Tag: Timberwolf

Six brave people appeared for a workout entitled “painstorm XXIV”….given the attention spams of most people, the overall workout was modified to accommodate.

Given the heavy leg work, started with a light jog followed by light stretching – right into the workout.

Run 400M
15 Burpees
Run 400M
50 Merkins
Run 400M
75 Sandbag Weighted Lunges
Run 400M
100 “Butt to bench” Sandbag Weighted Squats
Run 400M
75 Sandbag Weighted Lunges
Run 400M
50 Merkins
Run 400M
15 Burpees

Quick 10 Sandbag shoulders followed by 10 Sandbag over the shoulder swings.

10 count to recover, 10 reps of Bulgarian Split Squats right into 10 single leg Merkins and switch legs.

With time to spare, but no energy, circle of core work for 5 minutes.

7 SOJ stalwarts and one lost mechanic posted in the gloom of TImberwolf this morning for some light calisthenics and a whole lot of conversation.  4 Men of Hate and 4 Men of Silence.  8 men, ready to start their day right.

It was like a freaking Oprah book club there for a while, but along with the mumblechatter, we put in some work too.  It went a little something like this:

Greetings and re-introductions by the “guest”-Q and then 0530, time to Mosey to the front parking lot for some COP, including:

• SSHs x32 for the number of days since YHC’s last F3 posting
• DQs
• Cotton Pickers
• Helicopters
• Imperial Walkers
• Tempo Merkins
• LBCs
• Flutter Kicks

Mosey down the hill to the school entrance to start the THANG

Switchback Curb Crawls – starting at the bottom of the hill, work our way to the top (designated by the 3rd light pole) while employing the switchback method of mountain climbing — crawl diagonally across to 1st light pole, do one merkin; crawl diagonally across to random point between 1st and 2nd light pole, do 2 merkins; repeato back and forth adding 1 merkin each stop until you get to the 3rd light pole at top of the hill.  YHC recounted how thankful he was on the many hikes in Utah for the use of switchback to ease the elevation gain from bottom to top of the mountain…I was especially thankful after our last hike had exactly zero switchbacks and was essentially straight up the mountain…OUCH!

Elevens at the light poles around the parking lot – starting at the first light pole with 10 2-ct mountain climbers and 1 box cutter.  Run to next light pole and do 9 and 2…and so on.  Book club (i.e., Roper and Lab Rat, were in full effect during 11s).

Brief plank-o-rama after 11s, including some DEEP Holds in Wilson’s Wife by Sparky.  He even had to turn away from Wilson because he couldn’t look him in the eye!

Mosey around the back of the school

Bernie Sanders Hill –  1 burpee at the bottom, backwards run up to the fence and 10 jump squats at the top, run back down. Repeato x5.

Mosey around to the tennis courts — Lab Rat was noticing several of the disc golf holes.  Hopefully he will come back soon and lead a disc golf workout at Timberwolf as only he can.

Progressive 4 Corners – 

• Corner 1: 10 merkins
• Corner 2: 10 merkins, 20 LBCs
• Corner 3: 10 merkins, 20 LBCs, 30 deep squats
• Corner 4: 10 merkins, 20 LBCs, 30 deep squats, 40 SSHs
• Run between 1 and 2 and 3 and 4
• Lunge between 2 and 3 and 4 and 1.

ROF x2

• Round 1 – plank and 10 merkins
• Round 2 – hold 6 inches and 10 2-ct flutter Kicks

Burpee Shuffle – shuffling feet, each PAX called a number, either 1, 2 or 3 and you couldn’t repeat the immediately preceding number,  By my count, we did 15 burpees.

4 MOM, including: Freddie Mercuries, Rocky Balboas, American Hammers

Back to the Flag for COT, number-rama, name-a-rama and YHC took us out.

