roper took us out

NMS

With the Q sheet blank it was quite the interesting morning.  Lots of mumble chatter, mainly Wilson reminding us throughout the morning that the Bills play tonight, albeit the final preseason game, he is excited.  The hot potato Q was fun, Mr. Roper certainly added to that with the 5 man triple check, still not sure what we did there but everyone was moving and sweating so all good.  Great morning to get out and sweat gents, strong work!  Have a great holiday weekend and be safe in wherever your travels may take you and the family!

Duke

5 SOJer’s broke free this morning to post on a fall like morning at Timberwolf!  A quick check to make sure no PAX were rolling on the 530 mark and we were off.

COP

SSH x 20

Helicopters x 15

DQs x 10

Copperhead Squats x 15

Merkins x 10

LBCs x 25

Arm Circles x 15 Both ways

Mosey to Track

The Prostitute – Round 1 – return back through each corner doing exercises at each corner until all 4 corners are complete

Corner 1 – 25 Dead Cockroaches

Corner 2 – 50 Mountain Climbers

Corner 3 – 75 Monkey Humpers

Corner 4 – 100 LBCs

Prostitute Round 2

Corner 1 – 10 Merkins

Corner 2 – 20 WWIIs

Corner 3 – 30 Carolina Dry Docks

Corner 4 – 40 Arm Circles, 20 Forward 20 Backwards

Al Gore

Circle up for Dealers choice of Mary

HoneyMoon – American Hammers

Rosie – Hello Dolly

Beaker – Hand Release Merkins

Wilson- Leg over Leg Lifts

Marmaduke – 6inches, Low, High,Back Low spread, High Spread

Mosey complete Lap around track and Up the side of the School to the Flag.

Numberama, Namerama, Wilson Took us out!

NMS:

YHC, Wilson and Beaker rolled into Timberwolf to the sight of EMT hanging out in the parking lot.  With the knowledge of Rosie and Honeymoon logging miles before posting, we all had a moment of “Oh No” but then those 2 came running up the hill just before the 530 mark.  First of al Respect for Rosie and Honeymoon putting in the extra work in preparation for the BRR.  Great to see Beaker out this morning again for his second post of the week, glad to have him back out.  Wilson did a great job of trying to ruin the nice crisp fall like air with his morning bodily aromas, either way he crushed it today as well.  Great morning in the gloom fellas, thanks for letting me lead and be a part of this amazing group.  Have a great day, and make someone else’s even better!

Duke

 

 

 

 

2 lonely guys showed up for a hot potato Q.

Mossy around the school for wram up activities.

Light pole challenge

Mossy to track for some activities and 4 – corners

Overall some strong work and great to have a visitor from far!

Sorry so short, work is really busy!!!