Tag: Timberwolf

5 men today for a rainy morning

Mossy to the front of the track for warm up that went like this….

10 SSL

20 Imperial Walkers

20 Mountain climbers

10 front and 10 back Arm circles

The thing:

4 corners with 5 stations that all brought pain.  Start with 2 burpees and run to corner 1

• Corner 1 started with 2 burpees
  • Run to corner #2
• Corner 2 started 10 merkins
  • Run back to corner #1 to perform 2 burpees
  • Repeat corner 1 & 2 as we head to corner #3
• Corner 3 started with 20 squats
  • Run back to corner #2 to perform 20 merkins
  • Run to corner #1 to perform 2 burpees
  • Repeat corner 1,2&3 as we head to corner #4
• Corner 4 started with 30 dry docks
  • Run back to corner #3 to perform 20 squats
  • Run back to corner #2 to perform 10 merkins
  • Run to corner #1 to perform 2 burpees
  • Repeat corner 1,2,3 &4 as we head to corner #5
• Corner 5 started with 50 LBC’s (modify to 100)
  • Run back to corner #4 to perform 30 dry docks
  • Run back to corner #3 to perform 20 squats
  • Run back to corner #2 to perform 10 merkins
  • Run to corner #1 to perform 2 burpees

 

Mossy to the football field for a little BEAST

Round 1 merkins

Round 2 squats

Round 3 merkins

Round 4 squats

Round 5 Halleluiah

Round 6 Monkey humpers

After finishing the BEAST run back to the flag with Hallelujah hands all the way!

COT, Name-a-rama, Number-rama

Strong work by all 5 that showed for the rainy morning.  Always good to see the new AO holding strong.  Great work by Menzale as he is consistently coming every week for Thursday and getting stronger!

9 men today for a great fall morning

Mossy to the front of the school parking lot for a little warm up before passing the pre-game show to Sparky.

15 SSL

20 Imperial Walkers

Sparky pre-game warm ups…..

Partner up for a 4 round event:

Round 1: (Total rounds = 4)

1. Partner 1 plank
2. Partner 2 jump burpee for a total of 5

Run to other end of parking lot for heel ups = 20

After warm up, ran to the front entrance to present the main course.

Start with 10 Jack Webs and after run down to the entrance to preform 2 squats.

Each round we would drop by 1 for the Jack Webs and add 2 for the squats.

Round 1:

1. 10 Jack Webs
2. 2 Squats

Round 2:

1. 9 Jack Webs
2. 4 Squats

Round 3:

1. 8 Jack Webs
2. 6 Squats

Round 4:

1. 7 Jack Webs
2. 8 Squats

You get the flow by now (We went down to 1 on Jack Webs and up to 20 on squats) as I am getting tired of typing and need to go make more water bottles!

Mossy to front of the building as we still had a little time to kill.

Found a spot on the wall near the bush……for wall sits

Found some bench for the below exercises:

20 dips

15 incline merkins

10 dips

5 incline merkins

10 decline merkins

Mossy to the flag for the below to finish the WO.

20 Flutter kicks

20 Freddy mercury’s

100 LBC’s OYO

Plank ring of fire 10 merkins / person with flare…

COT, Name-a-rama, Number-rama

Strong work by all today as it was a lot hotter out today but we got in 2.2miles with exercises.  Good to see a new AO holding strong numbers even though New Market did bring 6 of the 9……

Always a pleasure to lead a group of guys let’s keep building the numbers as winter is coming!

Iron sharpens Iron!

Morning started @ 515 leaving NM with clown car that was one short of a full car…..Fartsack from our buddy Wilson with text at 5:09 while I’m waiting outside his house. Only at the end of the workout was it suggested that I should of lay on the horn in the morning until he walked out…..or his wife woke up.

Regardless, 10 brave members stepped out of their warm cars……

Started with Warm up, Side Straddle hop, walking lunges with torso twist, Knee’s to Chest, High Knees, Butt Kicks, Copperhead Squats, T-Push up ending with Plank variations.

Quick lap around Bus loop (right past the torture devices – medicine balls and sand bags) to our stations.

3x times through, Medicine ball throws against wall 10/10, wall sits with one leg raised, feet on wall plank, Sandbag Squats – quickly transitioning into second round of stations.