Announcements:

• Amateur Gears tomorrow at RAMM GEARS – sure to be a spectacle!  Grab your BMX or Schwin and be there.
• HDHH at Kuba Kuba Dos (Tuckahoe) next Wednesday 5:30 – see Kubota for details.
• CSAUP 10/20 – Rosie said to plan to run a LOT (or a little), just plan to be there!

NMS:

It’s great to be back…well, at least back to F3!  I missed you fellers.  It was also great to be back where there is actual oxygen and I don’t need to gasp for air just to complete a sentence.

Seriously though, the thing I missed the most during my month in Utah was F3.  Nothing gets my day started like joining you men in the gloom for some fellowship and motivation.  It was great to be back and pick up right where I left off.  Its like riding a bike.  Any of you fellas out there reading this BB who haven’t posted in a while, come back and POST.  It might be an initial shock on re-entry, but it is great to be back with your brothers in the gloom.

Great effort by the 8 PAX members today.  Strong work and strong fellowship.  I thoroughly enjoyed it guys.  Thanks for letting me lead this morning!

See you in the gloom.

No More Gumbo For You!

A beautiful morning lured five men out to Timberwolf, including several first-time visitors.

Shakedown opened the morning with the COP.  Oyster lead us on two four corners trips around the football field with merkins, jump squats, burpees, and WW II sit ups thrown in for fun. Kubota found a hill off to the side for clock merkins. YHC lead us back to the blacktop for copperhead squats and curtsy lunges followed by a lot of ab exercises.  Bag Phone used the tennis courts for running, Carioca, backwards running and bear crawls. We finished with partner leg tosses and a burpee shuffle.

Moleskin

It was great to meet Bag Phone, a college friend of Phonics who started F3 only a month ago and has already posted nine times. Way to commit. Oyster lives around the corner but Thursdays are not usually a good morning, glad you could make it. Shakedown had been at the inaugural Timberwolf session. Kubota and YHC had never been. As we finished the sun light up the clouds in an outburst of colors. It was a great way to welcome the day.

Swiper

 

A PAX of 3 made it out to Timberwolf, including 1 stamping his Summer Challenge Passport.

With no Q on the signup sheet, YHC took the Q and the beatdown went something like this:

Mosey to front of school for COP: SSHs, DQs, Russian Soldiers, Bob & Weaves, LBCs, Crunchy Frogs

Mosey around to back of school, grab a piece of wall: 10 donkey kicks, 5 wall walkers + stand inbetween, 15 donkey kicks

Mosey to tennis court: Tennis Court Tracers across 3 courts, bear crawl to other side, reapeat-o on other side

Hardwicke Box: broad jump forward, shuffle to the right a few paces, broad jump backward, shuffle to the left for a few paces….for 2 minutes

Mosey down to track – run 1 lap

Q passed to Wedding Singer

Quick Mary: flutter kicks, box cutters

Mosey back up to school: Deconstructed Burpee Perimeter Run: at each major corner of perimeter of school perform either: 2 merkins, 2 squats, or 2 burpees

Q passed to Bag Phone

Suicides: forwards, forwards + backwards, karaoke

Q passed back to YHC

Mosey back to VSF for Mary: Rosalitas, Protractor

COT – Singer took us out

NM

Lots of discussion this morning regarding golf…and Wedding Singer’s golf game…and what brought Wedding Singer to Christopher Newport University from Maine. Still, given the discourse, we packed a lot of exercises in…and gave Bag Phone his first opportunity to lead a few exercises

Kudos to Bag Phone for consistent attendance since he first posted 5-6 weeks ago.

It’s a big AO….we stayed mostly flat today.

No sign of New Market….shock factor: 0

Announcments:

Puppy Pile a week from Saturday

4 men today as we took on one of the last humid days before cool down approaches.

Mossy to the track for a little warm up

15 SSL

20 Imperial Walkers

Mossy around track for a lap stopping 2 times to knock out some bleacher work with dips, incline and decline pushups.

