Author: Marmaduke

  • Hot Tater Weds!

    6 Warriors Showed up to kick the hump day off with a a Hot Tater Q.

    Circle the lot to wait on Mouse Trap

    COP

    SSHs x 20

    DQ x 10

    Copperhead Squats x 10

    Helicopters x 10

    Imperial Walkers x 20

    Mosey to Front of School

    Duke Q

    Triple Check – Runner (Parking lot and back ) WWIIs, and Hello Dolly (Hermes Call)

    Tobit Q

    Mosey around School to bottom of Track

    Variation Mile, 25 Reps, Run a lap, total four laps

    Exercises – Merkins, Dry Docks, American Hammers, Jump Squats

    Lug Q

    Mosey to Back Lot –

    Lindsay – 20 Jump Ups, 5 Dips, Run A Lap – Continue until it is flipped to 5 and 25 on the exercises.

    Don Draper Q

    Mosey Back to Track

    Dora – Single Man Style

    100 SSHs, Mosey 100m around Track, then 200 LBCs, Walking 300 Arm Cirlces back to the Flag due to time, Bernie Sanders up the Hill, back to Flag

    Numberama, Namerama, Don Draper Took us out!

    Announcements –

    * Look for link to personalized New F3 shirts from DTH

    *Labor Day Convergence, Timberwolf 7am start, bring an FNG

    NMS – Bullet Point Style due to work travel

    • All PAX crushed it today, the Tater Was HOT for Sure
    • SOT continues its Wildlife sighting, as Tobit and Mouse Trap (Im being Serious) chased a mouse around the track
    • Don Draper was all about finishing strong with his portion of the tater strong, way to make us work Don!
    • Hermes killed it, getting stronger everyday
    • Lugz Jump ups were a new mix, they hurt!
    • If you don’t want to run, don’t give the Q to Tobit
    • Strong work by all, you guys crushed it, appreciate you guys pushing me to get stronger!

    Marmaduke

  • Arms Up!

    16 Strong Soldiers arose from the fartsack to better their mind and body this morning. 530 hit and we were off.

    COP-

    SSH x 20

    DQ x 10

    Copperhead Squats x 10

    Imperial Walkers x 20

    LBCs x 30

    Merkins x 10

    Arma Circles x 15

    Mosey to Field

    4 Corners – Round 1

    10 Merkins, 20 WWIIs, 30 Mountain Climbers, 40 LBCs – Repeato backwards to Corner 1

    Mosey to Side of the field

    Triple Check –

    Runner – Flutter Kicks, and Jump Squats

    Mosey back to the Corner

    4 Corners Round 2

    10 Burpees, 20 Hello Dolly, 30 Squats, 40 SSHs – Repeato Backwards to Corner

    6inches, ABCs, Additional Burpees waiting on the PAX

    Mosey to Basketball Courts

    Partner Doracides –

    100 Merkins, 200 LBCs, Partner Suicides

    Arms Up wiating for the six.

    Recover

    Arms up – Hallelujah Style, Lunge to half court, turn around, lunge backwards remainder of court. Mosey back to Base line with Arms Up.

    Arms up again, final Suicide. Keep Arms up for Final Minute.

    Back to Flag

    Numberama, Namarama, YHC took us out!

    Announcements:

    -Be on the look out for link from DTH to order personalized shirts in August. Some good points this morning on the shirts, all proceeds go to plant and grow F3 in new markets around the globe, support the cause!

    -Labor Day Convergence – Timberwolf 7am, Adventure out, Bring FNG

    -Summer Tour still going, support you brothers who are making the rounds

    NMS-

    Great work this morning! ALL Pax brought the energy and encouragement to get it done today! TCI Claps to DTH, Tobit, and Doozy for leading the planks and Al Gore’s while the PAX finished, appreciate it fellas. Good to have High Hells join us from Nashville, he too was impressed with the lush fields of No Toll. Strong work today men, always a pleasure to spend my mornings in the gloom with you all getting stronger. Be a beacon of light today fellas, you never know who needs that light!

    Marmaduke

  • 14 legs for OTB

    5 Warriors and 1 Pup put in the sweat and legwork this morning at Off the Books. Some ran, some power walked, fellowship and coffee took place after. Have a great week boys!!

