Author: Wilson_RVA

Three men woke up and ventured out to enjoy the newly paved path at #SOT

The THANG:

COT in front of school

• 20 SSH
• 10 Don Quiote
• 20 mountain climbers

Mosey around school to the field for……

The BEAST:

• Burpees
• Merkans
• Deep Squats
• Squat Jumps
• Mountan Climbers
• Burpees

Quick mosey tot he track for Mary time – Did as many exercises as we could and did a dealers choice at the end.

Circle (actually triangle) of fire. PAX to your left decides your exercise. 2 rounds.

The MOLESKIN

Pretty nice morning at #SOT. Glad to see some faces when I rolled up. Yes, I am afraid of the dark and still have some reservations running from the house. Wilson’s Wife offered to run me up there. I thanked her and walked away with my head down. 🙁 Oyster pointed out the obvious this morning stating when we started by saying “um, it’s not dark out”, YHC tried to run faster, but hes quick!

YHC went into the AO thinking THIS IS THE DAY a FULL burpee Beast. If you read above, well I got smoked after the first round! TYA & Oyster chatted most of the beast.

At the end TYA was sharing that he woke up in a bad mood and he was happy now that he came across the river to the land of happiness.

The video is just because it should make you laugh and brighten your day. If you not a “hate” you might just remember when the video came out on MTV (for the young guys – the channel used to play videos before reality TV – Downtown Julie Brown was my fav VJ! – Said it earlier, issues)

Fun workout gents. Thankd for showing up!

Four men decided to leave the fart sack for the awesome smell of diesel in the morning!

THANG:

Mosey to parking lot in front of school for warm up:

• 20 Merkans
• 20 LBC’s
• 20 Mountain Climbers

Mosey around the school to the track for Bojangles Biscuits w/ added blueberries!

• 100 m sprints w/ 100 m mosey around curved part of track
• Blueberries (added exercises)
  • Burpees
  • Deep squats
  • Werkins
  • Burpees

Rotating RIng of Fire – PAX choice – Man to your left decided your exercise (10 of each) 2 or 3 times (cant remember)

10 Minutes of Mary

• 20 LBC’s
• 20 Freddie Mercury
• 20 Hello Dollie
• 20 Rosalita
• 20 Cross Leg Lift (10 each leg)
• PAX Choice
  • 20 LBC – Lug Nut
  • 20 Ankle Biters (forgot the name) – Singer
  • 20 Russian Twist – Bleeder

Moleskin:

YHC learned A LOT today. Lug Nut has an incredible reaction time at the start! Wedding Singer has some serious speed when he wants to unleash it! Bleeder just will not quit – finishes strong on EVERYTHING!

Got a clear lesson on where the straight part of the track begins. Also the full track is 400 m.

Great job today gents. I’ll be sure to let you know when I schedule the full beast of burpees! Enjoy the video. We all have our role!

Six brave men started the mosey on a BEAUTIFUL morning, then Wilson came rolling in as if he were auditioning to drive for Bleeders race team. Then it became 7!

The Thang:

• Once Wilson got caught up to the PAX he reversed directions…….yes with Weinkie in hand.
• Mosey to rear of school for COP. At this point YHC was tying his shoes and did not realize we had TWO FNG’s. Wedding SInger GLADLY pointed this out and started the disclaimer. Once YHC got his bearings straight, it was all about getting started!
  • Burpees – 6 OYO (kind of)
  • SSH – 16
  • Merkans – 16
  • Imperial Walkers – 16
  • Bird Dogs – 16 ( A Wilson Favorite)
  • Forward Arm Circles – 16
  • Backward Arm Circles – 16
• Mosey around front of school heading to the football field
  • It’s BEAST time – Total 36 per exercise – totalling 108 burpees – 1/2 BEAST
    • 1st exercise BURPEE
    • 2nd exercise BURPEE
    • 3rd exercise BURPEE
  • Short mosey off to a nice grassy area
    • Rotating ring of Fire 1x around
    • Each PAX member chose an exercise.
    • Rules: No repeat and no repeat of body part
    • i.e. Merkan then close grip Merkan
  • Mosey back to flag

The Moleskin:

Here is how it went down today.

