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
Browsing: Timberwolf
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…
Another 70 and Sunny Day for the SOJ Pax and 15 Stallions came out of their holding pens to join YHC for day two of his send off this week. Tuesday was low intensity focused on strength with the Kettlebells. But today…we would not repeat. Let’s get after it! Warmerama – Mosey around the big parking lot – SSH, DQ, Jazzercise, Arm Circles small then big and reverso, high knees, butt-kickers, merkins, LBCs, Hello Dolly, Rosalita’s, and some misc. stretches. I will break these down in COPs, though it was really one big COP bc we never stopped. Moved from…
Two of F3 RVAs finest leaders and a small band of Pax from the Alamo and Satan’s Hill joined up for a Heist Q at Timberwolf. Under the cloudy yet moonlit sky, the PAX moseyed to the track, setting the stage for the 2024 Resolution Revolution. We started things off with 20 side straddle hops (don’t we always?), followed by:• Arm Circles• Michael Phelps• LBCs (Little Baby Crunches)• Alabama Prom Dates• World’s Best Stretch1 Resolution Circuit: 4 laps around the track. Each lap I asked the guys to think about how you can improve yourself as an individual, a husband*,…
I took a little walk down the alley behind the school cause it had been a good while since i had done according to Nancy “a true light pole workout”. It was getting lonely until McGruff showed up, I gave it a couple of minutes then we headed around the corner since it was just 2 for a warm up: SSHs, Arm circles, Imperial Walkers, Ukrainian Soldiers, Merkins, and LBCs. After that, mosey down to the start. Light pole alley…. Start at one, run down do the same thing at the end, then to the next one. Each pole, you…
Seven beasts came out to Timberwolf to start their day off with a good beat down. Time started with 10 merkins, mosey to the B-Ball courts for the warmarama. SSH, Don Quixote, imperial walkers, dead man hang, F**ds wife + Wilsons wife = McGruffs mom, LBCs. Mosey to the tennis courts. Every 10 min the PAX stopped for 10 merkins. COP 1- We got the burpees out of the way early with a 4 corner (lady of the night style). Burpees – WW2- monkey humpers- flutter kicks. COP 2- Dora with 100 merkins, 200 LBCs, 300 SSH. COP 3- 11s…
10 History buffs made their way to Timberwolf for a Pearl Harbor day History lesson. What they found was that the road to hell is paved with good intentions. YHC had a plan to make todays beatdown all based around numbers from December 7th 1941 however the fartsack called YHC early and the research was left undone. Mosey to the parking lot DQ’s, 1-Burpee, Helicopters, 2-Burpees, Dead Man Hangs, 3-Burpees, Imperial Walkers, 4-Burpees, WWII & WWI’s, Boberry guessed correctly 10-Burpees Mosey to the back hill for elevens Bernie up 10 – Squats, Run down 1 (2 Count) Ball Dippers Mosey…