Tag: Timberwolf

  • Cookie, don’t scare the lady!

    6 grown-boys started their day at Timberwolf this morning and got after it!

    WARMARAMA – Moseyed to the main parking lot for some much-needed stretching. Circled up for…SSH’s, Dead Man Hang, Cherry Pickers, Shoulder Stretches, Arm Circles, LBC’s, Rosco’s Mom, Merkins, Wilson’s Wife and Fudd’s Wife.

    The THANG – Notre Dame themed workout. Go Irish!

    COP 1: Moseyed over to two parked buses and completed “7’s” in honor of Notre Dame’s seven Heisman Trophy winners.

    • (1) Merkin, Bear Crawl from Bus #1 to Bus #2. (6) Carolina Dry Docks, mosey back to Bus #1.
    • (2) Merkins, Bear Crawl from Bus #1 to Bus #2. (5) Carolina Dry Docks, mosey back to Bus #1.
    • (3) Merkins, Bear Crawl from Bus #1 to Bus #2. (4) Carolina Dry Docks, mosey back to Bus #1.
    • (4) Merkins, Bear Crawl from Bus #1 to Bus #2. (3) Carolina Dry Docks, mosey back to Bus #1.
    • (5) Merkins, Bear Crawl from Bus #1 to Bus #2. (2) Carolina Dry Docks, mosey back to Bus #1.
    • (6) Merkins, Bear Crawl from Bus #1 to Bus #2. (1) Carolina Dry Dock.

    COP 2: Moseyed over to the bus loop to run some lines and learn about Notre Dame’s endzone layout. Each endzone has (9) diagonal lines (which add up to 18) at a 42 degree angle to represent the year 1842 which was the year the ND was founded.

    • Ran/side-shuffled/bernie’d up and down (9) bus lines 2x which came out to 18. Coincidentally, the lines were right around 42(ish) degrees to check that box.

    COP 3: Moseyed down to the soccer fields for some true 11’s to match the number of National titles that Notre Dame football has.

    • (1) Lt. Dan, run up the hill. (10) Squats, run back down the hill.
    • (2) Lt. Dan’s, run up the hill. (9) Squats, run back down the hill.
    • (3) Lt. Dan’s, run up the hill. (8) Squats, run back down the hill.
    • (4) Lt. Dan’s, run up the hill. (7) Squats, run back down the hill.
    • (5) Lt. Dan’s, run up the hill. (6) Squats, run back down the hill.
    • (6) Lt. Dan’s, run up the hill. (5) Squats, run back down the hill.
    • (7) Lt. Dan’s, run up the hill. (4) Squats, run back down the hill.
    • (8) Lt. Dan’s, run up the hill. (3) Squats, run back down the hill.
    • (9) Lt. Dan’s, run up the hill. (2) Squats, run back down the hill.
    • (10) Lt. Dan’s, run up the hill. (1) Squat, run back down the hill.

    COP 4: Moseyed over to the football field for some cardio/ab work.

    • 100yd run and performed (9) WW2’s. #9 for YHC’s favorite ND player of all time, Tom Zbikowski.
    • 100yd run and performed (31) Box Cutters. #31 for YHC’s favorite game attended at ND stadium. ND beat Michigan 31-0.
    • 100yd run and performed (7) Crunchy Frogs. #7 for ND’s preseason ranking.
    • 100yd run and performed (46) LBC’s. #46 for the +/- total point spread v Texas A&M on Saturday.
    • 100yd run and performed (3) Burpees. #3 for the ND+3 spread v Texas A&M on Saturday.

    COP 5: Moseyed back to the starting point for (2) rounds of Ring of Fire Merkin-style and called it a day.

    ANNOUNCEMENTS

    • Contact Meatball for details on the River Float coming up.
    • Labor Day Convergence at Nuckols Farm Elementary (7 am). See slack
    • F3 10-year convergence at Dogpile 9/21 (7 am). See slack
    • Daddy-Daughter Dance coming up in November! Contact Meatball, Big Rig or Rudy.

