Author: Marmaduke

  • Another Hot Tater at Timberwolf

    COP-

    Jazzercises x 10

    Helicopters x 10

    SSHs x20

    Imperial Walkers x 10

    Mosey to front of School

    Marmaduke – Triple Check

    Runner – The perimeter of parking lot.

    LBCs and Dips

    Pass to Bulleye

    Mosey to bottom of hill.

    3 Rounds –

    Bottom of Hill 15 Jump Squats, Run Backwards up the hill, 20 Reverse Lunges

    Pass to OC

    Main Parking Lot

    Mission Impossible

    Duck Walks, Bear Crawls, and Broad Jumps mixed with LBCs

    Pass to POG-

    Ascending and Descending Balls to wall, each man does 10 donkey kicks, then reverso.

    Lap around the parking lot, last 3 light poles and at the flag, 5 burpees OYO

    Announcements;

    Prayers for brothers who have families with illnesses.

    Hammers and Ales Coming up.

    Cash for Stache with Gumbo and Vinny

    NMS

    Sorry so short fellas, busy travel/work day! Strong work by all! POG is fast but Bullseye is sneaky, i’ll leave it at that. Have a great day gents!

    Marmaduke

  • Yes, you have to go around 3 times!

    25 Warriors to the grounds of Dogpile this morning with a nice chill in the air. 6am, off we go for some fun!

    COP

    SSHs x 20

    Helicopters x 10

    Imperial walkers x 10

    DQs X 10

    Merkins X 10

    LBCs x 20

    Mosey to Tennis Courts

    Dora

    Partner Up, Runner across the courts and back

    100 Merkins, 200 Squats, 300 Single Count American Hammers

    Mosey to Lake

    Mega Triple!

    5 Burpees OYO – Herding cats

    Runner runs around the lake

    Exercises for other 2 PAX – LBCs and Lunges

    Every runner exchange requires 20 Partner leg tosses for the 2 that are exercising.

    Modify last lap to complete!

    Back to the flag!

    Numberama, Namerama, Flatline took us out!

    Prayers for Marv and DTH, keep them in your thoughts fellas!

    Link to Donate to Raise – Vinny and Gumbo are growing out the staches for November if they hit 3k! Great Cause! https://www.aplos.com/aws/give/Raise_Donations/f3

    NMS:

    Bullet Pointed today – Sorry got a full day of family time starting with T-Ball

    -Wislon hates running!

    -Amazing Group of men this morning, thanks Swirly for leading the moseying and keeping me pointed in the right direction

    -Awesome partnering with Flip, Emoji, Upchuck, and Corn Beef today!

    -Wilson still hates running!

    -Appreciate the PAX for embracing the mega triple, YHC watch had us over 3 miles for the day

    -Got a few fellas on the mend, lets reach out to them encourage them, let them know we are there for them

    -Hug your loved ones fellas and be thankful for everything we have, the holidays are quickly approaching and lets remember that we are all blessed and lucky to be doing what we get to do!

    -OHHHH – Wilson really hates running!

    -Honor to lead you fellas this morning, love you all!

    Marmaduke

  • 11 Rounds of Murph, But who’s counting?

    11 of Richmonds Finest showed up for what they thought was a Honeymoon Murph. Honeymoon wasn’t able to make it this morning, but YHC kept the Murph alive, and at 530 the PAX were off!

    1 – Mile

    100 Pullups

    150 Merkins

    300 Squats

    1 – Mile Back. Usual way or the Hard way up Twin Team

    LBCs for the PAX.

    Numberama, Namerama, Rosie took us out!

    Announcements:

    Vinny and Gumbo need your Money, it’s for a great cause, Link in Comments.

    Hammers and Ales coming up also, will get link.

    NMS

    Great work this morning, even if Gumbo made us do an extra round! Just kidding, YHC needs all the extra work he can get. One of the hidden gems about the Murph is allowing everyone to take a turn counting. Its a great way to get your feet wet for that upcoming VQ, yes i’m looking at you POG, BoBerry, and we will give Lone Wolf a little bit of slack on the VQ since it was his second post, but soon the pressure to lead will come! Strong work gents! Have a great day, continue to be the awesome men that at you are!

