Author: Marmaduke

  • Morning Routines

    Twelve of the Southside’s finest assembled at No Toll on a very brisk morning to work their bodies and minds.

    COP –

    SSH x 20

    DQ x 10

    Copperhead Squats x 10

    Merkins x 10

    LBC x 20

    Arm Circles x 15

    Burpees x5 OYO

    Mosey to field

    4 Corners

    Round 1 – 5 Burpees, 10 Merkins, 15 WWII, 20 Mountain Climbers

    Round 2 – 10 Burpees, 20 Merkins, 30 WWII, 40 Mountain Climbers

    Mosey

    Triple Check

    Round 1 – Runner, Dips, Flutter Kicks

    Round 2 – Runner, Incline Merkins, LBCs

    Mosey back to basketball Courts

    Suicides –

    Round 1 – Regular Suicide

    Round 2 – Run Backward Suicide

    Round 3 – Carioce Suicide

    Round 4 – 5 Merkins at first line, increase by 5 at every line, up tot 20

    10 Burpees OYO

    Mosey to Flag

    Numberama, Namerama, Flashdance took us out!

    Announcements –

    -CSAUP coming up.

    -TYA 100 miler this weekend, go get em!  Swirly to run social media on the event, you should all receive the fax by Tuesday on how TYA finished.

    NMS-

    Ill make it short and sweet do to a busy schedule today.  YHC was eager to get back out today after a long hiatus, and appreciates the PAX putting up with the lingering cough throughout the morning.  Great to meet and see WinkleVoss out this morning.  The PAX thought we lost him after the second round of 4 corners but it was just a morning routine that caught up with him.  He made it back and crushed the rest of the workout, way to push!  This lead to Flashdance describing what all is required for his morning routine to take place.  Its quite the process, and I will leave it at that.  Great work by all, thanks to Swirly and Sugar for  pushing me on the triple check.  Hope to see you SOJers at Gumbo’s SOT beatdown tomorrow.  Always a pleasure to lead this group, have a great day and hug your loved ones gents!

    Marmaduke!

     

     

  • Timberwolf 4

    4 SOJ gladiators took on Timberwolf on this crisp first day of Feb!

    COP

    SSH x 20

    DQ x 10

    Arm Circles x 15 (reverso)

    LBC x 20

    Merkins x 10

    Cotton Pickers x 10

    Mosey to Track

    The Prostitute –

    4 Corners of track, start at first corner and do exercise, proceed to second corner. return to first , then back up, always returning to first corner and completing each corner as you pass it.

    Corner 1 – 10 Merkins

    Corner 2- 20 Freddy Mercury

    Corner 3 – 30 Carolina Dry Docks

    Corner 4 – 40 WWIIs

    Lunge to Bleachers

    Quad Check #1 – 2 Rounds

    Runner width of football field, Dips, Box Jumps, and Lt. Dan’s

    Quad Check #2 – 2 Rounds

    Runner width of football fields, Incline Merkin, Decline Merkin, Squat

    Mosey to front of School

    Quick round of Mary – 20 Rosalitas, 20 Flutter Kicks, 10 Merkins

    4 Corners of Lot

    Corner 1 – 10 Arm Circles forward, 10 Backwards

    Corner 2 – 20 Monkey Humpers

    Corner 3 – 30 Mountain Climbers

    Corner 4 – 40 LBCs

    Mosey to Flag

    5 Burpees OYO

    Merkin Ring of fire – Plank and 10 Merkins each

    Numberama, Namerama, YHC took us out

    NMS

    Great to see Flashdance at Timberwolf 2 weeks in a row, he is now expected every week, strong work Flash!  Honeymoon pushed through a head cold this morning to try and sweat it out so kudos to him as well.  Mr. Roper kept the mumblechatter alive as he crushed the quad-check, well done sir.  Honor to lead this group and  great way to start our day!  Make it a good one boys!

