Author: Lug Nut

4 strong venture into the gloom.

COP
25 x SSH
25 x LBC
23 x Crab Cakes
20 x Air Squared

Mosey 1.7 miles to Southside Speedway ticket booth

10 x SSH
10 x sit ups
6 x slow bending squats = number of laps completed by Bleeder in early racing career at SSS
1 x sumo squat = lap almost completed by The Sheik

Mosey 1.7 miles back to the parking lot

15 x air squared

COT

It was a nice change of pace at SOT this morning. YHC has always wanted to run to Southside Speedway and the crew of athletes this morning created an opportunity to make that happen.

A big SOT welcome to Rosey for joining the pax this morning. He didn’t get to see much of the AO but clearly is a pretty sporty runner. Nice job!

Swirly and YHC wore gear completely the opposite of what one should wear on a dark 3.4 mile journey down the road. Fortunately Bleeder saved the day by wearing Day-Glo socks. Yep, that’s all the light we had. The good news is most Southsiders on the road this a.m. never saw us so it wasn’t much of an issue.

Until next time,

Peace

4 strong moseyed into the gloom.
The Thang
Mosey to the field next to the baseball diamond
COP
25x Imperial Walkers
25x LBC
25x SSH
25x Freddie Mercuries
25x Hillbillies w/ Jville hops
25x Crab Cakes
20x Air squared
Mosey to the football field.
Beast
Merkins
Flutter kicks
Sumo squats
LBC’s
Werkins
Backward Run Burpees
Mosey to poles
Pole Smokers – Indian run
1st man 5 pole smokers
Rest of pax holds heels 6” off ground or dealers choice
Pax rotates through poles Indian Run style
Mosey to the parking lot

COT

Moleskin
YHC believes this is the first time SOT has had a majority of Southside’s post to the gloom. That’s nice considering it is the southernmost point of F3 Richmond. Maybe SOT should be renamed Key West?

Originally YHC thought we had an FNG this morning, but it turned out to be Wilson. Welcome back! It was really nice to have you back, plus it made the whole awkward situation of explaining to M.Wilson why we were doing the COP in your front yard this morning.

That’s about it, See you next time.
Peace!

The PAX was 3 strong on a cool crisp morning entered the gloom.
The Thang
Mosey around the school to the baseball fields
COP
13x Air Squared
21x Alabama Ass Kickers
10x Alternating Shoulder Taps
20x American Hammer
20x Ballerinas
Mosey to the track
Bojangles Biscuit
2 laps – sprint straight, mosey corners – rinse and repeat the opposite direction for a cool mile.
10x Bobby Hurley’s each lap
Mosey to track hill
Bearway to Heaven (+ ascending curb crawl)
Bear crawl up hill and jog down, increase by 1 burpee each time, up to 13
Mosey to gym side of school
Ascending Testicles
10 derkins at 15 degrees
10 derkins at 45 degrees
BTTW
COT

Moleskin
Without the moon in site the gloom was VERY dark once again.

YHC created the workout based solely upon exercises listed in the A’s & B’s of the F3 website. This was a nice change of pace from the traditional COP and core workout. Only issue was remembering the names of exercises YHC had only practiced and not yet executed. Still Weinki free!!!!

Surprise guest Mini Me (N. Charlotte) & Swirly graced SOT with their power packed energy level. Mini Me is especially impressive on the BTTW. He explained his skillful craft has come with many tumbles over the last couple of years.

Swirly of course brought the steady driven performance YHC has come to expect. His knees are still bothering him after the BRR, which may explain the reason he did not lap me during the mile run. Get better Swirly.

Have a good one guys, See you next time!

3 strong moseyed into the deep dark gloom on a great end of summer morning.
The Thang
Mosey to the center of the bus loop
COP
25x Imperial Walkers
25x Freddie Mercuries
25x Happy Jacks
25x Little Baby Crunches
25x Crab Cakes
25x Flutter kicks
Mosey to baseball field
Terrance Gore (fastest man in baseball) rotating leadoff
Sprint to 1st, mosey back to plate
Sprint 1st to 2nd, mosey back to plate
Sprint 1st to 3rd, mosey back to plate
In the park homer
Rinse and repeat
Mosey to the football field
Broad Jump Burpees – 50 yards
Lunge back
Rinse & repeat
Mosey to poles
Pole Smokers – Indian run style
1st man 5 pole smokers
Rest of pax holds heels 6” off ground
Pax rotates through poles Indian Run style
Mosey to hill
Clock Merkins
2 merkin and rotate like a clock +1
COT

Moleskin
YHC was pleased to see Swirly and TYA join the fun this morning, otherwise it would have been a pretty quiet gloom.

The never ending pole smokers were brutal. I believe they multiplied while we were smoking.

That’s about it, See you next time.
Peace!

The Thang
4 post to the Gloom on a dry but humid morning.