    PRAYERS/WINS

    • PRAYER – McGruff’s wife battling some unknowns with her health.
    • PRAYER – Dumar’s father is having nose surgery soon.
    • PRAYER – Catniss, hope to see you out there soon!

    GO IRISH!

  • To the Track! (for no Running!)

    Eight came out to enjoy the cool weather at Timberwolf. No Whiffle-Balls, Footballs, Basketball, or Bases could be found. What we did find was a good Ol’ fashion beatdown on the track (with just a little running)…

    Warmarama: Mosey to the Basketball Courts for some Side Straddle Hops into deep stretches to get warmed up. Deadman hang, Stretched out the legs and finished with some Merkins and an OYO (On Your Own) stretch for Hermey to get ready.

    Mosey to the Track where YHC brought back into the play the Add 1 Drop 10 format with Lunges taking us halfway around the track.

    • 80 Side Straddle Hops (SSH) and 80 Single Count (SC) Mountain Climbers (MC)
    • Add: Jump Squats (JS) and go with; 70 JS, 70 SSH, 70 MC
    • Add: Bonnie Blair’s (BB – Single Count) and go with; 60 BB, 60m JS, 60 SSH, 60 MC
    • Add: Flutter Kicks (FF – Single Count); go with 50 FK, 50 BB, 50 JS, 50 SSH, 50 MCs
    • Add: Advancing Lunges (AL – Single Count) to keep us moving around the track. Go with; 40 AL, 40 FK, 40 BB, 40 JS, 40 SSH, 40 MCs
    • Add: Merkins and go with; 30 Merkins, 30 AL, 30 FK, 30 BB, 30 JS, 30 SSH, 30 MCs
    • Add: LBCs and go with; 20 LBCs, 20 Merkins, 20 AL, 20 FK, 20 BB, 20 JS, 20 SSH, 20 MCs
    • Add: Burpees and go with 10 Burpees, 10 LBCs, 10 Merkins, 10 AL, 10 FK, 10 BB, 10 JS, 10 SSH, 10 MCs

    With Legs “toast”, (360 Jump Squats, 360 SSHs and 100 Lunges), we took a Mosey the rest of the way around the track to the Basketball Courts for an “American Wave” with Merkins. Adding a Merkin each time around starting at 1, holding plank until next round. We did 1-9 and finishing as a PAX with 10 Merkins together.

    Mosey to Start, Finished with “American Wave” LBCs, 1-9 to time.

    COT with Announcements and Prayers. Build on each other, encourage each other, be there for each other. We all need a little help every once in a while! – Meatball

  • it’s not a clipboard… 📋

    12 gentlemen descended the pleasant and cool grounds of tomahawk creek elementary this morning. The PAX included 11 unaware we would be doing an ironPAX workout, 2 summer tourists from north of the James, 2 wild and crazy guys who had already done a workout, and a partridge in a pear tree. YHC emerged with a light, a speaker, a white board (not a clipboard and some Q energy. 530 hit, cue up the playlist full of 80s movie soundtrack classics and we were off. Down to the track for a little warmerama followed by:

    Week 1
    4 Rounds for Time

    50 Air Squats
    40 BigBoi Sit Ups
    30 Merkins
    20 Bonnie Blairs (Jump Lunges. 2 legs=1 count)
    10 Burpees
    Run 400 Meters (lap around a track)

    TOTAL NUMBERS: 200 squats, 160 Sit Ups, 120 Mericans, 80 Bonnie Blairs, 40 Burpees, and 1 MILE total run

    PAX crushed it as per usual. At this point we somehow entered a time warp where time moved a slower than normal rate. We followed that up with some donkey kicks, people’s chair, pole smokers, and broga.
    numbers, names, announcements , YHC took us out.
    announcements

    • convergence 7am Labor Day at Nichols elementary
    • f3 10 year in September, lots of cool stuff happening with that. All at Dogpile!

