F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Timberwolf

9 redwoods gathered to welcome the dawn F3 style on a perfect morning. Here is how it went down. Mosey to COP all IC: 22 SSH; 10 Abe Vigoda; 22 Grass Angels; 22 Australian Grass Angels; 22 4 count HRM; 22 LBC; 22 slow Frederick Mercury; Arm Circles Mosey to shipping container. Triple Check. Iron Chair with Overhead Claps + Plank Jack (O.P.P. yah you know me) + run to far side of basketball courts. Plank for 6. Mosey to darkest field. 20 Plerkins warmup. At each lap post (8) 10 Merkin, 20 WW 2 Situp, 30 Squats. Mosey to…

YHC looked at the Q sheet late last night and debated whether to attend EFH’s annual Masters Workout at 45MOM or attend the 2nd edition of The Forge for DTH’s promised ground & pound. Then, I noticed that Timberwolf was Q-less and I couldn’t resist the opportunity to pack up some props and lead a little SOJ Masters workout. It was a little rough around the edges but it went something like this: SHORT Mosey to the concrete pad at the end of our parking area for COP – 9 exercises (a short 9-hole warm up), all IC, including the…

10 of the Southside’s strongest made it out to TimberWolf for a VQ that YHC quietly slipped onto the Q sheet. After the standard disclaimer statement, YHC apologized in advance for not being fluent in F3 Lexicon and welcomed corrections. COP: Mosey to the basketball courts. 20 SSH, 20 Squats, 20 Squat Jumps, 20 Lunges (10 each leg), 20 Hand Release Merkins, 20 Alabama Prom Dates, 20 Carolina Dry Docks. Some in cadence, some OYO. The Thang: Tennis time – Mosey to the courts for some tennis court shuffles. Line hops – front to back, side to side, X-pattern, and…

4 men broke the silence at Timberwolf. No Q was listed so YHC grabbed the reins and professed to be only the opening act for a Hot Potato…but along the way something changed and YHC devoured that Hot Potato all by himself…it went something like this: Long mosey down to the entrance and over to the bus lot for COP, including: SSHsImperial WalkersDQsCopperhead SquatsAlternating Shoulder TapsPlank JacksFlutter Kicks THE THANG: Lightpole 11s around the bus lot with HRMs and Ball Dippers The PAX remembered it was Marmaduke’s 40th birthday today, so over to the school wall for 40 Donkey Kicks…

6 Warriors posted on a sub 30 Degree Weather COP Helicopters x 10 SSH x 20 Copperhead Squats x 10 LBCs x 20 Merkins x 10 Stretch both legs – 10 Counts Mosey to front of lot Escalating Bus Loop Light poles – Squats – Start with 2, add 2 additional at each pole – Up to 20 Flutters – Same as above Merkins – Start at 1, add one at each light up to 10 Monkey Humpers – Start with 2, add 2 additional at each pole – Up to 20 Mosey to Front of School Triple Check Runner…

4 SOJ studs assembled for a Timberwolf beatdown. No New Market guys in sight. DK signed up to Q, but surprise, surprise: Bullseye took the reigns. THANG Circle around back of school to Side parking lot COP: SSH, DQs Parking Lot Circuit: Several iterations of running across parking lot and back + various exercises on sidewalk where we started. Runs included: 50%, 75%, backwards, 90%, sideways, karayoke, layups. Exercises included wide grip merkins, diamond grip merkins, up & down merkins, walk out merkins, wall sits 30s then lower for 30s, wall sits 30s then lower for 30s , wall sits…

6 PAX showed up in the gloom this morning. Chatter started to flow about the Duke/UNC game but 530 put a stop to that really quickly. Mosey to Basketball Courts COP: SSHx 20 DQ x 10 ArmCircles x 15 Both Ways LBCs x 25 Imperial Walkers X 20 Mosey to the track 4 CORNERS AROUND THE TRACK Round 1 – 10 Merkins, 20 WWIIS, 30 Merkins, 40 WWIIS Round 2 – 10 Monkey Humpers, 20 LBCs, 30 Monkey Humpers, 40 LBCs Round 3 – 10 Carolina Dry Docks, 20 Flutters, 30 Carolina Dry Docks, 40 Flutters Round 4 – 50…

8 PAX braved the colder than forecast temperature to assemble at Timberwolf for a DK beatdown that went something like this: THANG Mosey around school then assemble in parking lot. Disclaimer, Happy VD, COP: SSH, DQs, SSH (legs in V formation for VDay), Dying Cockroaches (legs in V formation for VDay), Cherry Pickers, 70 arm circles Mosey down to entrance to school. Line up facing the Hill Hill Work: Bear crawl to middle, clockwork merkins Jacob’s Ladder: Bear Crawl up hill, 5 monkey humpers, run down – increase reps by 5 – up to 25, then back down Mosey past…

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