Tag: Source of Truth

Full house this morning at SOT! 8 Bootcampers, 5 runners!

Runners knocked out 5.5 Miles, strong gents!

COP

SShs, Helicopters, DQs, Imperial Walkers, Stretches, Arm Circles, Jazzercise

Mosey to track:

50s – Called exercise, 50 Reps, run half a lap

Merkins, Dry Docks, Squats, Balls to the wall

Dora – Runner, 100 Merkins, 200 LBCs, 300 Squats

100 Calf raises

Mosey to tennis court

Escalating 4 Corners – 10 Merkins, 20 American Hammers, 30 Mtn Climbers, 40 Shoulder taps

5 Sprints

BTF, 30 Merkins

Numbers, Names, Hermes took us out.

Strong work today gents! Way to push!

Duke

A rare All Bootcamp transpired at SOT without any rain. The bus drivers said it went a little something like this :

Mosey down hill to parking lot near football field

Warmarama : 20 SSH IC, 10 Don Q’s IC, 10 Cherry Pickers IC, 10 Russian Soldiers IC, 10 Imperial Walkers IC

Super 21 – Do 1 Merkin then 1 WWII; 2 merkins / 2 WWII; 3 merkins / 3 WWII; etc all the way to 21 merkins / 21 WWII (total of 231 reps merkins and 231 WWII)

Mosey to bottom of hill

2 hill sprints then mosey back down to bottom of hill

The Gross : Pick 12 exercises, do 12 reps of each. 12×12=144 which is a Gross (We did Bonnie Blairs DOUBLE COUNT, Freddie Mercuries DOUBLE COUNT, Burpees, Squat Jumps, WWII’s, Merkins, Lunges DOUBLE COUNT, Flutters DOUBLE COUNT, Carolina Dry Docks, Squats, LBC’s, Merkins)

2 hill sprints then mosey back down to bottom of hill

2 sets of SheHateMe – Do 20 lunges, 10 Groiners, and 10 Merkins from one end of the parking lot to the other. (There and back)

2 hill sprints and finish at the top of the hill on 2nd sprint

Mosey back to Ole Glory

5 Burpee penalty for YHC’s bad planting of Ole Glory which had fallen down

2 MOM : 1 minute LBC’s, 1 minute Alabama Prom Date

DONE

Numberama

Namerama

COT : Flatline has a clown clar departing from SOT this Saturday at 6:05 am to head to the Bridge Q in Buckingham. Vinny will be leading the Q.

Gypsy is still looking for a couple more volunteers to serve this Saturday at Virginia Home for Boys and Girls from 10 am – 2 pm sorting out clothes. Masks are required. Pizza will be provided. Contact Gypsy for more details.

Vagabond has the Q at Rock N Roll this Saturday at 7 am. Pre Run with Bone Thugs at 6:30 am.

NMMS : Great push this morning fellas. That was a hard Q. Super 21 looks good on paper but adding up all those sets gets painful. Glad we knocked that out first.

9 Bootcampers and 4 Lost runners posted on a chilly morning at SOT. Beatdown went as follows!

COP – Helicopters, SSHs, Dead Man Hang, DQs, Russian Soldiers, Copperhead Squats, Merkins, LBCs

Mosey to track

25s – Pax member call exercise, 25 reps, and run a quarter of the lap and wait for next exercise. 7 1/2 laps completed.

Exercises included – SShs, LCs, Merkins, Mountain Climbers, Raise the roof, Squats, Jump Squats, Dry Docks, Monkey Humbers, Shoulder Taps and more.

Back to the flag!

Numbers Names Honeymoon took us out!

Announcements – SOJ has voted to go back to huddling to pray. This group was built to lean on and put our arms around our brothers and pray for them together. If a PAX member doesn’t feel comfortable doing that, it is completely understandable and will be respected for their decision. We are a strong group and will support each other in the decisions made!

NMS:

Thank gents for basically leading the workout! Strong work by all men!

14 redwoods gathered for a SOT beatdown.

YHC rolled in hot and we were off.

Apparently not everyone was bootcamping, as a splinter group of 4 headed West on Midlothian Trnpk.