  • LPs for BT!

    10 Warriors rose from the Fartsack to hit the pavement running this morning at Timberwolf.

    COP

    Helicopters x 10

    SSHs x 20

    Copperhead Squats x 10

    LBCs x 30

    Flutters x 10

    Mosey to bottom of Bus Lot

    Partner up – Dora

    Partner Run to bottom of hill and back

    Other Partner Exercises – 100 Curb Merkins, 200 Squats, 300 LBCs

    Lunge Forward to Light Pole, Lunge Bakcward to Second Light

    Mosey to Light Pole Alley

    LightPole Alley

    YHC and each Pax gets to call and exercise at each pole. Start at First pole, do called exercise, run to last light pole, repeat exercise, return to second pole wait for the six. Rinse and repeat until all light poles are complete.

    Exercises – Merkins, Jump Squats, Box Cutters, Hello Dolly, WWIIs, Imperial Walkers, Carolina Dry Docks, Lunges, MonKey Humpers

    Mosey back to first light pole, reverso back to the wall by the flag.

    5 Mins to go. Wall sit for a minute, 5 burpees, 1 min sit, 4 burps, down to 1, you get the picture.

    Back to the flag.

    Numberama, Namerama, YHC took us out.

    Announcements:

    Labor Day Convergence at Timberwolf, Sept 2 7am.

    F3 Retreat – Sign up, See Vinny’s Pre Blast

    Shirt Orders – See previous announcements.

    NMS:

    What an awesome morning gents! To see double digits roll into Timberwolf is just awesome. Tip of the hat to Honeymoon and Rosie for putting in extra credit run pre-post, strong work fellas. Love seeing Nancy Lopez, Hermes and Beaker continually posting in SOJ and the work is showing, both are getting stronger and faster. Great to see Doozy back from vacation and posting, would love to talk to him more but every time I look up he is already 30 yards in front of YHC. Mousetrap knocked out the light poles like it was nothing, strong work brotha! Aisle 5, my man what can I say, dude you are a beast, keep it up, love seeing you posting! Lastly BT, awesome to see you roll into T’Wolf this morning to check off your Summer Tour list. YHC wasnt planning on doing LightPole Alley but when visitors show up we have to show them some local flavor. BT crushed the light pole alley as expected, Richmond Proper was well represented today, strong work dude, and we hope you come back! Right at 2.5 miles total by my watch, awesome work by all! Fellas, its always and honor and a blessing to lead you all, thank you for the opportunity! Go out today, extend a hand to someone in need, you never know what they are going through!

    Marmaduke

  • Summer Tour with no Chum!

    3 SOJ summer tour warriors departed New Market this morning to get a beatdown Chum at Punisher! Only problem, No Chum and no other PAX! After a few Circles around the AO to explore it was a Hot potato Q between the PAX.

    Running – Merkins – Dips – Pullups- more running, good work fellas. Work calls so short BB for today.

    SYITG

    Marmaduke

  • Big Numbers @ SOT

    17, thats right, 17 Warriors posted at SOT on this steamy Weds morning! 530 hit and the PAX took off.

    COP

    SSH x 15

    DQ – Slow x 5

    Imperial Walkers x 10

    Merkins x 10

    Arm Circles x 15, reverso

    LBCs x 30

    Helicopters x 10

    Mosey to the track

    Millennium – Track Style

    YHC calls an exercise, PAX does it until a member hits 100 reps and calls it out, PAX jump to their feet and run a lap around track. Repeat 10 times. (modified after 9 due to time) Planks, wall sits, and Hallelujahs to recover.

    Exercises included – Merkins, Lunges, Hello Dolly, Rosalitas, Squats, Arm Circles, Monkey Humpers, LBCs, and Flutters.

    Should have been just under 3 miles total – Someone keep me honest

    Back to the Flag – Numberama, Namerama, YHC took us out

    Announcements;

    Puppy Pile Sat – 7:05 – Marv has the Q – Get those 2.0s out

    Happy Hour Independence Golf Course Thursday 6pm

    NMS:

    Awesome morning in the gloom with this group of men. Everyone pushed hard. Tobit, POG and Marv led the pack with exercises and getting around the track quickly, way to lead fellas. Also good to have Marv and Splinter come across the river for some summer tour action, keep it up boys. New Market posted 9 PAX this morning, flat out awesome to see. Also shout out to Lug and Bullseye for putting in the extra credit run before posting, you boys are killing it! Always an honor to lead this group and I appreciate the opportunity. Hug your loved ones boys and reach out to an old buddy today fellas, you never know who may need a quick call!