  • Moist.

    13 grown boys went out and played in the rain today.

    WARMARAMA – Moseyed to the bus loop. Circled up, gave the F3 Mission and got into it…SSH’s, Dead Man Hang, Imperial Walkers, Ukrainian Soldiers, Helicopter, Merkins, Wilson’s Wife and Fudd’s Wife.

    The THANG – The PAX split into three teams but were also asked to keep track of their individual scores as well. YHC and Futon had big plans for this Olympics-style workout but we were quickly humbled by the time limit, rain and math that was required. Here’s what the PAX was able to squeeze in…

    COP #1 – 60-second challenges: As many reps as possible in 60 seconds. 1 rep = 1 point

    • Merkins for 60 seconds
    • Jump Squats for 60 seconds
    • WW2’s for 60 seconds
    • Burpees for 60 seconds

    COP #2 – Basketball: Each team took a hoop and each PAX member got (5) free throws attempts and (5) three point attempts. 1 bucket = 1 point

    • Baseline Bear Crawls at the end.

    COP #3 – Wiffle Ball: Each team had a chance to play HR Derby while the other (2) teams ran laps around the tennis courts. (5) swings/PAX member. 1 HR = 10 points

    INDIVIDUAL RESULTS:

    • GOLD: E.F. Hutton (213 points)
    • SILVER: NTB (212 points)
    • BRONZE: Rudy (207 points)

    TEAM RESULTS:

    • GOLD: Team #1 – Warby, NTB, McGruff, E.F. Hutton (188 team average) 
    • SILVER: Team #2 – Rudy, Futon, Swoop, B.O.B, Nancy Lopez (186.4 team average)
    • BRONZE: Team #3 – Crabgrass, Hermey, Heist, Orange Crush (176.3 team average)

    ANNOUNCEMENTS:

    • NEW AO ALERT! Wednesday, August 28th at Magnolia Green. Hit up Heist for details.

    PRAYERS/WINS

    • WIN – Futon’s mother-in-law received new treatment and is bouncing back!
    • PRAYER – McGruff’s father-in-law is in the hospital.

    Today was my 100th F3 workout, Boys! I’m so thankful to be a part of this group of men and am always honored to have the chance to lead the PAX.

    P.S. – NTB is lucky that basketball was only worth one point out there because YHC was GETTING BUCKETS!

  • Ouchtown, population: you bro!

    Six members of Globo Gym went to Timberwolf for Westhoe led Dodgeball training.

    After some warmups of SSH, Ukrainian Soldiers, DQ, Dead man hang, Cherry Pickers, Freddie’s, LBC and Merkins, we headed to the tennis courts and did some line tracers and then split into two teams: Average Rosie’s (Rosie, Meatball and Rudy) and the Purple Whitesnakes (Whitesnake, Crabgrass and Tzatziki).

    Special rules for F3 Dodgeball: you get hit or they catch your ball, you run to the 3rd court and do 5 burpees and run back to get in. Win by having the other team all off the court doing burpees or running back and forth.

    Game 1: victory to Purple Whitesnakes. During this game we went from 3 burpees penalty to 5.

    in between we do 20 squats and arm circles

    Game 2: victory to Purple Whitesnakes. I ask if they want to switch teams while laughing.

    in between we do 20 flutters. By now, everyone has done 30-40 burpees.

    Game 3: once you are out you are out (after doing 5 burpees). The Average Rosie’s soon find themselves all three vs Crabgrass. But Crabgrass is no beginner. He is from Purple Whitesnakes! Soon Meatball and Rudy find themselves doing burpees and it is Rosie vs Crabgrass. They limit themselves to the Forecourt while the rest of us get them the balls. Back and forth they go and finally, Rosie and the Average Rosies are victorious.

    Rosie: No one makes me bleed my own blood.

    We all have one sore arm, got 1.3 miles of running in and did 40-60 burpees. Only one bad crotch shot and no bad head shots. 3 v 3 dodgeball was fun and a lot of work. Thanks for letting me lead.

