9 strong this beautiful morning at Timberwolf. With the Q still open, I grabbed it and ran with it WARMARAMA Side straddle hops Michael Phelps Arm circles Imperial Walkers LBCs Merkins Leg stretches Arm stretches The Thang: Indian Run (1 mile) Triple Check (across the field) Partner 1: Dips Partner 2: Step-ups Partner 3: Runs 11s (on the track) WW2 Jump Squats Relay – 3 Teams (tennis courts) winners and losers got Burpees Numbers, Names, Announcements and Prayer Make it a great day fellas!

10 SOJ dudes put in some work with last minute substitute Q Timberwolf. I knew the guys were looking forward to the Boberry playlist this morning, so did what I could and grabbed my mini Bluetooth speaker. Arrive around 5:27 to a crowd hungry for action. Someone makes a joke about whether I would play Taylor Swift. Challenge accepted….Shake it Off by Taylor Swift to get things going. Mosey to bus loop for some random circles. Work way towards Love hill. Disclaimers, etc. Warmorama: SSH,Ukrainian Soldiers, Dead Man Hang, Muricans, Sprinter Lunge Stretch, Plank position calf stretch, 45 seconds for Pax…

Well When this groundhog arose this AM he did not see his shadow and summer is officially here? 8 other groundhogs joined YHC in this snowy edition of Timberwolf. YHC is still hobbled on left calf so running was at a minimum. COP normal warm up. Circuits: Rotate through all stations then run a lap around parking lot. Circuit: 20 each: Merkins, LBC’s, Kettle swings, Drydocks, Flutter/dollie, Goblet kettle squats, Plank jacks, WWII’s, Toe taps. We did 5 circuits with last one being runner timed instead of reps. Announcements: GLOW Run 3.5.23, Mud run 4.29.23 Prayers: To many losing their…

WARMARAMA Side Straddle Hops Helicopters Arm Circles Ukraine Soldiers Imperial Walkers LBC Merkins A couple Stretches The Thang: Quadruple Triple Check Triple Check 1 Partner 1: WW2 Partner 2: Jump Squats Partner 3: Runner Mosey to Triple Check 2 Partner 1: Merkins Partner 2: Monkey Humpers Partner 3: Runner Mosey to Triple Check 3 Partner 1: Dips Partner 2: Step ups Partner 3: Runner Mosey to Triple Check 4 Partner 1: Copperhead squats Partner 2: Side Straddle Hops Partner 3: Runner Numbers, Names, Announcements and Prayer Make it a great day fellas!

10 of SOJs finest rose to attack the dark hours and embark on a calorie burning workout aimed at keeping their heart rate up for the majority of the beat down this morning at T-wolf. These men CRUSHED it!!!Warmerama:SSH, Imp Walkers, Ukr Soldiers Arm Circles, Stretch MLR, Merkin, LBC, Flutter Kicks, Rosco’s wife (Pigeon stretch), Scorpion Kicks (It is very obvious we need to do more hip stretching with this crew, not winning any gymnastics contests)The Thang:Mosey to the track for a Prostitute. Start at straight-a-way, 1 burpee, first corner 10 Merkins back to start for 1 burpee, wait for…

9 men of SOJ launched from Timberwolf at 530am sharp. After a brief mozy to the back of the school and exercise disclaimers the workout began – Warmup: SSH, Helicopters, Arm circles, Merkins, Wide Grip Merkins, LBC’s Mozy to the track for an EMOM style workout. The group did an exercise, jogged a minute, exercise, jogged a minute, and repeated for two laps around the track. Exercises included merkins, American Hammers, Ball Dippers, Squats, LBC’s and more Burpees. Part Deux – starting at the goal line we did 1 Burpee, lunge walked 10 yards, did 10 merkins, lunge walk 10…

8 SOJ dudes put in some work today under a full moon at Timberwolf. Mosey to front of school. Disclaimers, etc. Warmorama: SSH, Helis, Ukrainian Soldiers, Copper Head squats, Muricans, Flutter Kicks, “Duke” stretch left and right side, 45 seconds for Pax to stretch OYO. The thang: Part 1: Mosey to picnic tables for a “quad check” 2 team rotation between picnic table step ups, dips, squats, and running to 3rd light pole in front of school. Recover. On to next. Mosey to “love hill.” This is apparently the name according to old back blasts. Part 2: Love Hill 11s…

9 of RVA’s finest descended on the mostly deserted (and dark) grounds of Tomahawk Middle for a Fudd beatdown. According to the raccoon rifling through the dumpster, the following may have occurred: Mosey from the parking area towards the back of the school about 50 yards for COP while we wait for Splinter to show up: SSH’s, DQ’s, Merkins, Flutter kicks, Imperial walkers, Arm circles Mosey behind the school to the football field for 11’s: burpees in one end zone and squats in the other. Tunnel of love from one endzone to about the 40 or 50 yard line. Mosey…

2 showed up for a beatdown but YHC asked Heist if he would rather just Ruck and go for a tour of the neighborhood next door to the school. Heist was up for anything but didn’t have a pack, YHC decided to go without the pack as well. Route was across the street on Tomahawk Creek, R on Beaver Brook, L on Fernview, L on Water Beech turn around in the cul-de-sac and back to the school. Head out around the track and back up the back bus lot to the front and side BTTF Numbers / Names NMS: A…

Lots of Burpees, lots of Bernie Sanders. Strong work!