Tag: Source of Truth

10 PAX showed up at SOT for either a run or a beatdown, both happened. A slight breeze was there before 530, but was gone at 532!

COP – SSHs, DQs, Helicopters, Copperhead squats, Arm Circles, Merkins, Rosalitas, Dollies

Mosey to Mount Midlo

First run up – 20 WWIIs, 20 Merkins, 50 Squats

Triple Check from the top – Runner, Squats, Merkins

Run Back down – 100 LBCs, 25 Merkins

Triple Check from Bottom – Runner, Dry Docks, Box Cutters

Run Back Up – Monkey Humpers, Stretches

Curb Work – 3 Rounds – 25 Toe Touches, 10 Merkins, 50 Squats

BTF – Join the runners

Numbers, Names, Honeymoon took us out

HDHH – Next Tuesday Triple Crossing Midlo

NMS:

-Humid day

-Not sure how many miles the runners got????

-Rosie is avoiding Duke Qs for some reason

-Posey continues to crush it

-Stretching hurts more than anything

-God blessed us with another day on this beautiful earth, take advantage of it!

Duke

7 bootcampers 1 walker and 3 runners made their way out of the Gloom to see what YHC and Posey had in store for them.

Mosey to the bottom of the hill for the COP

DQs, Helicopters, Imperial Walkers, Cherry Pickers, LBCs

Doozy Q – Mosey to the track for a Merkin Mile – one lap around the track stopping at the start and finish of the straightaways for 10 Merkins X4 gets to the mile

Posey Q – Mosey up the stairs Triple check Partner 1 does wall sits, Partner 2 does American Hammers, Partner 3 runs down the stairs on the far side and back up the other side

Doozy Q – Mosey to the tennis courts 4 corners corner 1 10 ball dippers, Corner 2 20 squats, Corner 3 30 Heals to Heaven, Corner 4 Calf raises Repeato same exercises Bernie to each corner

BTTF – for an AB ring of fire PAX holds best Schrunchy Frog start position while Rosie starts with 15 of his favorite AB exercise and it works its way to the left, each HIM does their own favorite AB exercise.

Numbers / Names Florence took us out

NMS:

After being gone for a week getting back on the SOJ Q sheet was a must for YHC and now that baseball will be on a short break Posey wanted to start going to some of the beatdowns. YHC told him that the beatdowns are free of charge but the cost is what you put into it, he will be on the Q sheet from time to time for sure.

A faithful few posted to The Source, and it would have been an even split of runners and Tryhard enthusiasts, but Florence (a true Tryhard diehard) made a last minute switch to bootcamp it with the crazies. While the runners spent half the time walking the track, the good Doctor went easy on the faithful few with the following:

The THANG:

WARMERAMA:

• Mosey down to the lower lot and circle up
• Welcome & Disclaimer
• Variable IC Reps to get the muscles warm top to bottom

COP #1:

• Mosey over to the field & Circle up
• Review BLIMPS:  x5 reps each exercise
• Beast-mode BLIMPS completed across the extremely wet field and back
• Audibled to the next Beast round on the track
• Consensus achieved that was quite enough BLIMPS for the morning

COP #2:

• Mosey over to the stairs
• TRIPLE CHECK LOOP:
• x100 HRM’s
• x200 Squats
• x300 LBC’s
• Runner box jumps up the steps then runs around to the other stairs and back

COP #3:

• Couple of sprints up the grass hill
• Wall work with a couple rounds of Hoedowns IC
• Plankorama with a few iterations of holding it low

Mosey BTTF for COT:

• Counterama # 8
• Namerama
• Announcerama (see Comments)
• DRAPER took the PAX out in Prayer

NMS:  Always a great time with the SOT brethren, and this morning felt particularly intimate and relaxed with fewer PAX. Prayers for all our brothers downrange with work and vaca’s. Pretty sure OC is hosting a Spirits&Sprints Convergence on the Fourth – you just have to do a shot of bourbon between each 100 meter sprint…. and he’s got some Salisbury cougars lined up to give chase… oof!  SYITG, DTH

6 for the Murph

Mossy around the school and the track for a mile to get to the main playground.

10 rounds of the below with each round consisting of the following exercises.

• 10 pullups
• 20 Merkins
• 30 squats

After we completed the 10 rounds we headed back to the parking lot.  Total millage equaled 2 miles with a nice little beat-down in the middle.

Gumbo was a last-minute menu addition at SOT and 11 men (the bootcampers) were regretting placing that order immediately. They declared Gumbo’s SOJ banishment half-way through. The 4 runners chose wisely.

