Author: Lug Nut

  • Are my eye’s are playing tricks on me?

    Five strong mosey into the gloom

    The Thang
    Mosey to grass next to the entrance
    COP
    20x SSH
    20x Hillbillies w. Jville hops
    20x LBC
    20x something else
    Mosey .6 miles to the football field at CHHS

    Bleacher Run
    6 sets of stairs running along the home team bleachers
    Rinse and repeat 3 times

    Sprints
    Go to the 100M line on the track
    Sprints at 85% for 100M, mosey back
    Rinse and repeat 4x
    Mosey .6 miles back to SCMS

    6 Minutes of Mary-Dealer’s Choice
    LBC, Crunchy Frogs, American Hammer, Crab Cakes, single leg flutter/dollie, LBC
    COT

    Moleskin
    YHC, aka co-War Daddy, wanted to get some running and speed work into today’s Q. Ever heard the phrase “be careful what you ask for, you just might get it”, YHC got it.

    If someone wanted to test their speed training results YHC recommends not compare oneself to Rosie, Mini Me, Johnsonville, or Bobber. On the other hand if you are looking for inspiration and motivation YHC cannot think of a better Pax to share the gloom.

    The bleacher run provided an additional level of difficulty running down the stairs. Evidently the lines in the stairs, along with a slightly different color, along with darkness, create an illusion of where to plant your foot. You had to be there to understand.

    Great to have Mini Me visit SOT again, while doing the COP the pax was flagging down cars to pull into SOT. Low and behold a silver car slowed and pulled into the lot. The pax was a little surprised that our efforts had actually worked!

    Bobber is incredibly close to his VQ. Can’t wait for that day.

    Great work men!

  • Copy Cat

    4 strong mosey into the gloom on a dark Wednesday morning.

    COP
    20 x SSH
    15 x Abe Vigoda
    20 x LBC
    20 x Crab Cakes
    15 x Imperial Walkers
    15 x Hillbillies w/ Jville hops

    mosey to the bleachers in center of the track

    Wendy
    200M 30 x Box Jumps
    200M 30 x Muscle Ups
    200M 30 x Dips
    200M 15 x Burpees
    200M 30 x Derkins
    200M 30 x Merkins
    200M 30 x Box Jumps
    200M 30 x Monkey Humpers

    mosey to path in front of tennis courts

    10 Minutes of Mary – Dealers Choice
    LBC, flutter kicks, scissor kicks, cross leg lifts x2, dollies, ww2, Alabama prom dates, box cutters

    COT

    Moleskin

    YHC was still hurting from the beatdown Toga brought to NoToll, so why not rinse and repeat? Well not exactly the same but very close.

    Gumbo was back fresh off of a multi-week vacation posted in his typically strong fashion. He and DK effortlessly dominated the run. DK on the other hand had posted at NoToll and had the misfortune of the Copy Cat rinse & repeat. While YHC felt the workout would never end, DK wondered aloud why it felt so short?

    Bobber continues to excel and is clearly ready for his VQ. It should be any week now.

    Peace

  • Run, Rest, Run, Rest, Run

    The pax at SOT was small in numbers but large on effort!

    COP
    21 x SSH
    15 x Abe Vigoda

    Mosey for 1 mile to CHHS 3rd entrance, jog around school and meet in front of tennis courts

    5 minutes of Mary
    20 LBC
    10 Cross Leg Lifts (each leg)
    20 Hello Dollies
    20 Rosalita’s

    Mosey to the track and into the home team bleachers
    Bleacher Run
    7 x run up/down mosey to the next rail, rinse and repeat

    5 minutes of Mary
    20 LBC – downhill
    20 Pole Smokers
    20 LBC – uphill
    20 Superman

    Mosey 1 mile back to the SOT parking lot

    COT

    Moleskin

    YHC was happy to see Wilson roll into the parking lot this morning, for a moment I thought SOT may be a pax of 1 again. A decent amount of mumble chatter occurred today mostly in an effort to slow down Wilson by engaging him in conversation. Kind of worked, kind of didn’t.

