Author: Wedding Singer

Nine redwoods attended SOT for a morning workout by YHC. Here’s how it went down:

Mosey to bottom parking lot. SSH, Don Q, Mountain Climbers, Merkins, Freddie, Hillbillies

Mosey to track: Love Track. Similar to love hill only on a track. Partner up. Partner one runs around track to point of beginning and then returns back to where partner two is. Partner two does BLIMP – burpee broad jumps, lunges, imperial squat walkers and polar bears – until Partner One returns. Switch. Finish at end/beginning line, one time around track.

Ring of Fire – 10 merkins.

Mosey to bleachers – lindsays. dips, run across field, reverse crunches.

Mosey to base of hill – triple check. peoples chair, WWII situps, run up hill.

Return to flag.

Great work men! YHC thoroughly enjoyed the camaraderie this morning, and the first time to lead in a while. Some grunts and maybe swear words were heard from the PAX during Love Track. YHC knows this is better than chattiness and laughing. The BLIMP was performed not in a row as usual, like 5 Bs, 10 Ls, 15 IMs, 20 Ps, but rather broad jump until partner two returns, then next round lunge until partner returns. In retrospect that first broad jump burpee was long and painful. Everyone completed the task at hand with vigor!

Congrats to POG, Circle and Lug completing their respective 1/2 marathons.

announcements-

Next Tuesday at No Toll for TYA, be there.

Turkey day at Mumford, 6:00 AM.

Black Friday loops at Forest Hill Park.

-Singer

And so it begins, the infiltration of PAX members from abroad. Eleven showed up to Source of Truth on a balmy May Wednesday.

Mosey to lower parking lot, warm up- SSH, Don Q, Slow squats, LBCs, box cutters.

Mosey to track – MURPH with a modification. Run 1 mile, partner up with the closest person finishing with you, perform 100 Boo Ya Merkins, 200 Partner leg Throws, and 300 yards of Partner Carry across the field. Finish with one more mile.

Mosey to flag, hold feet at 6 inches while each PAX member individually gives a shout out to a Veteran and performs 5 heals to heaven.

Great job men! YHC has been well aware of ‘coasting’ and not doing his part in the leadership of F3RVA. With Big Data in the trail, there’s no hiding, so back to Q it is! Thanks for indulging, apologies for a few protocol mishaps but all was covered and no member was harmed.

YHC admits not all planned exercises are productive in nature (see Bridge from Hell – Fudd), this modified Murph had good intentions but was proved to difficult. Also it’s never a good idea to put a workout like the Murph right on top of a recent Murph, my apologies to the Twin Team folks attending both Friday and today. But it all worked out and the PAX got the blood flowing.

Enjoyed meeting and partnering with Corned Beef from Hanover, who’s been crushing it for only a couple weeks now. Doozie and Tobit were well out in front. Steady redwoods Rosie and Gumbo, Honey Do and McRib not too far behind. Lug you’ve been on a tear this year, bedhead and all. Bullseye logging a few extra miles before the workouts, impressive.

By the way, anyone identify the snake on the track??? That think looked venomous like a Timber Rattler.

-Singer

Eight regulars came out to SOT for a hot potato Q, something like this:

Rosie – mosey to back parking lot, SSH, Don Q, Hillbillies, shoulder taps, merkins, LBCs. Mosey to track for fantastic four hundreds – flutter kicks, monkey humpers, SSH, merkins, 10, 20, 30, 40 with the number of reps rotating each round. Total 4 rounds – one mile.

Sugar Sock – mosey to other side of field, partner up for dora – 100 merkins, 200 flutters, 300 squats (might have screwed up that recollection of exercises, apologies)

Wedding Singer – mosey to parking lot hill – triple check – balls to wall, merkins, run up hill.

Moleskin- For some reason it felt colder today at 30 than yesterday at 19. Thanks to Rosie for warming us up in protection of the wind behind the bus. Great job to Rosie and Sugar Sock for getting us going, YHC only had time for two rounds of the triple check. Although it is icy on the hill, rule number one is always ‘don’t die’ in which this particular morning meant ‘don’t get hit by a bus’.  Great job men.

Dr. Try Hard is selling shirts for the PAX…..with our  God given F3 name on them so Handshake doesn’t longingly call himself Shakedown again. See the Docs blackbast for details, more choices will be available soon. For those of us with more than 11 letters, suck it up.

-Singer

Six southside regulars and a long, lost F3RVA tribesman of several different titles was called out of the sack to join in a simple, but difficult themed workout.

Workout:

Mosey to field, circle up – 20 SSH, 20 Don Q, 20 hand release merks, 20 box cutters, 20 LBCs

Partner up – Catch me if you can – Partner 1 runs length of football field, partner 2 does 5 burpees and tried to catch Partner 1. Switch and repeat back to beginning. Decrease burpee by 1, repeat. Continue until 1 burpee, 10 football field sprints in total.

