Always 70 and Sunny
Always 70 and Sunny

Extra Credit is all the rage these days…


8 SOJ stalwarts posted to Timberwolf this morning, but before that, 3 participated in some pre-gloom extra credit. YHC received a text from Honeymoon last night asking if I was up for a few pre-beatdown miles. Sure, why not, so I replied AYE and it was on. We managed just about 3 miles pre-beatdown and completed the 3 with the pre-COP loop around the school with the PAX. Wilson got in some laps around the school for extra credit also. Great idea guys – maybe a regular Timberwolf thing? Way to work.

PAX arrives with Bullseye and DK rolling in hot right before the starting bell (thanks to DK’s extra sensitive stomach this morning) and it was 0530, time to mosey. We did a nice slow lap around the school and circled up in the front parking lot for 1 round of YHC’s solo routine from last week – 1 Burpee, 10 merkins, 10 WWIIs, 10 SSHs. Then on to COP, including:

  • DQs
  • Helicopters (yes, Wilson, you were doing them right)
  • SSHs
  • Imperial Walkers
  • Tempo Merkins
  • LBCs
  • Flutter Kicks


Jacob’s Ladder

Mosey to the first lightpole at the bottom of the hill near the entrance. Exercise was – run to the third lightpole (up the hill toward the bus lot) and perform 1 merkin. Run back to 1st ligthpole and perform 2 merkins. Repeato until you get up to 7 and back down to 1….oh, and each and every time you pass the 2nd lightpole do 1 burpee for good measure.

Partner Work

Slowsey over to the side of the school and partner up. Partner 1 runs across the bus lot to the curb, does 10 single count fast-feet step ups and runs back. Meanwhile, Partner 2 starts at the sidewalk and bearcrawls to the wall, does 10 Donkey Kicks and bearcrawls back to the sidewalk for 10 jumpsquats. Repeato x4. Second bearcrawl nixed after first round so there was time for the jumpsquats.

Mosey over the lightpole alley and reconnect with your partner for 25 PLTs each.

Lightpole Alley Variety Show

Working our way around the back of the school visiting each lightpole for exercises, we lunged (forward and backward), bearcrawled, crawlbeared, bounded (i.e., skipped like school girls and, yes Bullseye, YHC is quite a good skipper, thank you), duck walked, bunny hopped and side shuffled our way between lightpoles.

Exercises included: SSHs, APDs, Scoprion Drydocks, copperhead squats, hillbillies, Hello Dolly, Rosalita, and others…all IC.

ROF – Booyah style

Circle up near the flag for ROF, Boo-yah Style. All PAX in plank, taking turns, 2 PAX opposite each other bearcrawl to the middle, do 5 boo-yah merkins and crawl bear back.

Plank-o-Rama of Pain

Alternating between regular, elbow plank, side planks and some side elbow plank with hip drops (shout out to Phonics!).

COT, Number-rama, Name-a-Rama and YHC took us out with many many thanks for the ability to start my day with this great group of men and this gift of F3.

Announcements: GrowRuck March 22. Inaugural (right Vinny?) F3RVA Retreat Sept. 21-22.


What a fantastic morning for some miles and some pain. The sweat was sure rolling by 0615 and it felt great.

Tobit destroyed the Jacob’s Ladder. Wilson destroyed the air quality. Everyone destroyed their gut and their inner sad clown…Flatline – that’s how I spell success!

Way to work men. Truly an honor to lead and participate! Have a great Thursday.


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  1. I think Shakedown is hosting the First Annual Gun Show & Manteo Yoga Swap Meet that same weekend.