     

    Marmaduke

  • SOT Dora Day

    6 SOJ Soldiers arose this morning from the Fartsack to take on what SOT had to offer.

    COP –

    SSHs x20

    DQ x 10

    Helicopters x 10

    Merkins x 10

    LBC x 20

    Copperhead Squats x 10

    Arm Circles x 10

    Mosey to front of the School

    Dora Round 1 – Partner Up

    First partner runs bus Loop, Second Partner Exercises ( team completes number of exercises)

    Lt. Dans x 50

    Merkins x 100

    LBCs x 200

    Mosey to back of School

    Dora Round 2 – Partner Up -First partner runs parking lot, Second Partner Exercises ( team completes number of exercises)

    Box Jumps x 100

    Carolina Dry Docks x 150

    SSHs x 200

    Mosey to Side of School

    Lunge to top of Hill

    Mosey to Basketball Courts

    Dora Round 3 – First partner runs length of 4 basketball courts, Second Partner Exercises (team completes number of exercises)

    Hello Dolly x 100

    Monkey Humpers x 150

    Squats x 200

    Mosey to end line

    1 Regular Suicide

    1 Suicide, first line 5 merkins, second line 10 merkins and so on up to 20

    Mosey to Flag

    5 Burpees OYO

    Numberama, Namerama, Rosco took us out.

    Announcements: CSAUP on April 13th.  Get signed up for this.

    Rosie has the Breaking Bread Q this Sunday.  If you are interested in helping out.  Give him a shout.

    Honeydo is taking the lead on helping out the men of The Healing Place as they train for the Monument 10K.  See him for details.

     

    NMS:

    Great morning in the gloom with you boys!  Enjoyed the mumble chatter and jokes pertaining to Rosco’s wardrobe brightness, you can catch him at Midlo Middle directing traffic during the week.  Good to have Beaker back out as well as Bobber representing the Hallsley crew.  Also enjoyed partnering with Gumbo, he knocked out the LBCs in round one, not sure I even had to do 50, strong work dude, way to push!  Also, there was a Wilson sighting, glad to see him out of the fartsack and pushing hard!  Have a great day boys see you in the gloom tomorrow for a Gumbo Q at Timberwolf!

    Marmaduke

     

  • Frozen Fog and Pink on the Inside

    Eleven Warriors arrived at No Toll this morning to better themselves in the Frozen Fog!

    COP –

    SSH x 20

    DQ x 10

    LBCs x 15

    Merkins x 10

    Copperhead Squats x 10

    5 Burpees OYO

    Mosey to Soccer Field

    Partner Up – 1 Partner Runs length of field and back to partner doing exercise.  Repeat until you reach end of the field.  Exercises – Polar Bear, Broad Jump Burpees, Lunges.

    Repeat Back Length of field for second round.

    Mosey to Corner of Field

    Minute Sprints

    For one minute sprint as fast as you can, at one minute mark Q yells walk, you walk back in the direction you just ran from for 1 minute.  Then repeat 4 additional times.  Goal is to see how many laps PAX can  complete with in the given time frame.

    Mosey to Bleachers – Triple Check

    Run – Dips on Bleachers – Jump Squats

    Plank for the Six

    Partner Proper Dora-  1 Burpee – 2 Merkins – 3 WWII = 1 Set….. Partner runs while one does exercise, swap after run until 30 reps have been completed by team.

    Mosey to Flag

    Merkin Ring of Fire

    2 Burpees OYO

    Numberama, Namerama, YHC took us out

    Announcements – CSAUP April 13th and 14th

    See Honeydo for details on being a coach for the Healing Place Monument Ave 10K training team.

    It was an honor to lead this group this morning.  It was very cool to see frozen fog falling this morning.  I won’t touch where the Pink on the Inside comment came from, with this group i’m sure you all will figure out the context.  Hats off to Flatline for waking up for an abbreviated post, way to get in what you could brotha!  Also great to see Big Blue back down at No Toll.  YHC had a great time running with Gumbo and DK, great convo as always, and appreciate Gumbo pointing out that Flipper smoked right past us, way to push Flip Dog!  Lastly, way to lead the sprints Rosie and Tobit, there was a third up there but YHC couldn’t see that far so I apologize, but strong work by all!  Make it great day gents!

