Tag: Source of Truth

Solo beatdown this morning at SOT, the runners went their way and YHC was left with a decision. Get in the truck and go get coffee / donuts or do some for of workout.

Mosey to the track while I think about that. COP, DQ’s, Helicopters, Ukrainian Soldiers, LBC’s, Crunch twists along with some stretches.

Start on the track with a walk in lane 6, 6 Burpees at the halfway point, 6 Burpees at the far end, 6 burpees at the half way point and 6 more burpees at the close end. Repeto and the number of burpees is the lane you’re in. Basically descending burpees at the same spots each lap.

BTTF with Lunges up the hill

Numbers / Names Don Draper took us out

NMS: Lots of inner thought and reflection time this morning . YHC will not be in Richmond next week so hopefully someone will pick up the Q.

YHC, Dumar and Hermie wanted to learn a new Merkin so we met at SOT to get it figured out

Mosey to the bus lot for all the usuals, YHC saw this on FB reel so it was worth trying

Plank to merkin, touch the shoulders, Merkin touch the chest (both sides), Merkin touch each knee, Merking touch each foot, Merkin jump up thats one X 10. More of this to come, there is a Mike Tyson in there also (YHC will get it dialed in).

Mosey to the sidewalk triple check, Mosey to the front of the school another triple check, mosey to the back of the building for 2 more triple checks then BTTF for some stretching

Numbers / Names Don Draper took us out

NMS: YHC loves finding new stupid stuff to do and these new Merkins are stupid

doozy had a wo in mind, but let me grab the q. We did a warmarama in the usual fashion and then some dojo dan

THANG

this was a doors wo with an assortment of upper, midsext and lower body ex’s alternating every 5 doors with the # on the door corresponding to the # of reps

we ended w a triple check with plank and flutters along w a mary circle

COT

namarama and numberama with the 2 runners, YHC took us out

pleasure and privilege gentlemen

5 Bootcamp junkies and 3 runners hit the mean streets of Midlothian to see if the last beatdown before the holiday would be a bit more Lounge like than a normal SOT. Despite how hard Orange Crush tried to push the issue YHC had a loose plan and shear determination to shave off some access calories before they get added back on tomorrow.

Mosey to the front of the school, various stretches and the usual DQ’s and Helicopter warm up. Through in a new curve ball with what I call Weeble Wobble Merkins, a merkin in a 4 count where the first down is to the right and the second down (third count) is to the left.

Mosey back one door for a partner type triple check, the exercises where dips, incline merkins and decline merkins

Mosey back to the main parking lot for some lunges. What happens when you have a wide open parking lot? Parking lot merkins of coarse, it was about here when OC realized this was not going to be a lounge like ordeal.

Mosey to the hill, team partner hill repeats. First man up calls an exercise PAX does the exercise while the first man runs to the bottom of the hill and back repeto until entire team has gone. Each HIM calls an exercise for his team to do while he’s running.

Mosey down the hill repeto but going up hill

Mosey the back way to the school, to the track for a 4 corners circle style. 10 merkins at the 50, 20 WWIIs at the far end, 30 Jump squats at the opposite 50, (20 LT Dans, 20 squats)

BTTF, Numbers / Names Don Draper took us out

Coffee at Starbucks

NMS: Lots of good conversation and stories about Thanksgiving and what plans everyone has. Talk of kids that are home and kids that will be going away to school soon.

YHC had another solo beatdown once the runners left. Why not use the track and the cover next to the building to stay dry?

Circle of 1 with some warm ups

On the track around the 50 yard line 10 incline merkins on the bench, at the top of the track 20 squats, at the opposite side near the 50 dips and then at the bottom of the track near the building WWII repeto 3 times with various same exercises

on the back side of the building using the hill, three times up and down with an exercise at the bottom

on to the home side of the track 11’s on the steps and Wedding Singer joins me

BTTF and stop for wall sits and toe taps

Numbers / Names Singer took us out

NMS: Watch out for the senior bus driver that will run you over in his car to get to that bathroom at the bottom of the hill

SOT is back or at least YHC is trying to will it back to life. As the first back open SOT YHC thought it would be good to do the doors.

5:30 and the runners are off so YHC Mosey’s to door #1 for a quick warm up.

Doors:

1 -17 Merkins and LBC’s the number equivalent to the door you are at

17-20A Squats and WWIIs – 20B Mekins

21-33 Squats and WWIIs

BTTF – stretches and V-ups

Meet up with the runners Numbers / Names DD took us out (see MOT BB for his report)

NMS: A good beatdown is never as good when you don’t have people to share in the misery. Hopefully word will get out about SOT being back in business and this once great AO will be great again.

COP

found a few boot campers ready to roll, warmarama, little dojo dan mosey to the

THANG

Build a beast w squat, SSH, merkin, ww2, monkey humper, dry dock

stretched and sprint, hit time

name/numberama, announcements, DD brought us out. It was a pleasure gentlemen. Had a nice coffee and devotional directly after.

COP normal warmup

THANG a bunch of upper/mid/lower on the door format

COT

name/number arama, I brought us out

COP

Welcome back to Lone Wolf, he’s been gone for about 4 years. Normal set of warmups including SSH, Merkin, Uk Soldiers, helos, etc

THANG

doors with alt upper, mid, and lower body until we reached door 32. Followed up with a 4 corner prostitute merkin/lbc/monk hump/ssh, finished out and met with runners for a quick stretch

COT

number/namearama, announcements, DD brought us out. Cheers gentlemen.