Tag: Timberwolf

  • No StateFarm for you!

    Poor Pax – the one and only StateFarm was supposed to show at Timberwolf this morning, but you got stuck with El Heisto instead.

    Mosey to front of school for a lap around the teacher’s lot to get my game plan on. Circle up for:

    1. Side Straddle Hops
    2. Dead Man Hang
    3. Ukranian Soldiers
    4. Middle school butterfly stretch
    5. Middle school left/right leg reach stretch
    6. APDs
    7. Hip abductor/adductor lifts (both sides)
    8. Rosco’s mom (both sides)
    9. Merkins
    10. Fudd’s wife
    11. Wilsons’ wife

    COP 1 – Mosey to the well lit picnic area for triple check #1 – Bench dips/step-ups. Runner all the way to far light post.

    COP 2: Hill 11s – squats and WW2 sit-ups…no rest move on to light pole alley….

    COP 3: Pyramid burpees at light pole alley 1/2/3/4/5/4/3/2/1…boom

    Brocode lap around the track…Hermey set the pace.

    COP 4: Over to the cargo box for triple check #2 – wall sits/pole smokers. Runner to basketball court.

    BTTF. Nombres/Numeros.

    Announcements:

    1. The Woodsman himself joins the ranks of leaders this Monday at the Alamo
    2. 12 day’s of Christmas at No Toll with the one and only F3 RVA Nantan himself Rosie.

    Prayers:

    1. Young father in Purple Rain’s hood died of stomach cancer. Prayers for the loss of that family
    2. Prayers for all the childen.

    Honor to lead. – Heist

  • Track and Field day

    10 of SOJs finest got some good training in this morning at good ole Timberwolf. 

    5:29:45 am. It’s not Tzatziki (he was there), but twas Don Draper! Alright – off to the basketball court for warmorama. 

    Warmorama: A few laps around the court to get my workout ideas together. Circle up. F3 mission statement/disclaimers, etc. Exercises were: Side Straddle Hops/Abe Vigodas/Wind mills/get on the ground for some flutter kicks/an extra long session of APDs/highschool sit and reach left and right/Rosco’s mom left and right/Wilson’s wife/Fudd’s wife. 

    Off to the track:

    COP 1: Track 11s. Imagine the track as a clock. We started at 3 o’clock with 10 LBCs and 1 squat. Continuing along at 12/9/6 and back to 3. Finished with 10 squats and 1 LBC on lap three of   position 6. Sprint 1/2 lap back to position 3. 20 count from big Herm. Pax needed it. Also, way to go Mudslide who finished first! Damn boy!

    COP 2: Line up along east/west sidelines of field. Sprint 10 yards and back. 1 burpee. 20 yards and back. 2 burpees. Repeato up to 50 yards. 

    Another walking breather to North Endzone. 

    COP #3 Wind sprints! Line up on North endzone. Full 100 yards sprint. Walk back. Repeat total of three times. Atta boy Rudy!

    About 6:02 on the watch. Mosey to tennis courts for a cool down 4 corners/prostitue style. Corner 1: 10x Merkins, Corner 2: 20x squats, Corner 3: 30x SSHs, and Corner 4: 40x groiners*

    So, apparently a groiner is this: https://youtu.be/Ci13plBZgj4

    I thought it was this: https://youtu.be/sPyipzzrjls

    When I got to corner four, everyone was doing what looked like this: https://www.dvidshub.net/video/699153/straight-leg-shuffle

    Oh well. 

    BTTF for some Mudslide Broga

    Announcements:

    1. Chili cookoff at Rountrey clubhouse 3 to 6 pm. Sign up and come. All F3 rva Pax and family welcome. https://tinyurl.com/SOJ-Chili-Fest. About 50 total Pax and family are coming. 
    2. TYA Thanksgiving beatdown at Mary. 7 am thanksgiving day. Be there!
    3. The Bridge. 11/30. Clown car with Hermey and me if interested. We do plan to stop for breakfast on the way back. Likely meet at the Weschester WaWa for pickup (say 6:15 am). Drop off there by 10:30 am.  Information on the Bridge. https://youtu.be/_vO8DgTGyh8?si=vamAaBjVZYfF2DtU

    Prayers for Dax! May he get big and strong!

  • No games, just happy wives

    7 HIMs pulled on their hoodies to come out to a frosty Timberwolf. A few PAX were hoping for Thursday games, a few were not. We even had a State Farm showing!

    Quick mosey and a warmarama. DMH, a few wife stretches, Don Quixote, windshield wipers. Time to engage the beatdown.

    COP 1: 11’s with merkins at the hill bottom and jump squats at the top.

    COP 2: Parking lot tracers on our way to the ever so glorious Light Pole Ally.