To the grass football field for the show:

Q called for the beast:

Round 1 – Merkins

Round 2 – Mountain climbers

Round 3 – Squats

Round 4 – Monkey Humpers

Round 5 – Carolina dry docks

Round 6 – Burpee

Back to a mossy as we explored the AO finding a new trail thru the woods that had plenty of cob webs!!  Also lost bag phone in the woods, sorry man glad you paved your on path.

 

Strong work always good to Q and see new PAX continuing to come out!

It was 70 and sunny for 5 SOJ regulars along with YHC’s 2.1 and 2.2 to hit the parking lots and fields of Timberwolf.  It was a last minute decision to Q so YHC could control the workout for my 2.0s since they have missed the 2 Puppy Piles so far this year.

THANG

COP with SSH, DQ, Helicopters, Imperial Walkers, Hand release merkins and flutter kicks varying counts with some in conversation while DK tried to have a conversation with the Q.  Follow that up with some parking lot tracers.

Mosey to the freshly mowed field that was softer than the fields of No Toll.  15’s just like 11’s but you know, adding up to 15 – Merkins and Squats and a run across the field.

BLIMPS down the field – 5 broad jump burpees, 10 lunges each leg, 15 Imperial Walkers (traveling forward), 20 merkins, 25 plank jacks, 30 jump squats (jump forward) – finish the length of the field with a bear crawl to the end.

Love Field – Partner up – P1 runs P2 exercise down the field until P1 gets back – Russian Soldiers, Polar Bears, Lunge

Mosey up to the tennis courts for Mary – American Hammers, Freddie Mercuries, 6 inches, Crunchy Frogs, Peter Parker, Superman

Double Round Ring of Fire with Al Gore after the first round and Plank after the second.  Flair optional.  Close out with 5 burpees OYO to fill the last few seconds.

NMM

Great to see Bag Phone as a regular at SOT and TW, unfortunately Digger tweaked a hammy and is out but he seems to be another regular too.  Today is YHCs 15th anniversary, hence the 15s instead of 11s, I know the PAX appreciated the extra rounds.  It was fun to have my 2.0s out today, Sweet n Sour has been itching to get out recently, especially since her brother got to play Ultimate a few weeks ago.  Cliffhanger will certainly be back for more and Sweet n Sour is already cooking up a plan to hit the July 4th convergence.

The Timberwolf field was freshly cut soft grass.  It was cut nice and high and the grass clippings were plentiful.  One round back and forth and everyone was covered.  The PAX suggested requesting the school bag their clippings.  YHC is not advocating this since it is not the environmentally friendly option and is better for the grass to leave them.  However, it would be nice if I didn’t have to vacuum the car after every workout.  The 2.0s are not used to having to wipe down after a workout so YHC has some extra work to do.

DK, Gumbo and Mr. Roper may all be in the market for new shoes.  There was discussion of contacting Lab Rat for info on volume shipping discounts.

Come on out to Dogpile on Saturday to send Gumbo off for a month, I’m sure he’s got something good in store since he’s going to be out west without F3 until August.

Convergence July 4th 7 am at Tredegar, breakfast afterward is in the works.

It was a pleasure to be able to lead this morning, thanks for following along.

10 Warriors broke the Fartsack on a not so cool morning at Timberwolf to make it Double Digits for the second week in a row on the SouthSide!

COP-

SSH x 20

DQ x 10

Helicopters x 10

Copperhead Squats x 10

Merkins x 10

LBCs x 20

Mosey to Lightpole Alley

Sequence – Start at light pole and do called exercise, then run to last light pole and repeat exercise, then run back to light pole #2 and plank to await next exercise. Repeat until you arrive at final light pole.

Exercises Included – Burpees x 2, Merkins, LBCs, Arm Circles, Monkey Humpers, Jump Squats, Bear Crawl, Lunges, and Box Cutter

Mosey to Basketbal courts.