    All in all great morning to get up and get some exercise.

  • Wildlife and Bleachers

    Hopeful that TYA would make an appearance on the southside but disappointed two strong moseyed out for a fox and hound style run by the river.

    The Thang
    Leave Bettie Weaver and make a left on James River Road, right on Riverton Ridge. At the circle the fox runs back and the hound finishes the “square” approx. 1/2 mile further then chases the fox back to James River Road and into the James River Park loop. Exit the park and run to the James River High School football field for home and away bleacher run followed by an extra lap for the hound to give the fox a little hope. Run back to Bettie Weaver for COT.

    Moleskin
    Today the fox (3.5) was caught by the hound (4.5) on multiple occasions. YHC understands that in itself is not unusual, the wildlife on today’s run however certainly were.

    First sighting of two deer was rather uneventful, 2nd sighting was a little different as the young buck stood just off the road to watch YHC jog by, 3rd sighting was the same young buck 1/2 mile away standing on the road looking at me as I jogged by no more than 10 feet away. YHC has seen “When Animals Attack” on TV and was a little weary of the strange occurrence. But it doesn’t end there…

    Nearing the finish of the run the YHC was caught and passed for the final time by Gumbo, a fox who must have been upset by this runs across the road carrying an object in its mouth. When the fox sees Gumbo he stops and drops a head of a deer in the road and runs off into the woods. But it doesn’t end there…

    After the COT and some casual discussion of current events YHC hops in the car and heads out of the neighborhood onto Robious Road. No less than a 1/2 mile away a sheep, yep a sheep, comes running out into the road. Fortunately, for all involved the Chevy SS has a great breaking system! It does make me wonder however, what was the sheep running from? Where was TYA?!?

    AO change for tomorrow, Robious Elementary School baseball field 0530.

  • Bernie, Backwards?

    Four strong mosey into the gloom
    The Thang
    Mosey to tennis court

    COP – Global Warming
    20x SSH
    20x Arm Circles both ways
    20x Imperial Walkers
    20x LBC
    Mosey to the other end of the tennis courts

    Tracers – Partner Style
    mirror all lines touched, rotate 4x
    Mosey to the football field sideline

    Elevens
    Across football field
    1 LBC / 10 Merkins
    2 LBC / 9 Merkins
    Etc…
    Reverse and repeat

    Triple Nickle – Bernie Sanders
    Run up hill backwards/mosey downhill forward
    Slide step up/downhill
    Run up hill/backwards down hill
    5 Moses Malones at the top/5 Bobby Hurleys at the bottom

    Mosey to the shovel flag
    Howling Monkeys
    3 rounds
    COT

    Moleskin
    YHC aka War Daddy attempted to bring the heat this a.m. only to find the members of the PAX were willing and ready. A couple of new exercises thrown into the workout was not enough to slow down this group.

    The Tracer’s seemed like a good idea until YHC’s watch fell off which promptly led to Gumbo delivering the knockout blow. You may wonder how a watch falling off affects foot work. I’m not sure either, I just remember getting back up off my 6.

    Items learned today; Rosie, Bobber & Gumbo can easily count to 10. Bobber can even count to 20. YHC is thankful!

    YHC has commissioned a search party to find the missing south side PAX members. If anyone can help locate former SOT standouts: Wilson, Oyster, Aisle 5, Antivirus, & Iron let them know we meet Wednesdays 0530.

    Extra Credit available 0500 for a pre-workout run next Wednesday.

    Great work guys!

  • Why are there so many doors?

    Three strong mosey into a beautiful dry morning

    The Thang
    Mosey to the corner of the tennis courts
    Karaoke inside length of fencing

    COP
    20x SSH
    20x Arm Circles both ways
    20x Imperial Walkers

    Mosey to the front door of gym

    Door to Door –
    Follow the path around the school and at each door (with glass) and add 1 merkin and x2 lbc’s. A door without glass do 5 burpees. Merkin count up to 20 then back down

    Mosey to the shovel flag

    COT

    Moleskin

    This is the shortest backblast YHC has ever composed; not to be confused at all with the easiest workout ever. The goal for the pax was to make a complete loop of Swift Creek Middle School, today’s group completed 75% of the challenge.