    Marmaduke

  • We now run at Timberwolf?

    Waiting on any 530 squealing of tires 7 PAX members took off as no other SOJers rolled into Timberwolf for a Hot potato Q.

    COP-

    SSH x 20

    Helicopters x10

    DQs x 10

    Copperhead Squats x 10

    Imperial Walkers x 10

    LBCs x 25

    Flutter Kicks x 10

    Mosey to Back Lo

    Marmaduke

    11s – Box Cutters and Monkey Humpers, Run Entire length of the Bus Lot

    Pass the Q to Honeymoon, Mosey to Front Picnic tables

    10 Incline Merkins, 10 Decline Merkins, 10 Dips – All in Cadence

    Run Two laps around front Lot then Repeato

    Pass the Q to Lug – Mosey to Back basketball courts

    Susicidearama – No that basketball season is upon us

    Regular Suicide, Backwards out Run in Suicide, Caricoce Suicide Both ways, Defensive Slide Suicide

    Pass the Q to Bullseye – Back to Side of School

    75% Run down 2 light poles – 90% Back

    75% Down – 100% Back to the flag

    Numberama, Namerama, Lug took us out.

    Hammers and Ales coming up, will add to comments for info.

    NMS:

    Great Cool morning at T-Wolf, According to the multiple watches over 3 miles were covered today! Strong work men, love to see BoBerry, Nancy and Punxsutawney continue to post and get stronger! Much appreciation to the other Qs this morning . Make it a great day men!

    Marmaduke

  • Windmills, 50s, and a BoBerry

    9 regulars and 1 FNG showed up to Timberwolf this morning! As 530 hit and the FNG was Welcome the PAX was off.

    COP

    SSHs x 20

    DQ x 10

    Copperhead Squats x 10

    Helicopters x 10 (YHC still half asleep called them windmills)

    Imperial Walkers x 10

    LBCs x 20

    Mosey to top of track

    50s

    Exercise called – do 50 Reps, Run a half a lap and plank up for the PAX. Goal is to see how many exercises and laps the PAX could complete.

    Exercises included – WWIIs, Monkey Humpers, Lunges, Bear Crawls, Freddie mercury, Arm Circles, Partner Leg Tosses, Shoulder Taps…

    Mosey to Wall beside Flag, 5 Minute Burpees Countdown

    5 Burpees then wall sit till minute is complete, down to 4 , down to 3, etc

    Back to the flag!

    Numberama, Namerama, YHC took us out

    Announcements:

    Puppy Pile Sat

    Hammers and Ales October 26th – See Lug or Viral

    Prayers for Cerrano’s Family

    NMS

    First, welcome BoBerry to the PAX! BoBerry was EHed to us from a buddy of his in Carolina and he found us on twitter, Respect for posting solo and taking a leap! Great to see Punxsutawney continue to post and get stronger. New market rolled deep this morning with 2 clown cars, next goal is to get 3. Lug got it some extra credit pre=post, strong work brotha! Rosie and Bullseye rounded out the PAX and of course Bullseye doing shoulder taps sounds like someone emptying a clip, so fast! Honor to lead boys, have a great day!!

    Duke

  • Mega Triple

    18 Beasts arose on a beautiful morning to exercise their mind body and souls!

    COP-

    SSH x 15

    DQ x 10

    Helicopters x 10

    LBCs x 25

    Imperial Walkers x 20

    Mosey to corner of front Field

    Mega Triple –

    Runner – Runs entire perimeter of the AO

    Every time a runner completes a lap, each PAX member doing exercises does 15 Partner Leg Tosses as the next runner begins

    Exercise 1 — Squats

    Exercise 2 – LBCs

    After 3rd round, Plank, Mosey to gather remaining PAX

    Mosey towards the Flag, Mouse asked for more running so we continued to Mosey towards the street. Halt, 3 Burpees OYO, Back to the Flag.