Circle up for COP: SSHs, DQs, Imperial Walkers, 5 Burpees OYO, Russian Soldiers, Tempo Merkins, Boxcutters, Crab Cakes

Mosey to adjacent shopping center

Partner up for Touch a Tree: Touch 1 tree, return, switch, plank of some description until partner returns. Increase by 1 tree each round up to 5, not touching the same tree twice

Mosey across Coalfield Rd to church parking lot

Different Partner up for Touch a Tree: same as above, but non-running partner performs Prisoner Get-Ups

Mosey to middle of parking lot for 2 rounds of Space Invaders: Forward Lunge for bullets and Bob & Weaves for the Alien Ships

Use the same space for 2 rounds of Sharks & Minnows, Bear Crawl style. 2 sharks vs PAX until everyone is tagged.

Mosey back to shopping center, drop for a Crawl Bear between 2 random parking lot lights

Take a piece of curb at shopping center for Curb Crawl: Dips & Merkins, up to 4 and back

Mosey to the back of the school, down to the track to the grass hill

Jacob’s Ladder: run up and down hill with ascending Burpees up to 5 and back down

Mosey back to VSF for some quick Mary: LBCs and Hello Dolly

COT

Honeymoon took us out

Naked Moleskin:

No announcements.

McGruff is the fastest bear crawler in this PAX! He destroyed some minnows. Also, YHC was gassed after the workout when he met up with the runners.

Thanks for the opportunity to lead, men.

Coincidence I think not!

22 Strong posted for SOT this morning to mark a 1/2 century on this earth for YHC. YHC had somewhat of a plan but it started going to SSH!$ pretty quickly sso multiple audibles were called. I want to send out a BIG THANK YOU! to all PAX. I thank god F3 came into my life just shy of 3 years ago. The workouts but more importantly the PAX has been a source in so many ways! I appreciate each and every one of you!

Mosey to front loop. COP- 20 each SSH, LBC; 10 Each DQ’s, Jazzercise, Helicopters, Imperial Walkers, Tic/Toc’s, Coper head squat, Dead man hang,, Flutters, Dollies.  Each PAX complete 101 Merkins to equal the day 2222 total merkins. Scary right? 22 PAX on 2.2.22!!

The thang:

Mosey to track. Progressive Triple check. With Runner hitting 1/4 of the track calling for next runner and starting exercises until last person caught up then repeato. Exercises were Drydocks and Monkey humpers.

Next standard triple. Runner, LBC’s, Merkins

To the hill. a really confusing exercise was called and quickly 86ed. So switch to love hill with partner.

To the tennis courts. 4 corners with PAX divided in each corner. 20 of called exercise at each corner. Lap 1 Merkins, Lap 2 LBC’s, Lap 3 squats. Another 21 merkins each to round out the first 80 to make another 2222 for the PAX.

Announcements: Hump day happy hour: Triple crossing Midlo. GLOW Run 3.6.22 5pm. See slack.

Prayer Requests: To the 2 officers killed yesterday and their families.

YHC took us out in prayer.

Make Today Awesome!  

12 dudes defeated the fartsack and decided to better themselves at SOT today. . 20th anniversary of Rage Against The Machine’s self-titled debut is this year, so YHC decided to play it, and take a few of us on a trip down memory lane. According the the bus drivers, this is what went down

Long mosey around the school and down the stairs to the track, circle(ish) up for:

COP

• Invisible Jump Rope
• Jazzercise
• Hairy Rockettes
• Collard Pickers (#AydenNC, #whywouldyoupickcherriesofftheground)
• Pretzel Twists

Next up we went for a 2 pack of boberry biscuits. Mosey to the track, mosey in the curves, sprint on the straights. After each lap 10 burpees

Time for a triple check. Partner 1 runs up stairs, across top, back down the other stairs, partner 2 merkins, partner 3 Apollo Onos.

Turn the other way and do a Dora with PAX choosing exercises:

• 100 Merkins
• 200 Side Stradle Hops
• 300 Little Baby Crunches

Mosey to the back of the concession stand for some peoples chair, ascending Donkey Kicks, and a few We’re Not Worthys

Mosey back to the flag for one minute of flutter kicks

Numbers, Names, Announcements, Bullseye took us out

Announcements: Glow run on March 6th at 5pm, see Nancy Lopez or his Slack post for more details. Hump Day Happy Hour at Triple Crossing midlothian Feb 2nd at 6pm.