BLIMP – length of football field. 5 broad jump burpees, 10 lunges, 15 imperial squat walkers, 20 monkey humper walkers, 25 polar bear crawls, repeat until reach the end.

Burp Merk – increase merkins inside burpee up to 7 and back down.

Mosey to paved hill. Triple check – peoples chair, WWII situps, run to top of hill and back.

Mosey to tennis courts. Bearimeter – partner up, partner 1 bear crawls clockwise around three courts, partner 2 runs counterclockwise. Meet and switch, continue until back to start.

Mary – hot potato. flutters, Xs and Os, Merkins, american hammers, dollys, couple others YHC can’t recall.

Moleskin-

Misery? The suck? Never let Singer Q again? What exactly is the theme? YHC mentioned in the opening and continued to quiz the PAX after each exercise. A hint was given during the triple check that it was a person, and the YHC believes Roper guessed correctly when asked ‘who is not here’ at the end. YHC, Rosie, Gumbo and Bullseye received a text on the way home from No Toll that DK threw his back out (not chasing chickens mind you) and needed a replacement Q for SOT. Thus the DK themed workout was constructed based on a number of exercises YHC knows are DK staples, and also YHC skimmed through a few recent DK backblasts.

Great job folks! That Catch Me really took a lot of effort out of the gate. Combined with a fun race out of the third round of triple  check, we got the blood pumpin. Rosie and Tobit were flying in that Catch Me,  as was my partner Gumbo who caught McRib a few times. Speaking of, welcome back McRib! Who, in his former namesake of Kevin Bacon, in true fashion walked up and knew Bullseye by name and character. Classic. See you in 6-12 months McRib! Well done everyone, thanks for letting me lead.

Happy hour Wednesday, December 19th on the southside at Cap Ale House. Southside only people need to know, unlikely any of the northsiders will cross the moat!

-Singer

Four of SE Hinton’s S-outhsiders rose from the depths of REM sleep to attend a hot potato Q at Midlo.

the thang:

Singer – mosey down hill to parking lot – SSH, Don Q, Slow Squats, mountain climbers, merkins, flutters

Singer – Dora, partner one runs up stairs, partner 2 does 100 merkins, 200 two-count mountain climbers, 300 squats

Rosie – mosey up stairs to school, follow school around performing exercises of the number of each door. starting at 20ish to 30, even numbers do monkey humpers, odds do merkins, 31-33 or 34 – lunges, dips, plank jacks

Bullseye – mosey around to side of school, bear crawl up walk way, 1 minute peoples chair on wall. repeat 3 times

Bobber – mosey to front of school, 30 dips OYO, mosie to flag, 5 minutes of mary, ring of fire.

moleskin- YHC apologizes for the delay, had the post created yesterday but forgot to finish and post. So this one will be a little shorter. Hot potato Qs are always great, gives everyone a chance to lead and be as creative as they prefer to be at that moment. The school perimeter is extremely dark this time of year, best to bring a headlight next time. Running the steps with a glimmer of light from above was proving difficult. Injuries were avoided though thankfully.

Announcements – Hammer and Ales this weekend. Contact Viral.

Good luck to Kubota, Shakedown and anyone else running the race this weekend. Surprised to find out from Rosie that Shakedown is running the half after just last week he was happily telling YHC he wasn’t. At least it won’t be 24 degrees this time buddy!

-singer

Two southside regulars posted at Source of Truth for a hot potato Q.

Workout:

Singer – mosey near track, SSH, Don Q, arm circles, merkins, slow bending squats. Mosey to track – four corners  with 5 burpees, 10 merkins, 15 jump squats and 20 2-count freddies. Repeat and double numbers.

Hand over to Tobit – escalating mile. run a lap – 15 merkins, run a lap 15 merkins and 15 American Hammers, lap – repeat and add flutters, lap – repeat and add LBCs

Back to Singer – lindsays – jump up on the rear of the bleachers and dips. Mosey to rear parking lot hill up to buses. 11s – bear crawl up hill to next light pole, run down to start, one box cutter. Repeat and escalate until finished.

Moleskin:

YHC was slightly sad to see the small turnout and conversations with Tobit  concerning recent low numbers at SOT. YHC acknowledges guilt be cast inward before outward, we’re all responsible for bolstering attendance. The summer numbers were promising though after the change in location.

Anyway, to the workout, hot potato was in store as YHC looked at the Q sheet just before Tobit arrived. Tobit decided we hadn’t had enough running after the first few laps by YHC, and added another mile. YHC noted on the final lap to Tobit that doing track work always sounds better when it’s your idea, and not the other guy. All in all it was a good chance for a little F2 with Tobit and learn of his family. Great job my friend, see you in the gloom soon.

-Singer