Author: Marmaduke

  • Aliens and Creativity

    9 Beasts to to the Windy confines of Timberwolf this morning to get the day started off the right way!

    Mosey to Basketball Courts

    COP

    DQs x 10

    Helicopters x 10

    SSHs x 20

    Imperial Walkers x 15

    LBCs x 20

    Flutters x 15

    Pax Notices a string of lights in the sky, equally part, moving in the same direction and then they slowly disappeared. Must have been between 20-30 lights total. Talks of aliens and even DK and the Corona Virus was discussed. No one had a clue what they were so we proceeded to the track.

    Lady of the night! Return to Corner 1 after each consecutive corner stopping to do exercises
    Corner 1 – 20 Merkins

    Corner 2 – 40 Monkey Humpers

    Corner 3 – 60 Jump Squats

    Corner 4 – 80- LBCs

    Round 2 – Wait didn’t happen, Rosie asked YHC to be more creative (Jokingly) so to the school we moseyed.

    Burpee Lap around the School. – Run around the school. at every door stop and do a burpee. Close to 30 doors total, by my best judgement.

    Triple Check –

    Runner, WWIIS and Carolina Dry Docks.

    Back to the Flag

    Numberama, Namerama, YHC took us out.

    Announcements:

    Rosie, POG and Honeymoon are doing Americas hardest half marathon in April. See any of them for details if you like pain.

    NMS:

    First of all, we as a PAX need to shine a bright light on the great work of Doozy and the other PAX members who stepped up yesterday to help a church member of Doozy’s move into a new apartment. I may miss some names but I know, Flange, Honeydo, Doozy, Upchuck, BoBerry and a couple of others stepped up. You gents are the example, well done fellas!

    Also, DK thinks Roper should drive faster…too much to type on that one.

    Great work this morning fellas, great mumble chatter and effort this morning. Have a great day!!

    Duke

  • Coming in Hot for a Cold Morning!

    5:58 Was upon us and Honeymoon came in to the lot smoking the tires to get there before 6! The PAX was more concerned about Annie the dog puking in his backseat rather than Honeymoon being on time. Either way, 6am hit and off went runners and walkers.

    Recall, Honeymoon, Marmaduke got 6 miles and Gumbo craved more pavement and headed back out to get more miles….total, TBD….

    Wilson, Ailse 5, and Exit row got a 4 miles Brisk walk in to round out the PAX!

    Strong work Gents!

    Duke

  • OTB

    We ran!

  • Valentine’s Day Murph!

    13 Warriors and Cooper the dog arose on the the Day of Love to better themselves in the gloom!

    1 Mile out

    10 Rounds – 10 Pull Ups, 10 merkins, 15 Squats

    1 Mile Back

    Flutters, Go get the Six, 20 APDS, 15 Pickle Pounders

    Numberama, Namerama, YHC Took us out

    Announcements:

    Prayers for DTH as he leaves on his mission in 2 weeks.

    Doozy need muscle to help a church member move on the 26th

    Prayers for Doublemints Father undergoing Surgery today

    Doozy – has the Tuesday at No Toll, may need a back up, Anyone willing to step up?

    Nancy Lopez Classic Details to come soon!

    NMS:

    Lovely Day for the Murph gents! You all rocked it! Appreciate Tobit keeping the round count straight. Also good to see our visitor from Mobile again, Pew, join us today. If you have not heard Pew’s cadence it is a must hear!

    On this day of love gents, let’s remember to love on our wives, kids, and family, but most importantly remember Gods Love for us is the precedent and he is the true meaning of LOVE.

    Happy Valentines Days boys!

    Duke

  • You ever take a pull off the Gas?

    9 Warriors posted to SOT this morning, with multiples inquiries as to who grabbed the Q…….Duke it was and we were off!

    Down the hill to COP

    COP

    SSH x 20

    DQ x 10

    Imperial Walkers x 15

    Helicopters x 10

    Mosey to track!

    50s!

    Perform the exercise called for 50 reps run 1/2 a lap, perform 50 more reps and complete the lap. Goal was to get 10 laps, PAX Completed 8!