NMM

Great to see everyone out. YHC has been inspired by the leadership of this group reccently. A lot of names on the Q sheet. A lot of guys stepping up to make a difference. YHC would encourage all of us to be a leader in F3RVA, in our homes and our communities.

13 Bootcampers and 3 Runners posted on this warm 70 and sunny day with the wind chill feels like 32. According to the full parking lot of bus drivers this is what they saw

Mosey to the far lot for COP

DQ’s, Helicopters, Russian Soldiers, Peter Parkers, Merkins, Shoulder taps, run the length of the front of the school and back

Start the Random Numbers game: PAX gets in a circle YHC has a list of 20 exercises and 20 numbered slips of paper with 3 special marked papers. Each PAX is given an opportunity to draw a slip from the container and PAX does the corresponding exercise from the list. Every 5th draw a run the length of the front of the school is had.

1. Lap around the school
2. 10 2 count peter parker Merkins
3. 30 LBC’s
4. 40 Squats
5. 50 Side Straddle Hops
6. 60 single count shoulder taps
7. Wild Card
8. 8 2 count Ball Dippers
9. 90 Raise the Roofs
10.  10 Merkins IC
11. Wild Card
12.  12 Donkey Kicks
13.  13 Schrunchy Frogs
14.  14 2 count Hello Dollies
15.  15 Plank Jacks IC
16.   16 2 count Rosalitas
17.  17 Mountain Climbers IC
18.  18 2 count American Hammers
19.  19 Smirf Jacks
20.  20 Hoedowns IC

Once all the numbers have been drawn mosey to the Tennis court for some 4 corners 10 Squats, 20 Merkins, 30 LBC’s Time is called mosey BTTF

Numbers / Names Marmaduke took us out

NMS:

YHC did something like this in IN over the Christmas break so last night the plan for turning it into somewhat of a game was hatched. YHC did realize that there are a few kinks that will need to be ironed out but overall I think the Random Numbers game will be seen again.

Seven strong and 4 runners posted for a mid week beatdown. It was tough get up for YHC and he came in hot with a Trio from NM in tow. According to the bus driver here is what went down.

COP- 20 each SSH, LBC; 10 each: DQ’s, Jazzercise, Helicopters, Imperial Walkers, Russian Soldiers, Merkins, LBC’s, Flutter kicks.

The thang: In front bus loop do a 4 corners with a 5th group bumping the groups around the square. Do exercise until you get bumped. Exercises Drydocks, Hand release merkins, Squats, Monkey Humpers. Completed 4 laps.

Mosey to track: Repeat the same 4 corners with different exercises but YHC screwed it up with only 4 groups. Anyway we did one lap. Then ran another lap.

Repeato in the bottom lot with another 2 laps completed by all.

Announcements: New AO Rock-n-Roll Saturday 7am

Prayers: To Florences FIL undergoing surgery.

YHC took us out in prayer.

Make today Awesome!

5 Bootcampers and 2 Road Runners hit SOT this morning.

Tobit and Rosetta did track work, not sure on distance but great job!

COP – Helicdopters, SShs, DQs, Imperial Walkers, Copperhead Squats

Mega Lap – Runner take Lap around school while PAX rotates, 25 Squats, 25 Incline, 25 LBCs, 25 Dips – All PAX must complete a lap.

Door Run – Merkins, Freddys, Wall Sits and Burpees,

4 Corners and Sprints

Back to Flag

Numberama, Namerama, YHC took us out!

Way to work men!

Duke

10 Warriors took to the lots of SOT with a new exercise pulled from the Lexicon.

COP – SSHs, Randy’s, Squats

Mosey around AO stopping at various locations for random exercises that keep that kept us dry. We also explored the lower lot so Singer could figure out how large the lot was.

Great workout, if you haven’t done Randy’s look them up, sound easy but are not. Appreciate the PAX indulging me.

I hope everyone is enjoying the holiday with family!

Duke