F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Timberwolf

12 strong showed up this morning to get themselves ready for the pool this summer. YHC was ready with the plan…. Mozey aaround to the back of the school for Warmarama- SSH, Helicopters, cherry pickers, merkins, flutter kicks and LBCs 11’s across the parking lot – Squats and decline merkins Mozey over to the hill for some training….triple check…Runner up and down the hill 3 times, freddie mercurys, LBCs after the hill we turned to a dora down the road to the entrance. 100 merkins, 200 lunges, 300 heels to heaven ( not a crowd favorite) Indigenous mozey with last…

Seven Timberwolves converged at 530 on Thursday. According to the bus drivers, this is more or less what happened. Timberwolf Indigenous ppl run around the school w 5 merkins Invisible jump rope Hairy Rockettes Arm circles Seal claps Overhead claps Hill Billie’s American hammers Freddie mercury s Scorpion kick merkins Mosey back around school with pax calling out exercise we did 10 of at each light pole. May or may not have forgotten anyone. 5 donkey kicks Bear crawl 5 merkins Crawl bear Peoples chair 10 each 15 each 10each 5 each Boberry biscuits Slow in turns Fast at strait…

On a morning where we were expecting a Doozy beatdown, 6 beasts showed up to Timberwolf ready to see what he had in store for us. Unfortunately, Doozy was not a part of the 6 – prayers everything is ok, and he just pushed the snooze button one too many times. With that, a beatdown of a hot potato was called and went something like this: Bullseye led is in a warmup of a mosey to front parking lot for SSH, Helicopters, Don Quixotes, Merkins and Alabama Prom Dates. Mosey to school entrance for some hill work. COP 1 (Bullseye):…

11 Got together at Timberwolf to try something new, following my lead. Merkins made it burn but we made it through. Here is how it went: Mosey to the Parking Lot making sure not to jump any curbs figuring the plan out on the way. Warm-Up: Side Straddle Hops, Ukrainian Soldiers DeadMan Hang, Alabama Prom Dates and LBCs. COP #1: Mosey around the lot looking for the best place to start 4 Corners, Prostitution Style. 20 Side Straddle Hops, 25 Merkins, 30 LBCs, 40 Flutter Kicks COP #2: Mosey around the lot to set up Partner Doras. 100 Heels to…

An unexpected guest decided to join us – a roaring garbage truck! As we embarked on our 45-minute fitness journey, little did we know that dodging trucks would become another exhilarating aspect of our workout. WARMARAMA20 SSH30 Arm Circles10 Cherry Pickers20 LBCs20 Flutter Kicks 1ST SETLIGHT POLE ALLE WITH A TWIST (Broad Jump Burpees At the End)After each exercise, run to the End of the Alle. Do Broad Jump Burpees from cones to the last light post. Repeat the exercise and run back to the previous light pole45 – Plank Jacks x 240 – High Knees x 235 – Squats…

6 all stars, ready for a bit stretching on this 70 and Sunny Thursday morning. Let’s Goooo! Slaughter Start: 20 PicklePounders, 20 Alabama Prom Dates, 20 Monkey Humpers Warmarama: SSH, helicopters, arm circles, imperial walkers, DQ, Squats, merkins, LBC, rosalitas, dollys, APD, pickle pounders, monkey humpers.   Parking Lot Tracers Lamp Post Alley:Merkins, Shoulder Taps, Mtn Climbers, Squats, American Hammers, Bear Crawls, Lunges, Broad Jump Burpees Four Corners:10 Merkins20 WWII30 SSH40 LBC40 LBC30 SSH20 WWII10 Hand Release Merkins Ring of Fire BTTFNMS: Well done boys! Thanks for letting me lead this morning. YHC took us out!. Announcements:Frozen TriangleGrowRuckBreaking Bread

Warning…. Today’s session may cause those to go WTF, to curse at certain exercises especially ones that need to go back Down Under, mumble chatter about others, rip a good one in the cold weather, even the woodland creatures hiding going the humans are at it again. Here’s the breakdown: A long mosey to the other side for a quick warmup: Imperial Walkers, Ukrainian Soldiers, SSHs, LBCS, and Merkins to get the body started. Once completed, over to the light poles for the first time in 2024 My apologies for not being able to count (it’s 9 versus 8). Carolina…

Start with a myth/fact: you can’t nap or go back to sleep after a F3 workout. Fact: yes you can get a workout in, hit a Starbucks grab a drink a little food head home either eat or save for later then grab a rinse and go back to sleep for a while. Tonight is my Friday, I have hit 2 AO this week is pretty good I get home, grab a nap, hit a workout then sleep more. A solid group of 10 came out to the Wolf to see what I had in store(my first Q led of…

YHC felt the need to bring the south-side cred up to the Midlo maniacs at Timberwolf – what a delight! 10 ice warriors were up for the challenge and received a frozen beatdown on this 20′ morning – the secretly pre-placed kettlebells whispered the following… Warmarama Get warm – 20 mtn Climbers OYO Mosy Inch worms, merkins, Ukrainian soldiers, dead man hang Continue Mosy – football style warm-ups along the parking lot lines COP 1 – Tennis Court Indigenous Crawl Line up along fence – all crawl to the left in plank position Rear Pax does merkin – sprints to…

4 Winter Warriors rolled into Tomahawk Creek Middle School to attack the Hardest Mile, or some variation of it. This is what legend holds to be true : Cookie, Rudy and YHC mosey to track. Upon arriving at track, we see Nancy’s headlights in the parking lot. Wait for Nancy to mosey to track then explain the Hardest Mile : 1/4 mile Lunges, 1/4 mile Broad Jump Burpees, 1/4 mile Bear Crawl, 1/4 mile Run (Strongly emphasize to modify as needed. No injuries. You vs You.) These were the results : Cookie : Completed 1/4 mile Lunges without stopping, 1/4…

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