Round 1 – Run length of court, run backwards back x 2

4 Corners- Corner 1- Dying Cockroach, Corner 2 – WWIIs, Corner 3- Mountain Climbers, Corner 4-SHHs

Back to Baseline for Round 2

Round 2 Carioca – length of court and back x 2

Round 3 – Lunge forward to half court, backwards lunge coming back

Round 4 – Suicides x 2

Mosey to Flag

LBCs x 30

Numberama, Namerama, YHC took us out!

Announcements:
PuppyPile this Saturday at 7:05am at Dogwood Dell

Homer Run Derby this coming Tuesday, do not go to regular No Toll – See Pre-blast from Gumbo

July 4 Convergence

NMS :

It was great to be back out as YHC has not been able to post much, but is looking to change that.  Great group of men this morning . Welcome to Floppy Disk (FNG), he killed his first day and hope to see him back out soon. Also kudos to Digger for posting 2 days in a row after just starting yesterday.  Good to see Opus and Lockjaw make the trek down south as the summer tour continues.   Awesome group and a great morning in the gloom with you guys!  The PAX can thank Honeymoon for the extra suicide, he still had gas in the tank!

Honor to lead you gents, have a great day!

Marmaduke

 

11 warriors, including 1 FNG, posted to Timberwolf on this glorious morning.  With no name on the Q sheet, YHC took the reigns and led off the hot potato that went something like this:

Mosey to the front parking lot for COP, including

• DQs
• Helicopters
• Cotton Pickers
• SSHs
• Hillbillies (hop mandatory)
• Tempo Merkins
• Flutter Kicks

THANG:

4 Corners Prostitute Style

• Corner 1 = 10 merkins
• Corner 2 = 10 merkins, 20 jump-squats
• Corner 3 = 10 merkins, 20 jump-squats, 30 2-ct Freddy Mercuries
• Corner 4 = 10 merkins, 20 jump-squats, 30 2-ct Freddy Mercuries, 40 SSHs
• Run the long sides; lunge the short sides, finish back in corner 1 planking for the six

Plank-o-rama and Pickle-pounders (miss you Wilson!)

YHC passed the Q to Mr. Roper (I would like this decision back) for the following:

Bear crawl across the side grass patch to the light poles

Lightpole 11s with WWIIs and BURPEES (yep, he called Burpees…ouch!)

Partner carry lightpole to lightpole back to the starting point.

Crab-walk across grass patch back to parking lot and sprint from Corner 3 back to Corner 1.

Q passed to Flange for the following:

Donkey-Kick 200 – partner up and complete 200 DKs together Dora-style taking turns running to the nearest lightpole and back.

Merkin ROF – quite a variety show.  Lots of flare.

Mary, including:

• LBCs
• Flutterkicks
• Alabama Prom Dates (or Wedding Dates?)
• American Hammers
• Superman

COT, COR, NOR and YHC took us out

Announcements:

• Field Day at Dogpile this Saturday – t-shirt from your youth has been requested.
• Puppy Pile 6/23
• Get in on the Summer Tour – Phonics, Vinny, Offshore and others are checking them off fast.
• Amateur Hour (or 45 minutes) at RAMM Gears tomorrow
• HR Derby coming up 6/26 at Robious Elementary/Huguenot Little League INSTEAD of No Toll.  Pre-blast forthcoming.

Moleskin:

Great to have double-digits at Timberwolf again.  First time in a while.  We learned that Roper is starting to like the power of the Q, and YHC apologizes (its all the rage these days) for passing it to him.  Those 11s sucked.

Phonics is putting in the miles.  On the bright side, the SOJ customs folks recognize him now and waive him right through.  Thanks for coming out Phonics.

Offshore also made the trek SOJ again – well done!

Also, great to see Bag Phone back out after his virgin post yesterday.  Great job.

Great to have FNG Superfly out with us.  Another wrestling buddy of Sugar Sock and Flange.  Getting close to our wrestler quota.  He crushed it today.

Hot potato Qs are always challenging and today was no different.  Way to bring it fellas.

No More Gumbo For You!