2x time through, 10 Merkins on medicine ball, sandbag clean and press, Balls to the Wall, Jumping jacks

Then mosey over to find our “benches”…..next workout we called the “20’s”, each exercise was done for 20 reps, first set with SBs, L leg step ups, R leg step ups, L leg get ups, R leg get ups, Incline merkin, Tri dips, AB crunches, Decline Merkin, L leg Bulgarian Squats (my personal favorites), R leg Bulgarian Squats, Box Jumps, Speed Skater over Bench, Bench Toe Touches, L leg power ups, R leg power ups

Mosey back to cars for round of Mary – timed. 35 seconds on, 7 seconds off…..Alternating Toe Touches, Right leg Toe holds, Left Leg Toe holds, American Hammer with medicine balls, Wax ON/OFF, ending with Windshield Wipers.

Ran out of time but was also planning a 2 minute V-Sit while passing the Medicine ball around…..next time boys!

 

As the clock struck 530, 7 PAX members emerged from their warm vehicles to step into the cold chill of Timberwolf.  With the promise from YHC that he would do his best to keep them dry, they were off.

COP

SSH x 20

Helicopters x 10

Copperhead Squats x 15

DQ x 10

Merkins x 10

LBC x 10

WWII x 10 OYO

The Thang

Mosey to the Bus Loop

8 Light poles – Each pole Increase the exercise by 2reps all the way up to 16, Wait at the 8th Pole we will repeat backwards decreasing by 2 reps

Round 1

Exercise 1 – Incline Merkins

Exercise 2 – Box Cutters

Al Gore – Then do one version of Love Hill with Partner, (Run, Bear Crawl, Broad Jump Burpee, Lunge, Length of Parking lot until Complete)

Round 2

Exercise 1 – Carolina Dry Docks

Exercise 2 – WWIIs

Al Gore – Then do one version of Love Hill with Partner, (Run, Bear Crawl, Broad Jump Burpee, Lunge, Length of Parking lot until Complete)

Round 3

Exercise 1 – Dips

Exercise 2 – Freddie Mercuries

Al Gore – Then do one version of Love Hill with Partner, (Run, Bear Crawl, Broad Jump Burpee, Lunge, Length of Parking lot until Complete)

Complete Lap around the School to Flag, and complete 10 SSHs to finish.

Numberama, Namerama, YHC Took us out

Announcements –

Breaking Bread Next week – See Hardwood if you would like to join and help.

2nd Hour workout this Saturday at Dogpile with Upchuck,

2.0 Puppy Pile Sat at 7am

Hampton Roads Convergence on Nov 11th – Lets go get the Ghost Flag back!

MS-

As PAX emerged from their cars this morning, the consensus was clear, it was cold!  No pre workout mile from Gumbo, who i’m sure will get it in later today to stay on pace with the monthly challenge.  Great to see Bobber roll in this morning, only to find out that McRib and Carmen fartsacked on him and he was solo in the clown car.  New Market held strong with 4 PAX members posting, even though the cold weather wanted to keep some from joining.  Mostly quiet PAX this morning until Mr. Roper asked why we have an Al Gore exercise but not a Bill Clinton, several demonstrations were suggested as what that might look like, trust me, none would get approved by corporate.  Chatter picked up from there, mainly due to the fact that the bodies started to warm up and blood started to flow. One thing I believe we can all agree on is bus exhaust has a bitter taste early in the morning!  Great work by all to stay alert as buses came and went.   Strong work by all this morning, shout out to Gumbo and Sparky for being out front all day and setting the pace.  Honor to lead this group and cant wait to do it again!

Marmaduke

 

 

6 RVA redwoods posted for YHC’s first shot at the Timberwolf Q.  Lots of space at this AO but we didn’t do much exploring today.

Warmarama – SSH, Moroccan night club, cotton pickers,  Peter Parkers, flutter kicks plus somewhere in there YHC’s watch beeped as a signal for 5 burpees OYO (every 5 minutes the rest of the way)

Mosey back to the tennis courts.  Start at end line 10 merkins, lunge across court 1, 10 squats, lunge across court 2, 10 plank jacks, lunge across court 3, 10 box cutters.  Repeato with 20 of each with bear crawls,  30 of each with bunny hop, 40 of each with crab walk.  Group run around the school to the gate, pick up the 6 on the way back.  

Enter the second set of tennis courts for an abbreviated Nolan Richardson.  Partner up. P1 Run backward across 3 courts, 1 Bobby Hurley at the end, forward to the start.  P2 – 200 squats, 150 merkins, 300 Arm Circles, and 300 Flutter Kicks. Switch until done.  If you finish early 4×4’s (Basically a loaded burpee)

Mosey back to the parking lot for Mary with Freddie Mercuries (Jville counting style), American Hammer, APD, 1 leg APD, Crunchy Frogs

NM

After Flatline’s NoToll Q of searching the Exicon for new items, YHC was inspired to do my own search.  Hence the Nolan Richardson, it was only a partial version of the “40 minutes of hell” that the Coach is known for but the full thing should be tried soon.

