Author: Marmaduke

  • Lady of the Night

    5 SOJer’s broke free this morning to post on a fall like morning at Timberwolf!  A quick check to make sure no PAX were rolling on the 530 mark and we were off.

    COP

    SSH x 20

    Helicopters x 15

    DQs x 10

    Copperhead Squats x 15

    Merkins x 10

    LBCs x 25

    Arm Circles x 15 Both ways

    Mosey to Track

    The Prostitute – Round 1 – return back through each corner doing exercises at each corner until all 4 corners are complete

    Corner 1 – 25 Dead Cockroaches

    Corner 2 – 50 Mountain Climbers

    Corner 3 – 75 Monkey Humpers

    Corner 4 – 100 LBCs

    Prostitute Round 2

    Corner 1 – 10 Merkins

    Corner 2 – 20 WWIIs

    Corner 3 – 30 Carolina Dry Docks

    Corner 4 – 40 Arm Circles, 20 Forward 20 Backwards

    Al Gore

    Circle up for Dealers choice of Mary

    HoneyMoon – American Hammers

    Rosie – Hello Dolly

    Beaker – Hand Release Merkins

    Wilson- Leg over Leg Lifts

    Marmaduke – 6inches, Low, High,Back Low spread, High Spread

    Mosey complete Lap around track and Up the side of the School to the Flag.

    Numberama, Namerama, Wilson Took us out!

    NMS:

    YHC, Wilson and Beaker rolled into Timberwolf to the sight of EMT hanging out in the parking lot.  With the knowledge of Rosie and Honeymoon logging miles before posting, we all had a moment of “Oh No” but then those 2 came running up the hill just before the 530 mark.  First of al Respect for Rosie and Honeymoon putting in the extra work in preparation for the BRR.  Great to see Beaker out this morning again for his second post of the week, glad to have him back out.  Wilson did a great job of trying to ruin the nice crisp fall like air with his morning bodily aromas, either way he crushed it today as well.  Great morning in the gloom fellas, thanks for letting me lead and be a part of this amazing group.  Have a great day, and make someone else’s even better!

    Duke

     

     

     

     

  • Rain held off, sweat did not!

    16 soldiers rolled into Dog Pile on a cloudy morning hoping to stay dry (from the rain)

    COP-

    SSH x 20

    DQ x 10

    Copper Head Squats x 10

    Arm Circles x 15 (2)

    LBCs x 20

    Merkins x 10

    Helicopters x 10

    Burpees x 5 OYO

    Mosey to Bowl Behind Stage

    Dora – Runner and Partner Excercises

    100 Hand Release Merkins, 200 Squats, 300 LBCs

    Mosey to  Amiptheater

    11s

    Decline Merkins at Bottom, Incline Merkins at top

    Audible halfway through and Plank at top

    Mosey to Field

    Indian Exercise length of the field

    Divide into 2 lines.  Pax line up about 3 yards apart down the sideline.  First PAX member does 5 burpees while PAX does called exercise, once burpees are complete, run to the end of the line, next man up does 5 burpees and continues moving the line.  Work the entire length of field to complete.  Exercises included, LBCs, WWIIs, Merkins, Arm Circles, burpees, Elbow Plank, Crunchy Frogs, Scorpion Kicks, Squats, Invisible jump rope, Pickle Pounders, SSHs, and probably some im missing….

    Stay in line, Mosey to Lightpoles, hit 6 light poles, 2 Burpees at each up and back, return to the field.

    Walking Lt. Dans to midfield.

    YHC called Sprint all you got to the end of the field.

    Circle up

    Merking Ring of fire while holding 6inches

    Mosey to Flag

    Halfway, stop 3 Burpees OYO

    Once at flag 30secs of as many burpees as you can do.