    Marmaduke

  • Bus Loops-Football Fields and Slurred Speech

    With yet another warm day upon us in the RVA, 7 eager gents rolled into SOT for a little pre sunrise beatdown.

    Circle the bus loop

    COP-

    SSH x 20

    DQ x 15

    Imperial Walkers – dont know how many we did because YHC legs werent thawed yet and screwed up the counting, thanks for calling me out Rosco

    Cooperhead Squats – x 10

    LBC x 10

    Merkins x 10

    Mosey to bottom of Bus Loop

    5 Laps around bus loop, stop at every light pole and do the stated exercise.  Total of 8 poles on the loop. Plank or Al gore in between each loop and wait for PAX.

    Loop 1 – 2 Burpees at each pole

    Loop 2- 5 Box Cutters at each pole

    Loop 3 – 5 Jump Squats at each pole

    Loop 4 –  5 Merkins at each pole

    Loop 5 – 10 Monkey Humpers at each pole

    Lunge 30 Yards

    Mosey to Football Field

    4 Corners of football field- Round 1

    Corner 1 – 10 Merkins

    Corner 2 – 20 WWIIs

    Corner 3 – 30 (2) Count Mountain Climbers

    Corner 4 – 40 SSHs

    4 Corners of football field – Round 2

    5 Burpees in each corner – for the 5 Loses YHC’s Carolina Panthers had during the regular season

    Mosey back to Flag for Mary

    Hello Dolly x 15

    Flutter Kicks x 15

    Merkin Ring of Fire to finish.

    COT – Namerama, Numberama, YHC took us out

    Announcements –

    CSAUP announcement coming soon.

    Prayer requests were made, lets pray for our brothers for what every they may be needing or going through.

    NMS-

    It was great to see the numbers at SOT hold strong as the temperature continues to drop in the RVA.  YHC did screw up the cadence for the Imperial walkers, I appreciate the PAX, especially Rosco, on keeping me honest on how bad it really was. As the bus loops were occuring the chat turned to the Playoff bound Buffalo Bills and how long it has been since they have been in the playoffs.  A few stats were thrown around like who was president at the time, how old were current players, and of course how old was Wilson at the time….still waiting on that answer…?  Speaking of Wilson, he has the Q on Sat at Dogpile, there is talk of a Bills Starter jacket making an appearance, if your into that 90s kind of fashion you don’t want to miss it.  Ok I wont lie, I had a Charlotte Hornets starter jacket back in the day.  Moving on…it was about the 2nd or 3rd  loop around when DK mentioned his speech was beginning to slur due to the cold, and YHC agrees, it was damn cold out there this morning, but he crushed it none the less.  Rosie led the way as usual, he and Gumbo of course still rolling in the shorts, strong work men. Mumblechatter was high this morning, the entire SOJ crew is eager to get the Hallsley crew back out with us, so if you see McRib, Bobber, or Carmen give them a nudge. It was a great morning and everyone pushed this morning, it was an privilege to be out there with you gents. With possible weather tonight, you guys be careful and stay warm!

      Marmaduke

     

     

  • Twas the May before Christmas

    8 Jolly SOJ  Elves broke the fartsack on a very crisp morning at Timberwolf!

    COP-

    20 WWII OYO

    SSH X 15

    Copperhead Squats x 15

    DQ X 15

    Helicopters x 10

    The Thang

    Ladder Boyaah Merkins

    -Partner up, 1 Boyahh Merkin, partner elbow planks while other partner does a Burpee and jumps over the planking partner and goes in to an elbow plank for the other partner to do a Burpee and then jump over the planker,  then sprint across field.  Increase all the way to 7 Booyah Merkins to completion.

