Author: POG (Pot of Gold)

COP

1st round- 1 Burpee at every mailbox around the main loop.

2nd round- 5 squats at every left mailbox around the loop.

21s (7 half up, 7 half down, 7 full) curls with a rock, run do 10 jerkins, run to stop sign and back. Plank for six and do 10 plank jacks together.

Did 4 rounds of that until 6:15am hit.

Strong work by all!

One year ago I came out to my first F3 workout- The Murph. So I figured I’d show some anniversary love by doing it again.

Run a mile

10 rounds of 10 Jerkins (no pull-up bar in NewMarket), 20 Merkins, 30 squats

Run another mile

Finished in record time with 15 minutes to spare so we did some core work, 2 rounds of donkey kicks, finished with a few rounds of curls with rocks (Wilson picked one that was 100 lbs ?? )

Great work guys! Glad to lead this group and be a part of F3.

6 posted this morning. After two days of mostly running, lower body and abs, I decided New Market needed some upper body work.

COP: SSH, DQ, Imperial Walkers, Cherry Pickers, Merkins

Go grab two rocks (one big, one small). Start with 10 curls (starting with big, switch if needed) run across parking lot and do 10 jerkins, run back and do 10 more curls. Do 10 curls every time and decrease jerkins by 1 until done.

One side of parking lot 10 merkins, run across for 9 burpees, back for 8 merkins, across for 7 burpees, etc.

Back to the rocks for rounds of arm circles, curls, overhead press, merkins, arm circles, Carolina dry docks, arm circles, rock swings, and more arm circles.

Well done guys! I hope everybody’s arms are as sore as mine right now.

COP: SSH, DQ, Cherry Pickers, Merkins, Arm circles, Helicopters

Red Barchetta-Run down hill about 100 yards do 100SSHs, back to the start point, run 75 yards 75 mountain climbers back to start, run 50 yards 50 LBCs back to start, 25 yards 25 merkins back to start, 10 yards 10 burpees back to start.

Run to the other side of the neighborhood

Paula Abdul’s- Two steps forward one step back using mailboxes. 10 mailboxes total, at each mailbox do 10 squats. Wait for six at the last mailbox.

Run back down to the clubhouse, for rounds of donkey kicks (a POG favorite).

Finished with a round of Mary, Wallsits, Howling Monkeys.

7 men + 1 FNG (Punxsutawney’s son) came out for a nice and easy 45 minute workout this morning.

COP: SSH, DQ, Jazzercise, Cherry Pickers, Merkins, Imperial Walkers, Copperhead Squats.

Mosey to the top of the hill to start a prostitute. 4 stations were- 10 merkins, 20 WWII’s, 30 Squats, 40 LBC’s. Every time at the top of the hill do 3 burpees. Some guys did 6 times up the hill, others did 5.

With the PAX done and talking about how much they hate that hill we mosey down to the bottom. Decided to go up again this time stopping at 3 mailboxes and doing around the clock merkins (5 in each direction at the first one, 4 at the second, and 3 at the third).

Back down the hill to the parking lot for Ring of Fire. Merkins, Planks, Howling Monkeys, Burpees, SSH’s, finish with a round of monkey jumpers.

Great work guys! You all crushed it today. Big shoutout to FNG (Adu), who kept up with the PAX for the entire workout. Great work!

6 committed but 2 apparently couldn’t fight the fartsack. 4 showed so my plan for doing a triple check wasn’t going to work, so Plan B it is…make stuff up.

COP: SSH, DQs, Jazzercise, Copperhead Squats, Merkins

Run to the top of the hill, 10 Merkins, 10 WWII’s, 10 squats, run to the next intersection same exercises, next intersection same.

Grabbed some blocks from a house being built. We all took our guess on how much one block weighs (answer: Google says 35lbs.)

21’s (7 half curls starting from the bottom going halfway up, 7 half curls starting from the top going halfway down, followed by 7 full curls), 10 Squats, 10 overhead press, 10 front swings. Run about 100 yards and do 20 merkins, back to the blocks for round 2 (same exercises), run and do 15 Merkins, back to blocks for round 3, run and do 10 Merkins, back to blocks for round 4, Run and do 5 Merkins, finish after round 5.

On the way back to the parking lot, 2 burpees for every 3 mailboxes.

6 minutes left for Mary.

Numberama, Namerama….

Strong work boys!

After a lot of fartsacking only 1 showed for the POG New Market Q. It could have been that it was a little colder than it has been the last few days, or that there was a chance for rain……or deep down did they have a feeling POG was really going to bring it. Who knows…

COP

Helicopters, DQs, SSH, Copperhead Squats, Cherry Pickers, Imperial Walkers

Thang

In honor of Cooper’s birthday(Marmaduke’s son), I decided we would start with “The Cooper”. Since we don’t have a track we used the hill in the neighborhood. 10 Burpees, 10 Squats, 10, Merkins, Run up the hill and back, 9 Burpees, 9 Squats, 9 Merkins, Run down to the stop sign and back, Going down to 0. Even numbers run up the hill, odd numbers run to the stop sign. (My original plan was to go up the hill on all numbers, but decided to change it at the last minute).

Next up: 25 WWII’s, 50 double count American Hammers, 75 LBCs, Hold Plank for 1 minute

Starting at one curb of the parking lot do 10 ball dippers, then do lunges to the other side to do 9 ball dippers, back across for 8, back and forth going down to 0.

Another round of 25 WWII’s, 50 double count American Hammers, 75 LBC’s, Hold Plank for 1 minute.

Strong work today Nancy! Glad I wasn’t out there doing it by myself and definitely glad we didn’t go uphill every time.

Everybody stay safe out there!