    Numberama, Namerama, YHC took us out

    Announcements:

    BRR- you want in, find out how

    Trails and Ales in October

    NMS:

    It was a great morning in the gloom.  YHC thinks everyone was certainly thinking that the rain would come at any minute but we were blessed to be able to finish with no rain.  Great to have FNG Bernie join us, way to work!  Also great to see Circle K back out after the mission trip and always good to catch up with him.  Strong work by all men, there was tons of mumblechatter this morning by this group.  Thank you all for allowing me to lead and be a apart of this group, there is no better way to start a Sat morning!  Everyone enjoy the rain, it is needed just as much as the sun!  Have a great day!

    ** Also, Phone messed up, missed some one on role call, who is it?  Apologies in advance!

    Marmaduke

     

  • No more Crocs?? And we did Burpees!

    10 Warriors arose from the fartsack on nice and humid morning to grace the well manicured and perfectly watered fields of No Toll for a mid Summer beatdown!

    COP-

    SSH x 20

    DQ x 10

    Arm Circles X 15

    CopperHead Squats x 10

    Merkins x 10

    LBCs x 25

    5 Burpees OYO

    Mosey to back field

    4 Corners Diagonal Style

    Round 1-

    Corner 1 – 10 Burpees, run to corner 2 diagonally

    Corner 2  – 20 -Monkey Humpers

    Corner 3 – 30 WWIIs, run  to corner 4 diagonally

    Corner 4 – 40 SSHs – run backwards to corner 1

    Round 2 – Run Pattern is same as round 1

    Corner 1 – 10 Burpees

    Corner 2 – 20 Merkins

    Corner 3 – 30 Jump squats

    Corner 4 – 40 Single Count Lunges

    Plank Up

    Mosey to sideline

    Indian Exercise length of the field

    Pax line up about 3 yards apart down the sideline.  First PAX member does 5 burpees while PAX does called exercise, once burpees are complete, run to the end of the line, next man up does 5 burpees and continues moving the line.  work the entire length of field to complete.  Exercises included, LBCs, WWIIs, Merkins, Arm Circles, burpees, Elbow Plank, LT. Dans, Scorpion Kicks, Squats.

    Mosey to Pavilion, Switch Fields

    Triple Check –

    Runner – Dips – Freddie Mercuries

    Mosey towards Flag, YHC Called Stop drop and 3 Burpees OYO

    Merkin Ring of Fire

    Wilson still had Energy so 5 more Burpees OYO

    Back to Flag

    Numberama, Namerama, YHC took us out!

    Announcements:

    Puppy Pile Sat at 7 after Dog Pile

    Trails and Ales run registration is open for October

    NMS-

    Great morning to be back in the confines of No Toll with sprinklers blasting around us men.  It was noticed that Mr. Roper no longer arrives donning the ever so popular Crocs that he is know for.  Upon further investigation we learned there was an accident with the Crocs and they no longer exist, which has changed his life for the better.  I wont go into details but Ill leave it at Happy Wife, Happy Life!  Great to Cerrano back out after a 7 month hiatus due to basically living in London that entire time, respect for getting back out brother!  Tobit and Flange set the pace on the 4 corners and crushed it as usual, strong work fellas!  Also great to have Oyster back from vacation, who did find out there AOs near the beach he was relaxing on, but good for you for taking some down time with the family and enjoying your week off.  Posh and Ollivander were machines on the Indian exercises not letting up at all, way to push fellas.  Lastly, we had the mumblechatter of Wilson and Vinny, these 2 embody what F3 is about, work hard but enjoy the company, these two do that so well.  It was an honor to lead you gents this morning, cant wait to do it again!

    Have a great day boys, step out of your comfort zone today, small acts of kindness can change someones day, week or life, thats why we do what we do!  See you in the gloom!

    Marmaduke

  • Lightpole Ladder

    10 Warriors broke the Fartsack on a not so cool morning at Timberwolf to make it Double Digits for the second week in a row on the SouthSide!

