Author: Lug Nut

The PAX was 5 strong including an FNG as it entered the gloom on a glorious morning.
The Thang
Mosey to the track
COP
20x SSH
21x LBC’s
20x Crab Cakes
20x Imperial Walkers

Track work
Karaoke 100 meters 2x jog corners
Backwards run 100 meter 2x jog corners

Field Trip
Mosey past tennis courts and into Old Hundred Mill subdivision for 1+ mile jog

Track work
50 lbc’s
25 dips & 1 lap
25 dips & 1 lap
50 lbc’s & 1 lap
Mosey to parking lot
COT

Moleskin
Welcome to FNG, Shakira (the hips don’t lie) who represented well in his first appearance at Source of Truth. It was great having you join us, I hope to see you next week.
The PAX moseyed into Wilson neighborhood hoping to find M.Wilson cooking up a fine breakfast. Unfortunately the PAX instead found a long steady hill with a steep finish. Maybe we’ll try that one day with a little more notice for Wilson.
All represented well today on what was mostly a jog/run event. Estimated distance is approximately 2.5 to 3 miles.

TYA & Wilson were fast, Oyster has a shiny new car, Wedding Singer & Shakira can bond over not very cool names but cool dudes, and YHC is still pretty darn slow.
Have a good one guys, See you next time!

 

The PAX was 6 strong as it entered the gloom on a glorious morning.  Reggie continues to watch over the weekly event.

The Thang

Mosey to the middle field

COP

25x SSH

25x LBC’s

26x Crab Cakes

25x Imperial Walkers

Mosey to goalpost

10 minutes of Get & Burps (tap goal post on jump)

Mosey to rock pile for large rock, continue to tennis court

Four Corners – Ladder 1-10 reps (carry rock)

Sumo Squat

Reverse Lunge

Prisoner Squat

Side lunge

Return rock to pile and mosey to parking lot

COT

Moleskin

It was good to see Clooney back in action at SOT.  Not to mention the extra credit he earned by tapping the goal post of the get & burps.  Bleeder tapping the base of the goal post does not count.

Speaking of Bleeder he almost pulled off the Jimmy Snuka flying EH this morning.   We are hopeful to see Keith at a workout soon.
YHC picked a much too heavy “boulder” for the Four Corners workout.  What was supposed to be a leg session turned into an arms & back workout.  Sometime the best laid plans ……

Wilson & Bleeder swapped elite level athlete positions today.  Bleeder at the front and Wilson hung out with YHC.  Thanks Wilson.

It should be noted that the rock carrying exercise was a demonstration of the extra lbs YHC carries on a normal workout.  Eat healthy fellas

Our Hero, otherwise known as Fudd, was contemplating if getting out of bed this morning was a good idea.  I’m not sure if the workout was tough enough for an Elite International Athlete but after a slight jab at Bleeder’s lunge technique and the size of his “Rock” which according to news reports was the approximate size of TYA’s stone, it appears all is ok in the world of Fudd and everyday people.

Toga is still trying to get back in F3 shape, good idea to keep coming cross the river.  Good luck taking on the guys in the Sandhills.

 

See you next time!

The PAX was 6 strong as we powered our way into the gloom.

The Thang

Mosey to the front corner of school property

COP

25x Imperial Walkers

20x Crab Cakes

25x Little Baby Crunches

Mosey to field

10 minutes of Burpees

Mosey to the front steps

Lindsays

30 dips/10 jump steps

25/15

20/20

15/25

10/30

Mosey to basketball courts

King of Hearts

Reg. suicide

karoke

Backward

Defensive slide

50 lbc’s after each set

Mosey to the bus loop

Triple Check

Wall sit

Full release merkin

run around sign and back

COT

Moleskin

Welcome to FNG, Parking Spot, way to hang today.  I hope to see you back often.

Great to see Oyster today as well.  His first appearance on his home court.

Wilson was EARLY!  Yaay!

Bleeder continues to pick up speed.  Strong contender on the King of Hearts today.  YHC believes he took at least one victory.