    Final count from my very foggy memory is 390 merkins, 780 lbc’s, 25 burpees

    Great work men!

  • Ode to Johnsonville

    8 strong mosey into a beautiful morning

    The Thang

    Mosey to the center of the bus loop
    COP
    20x SSH
    20x Imperial Walkers
    20x LBC
    20x Jville Hops
    15x Abe Vigodas

    Short mosey to the edge of the grass

    10 minutes of burpees

    Mosey to the football field

    Beast
    LBC’s
    WW2 situps
    Hillbillies
    Carolina Dry Docks
    Monkey Humpers
    Jump Squats

    Mosey to the front of the tennis courts

    Bearway to heaven

    Bear crawl up 1 merkin
    Crawl bear down 2 merkin
    Bear crawl up 3 merkin
    Crawl bear down 4 merkins

    Backwards run up 5 merkins
    Bear crawl down 6 merkins
    Backwards run up 7 merkins
    Bear crawl down 8 merkins

    Mosey to the parking lot

    Ring of Fire 2x
    5 merkins & plank

    Moleskin
    Great turnout for SOT this morning. Good to see Kotter’s; Wilson, Aisle 5 and Antivirus.

    Welcome to FNG Bobber. No slouch here Bobber kicked some butt, well done!

    After 1.5 years YHC still cannot figure out how to count the Abe Vigoda, clearly the most difficult exercise in the F3 arsenal.
    Rosie, DK and Johnsonville led the way in most exercises, well done guys. Props to J’ville for taking on the 100 burpees in 10 minutes. That was awesome. Cannot stress enough the entertainment value the j’ville hops provided during the COP. One of the all time highlights.

    Shout out to Antivirus for making it out after a back injury. As I read a couple of weeks ago it doesn’t get easier, you only get stronger!

    Oh yeah, props to DK for leaping a barrel rolling Wilson coming down the hill. Might use that as a future exercise.

    Great work men!

  • Happy Birthday SOT!

    The Thang
    Mosey to the bus loop
    COP
    20x SSH
    15x Mountain Climbers
    20x Imperial Walkers
    40x LBC
    20x Imperial Walkers
    15x Mountain Climbers
    20x SSH
    Zombie Walk
    To middle of bus loop then jog to Tennis Courts
    Escalator Four Corners
    10 Merkins
    10 Merkins, 20 LBC
    10 Merkins, 20 LBC, 30 Deep Knee Bends
    10, Merkins, 20 LBC, 30 DKB, 40 SSH
    Plank & unwind
    40 SSH, 30 DKB, 20 LBC, 10 Merkins
    30 DKB, 20 LBC, 10 Merkins
    20 LBC, 10 Merkins
    10 Merkins
    Rinse & repeat
    Mini Beast
    At the end of each court (4) do 50 LBC to plank
    Rinse & repeat
    At the end of each court to 10 Merkins to plank
    Rinse & repeat
    Lunge back & across
    Mosey to the Shovel Flag for COT

    Moleskin
    One year ago YHC Q’d the first Source of Truth AO on a cold and semi-frozen morning. The beatdown was challenging in it’s day. One year later YHC wanted to see if it was possible to duplicate the workout, this time however the pax would repeat each exercise TWICE. Mission Accomplished!!

    It was quiet in the gloom as only Swirly and YHC were the only ones to post. Swirly continues to contribute a powerful effort in the beatdown motivating YHC to keep pushing forward. I saw an F3 post last week that said “It won’t get easier, you just get stronger” and we proved that today.

    Well done Swirly!