    COP 3: Q quickly realized a full light pole ally would have eroded COP 4s time, so an audible was called in the beginning. Pole 1, 5 burpees. Pole 2, 10 Merkins. Pole 3, 15 WW2. Pole 4, 20 squats. Pole 5, 25 monkey humpers. Pole 6, 30 double count flutters. Pole 7, 35 Dry docks. Ran back to the start after each set of exercises.

    COP 4: slowzy to the football field. Was NOT 15 min of Ultimate, but instead 4 groups of Calisthenics. 1st group- from standing position, hand walk down to a merkin, hand walk back up, 10 reps. 2nd group- once called JLO & AROD, YHC renamed The Happy Wife. 10 reps. Elbow plank, hips left, hips right, 2 thunderous pumps down. 3rd group- elbow plank Peter Parker’s 10 reps. 4th group- elbow planks up to shoulder taps and back down.
    Run sideline to sideline and just for fun, REPEATO. To close, slow mosey around the track, back to the flag for elbow planks til time was called.

    Count, names, announcements, PR.
    Please give a positive thought for Rudy’s sister having a tough go.
    Great to see Stare Farm and Broadway at the ole Timberwolf.
    Always an honor to lead you gents!

  • Kick-Da-VQ

    8 Heroes showed up in the gloom at Tomahawk. A few more stayed home waiting for a postponed VQ that was kicked to another day. Audible called by Meatball to take advantage of the summer 70s and Sunny weather. Options in the car were, Kettlebell, Crossbow, WiffleBalls, or Kickballs. Kickball got the Q when Crossbow Tag was ruled out (not enough arrows).

    Pax Slosey (Slow Mosey) to the tennis courts with half the pax carrying 4 Crabgrass Sand Bags over shoulder to the Warmarama: SSH, Dead Man Hang, 30 seconds of Flutter Kicks.

    COP #1: Stole one from Banksy and his VQ at the Crossing… Rocks, Paper Scissors (RPS), Ruck. 5 LBCs into a WWII, Best of 5 RPS. Looser of each set Rucks to the end of Tennis Courts with Ruck and does a Burpee. Winner stays in place for flutter kicks.

    COP #2: Slosey to the Kickball Field (bus parking under the lights): Teams decided by RPS. Winner stays on the field to create “Home” Team. 3 Rotations completed. Home Team came back to win after going down 8-0 early as Time was called, 12-11. Warby may have saved the game for Team A pegging Meatball with just a half step left to Home Plate for the third out in the Top of 2. Team A: Rudy, Warby, Crabgrass, Cookie Team B: Meatball, Fandago, Knock-Knock, Tzatziki

    • Foul = Hitter Burpee
    • “Wiff” or Out = 10 SSH
    • 2 Fouls = Out = 10 SSH
    • Safe on Base = Fielders do 10 SSH
    • Can Tag Base or Peg Runner for the Out (if you miss, 5 Burpees)
    • Must carry Ruck while on Base. If you forget it after kicking, you need to go back to get it.

    Announcements/Prayers: YHC brought it home in prayer.

    • Nov 30: The Bridge (See Heist)

  • It’s just a game…it’s just a game…

    10 HIM’s took to the field this morning at Timberwolf for some Ultimate Frisbee! YHC brought out the painters lights, extension sords and pinnies.

    WARMARAMA

    Moseyed down to the illuminated field which brought back high-school highlight reel moments for some of the PAX members. Trudged through the morning fog for some stretches on the field. Counted off for teams and got after it!

    Team #1 – Warby, Dumar, Crabgrass, Fandango, Rush Hour

    Team #2 – Rudy, Cookie, Hermey, McGruff, McRib

    RESULTS – Team #1 won…YHC is butthurt so we’ll just leave it at that.

    ANNOUNCEMENTS

    • Daddy Daughter Dance: Saturday, 11/2 from 7-9p at WEAG
    • VQ Week start 11/4 at The Alamo!

    PRAYERS

    • Dumar’s dad’s recovery
    • Safety in schools
    • Election week

  • See you later, not good bye!

    YHC almost cried when 30 Timberwolves howled into Tomahawk middle for a State Farm pain train. The juices were flowing this morning as all regions of F3 RVA were representing: SOJ, Dirty South, NOJ, New Kent, and wherever @handshake crawled out of 😉 What an amazing group, and they hardly complained during the menagerie of “F3 RVA’s greatest COPs” hits presented below.