    COP-

    SSH x 20

    DQ x 10

    Helicopters x 10

    Copperhead Squats x 10

    Merkins x 10

    LBCs x 20

    Mosey to Lightpole Alley

    Sequence – Start at light pole and do called exercise, then run to last light pole and repeat exercise, then run back to light pole #2 and plank to await next exercise. Repeat until you arrive at final light pole.

    Exercises Included – Burpees x 2, Merkins, LBCs, Arm Circles, Monkey Humpers, Jump Squats, Bear Crawl, Lunges, and Box Cutter

    Mosey to Basketbal courts.

    Round 1 – Run length of court, run backwards back x 2

    4 Corners- Corner 1- Dying Cockroach, Corner 2 – WWIIs, Corner 3- Mountain Climbers, Corner 4-SHHs

    Back to Baseline for Round 2

    Round 2 Carioca – length of court and back x 2

    Round 3 – Lunge forward to half court, backwards lunge coming back

    Round 4 – Suicides x 2

    Mosey to Flag

    LBCs x 30

    Numberama, Namerama, YHC took us out!

    Announcements:
    PuppyPile this Saturday at 7:05am at Dogwood Dell

    Homer Run Derby this coming Tuesday, do not go to regular No Toll – See Pre-blast from Gumbo

    July 4 Convergence

    NMS :

    It was great to be back out as YHC has not been able to post much, but is looking to change that.  Great group of men this morning . Welcome to Floppy Disk (FNG), he killed his first day and hope to see him back out soon. Also kudos to Digger for posting 2 days in a row after just starting yesterday.  Good to see Opus and Lockjaw make the trek down south as the summer tour continues.   Awesome group and a great morning in the gloom with you guys!  The PAX can thank Honeymoon for the extra suicide, he still had gas in the tank!

    Honor to lead you gents, have a great day!

    Marmaduke

     

  • Horseshoe from a handoff

    Nine men assembled on a muggy morning at Timberwolf, 2 of those who traveled a touch longer distance to be a part of a epic beatdown.

    COP –

    5 Burpees OYO

    SSH x 20

    5 Burpees OYO

    Helicopters x 10

    Copperhead Squats x 10

    Merkins x 10

    LBC x 20

    5 Burpees OYO

    Mosey to tennis courts

    4 Corners –

    Corner 1 – 5 burpees

    Corner 2 – 10 burpees

    Corner 3 – 30 LBCs

    Corner 4 – 40 Monkey Humpers

    5 Burpees OYO

    Hand Q off to Honeymoon

    Mosey to Grassy Hill Beside the Track

    HorseShoe

    Work each exercise starting with the first all the way up to five adding an exercise after each loop of the horseshoe, and then bring it back down from the fifth exercise back to one.

    Exercise 1 – 5 Burpees

    Exercise 2 – 10 Merkins

    Exercise 3 – 15 Carolina Dry Docks

    Exercise 4 – 20 LBCs

    Exercise 5 – 20 Mountain Climbers

    One Minute Elbow Plank

    Mosey to Flag –

    Ring of Fire.

    Numberama, Namerama, Honeymoon took us out

    NMS

    Apologies for the delay in the back blast, there was some confusion on who was handling it yesterday between YHC and Honeymoon.  Hats off to Phonics and Vinny for making the drive to the deep south to check the box on the summer challenge.  Great morning and a tough beatdown laid out by Honeymoon!  Of course Rosie and Phonics set the pace on the horseshoe, which certainly silenced the PAX quickly in the morning humidity.  Strong work by all fellas!!  Have a great day and see you in the gloom!

    Marmaduke

     

     

  • Largest Baby Ever

    17 Strong Broke free of the Fart Sack on a beautiful morning to post at No Toll This morning.

    Mosey to Back lot

    COP-

    SSH x 20

    5 Burpees OYO

    Copperhead Squats x 10

    5 burpees OYO

    DQ x 10

    Helicopters x 10

    LBC x 20

    Merkins x 10

    5 Burpees OYO

    Mosey to back field

    Partner Up – Modified Beast

    1 Partner does the Beast (6x6x6 exercise up and back) 1 Partner does base exercise, then flip, each partner does 3 runs total.