BT & Wilson killed it knocking down at least 100 burpees in the 10 minutes of Burps.  Awesome job guys.

See you next time!

 

 The Pax was 5 strong venturing into the gloom on a beautiful morning

The Thang

Mosey down the bus stop lane

COP

25x SSH

25x imperial Walkers

25x Crab Cakes

30x Little Baby Crunches

Mosey to middle field

10 minutes of burpees

Yep 10 min of burpees

Mosey to the football field

Beast

Merkins

Monkey Humpers

Don Quixote’s

Hillbillies

Weezy Jefferson

Deep Knee Bends

Mosey to corner of track

Lunge 100 m

Jog corner

Sprint 100 m

COT

Moleskin

Great to see Earthworm at SOT.  He’s always bringing the max.  Somehow he survived an automotive tussell with Bleeder on the way down Old Hundred.  Not many survive those Earthworm, Well done.

Fertilizer, small fibia’s, and 6 women discussions were heard in the mumble chatter during the lunges.  Not sure how the convo got started but it did make the next 5 minutes of lunges bearable.  It was also nice to help out Conspiracy and pick up his jacket all the way on the other side of the field.  He must have been pretty gassed to be walking so leisurely.

Bleeder’s apparel store was open in the trunk of his car.  Not 100% sure what he was selling but it looked like some were buying.

YHC and DK discussed the trials and tribulations of installing ceiling fans.  While YHC’s color blindness is an issue DK was able to repair manufacturing defects.  If the F3 Nation needs assistance, DK is the man to go to.

Afterwards Bleeder and YHC ventured out to meet our man in the press box.  Turns out his name is Reggie and he’s been living there for about a month. Reggie gave us a brief spiritual lesson and was off onto his daily adventure via Old Hundred Road.  We wish him the best.

See you next time!

 

 

5 strong men posted to the Gloom, here’s how it went down

The Thang

Mosey to the field behind the school

COP

20x SSH

25x Hillbillies

20x Crab Cakes

30x Little Baby Crunches

Mosey to the track

Joey Logano

4 laps around track, each corner do 40 lbc’s

Leaders rotate back to last guy each lap

40 hello dollies

40 deep knee bends

40 carolina dry docks

 

Triple Nickle

Moses Malones

step jumps (on tire)

jog around press box

Mosey to parking lot

 

Johnny Cash

Rotate through Pax (2x)

COT

Moleskin

BT was a little disappointed when he realized Ricky Bobby was not posting on his big day.  Tomorrow Baby!

Welcome to Chum Bucket for posting at SOT for the first time.

The Pax stumbled upon a surprise guest in the press box next to the football field.  YHC returned to the AO this evening and left a couple of items that might help a brother out.  We’ll see what happens.

Hardywood 4 miler Sunday afternoon 5:30 p.m.

See you next time!

 

The Thang

7 post to the Gloom on a beautiful crisp morning.

COP

25x SSh

30x LBC

26x Freddie Mercuries

20x Imperial Walkers

20x Slow Bending Squats

Mosey to front steps

Merkins Walk

5 inclined pushup each step (2x)

5 declined pushup each step (2x)

Jog around light pole (2x)

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

Mosey to bus loop

Double Check

BTTW

Wall sits

Bear Crawl down hill

Mosey to the Shovel Flag for COT

Moleskin

Its difficult to come up with a lot of trash to talk after a morning like this one. 231 merkins & 231 abs, and that does not include the 150  the PAX completed on the merkin walk.

Fudd brought the passion from the moment he rolled into the parking lot.  A few were concerned he may have forgotten to take his medication early on, but we were all drinking the Kool-Aid before it was over.

Heros by Alesso is the official song of SOT.  Why you might ask?  Because Fudd felt it exemplified the spirit of F3.  Cranking up the stereo in a quiet middle school parking lot is always entertaining. #flashback

Wedding Singer continues to drive F3 participation in the Earth Day 5k.

YHC was promoting Wilson’s golf tournament which it turns out Singer has played in the last two years.  Who knew!