In any event, this is how the Gumbo was served today:

Mosey down to bus loop for COP, including:

• SSHs
• DQs
• Helicopters
• Jazzercisers – Nancy’s super power. That dude would kill in an 80’s aerobics class.
• Imperial Walkers
• Copperhead squats
• Merkins
• LBCs

Mosey around the side of school for the start of the THANG

Door #5 – 5 Burpees OYO

Door #6 – 6 2-count ball dippers

Wall Work

10 Donkey Kicks, bear crawl across road, 10 merkins, crawl bear back and wall sit

15 Donkey Kicks, bear crawl across road, 15 merkins, crawl bear back and wall sit

Mosey around the side and back of the school mixing in some lunges and Bob and Weaves, then down the stairs to the football field.

Field Work

Football Field – start on the end-line and run to bench (about 30 yards) and do 25 merkins, bernie back, run to trash can (about 60 yards) and do 20 WWIIs, mosey back, run all the way to the other end and do 50 SSHs and run back.

Baseball Field/Light poles – start in far right field – run across the field stopping at each light pole – at each tall light pole do 20 squats and 20 LBCs (though some heard YHC say WWIIs – extra credit for them!!). At each short light pole do 5 burpees. There were 3 tall light poles and 2 short light poles. Down and back.

Recovery mosey lap around the track

Jacob’s Ladder – after checking out he busted pipe spewing water (and DK going to make a non-emergency call to 911 – i.e., skipping Jacob’s Ladder), PAX lined up half-way up the hill for Jacob’s Ladder. Run to top do 1 modified 4×4 (really a 4×1) – down to plank position, do 4 mountain climbers and 1 merkin then pop up. Back to start, do 2. Repeato until 7.

BTTF for Mary (Freddies, Box Cutters, Swizzle Sticks and APDs)

Numbers, Names and COT

Announcements and Prayers

• Prayers for all PAX and family members dealing with injuries and illnesses
• See TYA if you are interested in BRR, especially if you are interested in leading a second team
• Mark your calendar for 9/24 Retreat

Great start to the day. To the chagrin of many, this is will NOT be Gumbo’s last SOT Q. No farewell yet. Thanks gents.

No More Gumbo For You!

Five SOJ warriors came out to a sultry SOT to see what the bus drivers were doing. Alas school is out so no bus drivers. 4 were on time and one showed up during COP ruining the even numbers.

COP was do 2 exercises and mosey a ways and do 2 more. A Plethora of exercises were completed.

Run to base of bleachers. Complete a Quintuplet? Runner up and around the bleachers. P2 Hand release merkins, P3 Squats, P4 Plank jacks, P5 LBC’s. Complete 5 rounds each.

A mosey up hill with some lunges and bernie’s mixed in and BTTF.

YHC took us out in prayer.

Taking a trip in the wayback machine this morning we had a guest who we haven’t seen in quite some time. 8 regular bootcampers, Mr Roper and 4 runners made up the PAX at SOT

Mosey to the tennis courts for COP

DQ’s – 5 Burpees OYO, Helicopters – 4 Burpees OYO, Imperial Walkers – 3 Burpees OYO, LBC’s – 2 Burpees OYO, Merkins – 1 Burpee OYO

Mosey to the front of the school line up on curb

11’s bear crawl to opposite side for 10 incline merkins, crawl bear back for 1 decline merkin

that sucked

Mosey to the far end of the bus loop for a triple check

Partner 1 – wall sits, Partner 2 – Dips, Partner 3 runs from corner to corner along the alley

Slowsey over to the corner, lung to door 7, Butt kickers for a couple more doors, High knees to the stairs

Mosey down the stairs along the track to the other stairs for another triple check

Partner 1 – LBC’s, Partner 2 – Squats, Partner 3 – run up the stairs around the fence down the stairs back to PAX

Mosey to the hill for a 6 pack (11’s but with time running out we made it 6’s)

Bernie up the hill – 5 Squats, Run down the hill – 1 jump squat

BTTF

Numbers / Names Boberry took us out

NMS:

It was great getting to see Mr. Roper back out after it today and getting to hear about what he’s been up to. He told us that the thing he had been missing the most was the mumblechatter and 2nd F that you get out of F3. F3 is more than just a good workout to stay in shape, but you get out of it what you put into it. Reach out to someone you know and invite them to an AO

8 warriors and 3 runners arrived to a gloom laden morning at SOT to bust the hump in hump day! YHC had several thoughts on this particular workout but settled on the Triple Hat Trick on Mount Midlo. According to the bus driver here is what went down.