    Numberama, Namerama, Honeymoon took us out.

    Announcements:

    5 Year Convergence this Sat at DogPile, TYA Q, Breakfast club @530 from ETs, Lets get as many PAX as we can and as many Flags as we can as well!

    F3 Retreat – Saturday evening in Amelia, See Vinny for Details. Group will meet at 11am at Lowes in Woodlake for group departure!

    NMS:

    Strong work by all this morning! Love to see more and more guys posting as the summer is drawing to a close, lets keep it up through the winter months! Good to see Punxsutawney continue to post, keep up the good work! It is a unanimous decision, no one can catch Fresh Prince, dude is insanely quick! Appreciate the indulgence on the Mega Triple, I think it will make a return to NT in the Future! Great working with Oyster and Don Draper this morning, good times! Gents have a great day and continue to reach out to people and be a blessing!

    Marmaduke

  • Labor Day Convergence – T’wolf

    43 Warriors broke out on the Southside for a mixture of some of Timberwolf’s finest beatdowns!

    Mosey to Football Field

    COP –

    SSHs x 20

    DQs x 10

    Copperhead squats x 10

    Imperial Walkers x 10

    Merkins x 10

    Helicopters x 5

    5 Burpees OYO

    Number off in to 3 Groups – Rotating every 18 mins

    Group 1 – Wilson

    Parking lot tracers, Punching Cockroaches, PLTS, Sward Fight, Reverso Tracers

    Group 2 – Gumbo LightPole Alley

    Start at light pole one do called exercise, then run to last light pole repeat exercise, then back to second pole, complete as many poles as possible.

    Group 3 Honeymoon – Track work – Lady of the night

    Corner 1 – 10 Merkins, Corner 2 – Mountain Climbers, Corner 3 LBCs, Corner 4 SSHs – Return to corner 1 after each corner, every time you pass a corner you must repeat the exercise. Heard there was the burpees horseshoe thrown to the last group as well.

    All PAx back to the football field.

    One round of the Burpee Beast.

    Lunge to Midfield, Mosey the rest of the way.

    Hallelujah run back to the flag to finish.

    Numberama, Namerama, YHC took us out.

    FHG Sussudio Has a Race next week, looking for runner, I will get a website and add to comments.

    Gomer Pyle Mission Coming up in January. The annual Friends of Barnabas Foundation golf tournament and benefit dinner is on Monday Sep 23 at Independence CC. All proceeds including a silent auction go to medical care for the children in remote areas of Honduras.
    FOB Golf Classic | Friends of Barnabas Health Care for Children in HondurasFOB Golf Classic | Friends of Barnabas Health Care for Children in Honduras
    There are teams in October and November that could use volunteers  One team is short six because of a rescheduling earlier in the year.    Bring your friends  
    See Gomer for more details 

    Prayers for Viral, get well soon brotha!

    Prayers for the people in the path of the storm, let’s keep them in our thoughts.

    NMS:

    First and foremost Id like to thank Honeymoon, Gumbo and Wilson for leading the 3 groups today. You gentlemen are the standard for F3 and your leadership today was awesome! Also hats off the all the FNGs who posted, YHC hopes to see you soon and just like some any of us have, you all become addicted to this brotherhood we have. Also want to give a shout out to the 2.0s that made it out today, you all crushed it! Lastly Strong work by all to take time out of their holiday weekend to get this morning started off right. Its an amazing sight to see this family come together from all over RVA to better ourselves mentally and physically.

    I hope you all enjoy your family time today before the summer comes to a close. I pray that each and everyone of your 2.0s have a safe and wonderful school year!

    It was an honor to spend the morning with you all! Go out and be that beacon of light for someone who may need it this week!

    Duke!

  • VQ ALERT!!!!

    VQ ALERT!!! Tomorrow – Timberwolf – Nancy Lopez VQ! SOJ PAX get out and support Nancy Lopez!

