Tag: Timberwolf

4 SOJers posted to Timberwolf to take full advantage of the wonderful weather and maybe the actual arrival of Spring (hopefully).  YHC had a few things in mind to as a tip of the cap to TYA for his birthday and to TYA and Saab for their 100-mile feats… it went something like this:

Long mosey around the back of the school and over to the large bus parking lot for COP, including:

• Helicopters
• Don Quixotes
• SSHs
• Imperial Walkers
• LBCs

THE THANG

Route 55 (aka Route 66 in the Exicon)

Starting at light pole #1 with 1 merkin, then run to light pole #2 and do 2 merkins, and so on and so forth around the parking lot to all 10 light poles for a total of 55 merkins.

Run it back but with jump squats

Mosey to the basketball courts

The TYA/Saab (aka The Wilt Chamberlain in the Exicon)

Line up on the end line and start with 100 LBCs OYO, then sprint 100 feet to opposite end line and do 100 squats, sprint back to original end line and do 100 2-count flutter kicks, sprint to opposite end line and do 100 lunges (50 each leg), then sprint back to original end line and plank for the six.

Donkey Kick Filler

Mosey over to the brick wall and do 20 Donkey Kicks OYO, bear crawl across path, do 10 merkins, crawl bear back to the wall.

Native American Run long way around bus parking lot and to the front entrance of the school, bottom of the hill for Timberwolf Hill

Partner up – Partner 1 runs to the top of the hill (3rd lightpost) and back, Partner 2 performs exercise, then flapjack working your way up to the top.  Exercises included: Lunges, Broad-jump Burpees and Polar Bears

ROF – circle up on our six and hold six inches.  When it is your turn, perform 10 heels to heaven and pass it to the left.

6MOM – right into some Mary, including:

• Hello Dollies
• APDs x 55
• American Hammers
• Freddie Mercuries – Jville cadence – slow, then fast, then Jville fast
• Box Cutters
• Superman

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

Announcements:

• CSAUP – you should be tapering
• Jville has a clown car heading down to Hampton Roads this weekend for the Peninsula Launch – reach out to him if you can ride along

NMS:

YHC wanted to give a little SOJ shout out to TYA for his birthday and for his recent 100-mile feat (and a shout out to Saab for the same).  YHC also wanted to focus mostly on running, legs and abs.  When I saw The Wilt Chamberlain, and Route 66 in the Exicon, the plan came together.

Tclaps and much RESPECT to TYA and Saab for their leadership and dedication to F3RVA and to redefining CSAUP and the boundaries for pushing yourself to the limits.  It is a pleasure and a privilege to be amongst you guys  and to have your character and fortitude permeate across F3RVA.  MUCH RESPECT! And thank you!

The PAX today pushed through strong on teach exercise.  Way to work guys.

No More Gumbo For You!

5 brave warriors posted this morning in the gloom of Timberwolf!

Mosey to the Track

COP-

SSHs x 20

DQ x 10

Copperhead Squats x 10

Helicopters X 10

Cotton Pickers X 10

Merkins x 10

Mosey to left of Track

11s

100 yard run, 2 exercises – Carolina Dry Docks and Squats

Al Gore for and wait for the PAX

Lunge to Apex of track

Mosey to Lightpole Alley

Lightpole Alley PAX Choice

PAX will run and stop at each light pole, rotating through the PAX, each member picks a different exercise at the light pole for PAX to complete before moving on to next light.

Exercises consisted of – Arm Circles, Burpees, Hello Dolly, Diamond Merkins, Merkins, LT Dans, DQs, American Hammer, WWIIs, American Hammer WWII Combo,Flutter kicks, LBCs, Rosalita, Monkey Humpers and a few more im not recalling.