    Peace

  • A new Record for SOT

    12 strong moseyed into the gloom.
    The Thang
    Mosey to the front of the school
    COP
    20 x SSH
    20x LBC
    20x Imperial Walker
    20x Shoulder Taps
    20x Crab Cakes
    Mosey to the basketball court.
    Blackjack – length of basketball court
    20 merkin/1 LBC
    19 m/2 LBC
    18 m/3 LBC
    So forth and so on until numbers reverse
    Mosey to hill in front of Tennis courts
    Triple Nickle 5/5/5
    Monkey Humpers
    Ballerinas
    Circle Burp
    Feet chop and drop for 2 burpees (12x)
    Clock Merkins
    1 round 10 each
    Clock LBC
    2 rounds 10 each
    Ring of Fire
    Air Squared position
    3 each around and back
    COT

    Moleskin
    Record numbers posted at SOT this morning.

    YHC was still recovering from yesterday’s Nifty Fifty and had thoughts of adjusting the morning beatdown to compliment yesterdays (ie. Burn out a different muscle group), however in true F3 fashion the PAX set a blistering pace and destroyed another chest & core workout.

    Welcome to Transporter and 2 fng’s, Nacho Libre and Deflator, from Charlotte. They crushed it.

    The typical F3 Elite level athletes, Splinter, Rosie, Wilson, HoneyDo, and Swirly represented as they always do.

    As you would expect however, the Platinum level athletes continue to dominate; Ricky Bobby, Bleeder, and Dos Equis. At least that’s how YHC recalls!

    Transporter invited/reminded the PAX of the 5 year F3 celebration coming up in March.
    https://www.universe.com/events/5-years-of-f3-tickets-charlotte-C23H8T

    GREAT work by all men, well done!

    Toga’s on Q at 45MoM – don’t miss it
    See TYA about BRR
    Bring your bike to RAMM Gears

  • Christmas Eve’s eve

    10 strong moseyed into a damp but not yet rainy gloom.
    The Thang
    Mosey to the concrete in front of the trailers
    COP
    23 x SSH
    23x LBC
    23x Don Quixote
    23x Hillbillies
    23x Freddie Mercuries
    23x Crab Cakes
    Mosey to the top parking lot.
    Advent Calendar – 23 reps of each and lap around bus loop
    Merkins
    Flutter kicks
    Sumo squats
    Diamond merkin
    LBC’s
    Lunge
    Werkins
    Hello dollies
    Jumpers
    Carolina Dry Docks
    Box Cutters
    Imperial Squat Walkers
    Mosey to flag

    Ring of Fire
    Air Squared position
    3 each around and back

    COT

    Moleskin
    The asphalt was a little damp this morning but nothing the SOT Pax couldn’t handle. The theme of Christmas Eve’s eve provided a nice opportunity to do 23 of each exercise. The Pax crushed it!

    YHC arrived early to place the “advent calendar cards” in the parking spaces only to be met by a very early arriving Oyster. YHC was fearful Oyster would accidently blow up the plan but it was early enough that he was still partially asleep.

    Evidently Bleeder was picked up by Swirly somewhere on Powhite. Rumor has it he had forgotten to attach the smart tag to his bicycle. To Bleeders credit/rehab he rode 2 laps for every 1 the pax ran (13). Beating YHC every time, not that anyone was counting of course.

    Immediately after Aisle 5’s burpee infested Q last week YHC signed up for today. The mission was to tax every muscle used in a burpee, but lead a burpee free workout. Sorry Wilson.

    Ricky Bobby was on time but last in the lot. Watching the headlights turn in the Pax curiously could not figure out who/what vehicle was arriving. This is pretty unusual considering the rumble the mighty SS typically emits. Ricky Bobby we do not have a noise ordinance on the south side, OPEN her up!!!

    Highlight of the morning for YHC had to be Splinter and Honey Do bringing FNG Bass Pro to the AO. The youngest FNG ever to post at an F3 Richmond workout. Splinter was overheard telling her to pace herself early in the workout. Bass Pro never faulted, and often was waiting on Splinter to catch up on the runs. Well done Bass Pro, welcome to F3.

    Merry Christmas & Happy New Year!

    Saabs VQ tomorrow at 45 minutes of Mary