  • Beastly Tuesday

    The lot was full at 530am this morning for a humid No Toll beatdown. The call to mosey interrupted the mumblechatter and we were off.

    COP-

    Helicopters x 10

    DQs x 10

    Imperial Walkers x 20

    Merkins x 10

    LBCs x 30

    Arm Circles x 15 – reverso

    Mosey front Field

    BEAST! – Yall know what it is!

    6 Rounds – WWIIs, Carolina Dry Docks, 2 Count Freddie Mercury, Merkins, Reverse crunch, Shoulder Taps

    Plank for the Six

    Mosey to Side lot

    Triple check-

    Pole Smokers Hold 6 inches, Plank walk around circle, Runner

    Mosey back to Field

    Diagonal 4 Corners

    10 Merkins – Run Diagonal to opposite corner, 20 LBCs, Runner backwards down line to corner 3 – 30 WWIIs, run diagonal to corner 4, 40 SSHs, run backwards to corner 1.

    Mosey to flag

    Run in place – up/downs on YHC call to close out the 45 mins.

    Numberama, Namerama, Flange took us out.

    Announcements:

    Order your F3 Shirt here – https://f3.mudgear.com/products/f3-rva-shirt-pre-order

    Merkin Challenge for Flag – DTH will post info

    Iron Pax Challenge – Mouse Trap will post info

    Labor Day Convergence – Sept 2 7am Timberwolf, bring a FNG

    Prayers for Orange Crush’s son, injured hit feet in an accident, cannot walk for a few months. Bullseye is going to post a meal sign up sheet. OC needs his brothers prayers and support now more than ever. With his son not being able to walk for a while someone needs to be with him 24/7, lets lift OC and his family up!

    NMS:

    Short and Sweet message today due to work obligations fellas. We all got better this morning mentally and physically, strong work by all! Appreciate the opportunity to lead, and honored that the PAX allows me to. Make it a great day fellas! SYITG!

    Marmaduke

  • Thunder/Lightning and A lost FNG

    11 Strong posted for a thunderous morning at Twin Team. As 530 hit, the PAX was off down the hill, realizing Mouse Trap was waiting on a FNG the caravan circled back up to the upper lot….No FNG was found but fun ensued.

    COP –

    SSH x 20

    Helicopters x 10

    Imperial Walkers x 20

    LBCs x 30

    Merkins x 10

    Arm Circles x 15 – Reverso

    Mosey to Front of School

    Triple/Quad Check – Dependimg on numbers

    Runner to top off Parking lot, Exercise 1 Wall Sits, Exercise 2 Heels to Heaven

    Mosey to Far Parking Lot in front of Football Stadium

    4 Corners –

    Corner 1 – 10 Burpees

    Corner 2 – 20 WWII

    Corner 3 – 30 two count mountain climbers

    Corner 4 – 40 LBCs

    Return for the PAX, but continue the run to front of school in downpour

    Circle of dealers choice – Each PAX gets an exercise, no repeats, 10 reps

    Monkey Humpers, Cross Leg Lifts, Tempo Merkins, American Hammers, Squat Jacks, Jump Squats, Freddie Mercury, Box Cutters, Reverse Crunches, im missing a couple…..

    Stretch

    Mosey around School to the Flag – Stop at each door to do burpees.

    Numberama, Namerama, YHC took us out.

    Announcements-

    Prayer request for Upchuck’s Mother in law, recently discovered lung Cancer. Loose Goose’s daughter to see a cardiologist for heart murmur. We are with you brothers, call on us if you need us, will be praying for both of you!

    Labor Day Convergence – Timberwolf 7am

    Kryptonite VQ tomorrow – Are tank tops required?

    NMS:

    Quite the morning at twin team! YHC really had a few things planned but when lightening strike, audibles are needed! Appreciate the PAX sticking with the chaos. Great to see Opus come to SOJ, strong work brotha! Great way to start the weekend boys! Love this group and how it pushes me and makes me a better man! Happy Friday Gents!

    Marmaduke