Mosey to flag for Mary-

Burpees Shuffle 2 rounds

Mary consisted of – Homer to Marge, 6 inches, Hello Dolly, 30 secs of SSH

Numberama, Namerama, YHC took us out

NMS

It was a great morning in the gloom.  great to have Tobit join us on the Southside, he crushed the 11s.  The light pole alley is always fun and a great way to keep the PAX together.  Great Mumblechatter this morning.  Always an honor to lead this group, thank you guys for pushing me to be better!  Take care of your loved ones boys!

 

Marmaduke

 

2 lonely wolfs met in the cold today for a hot potato Q.

Started and ended with several runs/mossy around the school as I found out that Wilson loves running!

In the middle of running we did the normal exercises to kill time and push the lonely 2 wolfs.  Most creative goes to Wilson for pick neck bench pushups as they hurt!

COT, Name-a-rama, Number-rama

Always good to lead even when you don’t sign up!  Let’s bring on this warm weather and get these numbers back up across all AOs.

Rosco you were missed as Wilson defiantly was there this time!

Six SOJ regulars posted to Timberwolf not knowing what was in store.  YHC and Rosie met Swirly-early and knocked out a couple pre-game miles…CSAUP is bearing down boys!  Thanks to Rosie for being up for that even though he didn’t know what was in store for the workout — I did warn that we would get a couple miles during the workout thought.

Upon return to the flag, Wilson, Marmaduke and Honeymoon were ready to go and Mr. Roper came in hot and jumped out of his crocks and into shoes in one fluid motion…0530 and we were off…

Mosey to the tennis courts for COP, including the following IC (most x24 for the 24 months YHC has been doing F3):

• SSHs
• Imperial Walkers
• DQs  – only 10 super slow (5 for Wilson and Roper)
• Merkins
• LBCs

THANG – Lucky Horseshoe

Mosey to the track and provide brief instruction and then at 0537 we were off and running on the horseshoe, which includes:

1. Lap and 20 merkins
2. Lap and 20 merkins, 20 storm squats (Imperial walker with 2 squats = 1)
3. Lap and 20 merkins, 20 storm squats, 20 scorpion dry docks (switch scorpion legs after 10)
4. Lap and 20 merkins, 20 storm squats, 20 scorpion dry docks, 20 WWII situps
5. Lap and 20 merkins, 20 storm squats, 20 scorpion dry docks, 20 WWII situps, 20 lunges (10 each leg)
6. Lap and 20 storm squats, 20 scorpion dry docks, 20 WWII situps, 20 lunges (10 each leg)
7. Lap and 20 scorpion dry docks, 20 WWII situps, 20 lunges (10 each leg)
8. Lap and 20 WWII situps, 20 lunges (10 each leg)
9. Lap and 20 lunges (10 each leg)
10. Victory Lap

stretch and mary for the six and then back to the flag for COT, Number-rama, Name-a-rama and YHC took us out.

No announcements – Dogs & Kids people!

NMS:

Everyone crushed it but Rosie absolutely DESTROYED it, finishing the full horseshoe in right around 30 minutes and even joining YHC and Honeymoon for a second Victory Lap.  YHC and Honeymoon came in right around 33-34 minutes and Marmaduke, Wilson and Roper crushed it with 2 minutes to spare.  VERY WELL DONE MEN!!

I am not sure how much time is usually allotted for the horseshoe, but damn that thing is a killer.  YHC has managed to avoid partaking in a Lucky Horseshoe thus far so he figured his 2-year anniversary was time to bite the bullet.  What a smokefest.

A pleasure to lead such a fine group this morning.  I am so thankful and grateful for everything F3  has given me and shown me over the past 2 years.  I couldn’t imagine not having it in my life now.  Thank you all!

No more Gumbo for you!

Two of the South Sides finest rolled into Tomahawk Middle for a Hot Potato Q this morning!

One Lap around the school to double check any Lifos, then on to the bus loop!