    Warmarama

    • Mosy, Intro, Disclaimer
    • SSH, UK’s, Grass Grabbers
    • Plank Up: Mission, Credo, Principles
    • Name that Pax! ALMOST made it around the circle – Merkins for all
    1. COP 1 – Merkin Jax Suicide
      • A creation of YHC from my early days at Rock n’ Roll
      • 1 Perfect Merkin
      • Bear Crawl to Free Throw
      • 4 Plank Jax
      • Crawl Bear Back to baseline
      • Repeato each phase of the suicide but ladder up to 2 merkins/8 plank Jax —> Up to 4 perfect merkins and 16 plank jax
      • Seemed innocent at first but the SWOLDIERS were on fire by the end
    2. COP 2 – Catch me if you can
      • Mosy to the hills at the entrance of school
      • An ode to DTH from one of my first beatdowns at Source of Truth (RIP). And basically every week at Satan’s Hill, ha
      • Partner up – All XO’s up the hill
      • Pax 1 – Crawl Bear up hill
      • Pax 2 – 3 Burpees – run to your partner, and swap
      • Shoulders have failed to function at this point
      • Round 2
      • Pax 1 – Reverse Lunge up the hill
      • Pax 2 – 10 Firecracker jumps (jump knees to hands)
      • The heavy breathing is picking up
    3. COP 3 – PFT (2minute max) – burpees
      • During the prep for Grow Ruck, myself and some others (Namely Big Rig) got into some “2 minute maximums” as a way to benchmark your fitness and really push your V02 max
      • Today’s 2 minute max?? Burpees! Groan
      • The PAX were offered a “special prize” if they completed over 30 burpees in the 2 minutes
      • About 75% hit the mark! Their reward – full sprint around the school. Less than 30, Mosy to tennis court and back
      • Wildcat needs his head checked – 41 burpees in 2 minutes might be a world record!
    4. Finisher – CAPTAIN THORS
      • Picked this little gem up in F3 Kansas City. YHC’s parting gift for future Mary’s
      • 1 EA WW 2 sit-up followed by 4count American Hammer
      • 2 EA WW 2 Sit-up followed by 8 count American Hammer
      • —> Proceed up to 10 reps! (10 WW2’s and 10EA 4 ct American hammers)

    Sufficiently smoked – we stretched for 60 seconds to close it out.

    • Names, Numbers (Thax to meatball for scooping his phone to video, YHC could NOT remember 30 names)
    • Announcements: Camping, VQ week coming up

    NMS: Suffice to say that my cup is overflowing. I shared this morning that F3 found me when i needed it most. I was struggling to be the supportive/strong husband i needed to be in order to support my wife going through a tough season in her life. With the strength, fellowship, resolve, and purpose i found in F3RVA I was able to be that man both at home and in other areas of my life. I think it ultimately gave me the courage to help relocate us to be closer to family so the M and I can start the next phase of our life together with family there to support.

    I now feel i have the strength and foundation to spin off F3 Altoona (about 1.5 hours from the nearest Pittsburgh AO). I am excited for what God has planned next. Also – it’s NOT goodbye – my work will bring me here a 1 or 2 times a month and I’ll be ghosting into various AO’s when you least expect it, but my leadership role will be relatively absent. But i know the F3RVA Pax are going to continue inspiring, headlocking, and making people splash merlot across this city!

    Give F3 to someone who needs it! Thank you to all the HIM’s who came out today – it means the world. Much Love, and see you in the gloom!

    -State Farm

  • BEAST

    COP

    5 dudes rolled up to do the thang. brisk mosey, ssh, merkin, mary, dojo dan

    THANG

    build a beast with merkin, dry dock, squat, jump squat, ww2, burpee

    wrapped up with Mary and good stretching

    thanks for leeting me lead boys

    number/namarama, check slack, YHC took us out

  • Thursday Morning Lights!

    11 grown-boys made their way to Timberwolf this morning. 8 of the PAX members played some off-season Ultimate while the other 3 PAX members opted for a standard beatdown to save those knees! YHC can speak to Ultimate. Here’s what went down…

    WARMARAMA – Moseyed down to the football field to find an illuminated arena thanks to painter lights, extension cords and a 4:30am alarm clock for YHC. Let’s gooooo!!! Grabbed some grass and stretched out. SSH’s, DMH, Leg Stretches, Arm Circles, Shoulder Stretches, LBC’s, Merkins, Wilson’s Wife and Fudd’s Wife.

    The THANG – Split into (2) teams of (4) and passed out the pinnies. Team “No Pinnies” put it on Team “Pinnies” and it got ugly. After gaining a 7-1 lead, Knock Knock and Cookie swapped teams. A little offense for defense trade! This transaction proved to level the playing field but Team “No Pinnies” still prevailed ~ 7-6.

    Team “Pinnies” – Warby, Fandango, Tzatziki, Cookie

    Team “No Pinnies” – Rudy, Knock Knock, Crabgrass, McGruff

    BREAKDOWN

    McGruff – George Pickens: “Open F’n Always” hahah

    Cookie – Patrick Surtain II: Lockdown Defender. Go Broncos!