    11s

    Exercise 1 – WWII Situps

    Exercise 2 – Jump Squats

    Running Distance – Across Football Field

    Plank

    Lunge

    Lunge half of the track

    Mosey to side of school

    Quad Check – 2 Groups of 4

    Exercise 1 – Balls to the wall

    Exercise 2 – WWII Sit Ups

    Exercise 3 –  Monkey Humpers

    Exercise 4 – Run across Parking lot, run backwards back to group

    Al Gore

    20 WWIIs – OYO

    Mosey to front of school

    Dips – 3 sets of 10 in cadence

    Mosey to flag

    Merkin Ring of Fire

    Burpee Ring of Fire

    COT – Numberama, Namerama, YHC took us out.

    Announcements – Q sheet is up for 2018

    NMS-

    YHC was excited to take the Q on his 100 post for 2018 but wasn’t quite sure on what the weinke should consist of.  With a little help from the M, it was suggested to pull out the BB from my first post and duplicate that.  Well come to find out it the month of May had just begun along with the monthly challenge of WWII situps.  So a tip of the hat goes to Gumbo for the inspiration on the WWII onslaught for the day.  Rosie, jokingly, did mentioned that Gumbo also dropped out of the WWII challenge a few days later, might need big data help to confirm. Everyone killed the 11s, with Honeymoon and Rosie lapping the field, awesome work on those gents!  YHC is also happy to announce that Mr. Roper will be stepping up to Q a hot potato Q with Wilson on Jan 6th, looking forward to that one, make sure you guys get out there for it.  As chatter was happening after close of COP, it was mentioned that no one posted at Twin team last Friday, but Mr. Roper did confirm that he and Jenny Craig were there with some “other guy” named George.  When asked what they named the FNG, Roper corrected us, and said he had no clue, he just called the guy George because he didn’t know his name, but he had posted before.  So George, if you are reading this, well done last Friday, come back so we know who you are!

    Lastly, with this being my 100th post in 2017, I just wanted to say thank you to each and everyone of you for pushing me to limits I didn’t know were possible.  I am a better man today for the friendships, support, and challenges that F3 has brought to my life, and for that i am grateful.  Have a great Christmas and Ill see you boys in the gloom!

    Marmaduke

     

     

     

     

     

     

  • No Toll is a Beast!

    On a cool and crisp morning, 19 fine gentlemen arose from the Fartsack to attack the day and better themselves.

    COP-

    SSH x 20

    DQ x 15

    Copperhead Squats x 15

    Helicopters x 10

    LBC x 10

    Merkins x 10

    5 Burpees OYO

    Mosey to field

    The Beast:

    Round 1 – Burpees

    Round 2 – Merkins

    Round 3 – WWII

    Round 4 – Jump Squats

    Round 5 – 2 Count Freddy Mercury

    Round 6 – Monkey Humpers

    Mosey to Parking Lot

    Triple Check-

    Run – Curb Crawl Carousel, Pole Smokers 6 Inches

    Mosey to Basketball Court

    Suicides-

    Round 1 – Regular Suicide

    Round 2 – Suicide Merkin Ladder – Each Stop increase merkins by 2

    Round 3 – Reverso Round 2

    Round 4 – Regular Suicide

    Circle Up-

    Merkin Ring of Fire – Extra credit for Flare

    30 secs of SSH to finish.

    COP- Numberama, Namearama, Thanks to Flatline for taking us out!

    Announcements – 2018 Q sheet is up, as well as Breaking Bread Q sheet

    HDHH tomorrow @ the Answer Brewpub

    NMS-

    It was a great morning at No Toll with awesome number of PAX showing up.  Great to see  Big Blue  as we rolled in this morning, as Swirly made the trek down.  Lots of mumblechatter, many of which I probably missed so feel free to add.  Appreciate the ribbing from DK on the Panthers, yes Carolina is a hot mess right now, but we are one win away from the playoffs, so ill take it! It was a bit slippery on the field but everyone battled through.  We also learned Gumbo cant stop at 6 Monkey Humpers…we will leave that one alone.   Great to have Cheetah out this morning (Johnsonville 2.0)  he crushed it!  YHC was honored to lead this group of men today!  Have a great day boys and enjoy the rest of the Holiday season.