    Marmaduke!

  • Perfect weather for OTB

    8 Warriors posted for Off the Books on this beautiful Sunday morning!

    Some ran 6 miles plus, Some got 4, Some got 3…you get the picture, fellowship and brotherhood was enjoyed by all! Love your family and friends fellas, they are the meaning of life! Love ya all!

    Marmaduke

  • Tired of being labeled, and yes he said 6!!

    Thirty -two warriors graced the grounds of DogPile to get their June started with some fellowship and sweat. With YHC being told by many PAX that they were ready for the ground and pound they believed was coming, YHC could only smile on what was to come.

    COP – IN Amphitheater –

    Helicopters x 10

    DQs x 10

    Stretch – Right leg over left, Left over Right

    SSHs x 15

    Imperial Walkers x 10

    Incline Merkins x 10

    LBCs x 20

    Copper Head Squats x 10

    Mosey to Furthers Crop Circle

    Crop Circle 11s –

    1 WWII Sit up – Run to other Crop Circle 10 Box Cutters – Repeat until exercise has flipped in number.

    Swirly Planks

    Mosey to LOVE HILL

    TRIPLE LOVE HILL – Partner Up

    Round 1 – Runner to top of hill and back – Cadence for second partner, Bear Crawl, Broad jump Burpee, Lunge – Complete all the way to the top.

    Round 2 – A little Further down the hill, Cadence, Lunge, Broad jump Burpee, Bear Crawl

    Round 3 – Cadence, Backward Lunge, Crab Walk, Forward Lunge.

    *** IN Between each round, Hardywood lead the PAX in a variation of merkins and planks

    Mosey Back down the hill.

    Partner Up – Catch me if you can.

    First Partner Runs backwards up the hill, Other Partner does 3 burpees then runs forward to catch partner, switch and continue up the hill to the top.

    Mosey Back to Second Crop Circle

    Partner Up – Doras

    First Partner runs to other crop circle and Back while Partner does exercises.

    Exercise 1 – 100 Squats

    Exercise 2 – 200 Monkey Humpers

    Exercise 3 – 300 LBCS

    Audible halfway through, wait for PAX, then 100 LBCs OYO then back to the flag.

    Numberama, Namerama, Moment of Silence for Va Beach. YHC took us out.

    Shout out to Puppy Pile!

    Ultimate Frisbee with Labrat Tuesday at Heartbreak

    NMS:

    Mumble Chatter was high this morning as the cooler air gave a little more pep in the step to the PAX. YHC hearing that most of the group knew a ground and pound was coming, added a little more incentive to make sure we covered some ground this morning. But YHC understands, runner he is not, but the Q-dreneline is real! Welcome to FNG Brady Bunch!! For those that were not with us this morning, Brady Brunch and his wife are proud parents of the first ever sextuplets born in VA, thats right 6 kids born all 2 or 3 minutes apart from each other, that my friend is awesome!! Welcome to the PAX! Shout out to Swirly and Hardywood for helping with planks and in between exercise, much appreciated. Rosie mentioned that we need to bring Catch Me if you Can to Dogpile, which is normally done on the track, apologies for some confusion but Rosie an YHC have already found a solution and it will return to Dogpile again! Lastly, not sure who mentioned they should be called Crop Circles, or if its been mentioned in the past, but thats what they will be called from now on in YHC’s head!

    Gentlemen, its an honor and a privilege to be a part of such an amazing group! The influence you all have on not just YHC, but everyone of us who do this together is unbelievable. Go out today, love each other and be a positive beacon of light for our families, friends, and our great community!

