Tag: Timberwolf

  • The FitnessGram™ Pacer Test 

    Midlothian’s two most handsome HIMs came out to Timberwolf on this beautiful morning to start the day on the right foot. Following a brief mosey and some warm up stretching and calisthenics, the fellas took on the Fitnessgram PACER Test. What is the Fitnessgram PACER you ask? Well, on its own terms:

    The FitnessGram™ Pacer Test is a multistage aerobic capacity test that progressively gets more difficult as it continues. . . . The running speed starts slowly, but gets faster each minute after you hear this signal. [beep] A single lap should be completed each time you hear this sound. [ding] Remember to run in a straight line, and run as long as possible.

    In layman’s terms: running sideline to sideline laps on the basketball court in progressively shorter intervals. Fail to complete the lap and you’re out.

    Our PACER had a twist: each man owed 100 merkins, WWIIs, and squats but could subtract their PACER laps from those totals (e.g. do 20 laps, only do 80 merkins, etc.).

    Following the first round of PACER and workouts, we decided to run it again for round 2 and glory.

    Finished with a slow mosey back to the parking lot, ended with COT. Took us out in prayer.

    Ponch is the undisputed PACER king, completing 70 and 72 laps respectively to my 60 and 54. Overall a great workout and a honor to lead.

  • Norway Wins Gold

    In honor of the Winter Olympics, 6 HIMs gathered at TImberwolf this morning to honor the our Nordic brethren.

    After a brief mosey, we got loose with some SSH, deadman hangs, Alabama Prom Dates, and LBCs followed by some general calisthenics to get the blood pumping.

    The Norwegian 4×4: Designed to increase VO2 Max over time, you run for 4 minutes at 80-90% of your max heart rate followed by 3 minutes of rest. Repeat 4 times.

    Cool down: Following our nordic trek around the track, we ran a final lap for good measure and some general stretching.

    COT: numbers, names, announcements, took it out in prayer

    Announcements: Frozen Triangle this Weekend.

    Always a pleasure to lead you gents!

  • I woke up and felt like running

    4 HIMS made it out to Timberwolf this morning. When the Q sheet is open at 10 PM the night before, anything is on the table. There was a lot of action at the school and we had to dodge multiple cars but we got it done. Here’s how it played out:

    Mosey around the school to the bus loop for some SSH, arm circles, and light stretching.

    4 corners, lady of the night modification: corner one – end of bus loop, corner two – entrance to school, corner three – the flag, corner four – the basketball court. 2 burpees to start and every time back at the start. Then at each corner 5 merkins, 5 CDD, 5 double count lunges, 5 WW2s. More run based.

    11s in the bus loop. double count toe taps and American hammers.

    That ate up the clock and back to the flag.

    N/N

    Announcements: Frozen Triangle 2/21

    Prayers: keep Wildcat in your thoughts, and for everyone else that needs support

    Great to see Meatball out this morning. He was at the Crossing the first time I came out to F3 a little less than two years ago.

    Rest up for Wildcat’s beat down tomorrow at Satan’s Hill!

  • Just Me!

    Rolled into AO Timberwolf expecting the usual gloom-to-doom camaraderie. Instead, I was greeted by… silence. No headlamps. No mumblechatter. Just me and my thoughts (which are not always encouraging).

    Started with a 30-minute run, because nothing says accountability like realizing you’re the only witness. Threw in some push-ups and a few burpees to make it feel official. At some point I stared into the darkness long enough to decide I was bored, clearly victorious over the beatdown, and ended a little early.

    No FNGs were harmed. No HIMs were inspired—except maybe myself, briefly.

    COT: Optional when you’re solo, but appreciated anyway.

  • The Learning Experience

    Timberwolf is still a sheet of ice, but my kids daycare is around the corner and has a perfectly cleared parking lot. Called the audible, got the word out and 6 of us came to enjoy some single-digit-weather-workouts.

    Mosey back and forth to show the PAX the new AO “Bubbles” and standard warmup.

    Thing 1
    Triple Check – squats, merkins, run to end and back

    Thing 2
    Gauntlet
    Station 1 (sandbags): 8x Squat thrusters, 8x merkins, 8x squat thrusters, 8x carolina DD
    Station 2 (blocks): 8x Squat thrusters, 8x curls, 8x squat thrusters, 8x skullcrushers
    Station 3 (kettlebells): 8x jump squats, 8x kb swings, 8x jump squats, 8x high pulls

    Thing 3
    Sprints to end of parking lot and back, 30 second rest in between

    Announcements: Frozen Triangle
    Prayers: Wildcats co-worker, brother-in-law. Hermey’s friend’s family

    Stay safe and warm out there! Time to scope out a spot for Friday since Satan’s Hill is in bad shape

  • Generators and things

    5 HIMS made it out to Timberwolf this morning for some fun. Was happy to have more than two, like last week. Keeping this AO alive!

    We started things off with a lap around the school and then circled up for the warmup. SSH, helicopters, arm circles, merkins, stretches. You know the deal.

    Triple check at the benches with 5? I was holding firm to my plan so we made it work. Dips, step ups, runner to the second light post and back.

    Mosey to the bus loop for the circuit. 1 lap run around the bus loop, 15 merkins, 20 squats, 25 LBCs. Repeat for 5 laps.

    Mosey to the hill for an 11 with WW2s and monkey humpers.