    Round 1 – Runner does Burpee, Baseline does WWII

    Round 2 – Runner does 2 Count Freddie Mercury, Baseline does Jump Squats

    Round 3 – Runner does Merkins, Baseline does LBCs

    Plank wait for PAX in between sets.

    5 Burpees OYO

    Mosey to Pavilion

    Choose Different Partner for Proper Dora

    1 Burpee/2 Merkins/3 WWII = 1 Rep

    1 Partner runs field and back, 1 does Proper Doras until switching – As a team do a total of 50 – YHC Modified to 40 due to time.

    Al Gore for six.

    2 more Burpees OYO.  – This completed 22 Burpees OYO for the birth of YHC daughter who weighed a healthy 7lbs 15oz at birth.   Yes I said it wrong at first, my wife did not have a 15lbs 7oz baby, sorry sleep has not come too often here lately.

    Mosey to Basketball Courts

    7 Burpees OYO for YHC previous mistake

    Regular Suicide

    Wilson finds a Basketball – Misses 3 pointer so 2 Burpees OYO

    Run Backwards Suicide

    Rosie turn to shoot, drills a 3 pointer – no burpees

    Ladder Suicide – 2 merkins at first line, increase by 2 at each line

    Rosco shoots final shot, misses, 2 Burpees OYO

    Mosey to flag – PAX pick up trash on way to help keep No Toll clean!

    Numberrama, Namerama, YHC took us out.

    Announcements:

    Nancy Lopez (who is Wilsons cousin) will be at his golf tourney May 18th.  Make sure you sign up.  www.forethecause.org

    Shakedown is shaving heads for cancer research, see him for details.  Respect Shakedown!

    NMS

    It was a great morning to get out and workout with our brothers!  With today marking  1 year for YHC, there was no way he was going to let anyone else grab this Q.  Great mumble chatter this morning with everyone.  Good to see everyone that I haven’t see in a few weeks from being out.  Great partnering with HW and DK on the beast as well as Honeymoon on the doras.  Rosie and Hardywood were fun to watch on the suicides, flatout they can just move faster than most of us, strong work fellas!  Wilson was quick to point out the proper dora rotation was incorrect but he would do it anyway, strong work dude.  Flatline re-affirmed the no foul language rule with Rosco, YHC is on board, I like it.  Yes YHC did say his wife had a 15lb 7oz baby at first, it was a HUGE mistake, pun intended.  The M gave birth to 7lb 15oz Millie Grace Wells 2 weeks ago and everyone is healthy!  YHC appreciates all of the text, calls and messages during the past few weeks!  Also, thank you for the PAX picking up a few pieces of trash on the way back to the flag, we are lucky to have beautiful places to workout, glad we could help keep it clean.

    Lastly, YHC had a many thoughts leading up to the 1 year mark with F3, but mainly the word BLESSED kept coming up.  Ill leave you with a few of my blessings.

    Blessed to have a healthy family, now plus 1 more /  Blessed to have employment / Blessed to have a roof over my head and food on my table / Blessed to be a part of the amazing group  of F3 men who define the word brotherhood.

    Count your blessings boys, they are all around you!  Have a great day!!

    Marmaduke

     

  • A Prostitute Twist

    On what we hope to be the last post in 30 degree weather for a while, 5 PAX rolled into SOT for a great start to their day.

    COP

    SSH x 20

    DQ x 10

    Copperhead Squats x 10

    Helicopters x 10

    LBC x 20

    Merkins x 10

    Arm Circles x 15, Front and Back

    Mosey to main entrance of school

    Partner up –

    Runner around the parking lot while other partner does exercises to completion as a group.