Fudd graciously sponsored a foursome and somehow headlocked Bleeder also.  Did I say Fudd was on a roll today?

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

Well done!

 

 

 

7 post on a cool and crisp Sunny & 70 morning.  Here’s how it went down…

The Thang

Mosey to the football field

COP

100 yd jog 50%

100 yd jog 75%

Bolts

100 yd sprint down & back (5x)

Triple Check – Merry Go Round

run 100 yd sprint

jog back to start

5 Merkins

Rinse and repeat 3x

Triple Check – Merry Go Round

run 100 yd sprint

jog back to start

5 lbc

Rinse and repeat 3x

Triple Check – Merry Go Round

run 100 yd sprint

jog back to start

5  jump squats

Rinse and repeat 3x

Triple Check – Merry Go Round

run 100 yd sprint

jog back to start

5 Mtn Climbers to 20 count

Rinse and repeat 3x

Triple Check – Merry Go Round

run 100 yd sprint

jog back to start

5 Werkins

Rinse and repeat 3x

Bolts

100 yd sprint down & back (5x)

Johnny Cash

Jog 100 yd down and back in formation

Mosey to the Shovel Flag for COT

Moleskin

First off I must say great work by all today.  Toga (yes, Toga) set the pace for 52 friendly 100 yard runs.

YHC did hear a few rumblings at the beginning of the workout from the Mayor of Grumpton but it seemed to subside or YHC breathing was too heavy to notice.

Have to admit it was nice having Toga & BT on the south side, assumptions are that property values rose a couple of points today.  As all good host should do, you don’t want to brag about how good your AO is in front of others.  Therefore, we stayed on the football field throughout the workout and saved a little mystery for another day.

Shout out to Wedding Singer for leaving no man left behind and running with YHC during a vast majority of the runs.  I know you were prepped to defeat Toga this morning. You had him.

DK, your squat jump selection was perfect.  I got the squat but couldn’t find the jump!

TYA paced very nicely this morning, it was almost like he knew something other’s did not??????

Lastly Wilson gave the “Big Reveal” on Carrie joining the FBI on the next season of Homeland.   Hope that didn’t ruin the surprise for anyone else.   I know, I know it’s the CIA.

Hey, where is Conspiracy?

Have a great one!

Lug

We had 10 show up at the “Source of Truth” this morning, our largest group yet for the new venue!! It was a damp morning that quickly heated up with the introduction of the battle rope.

The Thang

Mosey to the front of the school trailers

COP

25x SSh

25x Windmills

20x Deep Knee Bends

20x Merkins

25x Little Baby Crunches

Mosey back to the parking lot and pick up the battle rope

Mosey with the rope held overhead to track and take 1 lap around alternating between left and right overhead carries.

Stop at corner of track do 20 deep knee bends holding the rope overhead

Mosey to basketball courts with rope overhead

Ladders

Starting on sideline, run across the court and perform 5 merkins,

Run back to sideline and go to 2^nd court and perform 5 lbc’s

Run back to sideline and go to 3^rd court and perform 5 deep knee bends

Repeat with 10, 15, 20, 25, and back down 20, 15, 10, 5 reps

Pick up battle rope and mosey back to parking lot with rope overhead.

COT

 

Moleskin

After awakening at 3 a.m. and reviewing the plan multiple times YHC was anxious for his VQ to start. It is amazing how difficult it is to remember the proper F3 lingo.

Props to FNG Herbie, Raleigh’s Yukon Cornelius, and local Rest Stop for joining us today.  Well Done!  We hope to see you all again soon.

It was great seeing Bleeder’s & TYA’s face when the battle rope hit the ground.   YHC did enjoy the smell of fear.

It was also great to see a 4 pack of west ender’s arrive in one car.  I’m assuming gas prices are going back up!

YHC understands that Wedding Singer has knocked down 15 in a row.  You da’man!

Of course LugNut did another fantastic job.  He was unbelievably good and REALLY fast! (creative liberties taken by BB transcriber, Lug)

See you next time!

Iron