Tag: Source of Truth

Midlothian Middle

  • Lets use the track

    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

  • It sounded fun in my head

    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.

  • its not the devil its just a beast

    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.

  • forgot this last week

    COP normal warmup

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

    COT

    name/number arama, I brought us out

  • doors and a prostitute

    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.

  • Way too early takeover

    Gypsy did not audit my clown car meeting time and so we arrived 20 minutes early. I also parked us in the wrong lot. But that allowed me to scout a little and find out that the football field is closed and the hill has not been mowed in a month. No Die Hard for these Southside warriors.

    We warmed up in the upper lot behind the school with some SSH, IW, Ukrainian Hammers, LBCs and Merkins. Then we went down the stairs and ran around the track to the baseball field.

    We spread out to each base with home being a ten burpee timer, with exercises at each base. Exercises includes Squats, LBCs, Flutters and then the second round had HRM, WWII & Hammers.

    The extra big outfield was in good shape so we used the light poles and did a quarter pounder with 25 merkins, 50 squats, 75 single count mountain climbers and 100 SSH. Bernie’s back after each.

    I decided against a double (there was rejoicing) and we went back to the track and the stairs up. We then headed to the tennis courts.

    After a round of line tracers, we did two rounds of 4 corners: 10 merkins, 20 squats, 30 Lbcs, & 40 smurf jacks. Second round was something like HRM, Hammers, jump squats & SSH.

    We went back to the start and found the runners for COT. Great to meet many of you and thanks for letting me lead. Westhoe takeover all week. Can I find a good hill for Diehard???

    Homegrown Half/10K/5K this Saturday. Sign up for the Pickleball tournament and if you want a 10yr Anniversary shirt of hat, get your order in today!

  • Boy…that’s some steamy wetness

    5 HIMs stepped into the extreme mugginess of Wednesday morning for a tag team Q. The Q sheet has for SOT has been a little light lately. Must be those ruck workouts that Sable and team pull together.

    Warmarama – Bunch of stuff. SSH, Merkins, Jazzercize (slow mo), Ukrainian soldiers, LBC’s, Helicopters, etc.

    Mozey to the track for 100’s. Round 1: 5 rounds, 20 reps for each exercise. After the set was completed run 100 yards. Each PAX member called out an exercise.

    Round 2: 10 rounds, 10 reps for each exercise. After the set is completed run 100 yards. Each PAX member called out an exercise.

    Turn the Q over to DK for a little Tabata/Chabata time – dips and step ups were on the menu.

    Back to the flag pausing for some solid monkey humper action as the runners circled back to the flag.

    Numberama / Namearama with YHC taking us out.

    Lucky days when Blue Moon makes the trip down to see us. Fun times hanging out with this dude.

  • Conspiracy theories

    rolled up to a few hardcore regulars ready to beat back the humidity. Runners were off and we hit it.
    cot

    ssh, lbc, merkin, soldiers, helos and a bit of dojo dan

    thang

    we did numbers on doors with alternating upper, lower and midsection WO for a full body ground and pound. Singer split from the MOT hill run to meet up w campers. Ended with a a ROF and a Dora w merkins, squats and lbc.
    cop

    Numberama, namearama, Wilson took us out. Thanks gents for the opportunity to lead.

  • yesterday’s beast, today’s BB

    cop

    with the MOT dudes runnin off, it was a warmarama w merkins, ssh, helos, lbcs, dojo dan x5min

    thang

    it was a build a beast of midlo proportions with ssh, squats, merkins, plank jacks, box cutter and a ww2s. With 8 min left we did burpees, dips and a merk ROF.

    Number/namearama, anncmts, Double D took us out with a good word. Off to starbucks for a nice devotional and some good Godly chatter. Pleasure and privilege to lead

  • Sweatfest of Truth

    7 gloom bros left the solo Doozy runner in the dust to tackle today’s pain train shenanigans – here’s how down-ranger AOL almost lost his lunch:

    The THANG: 

    WARMERAMA: 

    • Mosey down to the track and circle up at the bottom of the grassy hill
    • Welcome & Disclaimer
    • Variable IC Reps at the bottom and top of hill, variable movements called between sets

    COP #1: 

    • Step onto the field and line up at one end for the DIME POUNDER COUNTDOWN:
    • Think Quarter Pounder, but with 10 yard intervals, and done in reverse order
    • Sprint to the end, complete x100 SSH’s, Bernie back to start (…switched over to track to honor the preponderance of FIELD CLOSED signs…)
    • Sprint to 90 yard mark, x90 LBC’s, Bernie back to start
    • 80yd, x80 Calf Raises
    • 70yd, x70 Plank Jacks
    • 60yd, x60 Monkey Humpers (2-ct) 
    • 50yd, x50 Mtn Climbers (2-ct)
    • 40yd, x40 Squats
    • 30yd, x30 WWII’s
    • 20yd, x20 Flutters (2-ct)
    • 10yd, x10 Burpees

    COP #2:

    • Mosey up to the practice field and partner up for a HUNDORA (x100 Reps per Round, x3 Rounds, different partner each round)
    • Round 1 – x100 Alternate CNMerkins with Werkins
    • Round 2 – x100 Leg Raises
    • Round 3 – x100 Ball Dippers (2-ct)
    • Moving partner runs width of Field and back

    COP #4: 

    • Mosey up to the school’s brick wall for DONKEY KICK-OFF’s
    • x5, 5 sec hold
    • x10, 5 sec hold
    • x15, 5 sec hold
    • x20, donezo

    Mosey BTTF for COT:

    • Counterama # 7 (with Doozy 8)
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS:  YHC has been burned with solo-Q’s at SOT in the past, so it was great to have a solid mix of SOJ’ers and one HIM from Ohio for this Summer Tour beatdown. Efforts were made to convince Doozy to join us and make it a perfect 8-PAX but he wasn’t havin it. BAMF that he is, Herme pushed through the pain for his third beatdown in 24hr having attended a Men’s Alliance last night. YHC has heard mixed reviews on the duration, if not also the depth of difficulty, on the MA workouts, but Herme testifies the push with coupons for 30min deserves a nod. Maybe someday when the timeframe doesn’t completely conflict with family time, I’ll try it out. Great to have AOL join us and proclaim the brutality of RVA beatdowns (he attended a Pigskin whoopin at Howdown as well). Keep posting fellas! Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • Convergence Field Day tomorrow! 7am at Forrest Hill Park
    • Next Tue AM Homerun Derby (instead of NoToll
    • Next Tue PM 2nd F at Snuff’s Pool

    Prayer Requests:

    • AOL safe travels
    • Friends and family members battling cancer and other serious illness/injury