    Westhoe take over continues tomorrow. Don’t forget the race on Saturday morning or getting your 10th anniversary shirt or hat. Ultimate and Pickleball tournaments coming up. Sign up now!!

  • Middle school champs!

    4 HIMS showed up to a damp court this morning hoping to get some basketball in. With a light team we called an audible and made the most of it.

    warmarama- SSH, Imperial walkers, dead man hand, merkins, lbc’s

    Lap around the school and the courts and the game of PIG began ( 4 rounds ). missed shot is 5 merkins and for every letter its 5 burpees. Futon and Crabgrass battled to the end with mid range jumpers.

    Suicides – at each line we had excercises 10 burpees, 20 squats , 30 merkins, 40 SSH

    Back to the court for 4 rounds of knockout. YHC needs some practice with his lay ups ….futon stole the show adn we can see why his middle school team went undefeated!

    back to the flag for a ring of fire and time was called.

    announcements- ultimate frisbee tourney, crabgrass, VQ

    prayers for futon’s co worker and also his mother in-law. Prayers for OC’s co worker

    YHC took us out in prayer.

    YHC really appreciated the mumble chatter and small group this morning!

  • U60 – All Stars “WiffleBall”

    WARMERAMA:

    • Mosey to the Basketball Courts and circle up
    • SSH, Copperhead Squats, Plank Stretch, Merkins.

    COP #1: Wave of Merkins

    • Start with 1 Merkin and Hold Plank while passing to the right. Go to 2 around, then 3,4,5.

    COP #2: Wave of LBCs

    • Start with 1 LBC and pass to the right. Add another, 2 around, then 3,4,5.

    COP #3: Game of WiffleBall

    • Rules: Start with 2 Strikes. No Walks. Single (through infield, Double (to the fence) or HR (over the fence).
      • “Wiff”/Out = Batting Team Burpee
      • Foul = Hitter Burpee
      • 2 Fouls = Out = Batting Team Burpee
      • Catch = Out = Batting Team Burpee
      • Hit = Fielder Burpee
      • HR = Fielder Team Burpees x5
      • Clean Fielding = Out
    • Visiting Team WON 7-4 IN 6 full innings. “Switch” gets the W

    NMS:  Rudy started the show with the first HR but was quickly passed by McGruff and McRib whose RBI count kept adding up. We lost 3 wiffle balls in the gloom to the extreme power of some F3 HIMS. No one charged the mound and no one was hurt in this first edition of All-Start Wiffle Ball at Timberwolf. Nancy Lopez gave a retirement speech declaring he was “The Luckiest Man on the Face of the Earth”.

    Announcements: (see SLACK!)

    • 8/3: Homegrown Half
    • 8/4: Sunday Park Night Ruck
    • 8/6: Ultimate
    • 8/11: Float the James
    • 8/17: Pickleball

  • Hey Nipples

    19 Ultimate Frisbee Warriors ready for wet socks and some unnecessary roughness. Let’s Go!!

    Warmarama: Let’s mosey down to the field.

    The Thang: Team Yellow vs Team OC/Fanta
    Right from the start: MVP to Switch for having to guard Hermie. It went something like this:

    https://youtube.com/shorts/AUC65EgX5Wk?si=65zdlyLQPeZT2uuk


    Team Yellow with the W. Textbook game of short passes down the field.
    Team OC/Fanta: How would you describe y’all defense?
    Zone Defense: NO
    Man to Man: NO
    Did you have a Defense? Absolutely not, looking back that strategy may have backfired this time.

    Thanks to Rudy and Switch for bringing Cones, Pennies and the light up Frisbee.
    Welcome Fanta (Orange Crush 2.0). We hope to see you again before you are off to VA Tech next month.

    Numberama: Namerama:
    Announcements:
    – See UpChucks Wdog post on 7/10/24 for a complete list of events
    – See Slack as well
    – Tournament Signs ups open for: Pickleball and Ultimate Frisbee
    YHC took us.

