F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Timberwolf

11 grown-boys set their alarm clocks this morning so they could get up and go play outside with some friends. YHC was itching to play some Ultimate Frisbee so here’s what went down… Warm Up – Moseyed on down to the football field and took one lap around the track. Gave the F3 Mission and got into it…SSH, multiple shoulder stretches, Cherry Pickers, DMH, LBC’s, Merkins, Wilson’s Wife and Fudd’s Wife. The THANG – Split up into teams for some Ultimate Frisbee. The odd number left us with 6 v 5 and that one-man advantage proved to be a HUGE…

9 professional athletes or at least semi pro athletes showed up to see what Doozy had in store for this morning at Timberwolf. Mosey to the tennis court for COP DQ’s, Helicopters, Dead Man Hangs, Imperial Walkers, Ukrainian Soldiers, Sugar Sticks (for OC), LBC’s, Merkins Mosey to the side of school Frisbee Burpee Golf A target (hole) is picked, everyone throws a frisbee in that direction and does one burpee. Each shot you take is the number of burpees you do. If your frisbee is caught you do 5 penalty burpees plus the number of burpees for your shot. If…

Mumble chatter was on point today with Sesame Street, Curious George due to bright yellow pants. Comedic relief helped with the mornings beatdown. Here’s what went down. Easy jog to the back parking lot followed by a decent amount of parking line tracers. Circled up for SSH, cherry pickers, DMH, a few wife stretches and LBCs. In preparation of pool / beach season here is the Thang Dora consisting of 100 WW2s, 200 heals to heaven, 300 Freddy Mercury’s. Light jog to the football fields. Goal line- 20 seconds of high Knees followed by 5 burpees 25 yard line- 20…

Sup. Switched it up a little bit today with Grow Ruck around the corner. Wanted to chill out a bit and just get some light cardio in. Of course, I got my butt whooped trying to smash frisbee’s out of the air and not let team #1 clinch victory. Kicked things off with two laps around the track (wearing my boots to see how things felt). Check – good to go there. Next, did some copperhead squats and Ukranian soldiers. Lastly, walked the dudes through a few back strengthening (saving) exercises courtesy of Dr. Huberman (check those out here) Divided…

17 dudes chose to start their day at Timberwolf on the greatest day day on the NFL Calendar…DRAFT DAY! With the assistance of my QB Cheat-Sheet-Sleeve, here’s what went down… Warm Up – Moseyed to the far end of the school to warm up and stretch out. Gave the F3 Mission and got into it…SSH, Don Q’s, Cherry Pickers, Arm Circles, LBC’s, Leg Stretches, Merkins, Wilson’s Wife and Fudd’s Wife. The THANG – Moseyed over to the football field which was illuminated by my truck. What a gorgeous sight! (For about 2 minutes until the lights cut off). The PAX…

That’s right…. The bands came out today. I have been thinking of what I could do with them and the tennis courts were the perfect area to use them today. 13 regulars plus 1 FNG braved the madness that was to come. A little run around the tennis courts, then starting the warm-up: SSHs, Don Quixotes, Imperial Walkers, Ukrainian Soldiers, Copperhead Squats, Merkins, LBCs, and Alabama Prom Dates was just an appetizer. Onto the main part. Partner up, with a band each tennis court (3) together you were going to go to the end, an exercise, then that movement back…

8 SOJ brothers came out to Timberwolf on a perfect morning weather wise. Despite ridiculous amounts of pollen in the air, the PAX was ready for a nice little beatdown. Here is how it all went down: Mosey to the front parking lot for a warm up including SSH, Arm Circles (Forward & Reverse), Deadman Hang (C/R/L), Helicopters, Merkins and LBCs. Mosey to the picnic benches by the school for the first COP. COP 1: Dora with a Twist – 100 decline merkins, 200 dips, 300 ab circles (150 clockwise, 150 counterclockwise) Partner performing the exercises was the timer as…

A good group of 9 came out to the first of back to backs for yours truly. I did not plan it that way but as I will state: If I sign up to lead a Q, no matter how busy, how much I’m worn out the night before I come out and honor my commitment. 530am struck, lets go over all we did: A little mosey to behind the school for the WARMARAMMA (SSHs, Don Quixotes, Imperial Walkers, Ukrainian Soldiers, Copperhead Squats, Merkins, LBCs with a little stretch to help the muscles especially hips and back get ready. Onto…

3 were undeterred by the rain that stopped on time just for this Q : F3 mission and principles Warmarama on tennis court : 20 SSH IC, 20 IW’s IC, 20 Ukrainian Soldiers IC, 15 Merkins IC THE THANG : On tennis courts : Front facing crab walk across, Crawl bear back, lunges across again Mosey to other side of the school parking lot Sprint 3 times without stopping across the length of parking lot 3 more sprints with breaks in between Mosey to wall on side of the school Triple check : donkey kicks, navy seal burpees, timer runs…

Well one thing I know my memory is good(I remembered everyone who came out). An even 12 came out for one of my classic weekday sessions. A little mosey to behind the school(I like the openness and amount of lighting), started out with a WARMARAMMA (SSH, Imperial Walkers, Ukrainian Soldiers, Don Quixotes, Cherry Pickers, Merkins, LBCS( a little stretch knee to chest or if flexible the shoulder). I decided then ok let’s get the juices and blood flowing with running the lines(forward and bernie back). After completing nearly 3/4 of the lines, heading over to the curb to start the…

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