    Round 1 – Runner, 100 Box Jumps, 200 Incline Merkins

    Round 2 – Runner, 100 Decline Merkins, 200 Squats

    Mosey to Basketball Courts

    Prostitution Ladder

    With 4 goal on each side of courts, that leaves 8 Complete stations.  Start with #1 and do that exercise with 1 rep, move to #2, different exercise for 2 reps, return to station 1 and do that station again.  Continue all the way up to 8 stations do each exercise for that amount of reps every time you pass by it.

    Station 1 – 1 Burpee

    Station 2 – 2 Jump Squats

    Station 3 – 3 WWIISit ups

    Station 4 – 4 Monkey Humpers

    Station 5 – 5 (2) Count American Hammers

    Station 6 – 6 SSHs

    Station 7 – 7 LBCs

    Station 8 – 8 Burpees

    Al Gore when finished

    As a group lunge to the end of basketball court.

    Mosey back around bus loop to the flag

    30 seconds left, 3 Burpees OYO

    Numberama, Namerama, Wilson took us out!

    Announcements – CSAUP fast approaching

    NMS-

    A lot of chatter this morning.  Good to see Tobit out again SOJ style, I believe he is becoming a regular and we are glad to see it.  Also glad to see Bobber back out, still waiting on him to pull the Hallsey crew together and get our brother McRib back out.  Wilson complained cause Wilson complains even with a smile on his face, but he powered through like he always does even though #runningsucks. YHC thought it would be nice to throw a mix into the regular Prostitute exercise and incorporate the ladder with it, appreciate you guys indulging me on that.  Tip of the hat to Gumbo and Tobit, they crushed the Prostitute Ladder and led the PAX the entire way.  Thanks for letting me lead this group, always an honor fellas!  Have a great day, take care of each other and hug your loved ones!

    Marmaduke

     

  • LightPole Alley Take 2

    5 brave warriors posted this morning in the gloom of Timberwolf!

    Mosey to the Track

    COP-

    SSHs x 20

    DQ x 10

    Copperhead Squats x 10

    Helicopters X 10

    Cotton Pickers X 10

    Merkins x 10

    Mosey to left of Track

    11s

    100 yard run, 2 exercises – Carolina Dry Docks and Squats

    Al Gore for and wait for the PAX

    Lunge to Apex of track

    Mosey to Lightpole Alley

    Lightpole Alley PAX Choice

    PAX will run and stop at each light pole, rotating through the PAX, each member picks a different exercise at the light pole for PAX to complete before moving on to next light.

    Exercises consisted of – Arm Circles, Burpees, Hello Dolly, Diamond Merkins, Merkins, LT Dans, DQs, American Hammer, WWIIs, American Hammer WWII Combo,Flutter kicks, LBCs, Rosalita, Monkey Humpers and a few more im not recalling.

    Mosey to flag for Mary-

    Burpees Shuffle 2 rounds

    Mary consisted of – Homer to Marge, 6 inches, Hello Dolly, 30 secs of SSH

    Numberama, Namerama, YHC took us out

    NMS

    It was a great morning in the gloom.  great to have Tobit join us on the Southside, he crushed the 11s.  The light pole alley is always fun and a great way to keep the PAX together.  Great Mumblechatter this morning.  Always an honor to lead this group, thank you guys for pushing me to be better!  Take care of your loved ones boys!

     

    Marmaduke

     

  • Coupons for Everyone

    Seven brave warriors embraced the sub 40 degree temps to post this morning at Source of Truth!

    Run the bus loop to check on Lifos

    COP-

    SSH x 20

    DQ x 10

    Copperhead Squats x 15

    Helicopters x 10

    Merkins x 10

    Arm circles x 15

    Mosey to side of Parking Lot, PAX grabs a Coupon of their choice – Remember to choose wisely!