• Wilson was late (about 5 seconds – seems to be a recurring theme), but got caught up and regained the Q from Wedding Singer who assumed the charge.Goose, Lug Nut & Singer were more than happy to start busting YHC’s balls out of the gate. 🙁
• YHC had intended to bring the serious pain and attempt a full beast of ALL burpees, but decided that the COT was an important time to warm up so no injuries happened. Ok, it was really because I was late.
• Once the COT was done, the Weinkie went away! Who can;t remember burpees! At one point I heard Wedding Singer cry out for someone to deliver me a Weinkie. Mumble chatter was heard during the Burpee fest from Singer & Lug Nut, but Singer quickly got called out on his form  by YHC!
• Can’t remember for what reason, but Goose was providing YHC grief (very uncharacteristic – NOT) so, instead of going easy and doing another exercise for the 3rd round we did BURPEES!
• YHC contiues to try to pack too much into a workout, but will get the hang of it soon…………….
• Great to see TWO FNG’s today! Welcome Kozar & Clooey & great job by all!
• TClaps to RIcky Bobby today for pushing the limit! During one of the Burpee sessions, he was quickly approaching Goose to try to claim 1st place.#RESPECT Maybe next burpee session. I hear Ricky Bobby likes to be hard on his equipment and push it hard!
• See you boys in the gloom!

Eight courageous men entered the SOT on a drizzly morning. Spring break provided a nice hiatus from the smell of Diesel!

The Thang:

Mosey to track for a warm up lap (its ONLY 1/4 mile) to the back of the school.

Disclaimer & warm up

20 SSH

20 Merkans

20 Mountain Climbers

10 Burpees (OYO)

10 Dive Bomb Merkans

25 Forward arm circles

25 Reverse arm circles

Mosey to side of school

Triple Nickle Repeat below 5x (New to Wilson! Unsure of the amount of time it would take)

5 Derkins (with feet on the wall)

Jog around the group of trees

5 Deep knee squats

Mosey around the front of the school to the spot where it all began for……..

Unknown minutes of Mary (also unknown is how many of each exercise – weinke did not have & I’m getting old)

Spider-man Plank Crunch

Russian Twist

Freddy Mercury

Cross Crunch (straight leg & arm – alternating)

Cross Leg Lift

Elevated Bird Dog – A Wilson Favorite

Leg Lifts

Rosalita’s

Hello Dollies

LBC’s

Breath…………..

Ring of Fire (dealers choice)

Each of the PAX chose their own exercise – the exercise rotated to the left – did three rounds.

Mosey down to basketball courts

One set of regular suicides

Mosey back to flag.

COT

Moleskin:

A slight drizzle stayed with us for the 45 minutes at SOT. While wet, it was enjoyable not being in 32 degree weather!

The weinke continues to rule YHC. I cannot perform a Q without it, however I know the flow is soooo much better without. I’ll break my dependence of the weinke soon. No need for an intervention. Next Q will be easier to remember….The BEAST is coming!

Thanks to DK for going immediately into plank as the weinke controlled me.

The PAX gave maximum effort today. Thanks.

Singer continues to be in FULL promotion for the Earth Day 5k run. Even wearing the free t-shirt. It’s ONLY $30!? Enjoy the video. I watched 5 of them and laughed out loud at all 5. Prob not good at work!

I believe tonight is the happy hour in the Willow Lawn area. Not sure of the exact location.

Fudd has to morrow and TYA has something exciting in store for the Friday run.

Five men decided to exit the fart sack and venture to SOT! Amazingly as soon as we arrived the temperature rose to 70!

The Thang:

Mosey around the lap 2x (totalling 1/2 mile)

Mosey to front of school & circle up (no disclaimer)

30 SSH

30 Mountain Climbers

30 Deep Squats

15 Burpees – YES burpees in the warm up!

20 Merkans

Mosey back to field

Partner up……………DAMN odd numbers!