The burpee timer is so much fun that McRib offered to take YHC’s watch and hold it through the entire workout.  Fortunately there was no mutiny and I am still in possession of the 10 year old Timex.  McRib wondered why YHC sounded so surprised when it kept beeping, I was just trying to keep the spirits up, plus a couple of the PAX had yet to experience the joy of the burpee timer.  McRib carried a heavy load in the Nolan Richardson tearing through the exercises and not leaving much for YHC.

Great to see Bobber and Beaker making it out regularly, unfortunately most of the New Market PAX was stuck in the fartsack.  I would hate for Hallsley to start out numbering them at this AO.

Great work today, leading always provides an extra burst of energy for the day.

Announcements-

Cville 4 miler Nov. 12

10/21 – Puppy Pile and a 2nd hour of Dogpile led by Upchuck.

8 brave soles (6 from NM) made it out to the cool embrace of the morning. Little did they know what was waiting for them. As the Q gave instructions, Honeymoon led the short warm up as there needed to be time for what lay ahead….

Partnered Up, split the count between the two partners. One Active and the other on Active Rest (lol).

• 150 Sandbag Overhead Extensions                          Rest: Wall Sits
• 200 Lateral jumps over matt                                     Jog around Cone – Transition next station
• 200 Merkins                                                                  Rest: Push Up Plank
• 40 Tractor Tire Flips                                                    Jog around Cone – Transition next station
• 150 Shoulder High Pulls with buckets of gravel     Rest: Wax on ab work
• 400 Jump Ropes                                                          Jog around Cone – Transition next station
• 150 Sandbag Shoulders                                              Rest: Mountain Climbers
• 200 Lateral jumps over matt                                      Jog around Cone – Transition next station
• 100 Burpees                                                                  Rest: V-Sits
• 150 Jump Squats                                                         Jog around Cone – Transition next station
• 200 Banded Bicep Curls                                              Rest: V-Sits
• 150 Ball Slams                                                              Jog around Cone – Transition next station

Light jog back around to the cars, notice just enough time for a quick round of dominos/ring of fire/duck, duck goose – Ring in Vsit, 10 merkins, run around next guys’ turn.

We were very fortunate to be joined by two great FNG’s both from NM and nothing better than indoctrination by fire!!  Welcome Beaker and Manziel!

 

 

 

A lucky 13 warriors came to deliver today.

COP – Arm Circles, SSH, Imperial Walkers, Helicopters

Mosey through the darkness to the football field.  Tatu went down somewhere in the shadows in perhaps a hole or a ditch.

Line up for the Beast!

• Burpees
• WW II
• Copperhead Squats
• Freddie Mercuries
• Burpees
• Carolina Drydocks

Three burpees on your own taking us to 75.

In honor of Hugh Hefner, circle up for the Honeymoon Suite – Diamond Merkins, APDs, Monkey Humpers, Pickle Pounders.

Pax preferred a return mosey across the tennis courts rather than in the shadows.  Fear of falling or Wilson’s phobia?  Head to the back corner of the school for Triple Check: BTTW, flutter kicks, run to the far end of the basketball court and back.

Back to the shovel flag for hot potato Mary – Dealer’s Choice.  We did about seven exercises (some requiring official F3 names) and closed with superman.

Oyster took us out.

NMS:

Timberwolf has so much to offer, but one cannot help but begin with that football field.  Perfect for a beast.  No lighting required either.  Early mumble chatter was promptly extinguished with the burpees kicking off the beast.

During the honeymoon suite, Wilson’s unresolved stomach issues cleared everyone around him, casting the circle into a crescent.  Perhaps this is how he rolls in his personal honeymoon suite and he felt at home (#GodHelpWilson’sWife).  As we moved on to the triple check it became clear that this was not a one time occurrence.   The running portion was welcome relief from the stench.  Wilson needs help.

Announcements:

• Order your breakfast for Saturday in advance or face the wrath of Hardywood.
• New AO launch on Monday – Hoedown @ Tuckahoe Elementary School.  It’s going to be super!

ABT,

Lockjaw

9 men today for a little door counting

Mossy to the track for a little warm up that went like this from what I remember….

50 SSL

10 Cotton pickers

10 squats

20 Mountain climbers

After warm up, 1 lap as a group around the track.  Which led into an audible driving us back up to the bus lot for some corner work that went like this…

Round 1:

1. 5 Burpees
2. 10 Squats

Round 2:

1. 7 Burpees
2. 12 squats

Round 3:

3. 9 Burpees
4. 14 Squats

Round 4:

3. 11 Burpees
4. 16 squats

Mossy to the picnic tables to perform 15 dips.

