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…

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…

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…

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…

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…

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…