Tag: Satan’s Hill

Sparky Showed up to lead a Tabata Beatdown.

8 round, 8 Circuits 20 Seconds on 10 off.

Broad Jump Burpees

Curls

Windshield Wipers

Merkins

Jump Squats

Overhead Press

Ball Slams

Shoulder Taps

Fun was had by all

Wilson took us out!

7 Beasts showed up to NM clubhouse today for a hot potato. Passing the tater became quite the game this morning as several PAX had options up their sleeve.

COP – SSHs, Copperhead Squats, Merkins, Arm Cirlces, LBCs, Scorpion kicks, Flutters

Wilson- 4 Corners – 10 Merkins, 20 WWIIS, 30 LBCs, 40 Squats

POG – Escalating Mailbox Suicides – All the way up to 6!

Beaker – Dora – Runner and 400 SSHs

Hermes – Build a beast – An array of kickboxing, merkins, WWIIs, and jump squats!

Back to the Flag – Round of Mary

Numberama, Namearma – Hermes took us out!

Duke

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.

Two of New Market’s finest posted on sultree drive with a sultry morning to greet them for the billy madison back-to-school beatdown. Nancy lead off with a typical assortment of COP stretches, merkins, LBCs and such. With sweat angels already on the ground inside of 5 minutes, we were off to the end of the lot to do The THANG.

It included boulders to rock our biceps and our shoulders.

3 exercises (1st and 3rd repeat) before each of 12 rotations. 6 rotations were lead by Nancy “the Rock” Lopez and included exercises followed by a run around the perimeter of the lot. Exercises were an assortment of 12 of everything – rock curls, rock press, rock skull crusher, rock tricep press…you get it.

turn it over to Herme – now the last 6 rotations. A variety of abs, merkins, more rock curls, etc. The exercises were followed by an array of advancing exercises to get across the lot – lunges, side shuffles, Bernie sanders, karaoke, front kicks, kung fu shuffle and possibly more. About the time I started wondering if it was raining, misting, or our own personal parking lot-moisture-filled cloud descending upon us, we saw New Marketeer Rosetta run by on his way to slay some miles.

With the graduation ceremony in full tilt, we did some Mary and finished the sultry full body sculpting postgraduate class with hand-release merkins.

Prayers to our Good God in the name of Jesus. Be safe, watch out for snakes and Rock on brothers.

7 Warriors showed up in the light rain this morning to see what the VQ brought! Paint soon followed!

COP

SSHs x 25

LBCs x 25

Freddie Mercury x 25

Arm Circles x 15

Mosey to top of the Hill

Four Corners Round 1 – 80 Squats, 40 WWIIs, 20 Merkins, 10 Burpees

Round 2 – Pax Called Exercise on loops around block. Mailbox Numbers

Mailbox’s that end in 3 – 3 Monkey Humpers, End in 5 – 5 Burpees, End in 7 – 7 Mountain Climbers, End in 0 – 10 Merkins

Back to Clubhouse

Ring of Fire x 2, 40 More Squats

BURPEE Suicides x 5 at each stop

Grab a coupon – Curl Ring of Fire x 2

Back to Flag

Numberama, Namerama, Recall took us out

NMS:

Awesome VQ by Recall, way to bring the pain brother!!! Also shout out to Beaker who arose from the dead to post this morning! Strong work gents!

5 Beasts, and one skunk graced the presence of the gloom this morning in New Market. With the skunk lingering near the clubhouse, the PAX quickly moved to another location.

COP

Helicopters

SSHs

Imperial Walkers

Copperhead Squats

Jazzercise

Mosey to front of hood, 5 Squats at every man hole

Suicides by Street – Every Street is your marker.

Street 1 – 20 WWIIS

Street 2 – 40 Dry Docks

Street 3 – 10 Burpees

Reverso but add 4th Street with 20 Crunchy Frogs

Back to the flag, 5 merkins at every man hole.

Numberama, Namerama, YHC took us out.

Recall VQ tomorrow!

Strong work Gents! 3.3 miles registered today!

Duke

Two plus Annie dog hit the pavement and enjoyed the morning for around 4.5 miles!

Four brave warriors arose from the fartsack to start the short week off right. YHC was first to arrive so I took the Q.

COP 30 SSH’s, 10 DQ’s, 10 Cherry pickers, 10 IW’s, 10 Russian soldiers, 20 LBC’s, 15 Flutter kicks. Time to Mosey… up hill on Otterdale to opposite entrance.

The second installment of the cul-de-sac tour. Run to the end of the curl-de-sac perform Q called exercise, run back do exercise again. Rotate between planking and AG’s for six. All exercises were 20 reps.

1st Squats, 2nd (double sac so total of 60 reps) merkins, 3rd (another double) Dollies, 4th Carolina drydocks, 5th flutter kicks, 6th Rosalita’s, 7th Plankjacks, 8th WWII’s. Hold 6inches for 45 seconds, hold plank 60 and 3 burpees just so no one can claim YHC never calls Burpees. Times up

YHC took us out in prayer. Solid work this morning. 3.5 miles logged according to YHC’s watch. Wilson looked aerodynamic with his new helmet but it did not speed him up. POG and Rosetta set the pace.

Seven men jumped from the sack to attack the weekend! NM PAX worked extremely hard this week leaving NOTHING in the tank. GREAT job men!

After a short COP, we moseyed over to the Villages where YHC puled a card from Marmaduke’s deck of pain. Manhole suicides. We did six rounds with each round doing 10, 20, 30 & 40 of called out exercise. Looked good on paper!

Two 2.0’s entered the gloom and KILLED it. Welcome to Chuck (Cam Branch) who is a BIG NY Giants fan, but also loves basketball and his favorite player is Sequan Barkley, which then brought up Charles Barkley……….hence Chuck. At least he did’nt get Riggins! Welcome young man! Found the attached video and it is soooo great to watch sports again, even if its the Giants! Go BILLS!

YHC took us out. Go attack the weekend gents.