COP: Mosey to the front of school 20 each SSH, LBC; 10 Each DQ’s, Jazzercise, Helicopters, Imperial Walkers, Tic/Toc’s, Coper head squat, Dead man hang, Merkins, Flutters, Dollies. 

Workout: Mosey to the base of mount Midlo. Grab a partner. Partner 1 runs to top of mount midlo while partner 2 performs a trifecta of 20 squats, 20 merkins, 20 LBC’s. Do this 3 times then multiply by 3 for a total of 9 times. Up hill with lunges, high knees, butt kickers, Bernie. Mosey back to front of school. Wind sprints across the front lot.

School employee was hoisting the flag and we stopped for a salute. Shout out to Bullseye who noticed she was not putting the flag at half staff in honor of the Texas school children and teachers who lost their lives yesterday, she obliged.

Announcements: Convergence Memorial Day 7am Tredegar. 6/4 The bridge charlottesville.

Prayers: To those families in Texas who are grieving a senseless school shooting. YHC took us out in prayer. Some good 2nd F after the workout led by Honeymoon.

10 Gents showed up to SOT for a mid week sweat. Fun ensued.

COP – SSHs, Helicopter, DQs, Copperhead Squats, Freddie Mercuries, LBCs, Stretches

Mosey to the track –

25 or 1/4 of track all the way around stop and do exercises – Merkins, Squats, Dry Docks, WWIIs

50 – SShs, Dying Cockroaches

75 – Monkey Humpers, 25 Dips

100 – LBCs

Mosey to Steps – Dealer choice while they ran – Merkins, Burpees, LBCs, WWIIs, Plank Jack, LT Dans, and many more

BTF – Stretches

Numbers, Names, Doozy took us out

Check Slack for announcements.

Duke

Eleven perfect dudes tried their hand at making viral trick shot videos and content while five others ran perfectly around parts unknown. 

Here’s what transpired:

Mosey down past the football field to the auxiliary bus parking lot

COP

• Imaginary Jump Rope
• Copperhead Squats
• Helicopters
• Arm Circles
• Merkins
• Scorpion Kicks
• Freddie Mercurys
• Crabcakes

Mosey over to side of concession stand for Perfect Challenge # 1

Bottle Flip

• Hold plank and take turns attempting to land a bottle flip – 5 Merkins per miss for entire PAX, dish out 5 Burpees for a hit – 105 Merkins and 5 Burpees (Was it Hermie/Kelly/POG?)

Mosey to track for Perfect Challenge # 2

Cornhole

• Bag on the ground – 10 Merkins for PAX (roughly 100 Merkins)
• Bag on the board – 10 Squats for PAX (roughly 100 Squats) – switched punishment half-way
• Bag in the hole – Dish out 10 Burpees to PAX (1 by Parker)

Mosey up the hill to the practice field for Perfect Challenge # 3

Ultimate Sports Golf Challenge

• In teams of 5/6 alternate shots using various non-golf sports equipment until putting an object in the “hole.”  Weapons of choice included Softball/Bat, Mini-Lacrosse Stick/Ball, Kickball, Frisbee, Football, Nerf Bow and Arrow, and whatever else YHC could find.  Repeato 4 Rounds.
  • 1^st Stroke – 10 Hand Release Merkins
  • 2^nd – 20 WWIIs
  • 3^rd – 30 Jump Squats
  • 4^th – 40 Flutter Kicks
  • 5^th – 50 SSHs
  • 6^th – 60 Monkey Humpers

Collect all equipment and mosey back to Flag for quick minute of Mary

Numberama, Nameorama, COT

MOLESKIN

YHC put out a disclaimer at the beginning that the workout might not be the hardest but would be a lot of fun.  As it turns out the PAX is not quite ready for its own YouTube channel and lots of Merkins were dished out.  DK swears he will actually be impressed when his kids land a bottle flip from now on.  Slick boards, improper distancing, and the lack of a beer in the non-throwing hand made for very sub-par Cornholing.  There was 1 highlight worthy of the web as Parker scored Eagle for Team 2 by putting shot 2 with a Football in the hole from about 50 yards out.  POG drove the green with a softball bat on # 3 to give Team 1 an easy Eagle.  The more YouTube worthy videos would have been the bloopers, particularly Hermie off the tee box on #4.  In the end Team 2 was victorious in the Ultimate Sports Golf Challenge.  Look for Hermie’s new video content on the dark dark web. 

ANNOUNCEMENTS

HDHH – tonight The Answer 5:30

Prayers abound

Tuckahoe Takeover continues…