COP-

SSH x 20

DQ x 10

Slow Merkins x 10

LBC x 20

Mosey to wall

20 Donkey Kicks – Bear crawl to Curb, 5 Merkins, Crawl Bear back to wall – Repeato twice

Double Check – Partner 1 Runs around bus loop, Partner 2- 10 WWII, 20 Jump Squats —  Repeato twice

Lunge to next light pole

Length of Parking lot Love Hill – Runner, Bear Crawl, Broad Jump Burpee, Lunge – Reach end of lot and Repeato back to other side

2 rounds of Light Pole Runs – Run to each light pole and stop, PAX alternated calling out exercises at each pole:

Excercises: Merkins, LBC, Burpees, Arm Circles, LT Dan, Crabcakes, Freddie Mercury, Fluttter Kicks, 4×4, SSH, Wide Grip Merkin, Diamond Merkin, APD, Hello Dolly, Rosalitas, Hillbillies, American Hammers

Mosey back around school to the flag

Double Check – Partner 1- runner, Partner 2 – 20 Fluttter Kicks, 10 Merkins – Repeato 3 Times

Mary – Freddy Mercury, Hello Dolly

NMS-

Great morning in the gloom!  Appreciate Gumbo pushing me this morning, for sure going to feel the pain later in the day!  Great fellowship and conversation, thats what F3 is all about!  Enjoy your day fellas, hug your loved ones!

Marmaduke

7 SOJ PAX members, including one Kotters (Sparky) who came out of hibernation, posted to Timberwolf to check out what Sheriff Roscoe P. Coltrane had in store for us today.  It went something like this:

COP including:

• DQs
• Arm Circles – OYO — Flashdance’s dream, but you gotta be there!
• SSHS
• Merkins

Mosey to the track for some EMOM Sprints – sprint around the track for 1 minute, then walk back in opposite direction for 1 minute of rest.  Continued for at least 5 rounds.

The Roscoe Study Group – PAX was asked to name the 5 core principles of F3 and exercises/punishment handed out for correct or incorrect answers.  Rosie and Gumbo answered correctly and then we went off the rails with Mr. Roper and Honeymoon.  Roscoe put them in detention.

The Roscoe Special — Bench Work – partner overhead presses with the benches and attempts at curls – some went well and others poorly.

Round 2 of EMOM Sprints – change up the direction.

Mosey back to the flag for a couple minutes of Mary.

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

NMS:

YHC had put out a note to the SOJ crew on Tuesday that there would be running at Timberwolf as I had the Q.  At SOT, Roscoe asked YHC if I would let him have the Q and since we have all eagerly awaited a full Roscoe Q, I obliged but did tell him I promised some running…I DIDN’T SAY SPRINTS!  Man those smoked me.  I think they smoked everyone except Rosie who ended up on a completely different side of the track than the rest of the PAX each time – although Tclaps to Sparky – poor guy held on to Rosie for a mile or two…good effort man.

Overall, great first Q from Roscoe, and we look forward to many more.  Great job guys!

Let’s reach out to Kotters and bring them back now that temps are normalizing (sort of).

No more Gumbo for you!

EF filled the tank, packed a lunch, headed down south to Timberwolf and was greeted by one New Market gentleman.  With no Q on the sheet, a hot potato was in order.

Here’s how it went down.

Long mosey around parking lot and school

COP (IC)

• SSH
• DQs
• IWs
• Flutter Kicks
• Merkins
• Copperhead Squats

Mosey to football field

Escalator (Add 10 yd run between each exercise)

• Burpees x 5, run back
• Burpees x 5, Lunges x 10 each, run back
• Burpees x 5, Lunges x 10 each, WWIIs x 15, run back
• Burpees x 5, Lunges x 10 each, WWIIs x 15, Monkey Humpers x 20, run back
• Burpees x 5, Lunges x 10 each, WWIIs x 15, Monkey Humpers x 20, Jump Squats x 25, run back
• Burpees x 5, Lunges x 10 each, WWIIs x 15, Monkey Humpers x 20, Jump Squats x 25, Hand Release Merkins x 30, run back