A PAX of 4 gathered in the re-dawn gloom and shared a few minutes of fellowship before the clock struck 0530, EFH noticing YHC’s lack of gloves and sharing his excitement after doing “like 300 squats with KBs yesterday”…sorry brother, its LEGS and ABS day at Timberworlf #BeachBody.  It went something like this:

Mosey down to the entrance to the school for Calisthenics up the hill — lunge to first light pole, butt-kickers to second, and high knees to third.

COP, including SSHs, DQs, Helicopters, Cherry Pickers, Imperial Walkers, Arm Circles, LBCs and Flutter Kicks.

THANG:

11s – around the bus lot lightpole to lightpole with Jump Squats and box cutters.

Mosey to the hill and field being the basketball courts.

Doras – 150 1-ct Freddy Mercuries, 200 Dollies, 300 Rosalitas.  Other partner runs up the hill, does 10 Moses Malone’s on the fence and runs back.

Field work:

• Matriculate down the lower field by various means called by the Q.  Each time we change, first drop and do 20 LBCs OYO.  Methods included: lunges, bounders (i.e., “skipping” per Mr. Roper), side lunges, sprints
• Up to the nice field for more – sprint to mid-field, do 20 2-ct mountain climbers and 20 2-ct Freddy Mercuries, then sprint to far endline.

PLTs – partner up and do 4 rounds of 25 PLTs each for a cool 100 each.

Mary – Mosey back to the parking area for Mary, including 2 rounds of ROF – hold six inches and when it is your turn do 20 1-ct American Hammers.  Then 20 Rocky Balboa situps IC.

Finish with 3 Burpees OYO.

COT, COR, NOR and YHC took us out.

Announcements:

• Puppy Pile 6/23 0705 – Sippy will kick it off.
• Hardywood looking for a Listing Specialist – see him for details.  Let’s help him fill the position.
• Mr. Roper is looking for interest in a Wednesday biking AO – considering Bon Air pool as a start/end location.  See him if you are interested.
• Send-off for Flashdance and Fudd  — discussion about trying to get something on the calendar and Hardywood WEST was thrown out as a location…anybody want to take the lead or pick a date?  Flash/Fudd – any particular date or week that would work for you guys?

NMS:

Not much mumblechatter today, but we got some work done and Mr. Roper declared that he is now ready to break out his two-piece at the pool.  Kudos my friend!

Always a pleasure to lead such a fine group.  Thanks for following along.

No More Gumbo For You!

Nine men assembled on a muggy morning at Timberwolf, 2 of those who traveled a touch longer distance to be a part of a epic beatdown.

COP –

5 Burpees OYO

SSH x 20

5 Burpees OYO

Helicopters x 10

Copperhead Squats x 10

Merkins x 10

LBC x 20

5 Burpees OYO

Mosey to tennis courts

4 Corners –

Corner 1 – 5 burpees

Corner 2 – 10 burpees

Corner 3 – 30 LBCs

Corner 4 – 40 Monkey Humpers

5 Burpees OYO

Hand Q off to Honeymoon

Mosey to Grassy Hill Beside the Track

HorseShoe

Work each exercise starting with the first all the way up to five adding an exercise after each loop of the horseshoe, and then bring it back down from the fifth exercise back to one.

Exercise 1 – 5 Burpees

Exercise 2 – 10 Merkins

Exercise 3 – 15 Carolina Dry Docks

Exercise 4 – 20 LBCs

Exercise 5 – 20 Mountain Climbers

One Minute Elbow Plank

Mosey to Flag –

Ring of Fire.

Numberama, Namerama, Honeymoon took us out

NMS

Apologies for the delay in the back blast, there was some confusion on who was handling it yesterday between YHC and Honeymoon.  Hats off to Phonics and Vinny for making the drive to the deep south to check the box on the summer challenge.  Great morning and a tough beatdown laid out by Honeymoon!  Of course Rosie and Phonics set the pace on the horseshoe, which certainly silenced the PAX quickly in the morning humidity.  Strong work by all fellas!!  Have a great day and see you in the gloom!

Marmaduke