    Crabgrass – Brock Bowers: Owns the middle of the field. Chiefs suck!

    Tzatziki – Mike Evans: Consistent as they come.

    Knock Knock – Malik Nabers: Youthful and skilled!

    Rudy – Amon-Ra St. Brown: Scrappy and productive.

    Fandango – DK Metcalf: Vocal leader with excellent instincts.

    Warby – Deebo Samuel: Always in the action!

    ANNOUNCEMENTS

    • Saturday, November 2nd – Daddy Daughter Dance from 7-9. Check Slack for invite. Hit up Meatball, Big Rig, Pool Boy or Rudy.

    PRAYERS/WINS

    • PRAYER – Safety in schools
    • PRAYER – Safety for those in FL

    Had a BLAST playing some Ultimate in the dark and am looking forward to the next chapter of Thursday Night Lights!

  • Cornhole: Breakfast of Champions

    11 HIMs kicked off Rosh Hashanah with a bang. YHC looked at his watch and saw it was 5:29:55 which meant two things – Tzatziki was pulling in the parking lot, and it was time to mosey. Indigenous run with 5 squats, did one lap around the track. Hermey thought it was Wednesday and he had mistakenly showed up to Miles of Truth. YHC put him at ease and let him know it would all be over soon. Headed to the other side of the school in the bus loop and arrived at the main event. Quick warm up to get the shoulders going.

    The main event – Cornhole!

    First half was the Individual Event of 1-v-1 cornhole, the second half was a Team Event of 6-v-5. A lucky PAX member would roll a dice twice, first roll decides the workout, second roll decides the scoring. PAX went with the Luck-of-the-Irish and had Rudy roll. Here were the options:

    Workouts
    1) Winners run to bball court and back, losers run around the school
    2) Winners 25 merkins, losers 25 merkins with a band
    3) Winners 20 squats, losers 20 squat thrusters
    4) Winners 100 single count toe taps, losers 100 double count toe taps
    5) Winners 10 8-count Shazams, losers 20 8-count Shazams
    6) Winners run to bball court and back, losers run around the school

    Scoring Methods
    1) one bag toss only, closest to hole wins
    2) three bag tosses, most points wins
    3) three bag tosses, most in the hole wins
    4) two bag tosses, most points wins
    5) Long distance. Take 5 steps back, most points wins
    6) three tosses bag furthest away from hole but on the board wins

    We squeezed in several individual events and two rounds of team events. Swoop’s Eagles-branded cornhole boards were often blamed for poor performance, but YHC witnessed a lot of tosses that looked like a Hurts pass over the middle…

    Punishments were evenly distributed, the PAX was glad to not have any rain today, and fun was had by all.

    Announcements – VQ Week, Daddy-Daughter Dance, Father-Son Camping, The Bridge – check Slack for details

    Prayer requests – Boberry’s brother and everyone else impacted by the hurricane, State Farm and his wife as they get ready to move to Pennsylvania, the students, parents, and faculty of Tomahawk Creek Middle School.

    Next week at Timberwolf is Rudy’s rendition of Thursday Morning Lights, see you all there!

  • David Bowie’s Codpiece

    As it was a 5 year celebration, the PAX was looking for brewskis or bourbons. Unfortunately all that was in store was a beatdown and some “5” themed tunes. 5:30 hit and we were off. According to the trash truck driver making us run fast, this may have happened…..

    Indigenous ppl run with 5 squats around to the basketball courts

    Fav warm ups including Jazzercise, deadman hand, Andy Dufrains, scorpion kicks, invisible jump rope, collard pickers, hairy Rockettes, flutters, Freddie mercury’s, and merkins

    Captain Thor 1 ww2 4 American hammers, 2-8, 3-12, 4-16, 5-20 then back down the ladder

    Donkey kicks and peoples chair , then some we’re not worthy’s 

    Merkin jacks, same thing with 1 merkin and 4 plank jacks

    1 Boberry biscuit, slow on the turns, sprint on the straights. 

    Lady of the night style 4 corners w merkins, jump squats, flutters, and LBCs

    Indigenous pppl run back the way we came to finish with a ring of fire and a little broga. 

    Numbers names announcements YHC took us out. 

    Reminder for the next anniversary is Try Hard at Rock and Roll this Saturday. Rumor has it the logs may appear at Morning Wood. 

    NMM

    Great mumble chatter today. Lots of great choices for backblast titles. But when one of the options is David Bowie, there really is no other choice… Thank you to the guys who posted today and all the pax I’ve gotten to know over the last five years. This group truly is more than just a workout. The relationships built are what it’s all about. YHC has been through a lot in the last five years. This group has really kept YHC staying positive, and trying to get better everyday. We push each other and are there for each other. Thanks yall.