    Mosey to the track

    Dora – Round 1 – Partner Up

    Runner – 100 yards and back –

    Exercises to complete as a team – 100 curls with coupon, 200 Squats with Coupon, 300 LBC with coupon

    Dora Round 2 –

    Runner – 50 Yards and back

    Exercises – 100 Dips, 200 overhead extensions with coupon, 200 Flutter Kicks (after the audible)

    Incline Plank to wait for six –

    10 Incline Merkins in Cadence

    Mosey to tennis courts

    4 Corners –

    Corner 1 – 10 American Hammers with Coupon

    Corner 2 – 20 Monkey Humpers

    Corner 3 – 30 Mountain Climbers

    Corner 4 – 40 SSHs

    Plank and wait for six

    Circle up with Coupon

    Each PAX member will call an exercise, once that exercise is complete, leave your coupon and  plank walk to the next coupon to your right and wait for exercise to be called.  Circle complete when you return back to your coupon.

    Exercises consisted of – Curls with Coupon, WWIIs with Coupon, Burpees (instead of Jumping, lift coupon to chest), Cross Leg Lifts, V-Ups with Coupon, One handed on Coupon – one hand on ground Merkins,  and Coupon press above head.

    Close out with 20 Curls with Coupon.

    Mosey to Flag

    Numberama, Namerama, YHC took us out

    Announcements – CSAUP is quickly approaching, get your miles in.

    Prayer request for Roscoe to be more disciplined with his scripture reading.

    NMS –

    As YHC and Wilson rolled into the parking lot we saw the Gumbo machine was already awaiting us.  Thinking it was just going to be the 3 of us, Rosie rolls in driving the Ms van due to car complications, hope that gets fixed for ya Rosie.  As well as Aisle 5 and his 2.0 Dirty Rice to give us a an even 6.  After a not so quick trip around the bus loop according to Aisle 5, we made it back to get warmed up.  Halfway through the COP in rolls Roscoe, he really now understands how far Powhatan really is from the AOs, glad to see you back out Roscoe.  Everyone crushed the coupon adventure today and a special TCI Claps goes out to Wilson who tried to out run Dirty Rice, I think Wilson is now on a ventilator.  This morning was a great group of men bettering themselves and a great way to start the day!  Enjoy this life we were given fellas and hug your loved ones!

    Marmaduke

  • Timberwolf – Party of Two

    Two of the South Sides finest rolled into Tomahawk Middle for a Hot Potato Q this morning!

    One Lap around the school to double check any Lifos, then on to the bus loop!

    COP-

    SSH x 20

    DQ x 10

    Slow Merkins x 10

    LBC x 20

    Mosey to wall

    20 Donkey Kicks – Bear crawl to Curb, 5 Merkins, Crawl Bear back to wall – Repeato twice

    Double Check – Partner 1 Runs around bus loop, Partner 2- 10 WWII, 20 Jump Squats —  Repeato twice

    Lunge to next light pole

    Length of Parking lot Love Hill – Runner, Bear Crawl, Broad Jump Burpee, Lunge – Reach end of lot and Repeato back to other side

    2 rounds of Light Pole Runs – Run to each light pole and stop, PAX alternated calling out exercises at each pole:

    Excercises: Merkins, LBC, Burpees, Arm Circles, LT Dan, Crabcakes, Freddie Mercury, Fluttter Kicks, 4×4, SSH, Wide Grip Merkin, Diamond Merkin, APD, Hello Dolly, Rosalitas, Hillbillies, American Hammers

    Mosey back around school to the flag

    Double Check – Partner 1- runner, Partner 2 – 20 Fluttter Kicks, 10 Merkins – Repeato 3 Times

    Mary – Freddy Mercury, Hello Dolly

    NMS-

    Great morning in the gloom!  Appreciate Gumbo pushing me this morning, for sure going to feel the pain later in the day!  Great fellowship and conversation, thats what F3 is all about!  Enjoy your day fellas, hug your loved ones!

    Marmaduke