Door counting:

Mossy to door #1 of the school and perform 1 merkin.  From there we would go door to door to the end doing merkins for the number on the door.

At door #16 we audibled to count the numbers together making door 16 = 7 merkins and so on.

Note for future WO we have a total of 23 doors at Timberwolf!

Find some bench and perform 10 incline merkins

Mossy to the flag for the below to finish the WO.

50 SSL

20 American Hammers

15 APD’s

20 Flutter kicks

Plank ring of fire holding the plank for 10 sec / person.

COT, Name-a-rama, Number-rama

Strong work by all today as we got a solid 45mins in today!  Note for the school is with 23 doors we fill this would be hard to manage all doors so we may have to volunteer our time as F3 good citizens..

I do have to give an official report that I did get 1 PAX to Merlot today also!!

Iron sharpens Iron!

Five giants of the gloom posted at Timberwolf on this mildly humid and at times misty morning and YHC had a plan for bringing some light to the gloom – it went something like this:

Mosey to the front of school near the bus loop for COP, including:

• SSHs x20 IC
• Don Quixotes x10 IC
• Cotton Pickers x15 IC
• Arm Circles x15 (10 small, 5 big) forward and backward IC
• Imperial Walkers x15 IC

THANG:

Ladder of Light Poles

There are nicely 10 light poles around the large parking lot and bus loop.  When the PAX toured the AO a couple weeks ago YHC noticed this perfect number for a ladder.  So it shall be done…  1 Burpee at the first light pole, run to next, 2 Burpees, run to next 3 Burpees….and so on for an opening heart-pumper with 55 Burpees.

Al Gore for the six and then catch our breath with a little Mary – LBCs, Hello Dollies, APDs

Time to go down the ladder — and right as the groans started with the unfathomable thought of 55 more Burpees…. YHC had buried the lead – we are doing monkey humpers on the way down – 10, 9, 8…1. WHEW!

No need to plank for the six as all 5 beasts stuck pretty close together…Mosey right to the nearby light pole for the second exercise –

pause for some more Mary with Rosalitas, Freddy Mercuries and Flutter Kicks.

Lamp Post Hill

There are three lamp posts on the entrance hill into the AO and they are separated by a decent space, so let’s do 10 Merkins at the 1st one, lunge to the second one, do 10 box cutters, BEAR CRAWL (just for you Honeymoon!) to the 3rd lamp post and do 10 jump squats.

More Mary – LBCs and something else?

Must go back up  — 10 jump squats, bear crawl, 10 box cutters, lunge, 10 merkins

4 Lamp Post Corners

Pause for some Mary – American Hammers and something else?

Mosey over to the parking lot where 4 lamp posts nicely outline  a square for us – how thoughtful.  Exercises were Corner 1 – 10 2-count mountain climbers, Corner 2 – 20 jump squats, Corner 3 – 30 merkins and Corner 4 – 40 crunchy frogs (NOTE: YHC was drawing a blank and asked for an ab exercise and McRib picked this — NEVER AGAIN!).

Gotta reverse it — except this time replace crunch frogs with 40 Rocky Balboas – switch feet after 20 and run backwards between lamp posts.

Lighted Mosey Back to the Flag

Mosey around the parking lot and back to the flag stopping at lamp posts that were lit around the walkway for exercises – Derkins, LBCs, Flutter Kicks and 10 Burpees OYO (because McRib noted a lamp post that we missed)

Back at the flag – Heels to Heaven and time is up

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

Announcements:

• ReeseStrong 5K and CrabFest at Circle K’s is this Saturday
• Convergence is 9/30 – get ready and bring friends.  0600 and 0700 workouts – make it for whatever you can just BE THERE!

NMS:

YHC has been wanting to test out the light poles/lamp posts at this AO since he first noticed them.  Thanks for indulging me this morning fellas.  The 55 Burpees off the top definitely got the heart pumping and YHC panting…strong start.

Way to push through and work hard from opening bell to the final bell.  It was a pleasure to lead.

No more Gumbo for you!

Ahhh, there are some lights…nevermind, its just the garbage man.  Its 0532 and you are all alone – decision time…commence beatdown.

Disclaimer was long and detailed. COP was short and painful.

Headlamp was lit and the track was found.  3.5 miles and some dips, merkins and box jumps later, it was time for a very intimate BOM and COT.

Til next time, no more Gumbo for you!