    Oyster

  • It’s time for Basketball

    9 HIM’s with questionable basketball talent ran out to the Timberwolf blacktop this morning, joining YHC, also of questionable basketball talent, for some exercise. Actual events and shooting percentages will not be discussed to protect the innocent and egos.

    Warmarama: SSH’s, Helicopter, Arm Circles, Dead Man Hangs.

    3 rounds of knockout. Sometimes the loser had to run to the gate, sometimes we did 5 burpees.

    Steal the cones: Divide the teams up evenly (via numbers), place 5 cones in the center. Make a free throw and sprint to the cone, taking it back to your baseline. The first team to capture all 5 cones wins. All YHC will say on this is that one team made a lot of baskets and the other team made zero.

    5 on 5: Wildcat threw out the idea for a little 5 v 5, so we ran up and down the court showing off our basketball prowess. FYI – It’s great to have Wildcat on your team. Crabgrass put the spin move on YHC for the winning point. Props him to for dropping a Hakeem Olajuwon type spin move to close the game.

    Half court shot – if you make it, we head back to the flag. If you miss, everyone does 3 burpees. You can guess the results – 30 burpees for the group.

    Back to the flag for the ‘ol Numberrama / Namearama

    Announcements: Check Slack

    Prayers for Futon’s Mother-in-law and a celebration for Wildcat.

    YHC took us out.

  • Summer Solstice…more like Sumer DISCice

    17 grown-boys took advantage of the extra sunlight this morning and got after it with some Ultimate Frisbee. With DTH’s cones marking the perimeter of the field and YHC’s pinnies (thought it was penny until today) being utilized to help differentiate teams, here’s what went down…

    Warmarama – Moseyed down to the field and circled up. Gave the F3 mission and got into it…SSH, Cherry Pickers, Dead Man Hang, arm/shoulder stretches, Merkins, Wilson’s Wife and Fudd’s Wife.

    The THANG – Split up into two teams. Team-pinnies had (9) players and the pinnie-less team had (8) players. The extra man on team-pinnie was initially seen as an advantage and that makes sense as we can all agree that 9>8. But in the end, it didn’t prove to make too much of a difference. Team-pinnie did end up taking the W but it was in LARGE part due to the red-zone yips on the other side. Make no mistake, YHC will take a W all day long and twice on Sundays. However, this felt like one of those games where the the winning team didn’t really win but instead the other team lost.

    Team Pinnie: Cookie, Wildcat, Shiver, Orange Crush, Don Draper, Snip, Purple Rain, Futon, Rudy

    Team Pinnie-less: Sable, McRib, Fandango, Lab Rat, DTH, Heist, Pearl, Warby

    Announcements

    • Friday, June 21 – Poker Night at DTH’s house at 8:00
    • Monday, June 24 – Wilcat’s Birthday Q at The Alamo
    • Saturday, June 22nd – New AO called The Iron Bridge at Goyne Park at 7:00am. Contact State Farm or Posh for info.

    Prayer Requests/WINS

    • PRAYER – Wildcat has his quarterly scan next week. Prayers for strength/comfort for he and his family.
    • WIN – Yeehaw’s daughter Liv continues to kick cancer in the teeth! Recent scans have gone very well. Let’s gooooo!! SUCH GOOD NEWS!
    • WIN – Don Draper gave an a big shoutout to the PAX for rallying around him during some tough times over this past year. Proverbs 27:17 comes to mind. “As iron sharpens iron, so one man sharpens another.”
    • WIN – Shiver (FNG) successfully recruited by DTH and OC.
    • WIN – Wildcat won’t brag on himself so I’ll do it for him. Based on his effort in the mornings and his constant positive attitude, you’d never know that the man is battling Stage-4 lung cancer. I know I speak for the PAX when I say that we are all very thankful to have you out there pushing us to better. You set the bar high both on the field and off the field. Stay strong, Brother!