    Exercises included : LBCs, Carolina Drydocks, Arm Circles, Monkey Humpers, Squats, WWIIs, Flutters, Alabama Prom Dates

    Mosey to the Hill, Lunge up the Hill, 20 Secs left, AYG to the Flag.

    Numberama, Namerama, Nancy Lopez took us out!

    Announcements : OC hosting poker on the 22nd.

    NMS:

    Strong work but all, and I appreciate everyone enduring a little more cardio vs the ground and pound this morning, all in all close to 2.5 miles. Title of the backblast comes from Singer this morning, who casually asked Hermes if he ever takes a pull from the gas at his dentist office. Laughter and fun times ensued and I’m pretty sure the next HDHH is scheduled to be at Hermes office. Safe travels to Singer this week as he heads north to visit family. Also it was awesome to have PEW in from Alabama, strong work on multiple posts this week brotha! Stay safe, hug your loved ones and be a leader today men!!

    Duke

  • Sunday..as in Last Sunday

    We ran at off the books!

  • Feb Started Right

    10 Road Warriors rocked the first breakfast club of the month! 1 went out, rode back! Strong work Gents.

  • Weather fit for a Timberwolf!!

    7 Timberwolves hit the ground running at 530 this morning for a little ground and pound cinder block work!

    COP

    SSHs x 15

    DQ x 10

    Helicopters x 10

    Jazzercise x 10

    Russian Soldiers x 10

    Mosey to Light Pole Alley

    Break out the Cinder Blocks for Triple Checks

    Round 1 – Runner, Curls with Block, Squats

    Round 2 – Runner, Laying down Press with Block, Hello Dolly

    Round 3 – Runner, WWIIs with Block, Lunges

    Round 4 – Runner, Hallelujah with Block, LBCs

    Mosey to Wall-

    Wall Sits, each PAX Wall Sits for 30 seconds, rest for 10, rotating the blocks for the sits each round.

    Back to flag, Burpee Ring of Fire!

    Numberama, Namerama, Honeymoon took us out!

    Announcements:

    Winter Tour – See Oyster

    Buy your F3 Shirt – See DTH

    Doozy is planning a camping trip, all are invited to join!

    NMS:

    Strong work by all today! Felt good to ge the blocks out and add some weight to the WO. Great mumble chatter today, mostly around how we are all sore from the previous 2 days of working out! Have a great day men! SYITG!

    DUKE

  • 20 Rounds — Almost

    The fist Dogpile of 2020 welcomed 33 of RVAs finest to the gloom!

    COP-

    SSHs – 25 for the Bills

    DQs x 10

    Imperial walkers x 20

    Copperhead Squats x 15

    Merkins x 10

    LBCs x 20

    Helicopters x 10

    Mosey to Ampitheater

    20 Rounds
    Each round do the exercise called on each step. The number called is how many reps on each step going up to the 10th row.

    Round 1 – Burpees

    Round 2 – Decline Merkins

    Round 3 – Incline Merkins

    Round 4 -Jump Squats

    Round 5 – Box Cutters

    Round 6 – Mountain Climbers

    Round 7 – American Hammers

    Round 8 – WWIIs

    Round 9 – Shoulder Taps

    Round 10 – Heels to Heaven

    Round 11- Arm Circles

    Round 12 – Monkey Humpers

    Round 13 – Calf Raises

    Audible – 20 SSHs in Cadence

    Back to the Flag!

    Numberama, namerama, YHC took us out!

    Announcements:

    Prayers for Ailse 5 as he continues to heal.

    Order your F3 personalized shirt, See DTH or previous BB.

    Kudos to Swirly son for being accepted to Duke Grad School!!

    NMS:

    Appreciate the indulgence of the ground and pound today fellas. A few weeks ago we went run heavy and it was brought to YHC attention he use to be a ground and pound guy so he brought it back to start the year! Strong work by all today men, love the enthusiasm to tackle the new. Has to be close to a record at ETs, two full rows of tables taking up the entire area, very impressive. Love to see this group grow and push each other. Go out and be that beacon of light we always talk about men! Make a great day!

    Duke

  • 1st Breakfast Club 2020

    8 warriors ran! Strong work men, way to start 2020 off the right way!