    Marmaduke

  • Aisle 5 to the Rescue!

    11 Warriors broke the Fartsack to take on what would certainly turn out to be an interesting day at Twin Team.

    The Thang:

    COP –
    SSH x 20
    DQ x 10
    Copperhead Squats x 15
    Helicopters x 10
    LBC x 20
    Merkins x 10

    Mosey to the track
    Partner Up
    On one end of the track, complete 10 Booyah Merkins – then run to other end of track, 10 Pull ups per partner.  Complete 4 laps total for 40 Booyah Merkins and 40 pull ups.

    Al Gore

    Mosey to Basketball Court

    Shooters Choice:
    All PAX members get 3 shots from the foul line.  While shooting the shooter chooses what exercise the PAX will do while shooting.  Shooter can go as fast or as slow as they want with their shots.  If shot is made, move on to next shooter.  If shooter misses all 3, then all PAX members run length of 3 basketball courts and back and continue to next shooter.  All PAX members got 2 rounds, many excercises, listed below as many as I can remember.
    •Merkins
    •SSHs
    •WWII
    •Burpees
    •Monkey Humpers
    •Arm Circles
    •DQ
    •Carolina Dry Docks
    •LBCs
    •Sword Fight
    •Freddie Mercury
    •Grab your phone — Nice touch Jenny Craig
    •Jump Squats

    Mosey to Flag
    30 Secs of SSHs to complete

    Numberama, Namerama, YHC took us out.

    Announcements:
    See Viral for assistance with Non Profit Tool Bank
    Prayers for Rosie’s father in law having heart surgery

    NMS –
    YHC had thought long and hard about taking the PAX up Twin Team today but couldn’t convince himself to do it in fear of how dark the hill is.  But now after mentioning that, Rosie and Gumbo informed YHC its not too dark, so I have a Q in my back pocket.  Either way fun was had with some help of our good buddy Aisle 5.  YHC wanted to incorporate some basketball into the Q, but low and behold his basketball was flat and had no pump.  So leaning on Wilson to come through, same scenario, but he had a pump and a ball.  With a plan in place to pump the ball up in the clown car on the way to the AO, we were set.  Only to find out Wilson’s pump didn’t work halfway to the AO.  Thanks Wilson!  So back to the Twin Team hill it is no matter how dark it is.  But wait, as the PAX gathered and the deflated ball and YHC ‘s deflated plan is being joked about, Aisle 5 proudly announces he has a pump in his car! Aisle 5 you are the man!!  As for the free throws, ill just say we ran a lot.  Tons of mumblechatter and plenty of ribbing each other on their jumpers.  Also want to Welcome Hippa (FNG), another from the New Market nano region, if your counting that’s 12, but only Wilson is counting.  Strong work by all, good to see Viral and Beaker back out as well.  Have a great weekend with whatever you maybe doing!

  • 7 Mins/ 7 Burpees- Merkins Completion

    Nine SOJ gladiators showed up to Timberwolf this morning for a balmy 45 degree start to the day.

    COP-
    SSH x 20
    7 Burpees OYO – Explain later
    DQ x 10
    Helicopters x 10
    Copperhead Squats x 10
    Merkins x 10
    LBC x 15
    7 Burpees OYO

    Mosey to bottom of parking lot

    Triple Check-
    Exercise 1 – Flutter Kicks
    Exercise 2 – Lt. Dan
    Exercise 3 – Carioce to end of lot and back

    Indian Run the track from front of school.

    7 Burpees OYO

    11s – Track Style
    10 -1 One one side of track, continue around the track to do 9-2 on other side for a completion of 5 laps.
    Exercise 1 – Merkins
    Exercise 2 – Box Cutters

    Mosey to Tennis Courts
    Triple Check number 2
    Exercise 1 – LBC
    Exercise 2 – Hello Dolly
    Exercise 3 – Run

    4 Corners
    Corner 1 – 10 Burpees
    Corner 2 – 20 Monkey Humpers
    Corner 3 – 30 2 Count Mountain Climbers
    Corner 4 – 40 SSH

    Mosey to flag for Mary
    Flutter kicks x 20
    LBC x 10
    7 Burpees OYO

    COT-
    Numberama, Namerama, YHC took us out.