Hallelujah Mosey to the grass area in front of the school
COP
15x Don Quioxte
30x SSH
30x LBC
30 x Imperial Walkers
15 x Jumpers
Hallelujah Mosey to the basketball court
Super 21
Under each basket do 1 merkin/1 lbc increase by 1 each
Rotate through until you reach 21 merkins/21 lbc’s.
#1-8 merkin/ww2
Jog down & back
#9-16 werkin/flutter kick
Jog down & back
#17-21 carolina dry dock/lbc
Hallelujah Mosey to the track
Griff
800 meter run
400 meter backwards
Hallelujah Mosey to poles
4 minutes of pole smokers
COT
Moleskin
YHC thought I might be flying solo today with the BRR athletes resting for their upcoming adventure. I could not have been more wrong.

Wilson made a rare and early citing at SOT today, it was good to have him and his mumble chatter back.

Toucan brought forth an excellent effort this a.m. Despite prior week consumption issues he excelled throughout, there was a little concern on the pole smokers that what goes in might come out. Fortunately, all went well.

While doing the COP YHC must have closed my eyes doing lbc’s. When I reopened them all of a sudden Toga had appeared, it was an I Dream of Jeannie moment. I’m not sure that’s a dream? Maybe a nightmare? All good Toga rocked it in a very casual way.

Good work men.

5 post to the Gloom on a dry but humid Wednesday morning.

The Thang
Mosey to the grass area behind the school
COP
25x LBC
20x SSH
25x LBC
20 x Imperial Walkers
25 x LBC
20 x Don Quixote
25 x LBC
Mosey to the center field
8 contra little baby jumper crunches
Mosey to the football field
Escalating Four Corners
20 x WW2 sit ups
20 x flutter kicks
20 x Russian twist
20 x Hello Dollies
Rinse & repeat x4, add 5 to each on final 2 circuits
Mosey to front steps
Triple Check
Moses Malone’s
Pole Smokers (20)
Pole Press
Mosey to the parking lot
COT
Moleskin
YHC was hoping to up the ante on the core this morning. 516 ad exercises did it.

I was hoping to craft a witty moleskin this morning but one of our most valued associates left the office in an ambulance this morning and it quite honestly has me quite concerned. A quick prayer for her well-being would be greatly appreciated.

Thanks!

5 post to the Gloom on a humid morning.

COP

Mosey to the front by the road
25x SSh
30x LBC
25x Imperial Walkers
25 x Don Quixote
+1 burpee for each car that passes during the COP.
Mosey to basketball court

Ark Loader Suicides
Finishing where we left off last week shooting free throws
Inchworm suicide
Bear crawl suicide
1 full suicide per missed free throw
Mosey to front steps

Steps of Merkin
5 inclined pushup each step (2x)
5 declined pushup each step (2x)
Jog around light pole (2x)

Triple Check 3x
Step ups
Al Gore
Run around loop
Mosey to batting cage

Triple Check 1x
Moses Malones
Wall sits
Run around tires and back on the broad jump track into the sand pit
Mosey to the parking lot
Ring of Fire
5 Merkins 2x
COT

Moleskin
A small but mighty crew posted this morning for an entertaining workout

Isle 5 got the morning started right by jogging to SOT. He was channeling his inner Sippy Cup and carrying two bottles of water.

Under the pressure of a crab walk suicide Wilson steps up and makes the free throw, the first of the PAX to do so I might add. Well done, YHC thanks you for saving me from the crab walk.

Wedding Singer has some hidden jets in his shoes. During the Triple check he ran with YHC during the first 2 legs and smoked me on the 3rd. YHC did not run slowly on the 3rd leg.

TYA is great!

Rock solid, no man left behind crew of guys today.
Well done!

The PAX was 11 strong moseying into the gloom on a beautiful and slightly damp morning.

Mosey to the trailers
COP
25 X Imperial Walkers
20 x Jumper Squats
21 x Crab Cakes
30 x LBC’s
Mosey to the football field
10 Minutes of Burpees
On the track
Wallanaka track exercise
Split into 3 groups
Run to group and do the appointed exercise until PAX returns
Rinse and Repeat x2
plank
merkins
squats
lunge
flutter kick
mosey to basketball court
Old School hoops practice
Defensive slides x 3
Inchworm suicide
1 full suicide per missed free throw 6x
Mosey to the parking lot
COT

Moleskin
Impressive turnout this morning from all sides of the river.

Props to Ricky Bobby for choosing 10 burpees a minute on the 10 Minutes of Burpees exercise. I’m not sure he completely understood what he was committing to but got very very close to doing all 100. Well done.

BT won the Dukes of Hazzard award sliding in at 5:29:50. I’m betting there’s a Hazzard County in Tennessee as well.

TYA beat the bell by 1 minute. Oh so close but right on time. What if he had been late, Conspiracy has several suggestions I’m sure.

YHC was quite impressed with the lack of free throw shooting abilities. Hoping for one or two extra suicides would have been appropriate for today’s workout, 6 extra suicides pretty much did me in. Surveys show all those who did not shoot would have made it.

Gene Pool and Bonzo explained that suicides are now called Cupcakes. It is interesting to note that Bleeder used his marketing skills much more effectively today promoting the Bake sale, at Parham Rd Exxon (807 E. Parham Road) Friday 11 a.m., evidently its all about the cupcake.

Have a good one!