    Back to the flag for a minute of holding plank until time expired.

    Numbers. Names.

    Announcements: Frozen triangle super bowl Saturday. The bridge this weekend. –> slack

    Prayers for Wildcat and for Doozy’s travels.

    Hope everyone gets prepared for snow or maybe more ice now. Get those workouts done in the garage if you have to. Stay safe.

  • Norwegian 4×4

    The cold and wind scared away all of the Timberwolf pups today. YHC and Woodsman paid no mind and went about our workout. To the track!

    lap around to warm up, light stretching but it was cold so we needed to get moving. Decided to do 4x4s. Run for 4 minutes at 80%+ of max heart rate, then walk for 3 minutes. Do that cycle 4 times – great for VO2 max!

    lap around school to close it out

  • Running was a happy accident

    7 Bootcampers and 1 runner hit the Timberwolf launch pad this warm winter morning. Warby wanted to do his favorite Forrest Gump impression so he split and made his way to the track to see how fast he could run on the flats.

    Mosey to the parking lot:

    COP the usual stretches and things to help Kickstart the heart

    Mosey to the side hill for some 11’s. At the bottom 10 Ball Dippers (each side), Bernie to the top for 1 Deep Squat. Rinse and repeat.

    Mosey through the bus lot to light pole alley: Run to the first light do one merkin and run back, run to the second light do two WWII’s on the way back do one merkin. Everytime out to the next pole hit all the spots on the way back. 9 lights total, that’s a lot of running.

    Mosey walk to about the basketball courts and do walking lunges.

    Mosey to the back side wall for a quick triple check

    Partner 1 does wall sits, Partner 2 does donkey kicks, Partner 3 runs around the island.

    BTTF just for fun 5 burpees OYO

    Numbers / Names Rudy took us out

    NMS: YHC really didn’t intend to do a lot of running today but when you only have half of a plan for your Q, you show your true colors.

  • Nancy’s Festivus

    Tzatziki was ready for a George Costanza inspired celebration 🎉 but Machismo had his own holiday in mind. With SOJ’s Ghost flag in hand and a handful 👋of Forge regulars the furnace was lit for a new festival. With a little pre-scouting Machismo found the gates to the tennis court unlocked and pulled the pad out into the field for a mosey around the track.

    YHC landing back at the warmup mat for a little standard warmarama.

    first and 10 became a real clock burner and challenge to the pax orienteering 🧭 skills as the unmarked field proved challenging. Run to the 10 for 10 burpees and 1 merkin score a TD and run back. To the end zone to rinse and repeat. 20 yd line is 2 merkins 9 burps. Etc. Belay and Tin man led the charge. Pax were entertained with some Festivus trivia upon completion.

    Mosey to the tennis court.

    Human conveyor belt to the next open gate.

    Pole smokers and hold six at the poles more trivia

    light poles for the finish.

    Pleasure to lead and to lighten the load in the bed of my truck after a long stint of carrying the ghost flag. Always good to know that we are here in this together worldwide. This is a gift we can share with others this holiday season 🎁. EH your family and lets grown the pax.

    prayer requests for Raj Machismos nephew in the picu. Keep up the good work gentlemen!

  • Timberwolfs Gauntlet

    On a crisp winter morning the 10 of the 12 PAX aligned at the local middle school track. No snow days off at this workout it was time to get down to business. Simply put it was a good day to sleep in, but it was too late to turn around now. Like a true millennial the Q had consulted the only person what will always respond to his questions his wife. Just kidding he talked to his preferred data center environmental killer Grok on what to do for this workout. After a half jog around the track and a light warm up (Side strattle hops, Imperial walkers, Merkins, Light stretch and Arm circles) they got straight into the meat and potato’s of the workout.

    The Task simple. 4 laps around the track. 4 Corners of fun. Corners were constant

    • Corner 1: 10 Burpees
    • Corner 2: 20 Merkins
    • Corner 3: 30 Air Squats
    • Corner 4: 40 LBCs

    The laps how ever came with increasing and different difficulty

    • Lap 1: Spring on straights of Track and Walk on curves
    • Lap 2: lunges on straights of Track and Karaoke on curves
    • Lap 3: Bear Crawl on straights of Track and bakwards jog on curves
    • Lap 4: Spring on straights of Track and Walk on curves, but mid way around the curve do 5 more squats

    The Beatdown ended with some core.

    The 10 PAX had persevered and performed valiantly. Out of the darkness 2 additional PAX appeared in Rudy and BoBerry. Due to scheduling difficulties (being a tad late) they couldnt find the others on the track and instead ran around the parking lot (I think?). As a free workout group I think the only solution to this problem would be angel investor to get us some night vision goggles. Just a thought. Feeling accomplished they ended the workout as all do in F3.

    Announcements: Rudy double feature Friday and Monday in SOJ. Rudy to post fundraising information for a great cause his family is supporting. Reach out to him for additional details

    COT/Prayer Requests

    On the topic of the season of giving just going to throw out a bible verse I read that hit home the other night. Read if that is your type of thing. Acts 20:35

    Additional local news. If anyone likes to hunt. Seen in the Trey is a 20 foot tall 6 point buck . Its origins are unknown and scientists are saying it might have mythical other wordly properties. It seems to find a new victims front lawn daily this week. Additionally, it seems to have a tamer who may not ever sleep and can sneak onto your property at any moment. More news at 11. Just SOJ things