Mosey to Track

Mary – Box Cutters, Freddie Mercurys

Toss to Honeymoon

Mosey around track around to benches in front of school

• Dips x 20 IC
• Incline Merkins x 10 IC
• Decline Merkins x 10 IC

Repeato

Long mosey lap around school and parking lot back to SF

Numberama, Nameorama, COT

MOLESKIN

With no Q on the sheet YHC figured he’d better think of something on the long car mosey down to Tomahawk Creek Middle School.  Sure enough, upon arrival and with only 1 other member of the PAX, YHC’s quick plan was put into play.  Mumblechatter mostly centered around the many excuses of Honeymoon’s New Market brethren, the dampness of the football field, and the tragedy yesterday in Florida.  YHC is reminded how important it is to spread F3.  There’s probably no absolute solution for the tragedy in Florida, but YHC is certain that positive male leadership influencing the lives of troubled 2.0s can help.

ANNOUNCEMENTS

See other BBs

5 rallied to the parking lot at Timberwolf looking for a Q, there was none on the sheet so a semi-hot potato ensued.

THANG

YHC took the lead and led a mosey behind the school to avoid getting run over by the garbage truck and loop back to the bus loop for a warm up of SSH, Helicopters, IW, Merkins, LBC.

Lightpole Loop – 10 merkins at the first light pole, 10 squats at the second continue to alternate all the way around the bus loop.

Pass the Q off to Roscoe and head to the track.  His warm up while he was considering what the real punishment would be was to start with 4 corners – Corner 1 10 merkins, Corner 2 10 merkins+20 jump squats, Corner 3 – 10 merkins+20 JS+30 Mtn Climbers, Corner 4 – 10+20+30+40 LBC – Active rest with some Indian Arm wrestling (YHC won his first match so there was a little excitement there, only to lose the next 2).  Winner 20 LBC, loser 5 burpees

Next up sprint 100 yards, walk back 50 yards, bear crawl the next 50 yards – Repeato x 3

Find a bench 20 dips, pick up a bench and do OH Presses with a partner.  Add some OH lifts with all 5 pax.  Speed bag punching using another’s hands as the bag.  Black snake indigenous people run around the track.  Mosey back to the flag for APD and fire hydrants.

NMM

Happy to have Shakedown and Sugar Sock visit TW for the morning.  YHC thinks they were hoping for a Wilson or even a New Market sighting but those are getting rare these days.

Roscoe was all to happy to take over the Q and show us how to do things. The 4 corners was no mere warm up but he had a plan.  The sprints with bear crawl returns were brutal, although I think we have found another challenger to the next bear crawl event.  Sugar Sock took off bear crawling and left the rest of the PAX in the dust.  YHC may have a new late addition to my fight team, hearing Roscoe punch Gumbo’s hands at a speed few could keep up with made me think he’s done this before, maybe with faces instead of hands.  Thanks to Roscoe for bringing us some new ideas with the Indian Arm wrestling, bench lifts and punching bags.

Prayers for Roscoe as he works his way through the sale of his NC house, purchase of an RVA house and move to RVA over the next few weeks.

Have a great day and make the most of the opportunities that we are given.

Rosie

4 SOJ gladiators took on Timberwolf on this crisp first day of Feb!

COP

SSH x 20

DQ x 10

Arm Circles x 15 (reverso)

LBC x 20

Merkins x 10

Cotton Pickers x 10

Mosey to Track

The Prostitute –

4 Corners of track, start at first corner and do exercise, proceed to second corner. return to first , then back up, always returning to first corner and completing each corner as you pass it.