    Marmaduke

  • Hump-day 11s, Dora, Sprints, and some EC

    13 Warriors posted for a HumpDay Beatdown as the sun rose over the friendly confines of SOT this morning.

    COP:

    SSHs x 20

    Helicopters x 10

    Imperial Walkers x 20

    LBC x 30

    Merkins x 10

    Copperhead Squats x 10

    Mosey to Football Field

    11s Round 1 – run width of field

    Exercise 1 – WWIIs

    Exercise 2 – Monkey Humpers

    Mosey to Bleachers

    11s Round 2 – Up and Down Bleachers

    Exercise 1 – Incline Merkins

    Exercise 2 – Dips

    Mosey back down to Track

    CATCH ME IF YOU CAN

    Partner Up – First partner does 3 Burpees while second does backwards run around track. After 3 burpees first partner runs forward to catch partner and switch. Complete one full lap around track.

    Mosey to bottom of Bus Hill

    Dora – Runner goes up the hill to trailer then back down to switch with partner.

    As a team 100 Donkey Kicks, 200 LBCs, 300 Squats.

    Lunge up the hill when done.

    Quick detour onto the field that has never been used.

    Mosey to end of the field, then turn around and give it all you got to the flag.

    Numberama, Namerama, YHC took us out!

    Announcements:

    Puppy Coming up…Date?

    Memorial Day Convergence Monday at 7am

    Summer tour starts Saturday.

    NMS:

    Lots of MumbleChatter before 530 hit, but not much after that. Strong work by all this morning. Great to see McRib and Bobber continuing to post. Also good to see Singer back out and pushing through some injuries that have been lingering, keep it up brotha! TCI Claps to Bullseye, OC, and Rosie for putting in the EC run prior to posting. Respect to Lug and Gumbo for doing some light reading in the cars before posting, not sure how thats possible, YHC is barely awake at that time. Doozy continues to fly on the runs, dude is a monster. Awesome partnering with DK and Gumbo today, appreciate the push fellas. And of course Sugar and Rosie crushed the 11s pretty quickly as expected. Wilson was first back to the flag, who says he doesn’t like to run!?!? Appreciate the PAX allowing me to lead, this group is special and its awesome to watch it grow. Have a great Day gents!!

    Marmaduke!!

  • PGA Champ Style!!

    9 Professionals hit the course this morning as the sun arose on the morning on the 101st Playing of the PGA Championship.

    Mosey to Basketball Court:

    COP:

    5 Burpees cause Wilson thought he knew what the Q had in store — He didnt

    SSHs x 15

    CopperHead Squats x 15

    DQ x 5

    LBCs x 20

    APDs x 15

    Arm Circles x 15 – Reverso

    Mosey to Track

    The Prostitute – In honor of one of the greats – Will not say his name

    Corner 1 – Merkins x 10

    Corner 2 – Single Count Mountain Climbers x 20

    Corner 3 – Squats x 30

    Corner 4 – LBCs x 100

    Mosey to Field

    100 Yards through the uprights!! + Suicides

    YHC brought golf balls and 3 clubs. Each PAX member got a chance to hit 4 balls 100 yards through the upright as others did called exercises. With 4 Cones spread out across the field it went like this. If the golfer hit all 4 through the upright, no suicide took place. If he made one, then do 3 cones of a suicide, and so forth, make zero and you complete an entire suicide on football field. WE RAN ALOT.

    Exercises included:

    Burpees, Squats, Lunges, LBCs, Freddie Mercuries, Helicopters, and SSHs

    Back to the Flag

    Numberama, Namerama, YHC took us out:

    NMS:

    Bullet point Style:

    -TCI Claps to Bullseye for EC run before hand

    -Wilson and Bullseye led the Prostitute – Strong Work Fellas

    -AWESOME to see Bobber back out, keep it up brotha

    -Bobber and Beaker nailed shot through the upright- Awesome to see it!

    -Wilson hit first – lost 2 of his 4 balls – but was man enough to go first, respect!

    -Nancy Lopez – lost the club on follow through, club went further than ball – it was a bit wet out.

    -Cerrano made 4 good close shots – none through upright – best shot was making PAX get in the grass for Freddie Mercuries

    -Lug made solid contact but came up short

    -Recall chose not to swing and YHC made a good swing but I think it fell short and rolled across the line.

    Gents, thank you so much for humoring YHC this morning for a little fun. YHC knows it wasn’t the harshest beatdown but we got the blood puming, a little sweat, some competition and had some fun with great fellowship. Be a Beacon of light today boys!! SYITG!

    And Lastly, take a minute to watch the short video!

    Marmaduke