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
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
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)
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:
Round 2:
Round 3:
Round 4:
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).
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!