Corner 1 – 10 Merkins

Corner 2- 20 Freddy Mercury

Corner 3 – 30 Carolina Dry Docks

Corner 4 – 40 WWIIs

Lunge to Bleachers

Quad Check #1 – 2 Rounds

Runner width of football field, Dips, Box Jumps, and Lt. Dan’s

Quad Check #2 – 2 Rounds

Runner width of football fields, Incline Merkin, Decline Merkin, Squat

Mosey to front of School

Quick round of Mary – 20 Rosalitas, 20 Flutter Kicks, 10 Merkins

4 Corners of Lot

Corner 1 – 10 Arm Circles forward, 10 Backwards

Corner 2 – 20 Monkey Humpers

Corner 3 – 30 Mountain Climbers

Corner 4 – 40 LBCs

Mosey to Flag

5 Burpees OYO

Merkin Ring of fire – Plank and 10 Merkins each

Numberama, Namerama, YHC took us out

NMS

Great to see Flashdance at Timberwolf 2 weeks in a row, he is now expected every week, strong work Flash!  Honeymoon pushed through a head cold this morning to try and sweat it out so kudos to him as well.  Mr. Roper kept the mumblechatter alive as he crushed the quad-check, well done sir.  Honor to lead this group and  great way to start our day!  Make it a good one boys!

 

Marmaduke

8 SOJ regulars posted to Timberwolf this morning where it was definitely sunny and 70 in our minds and where the following (or something like it) occurred:

Mosey toward the entrance to pick up Mr. Roper at the trunk shoe store and complete a lap around the large parking lot, then circle up for COP in the parking lot, which included (all IC):

• SSHs
• DQs
• Helicopters
• Imperial Walkers
• Tempo Merkins
• LBCs
• Flutter Kicks
• Arm Circles

THE THANG:

Lindsay #1 – line up along the edge of the parking lot for a Lindsay.  Starting there, complete 30 box cutters and 10 squat jumps – run across the parking lot to the other side and complete 25 box cutters and 15 squat jumps – repeato back and forth until 10 box cutters and 30 squat jumps.  Al Gore for the Six.

Timberwolf Love Hill – Partner up and start at the entrance sign.  One partner runs up the hill to the 3rd light pole and back while other partner completes exercises working their way up the hill.  Flapjack and continue until both are up the hill.  Exercises were lunges, polar bears and broad-jump burpees.

Lindsay #2 – mosey over to the sidewalk edge of the bus loop for the second Lindsay.  This time the exercises were merkins and 2-count Freddie Mercuries.  Wall sit for the Six.

Chicken Peckers x15 IC

Light pole Alley – Mosey to the gate/entrance to light pole alley.  PAX runs from light pole to light pole around the back of the school back towards the flag stopping as a group and completing exercises at each light pole (and there were at least 10).  Exercises included:

• SSHs
• Mountain Climbers
• APDs
• Scorpion Dry Docks
• Copperhead Squats
• Ball Dippers
• Hand-Release Merkins
• American Hammers
• Burpees
• Others?

Hello DOlly ROF – Hold six inches and complete 10 Hello Dollies when it is your turn.

Merkin ROF – Start in Al Gore and drop and do 10 merkins then back up to Al Gore when it is your turn.

4x4s – Complete 10 (or as many as you can until the whistle) 4x4s (drop like a burpee, do 4 merkins and 4 mountain climbers, then pop back up = 1 4×4) OYO.

COT, Number-rama, Name-a-rama and YHC took us out.

Announcements:

• CSAUP – form your teams and log your miles.
• Breaking Bread this Sunday – Rosie could use a couple more hands.  Reach out to Rosie if you can help out.
• 10K Training – reach out to Honeydo if you can help out with that.

NMS:

The chill in the air was real this morning – actually caught YHC a little off guard.  The mumblechatter was also lively during COP….counting, not so much.  And Lindsay #1 and Timberwolf’s version of Love Hill cut down significantly on the mumblechatter.  Light pole alley has lots of pain potential and was good for keeping the PAX together.

Great to have Flashdance out to tryout Timberwolf.  Hope to see you back out here on Thursdays brother — and, don’t forget about SOT on Wednesdays if you don’t want to drive to W-Dog….just saying.  Great also to have Manziel back out.

Way to push through all the reps this morning men.  Great job.  Thanks for following me aimlessly…the sole plan was “no Doras”…Marmaduke killed that horse at SOT.

Have a great day!ppi

No more Gumbo for you!