    Announcements –
    Don’t forget on Sundays, Off the Books run in Midlo, See Rosie or Honeymoon.
    Twin Team Q is open for tomorrow, the vote is a Mr Roper VQ.

    NMS
    YHC has been completely whipped by the Merkin challenge and the month of Gumbo, so it was not his intention to have any Merkins on the weinke today.  Hearing that Rosie only needed 60 to completion, we could not leave him hanging.  But with Rosie, there is always that extra “how in the hell did he do that” moment.  That moment came on the Track Style 11s, after he lapped a few of us and was kind enough to do an extra lap with us, YHC made sure that he was good with what we did and now his 5k merkins were complete.  To that Rosie responds “yea but I didn’t do 5k for the month, I upped it to 6k to push myself! My arms hurt hearing that! Good for you Rosie, awesome stuff man.  Also congrats to all of the other PAX members who completed the challenge, it was not an easy one.  Mumble Chatter was high this morning and started off with Honeymoon finding a burrito in the parking lot during COP, you never know what you will find at Timberwolf. The 7 burpees were not intended to be a part of the weinke, but Sparky was not happy about the departure time of 12 minutes before the Q was to start for the New Market clown car, stating its only a 7 minute drive.  Hence the 7 burpees added for the 7 minutes.  Great to see Vedder back out this morning as well as the Hallsley crew of Bobber and McRib 2 days in a row.  Strong work by all, have a blessed day gents!

  • Tennis Anyone?

    Eight Strong broke through the Fog right at 5:30am to take on what Twin Team had to offer.

    COP-

    SSH x 20

    DQ x10

    Helicopters x 15

    Copperhead Squats x 15

    Merkins x 10

    LBCs x 20

    The Thang

    Mosey to Tennis Courts

    11’s – Merkins and WWIIs – Happy Veterans Day

    Al Gore

    Lunge the length of 3 Tennis Courts then mosey to corner.

    4 Corners

    Round 1 – 10 Donkey Kicks, 20 Monkey Humpers, 30 Mountain Climbers, 40 SSH

    Round 2 – 10 Merkins, 20 Box Cutters, 30 LBC, 40 Carolina Dry Docks

    Mosey to front of School

    Partner up – 2 Rounds – 20 Counts Heels to Heaven while partner does wall sits

    Mosey back to Flag

    10 Merkins on your own

    COT

    Numberama, Namerama, YHC took us out

    Announcements

    HDHH – Southside on Weds – See pre blast

    Hampton Roads Convergence tomorrow

     

    NMS

    First and foremost, thank you to all of the veterans that have served this great country.  We thank you for your service and every sacrifice you have made to allow us to have the liberties and freedoms that we have, god bless you and thank you!

    With YHC already knowing that Honeymoon was going to be LIFO the PAX took off this morning with a good deal of mumble chatter.  Once Honeymoon arrived we were glad to see he found Jenny Craig wondering around the parking lot wondering where the PAX went, good thing Honeymoon knew where to go, it could have been Flipper  wondering the AO all over again as Rosie pointed out.  Also glad to have Wilson back after his pinky finger kept him sidelined at Timberwolf yesterday, bad news is he had to catch up on 2 days worth of chatter and what i like to call “Wilson complaints”, thank you Mr. Roper for running with Wilson during the 11s.  We also learned that even if Rosco does not post, someone will pick up his counting technique…New rule out of SOJ, its no longer 5, you call it out as “Dats 5”.  Once the 11s got started the PAX realized that the tennis courts at Twin Team are twice as big as SOT, it made for a lengthy start to the workout.  Great work by all today, Tatu crushed the 4 corners like a champ and great to see Cerrano out for his 3rd post.  I know it gets old hearing it, but New Market is still growing, 11 strong now out of the hood.  Everyone have a great day, thank a vet, and be kind to one another!

    Marmaduke