Attempted Fireman’s carry – YHC will note he tried to be “sensitive” and let one person “opt out” as there were 5 PAX. Let me note at least two PAX immediately opted out. We did not do Fireman’s carry. **Note YHC will NOT make that mistake again**

Wheelbarrow 50 yards – switch then sprint back – Bleeder “sprinted” during the exercise……..again damn odd numbers!

15 back to back squats – YHC decided to “opt out” and paired the pax. Singer/Rest Stop executed well. Bleeder/Lug Nut need to work on timing/form. We will do more of those! 🙂

Move to paved area by field

30 laying tricep presses 15 ea arm

10 Wilson’s Wife Shoulder Press – Lug Nut did Carolina Dry Docks

Go straight into Abs! No breaks – need to get beach ready!

LBC’s

Rosalita’s

Hello Dollies

Cross Leg Lifts

WWII Sit Ups

Mosey to Basketball courts

Monster Suicides

Regular suicides across 4 courts – 1x

Regular suicides with 5 Merkans at each stop

Mosey back to flag…………or so they thought

Stop for 10 burpees

Now mosey back to the flag

Mole Skin:

Ok, so YHC was WAY behind yesterday and had no time to prepare so I pulled an old weinke out to use. No good! Not a good flow early in the workout. YHC needs to realize weinkies are no good. The second half of the workout was off the cuff and that’s when the chatter stopped. Pretty quiet morning except for Bleeder & Lugnut chatting frequently during the 1st half. YHC will NOT be working off a weinke next Q and will bring the pain. I am placing myself in detention until I redeem myself.

Decent workout today gents.

7 posted for a BEAUTIFUL morning @ #SOT! Many comments on the weather before we started. @Lugnut even broke out the shorts!

THE THANG:

Mosey around bus loop

Circle up (no disclaimer needed)

30 SSH – YHC got distracted with TYA so I decided to get REAL close and personal!

15 Merkans

30 Mountain Climbers

30 Tricep Press (15 each arm)

Mosey to the track

Indian Run (many thanks to the PAX for the correction! NOT a snake run)

5 burpees, 1/2 lap, 5 burpees, 1/2 lap 5 burpees, Lunge for one cycle.

Circle up – More SSH (Bleeder wanted some Wilson time so he got up and close)

Mosey to the TIRE!

Triple check Sledge/LBC/Lap around track – X3

?? Minutes of Mary

20 Hello Dollies

30 LBC

30 Freddie Mercury

20 Rosalita

10 Twists

10 up & Ups

10 Cross Leg Lifts (each side)

Mosey to flag

COT

MOLE SKIN:

Since #SOT is still a fairly new AO, YHC decided to go for a run the night before and check it out. Be prepared fellas…………NO dry spots here! Fun in the MUD! @Johnsonville – heal fast. You’ll love it!

YHC introduced ANOTHER new F3 exercise (Yes it was Wilson Wife Approved). The #PeterGabriel. #TCLAPS to @Bleeder & @TYA for helping supply the sledge hammers. I did learn today that sledgehammers come in different weights (who knew?)……….sorry boys, but a few of you got the heavy one! As YHC Q’s more I MUST learn from previous mistakes! DO NOT allow the PAX to decide the exercise. Triple check was supposed to have a sprint to the 50 yard line, but it was really muddy (did not want to damage the field….really). Then @Bleeder says “full lap”. Yup, sure that sounds good! UGGG! I felt like that awkward kid in highschool again running around that damn track……….sorry. I’ll save that for therapy!

Minutes of Mary got some groaning as there were NO breaks! Nice job fellas!

Wilson’s wife needed an update on her approved exercise. I let her know it went great and thanked her for her wisdom! I informed her a few of the PAX seem curious if your going to Q one morning. She said………..”HMMM, maybe.” YOU asked for it. May god help us all! I’ll stay in fatsack that morning!

Big week – #100 tomorrow @ #Mary! Thanks to the brave fellas who brought F3 into our lives! See you in the gloom!