Tag: Timberwolf

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!

Nine bodies arose from the Fartsack this morning to get this Thursday underway!  After the short mosey to the back of the school, COP was underway, then out of the darkness, here comes McRib – glad you made it out buddy!

The Thang

COP:

SSH

DQ

Copperhead Squats

Helicopters

Merkins

LBC

Mosey to the Football field

The Beast – 100 yards, 6 reps every 25 yards, up and back is 1 rotation, total of 6 rotations

Exercise 1 – Merkins

Exercise 2 – Monkey Humpers

Exercise 3 – LBCs

Exercise 4 – Mountain Climbers

Exercise 5 – Freddy Mercury

Exercise 6 – Burpees

Lunge for 25 yards

Mosey to front of school

Triple Check – Run, Incline Merkins, Dips

Mosey to Flag

Mary – Alabama Prom Dates, Hello Dollies

Merkin Ring of Fire

COT

Numberama, Namearama, YHC took us out!

Announcements –

Sept. 30 – Convergence

BRR Next Week

ReeceStrong 5k the hardway – Crab Picking at Circle K’s

MS-

It was great to have 9 PAX for a AO that is only 3 weeks old, strong work fellas!  This was YHC first time leading the Beast and I’m glad it went off without a hitch.  Thanks to Honeymoon and Sparky for running a little extra to put out the cones out and Tatu for picking them back up.  All the PAX crushed it.  YHC does apologize for the length of the run during the Triple Check.  I totally misjudged how large the parking lot was, still not sure why a middle school needs that much parking, anyway after some modification on everyones part we were all good.  Total distance was just over 2 miles for the day.  Honored to lead this group of men this morning!  Have a blessed day, please keep Houston in your prayers!

Marmaduke

 

 

 

WU – SSH x 20, DQ x10. Russian Soldiers x10, Dynamic Lunges x 2, Plank transitions x 2

Grab a Brute Force Sandbags and mosey to track.

4x Four corner sprints to tire to get the blood pumping

100 meters of tractor tire flips, jog to start/finish line

Used the Sandbags for 400 meter  relay around track followed up by compound movement, then breaking down the components. 10 Burpee Long Jumps with high knees back to start, 10 Merkins, 10 Jump Squats, 10 High knees.

Right into Sandbag relays 3X – SB clean and press to Burpee, carry around cone 10 meters away. Others doing Push ups or Jump Squats for duration.

A little game of Duck, Duck, Goose 2x (four holding plank while fifth does 5 burpees then sprint around)

Last exercise was SB wind sprints x2 on the tennis courts. Finished it off with some stretching and dynamic exercises.

Great work out guys, thoroughly enjoyed it.

Seventeen brave warriors made the trip south to the opening of the new SOJ AO.  With the opening of a new AO, Sparky was elected by the New Market Crew to take it as his Virgin Q, and he was certainly up to the challenge!  Once the garbage truck cleared and McRib could safely park, the PAX headed out into the darkness of Timberwolf!

The Thang-

COP –

SSH x 10

Jump Squats – 10

Lunge Stretches

DQ  x 10

Grab a sand Bag and Mosey

Tabata Circle on Track-  6 exercises. 20 Seconds on, 10 off, 8 Rounds at each Station

Station 1 – Medicine Ball Slam

Station 2 – Sand Bag Shoulder Press

Station 3 – Sandbag on Shoulders Jump Squats

Station 4 – Side Hop Burpees

Station 5 – Overhead Sandbag Triceps

Station 6 – Merkins

In Between Sets 1 and 2 – 4 man Tire Flips and 4 Man Tire pull

In between sets 3 and 4  – Mosey around track with sandbags, each Pax member up and down hill with bag twice

In between sets 5 and 6 – Plank Variation

Mosey to Flag – Numberama, Namerama, and Honeymoon took us out!

Announcements :

• Reece Strong – See Phonics, Please RSVP to Circle K for Party after
• Sept 30th Convergence – 6am and 7am
• Gumbo will pre-blast, He is Q at Breaking bread this month
• Still Spots open for BRR
• Can we get Timberwolf added to Q sheet?

MS –

With the announcing of the new AO the past few weeks as well as the Ghost Flag up for grabs, Sparky was curious as to how many PAX would show up for his Virgin Q. 17 strong to start at Timberwolf is awesome, great job by all the PAX who showed up to support it!  COP carried a little extra sting to it this morning, and not because the lunge stretches hurt, its because Shakedown took a wasp sting to the arm.  After stomping the wasp to death, Shakedown promptly told us he’s had bad reactions to stings before and we may want to keep an eye on him throughout the morning to make sure he is breathing ok.  He made it through the workout, but nobody’s breathing was fine after the beatdown.  (Shakedown please make sure you comment so we all know you made it home safely).  Tons of mumble chatter on how large the new AO is, everyone enjoyed some of the Old School hits that played during the Tabata rounds, and who knew, with no more CDs being bought these days, Alexa skips sometimes too….Anyway, lastly a huge shout out the Tuckahoe Crew, you guys came strong with clown cars and captured the Ghost Flag!  We look forward to seeing where it shows up next so we can try and grab it back!  Strong Work men, have a great day!

Marmaduke

 

NINE men went into the unknown today! The goal was to test a potential new AO. The test was successful and a NEW South Side AO has been determined. We are proud to present Timberwolf to the RVA PAX. It is at Tomahawk Middle School. The grounds offer everything the RVA F3 PAX would expect. I am sure once corporate attends he will approve.

Next Thursday 8/17 will be the inaugural workout led by Sparky. When the New Market Crew started discussing finding a new AO we threw out a ton of places, but once we decided to try Tomahawk Middle, Sparky was all over wanting to lead the test & inaugural workout. Way to step up Sparky.

The test was successful, so much the workout lasted an HOUR. With ZERO complaints. Normally this is when YHC would outline the workout, but not this time…………..show up next Thursday for a 45 minute version of today. It was a serious beating leaving all 9 men gasping for air.

You decide for yourselves if Timberwolf will be a success. All you have to do is show up next week.

As football is getting started, I wanted to share some highlights of the Bills 90’s run. They made the dynasty list………you decide.