Tag: Source of Truth

8 chilly pops rose from the fart sack with no Q on the sheet, so YHC took the helm amidst mumble chatter about Man Killers.

Mosey to the COP

DQ’s, Helicopters, Cherry Pickers, Moroccan Night Clubs, Hill Billie’s, Russian Soldiers

Mosey to the back alley

Lunges, Box Jumps and mosey around the corner to the stairs

Mosey to the track

Half lap track work

At each end of the track do exercise meet back at the first end repeato X4, Burpees X10, American Hammers X10, Squats X10 and ???? to cold to remember

Mosey up the stairs to the back alley Lung, Box Jump and mosey our way back to the bus parking lot

Parking lot tracers

Back to the start, line up on the first lot Parking Lot Crawls to 10 starting at one and increasing by 1 each lot

Finish out with several varied run exercises

BTTF

30 seconds left, get every ones attention by starting Man Killers to 10 but ran out of time

Numbers/Names YHC took us out

NMS:

We ran out of time before we could get to the best part of the workout with Man Killers. YHC had thought about signing up for the Q the night before but missed the opportunity so when the PAX arrived still with no Q on the sheet YHC decided, why not.

Moroccan Night Clubs brought to you by my Thanksgiving trip to Fort Mill, SC you’re welcome

Well actually 6? YHC hit the snooze and was coming in hot. YHC found 6 warriors ready for the challenge of what the day would bring. 3 in the runners club and 3 in the beat down club. Tobit inquired with YHC if he wanted to run to which response was “ I will catch you all later and turned to leave”. Moments later made the same inquisition of DK to which DK responded with a face that showed years of pain. According to the rucksacker who passed near by with what appeared to be 60 lbs strapped on here is what went down.

Mosey to front bus lot for COP: 20 SSH’s, 10 each: DQ’s, IW’s, Russian soldiers, Cherry pickers, dead man hang, helicopter, Merkins, LBS’s. All counts are estimated as the mumble chatter took over the count.

Thang 1: Parking lot tracers with exercises on bottom and top of the line. 1-10. 1 Burpees, 2 dozen LBC’s, 3 dozen Merkins, 4 dozen monkey humpers, 5 Squat jumps, 6 WWII’s, 7 ??, 8 Box cutters, 9 Deep lunge and 3×10 flutters, dollies, and Rosalita’s.

Thank 2 Mosey to door 1. YHC stays at door 1 and completes 20 merkins and 20 LBC’s, Wilson runs to door 5 and DK door 10 to complete same exercises. When YHC finishes he runs and bumps all forward for repeato of same exercises every 5 doors through 33.

Thang 3: Triple check Runner, dips, seated leg raises. Cut last round out to get back to flag. Runners joined for a close out of Flutters, Dollies, and Rosalita’s.

Prayers to Tobit’s GM and to aisle 5. Prayers to all PAX and families stay safe this holiday. Stay safe for those that attend TYA’s Thanksgiving history lesson! Thanks Rosie for perspective on this.

YHC took us out.

In spite of brain freezing temperatures numbing the Q’s ability to count, SOT hosted a perfectly even six bootcamp gloom warriors and four escapees running into the gloomy distance. Here’s how the bootcamp PAX helped YHC to “just send it.”

The THANG:

COP #1:

• Mosey down to the lower Lot
• Welcome & F3 Disclaimer
• LOTS of reps of LOTS of exercises, just trying to warm up and get loose

COP #2:

• Mosey to the track for a good old Buddy-Toss-N-Barrow:
• Partner up to complete rotations of x20 PLT’s followed by x20 wheelbarrow paces
• Partners alternate Toss-N-Barrows for the length of the straightaway.

COP #3:

• Mosey to the concrete stairs adjacent to the bleachers
• Triple Check:
• P1 – Alternate x10 Merkins with x10 Deep Squats
• P2 – Alternate x10 WWII with x10 Lunges (2-count)
• P3 – completes loop up concrete stairs across top behind bleachers, then back down other concrete stairs to return to partners
• For Ascending Stairs:
• Round 1 – Bearcrawl
• Round 2 – Box Jump
• Round 3 – Crabwalk

COP #4:

• Mosey around to the other side of the track to repeat Buddy-Toss-N-Barrow on the other straightaway.

Mosey BTTF for COT:

• Counterama # 10
• Namerama
• Announcerama (see Comments)
• YHC took us out in Prayer

NMS:

• The deep chill of our first frozen morning this Fall melted away in the levity of a small but jovial PAX. YHC first proved counting small numbers can be challenging, then requested the men suffer wheelbarrows, then added such a “mini-Vinny” complexity to the triple check, the PAX just couldn’t keep it together. As we all waffled and jokingly argued who was on who’s team, the sage words of OC echoed across the cold track “Just Send It!”. So the men crushed the reps, the mumble chatter remained on point, and God was invoked for His mercy and grace to keep the F3 momentum going into the day. SYITG brothers, YHC, DTH

11 strong rolled into to SOT for a Wednesday beat down., And this time it was sunny and 72 degrees. Wilson and YHC were splitting the Q today and had something fun in store. The air was just right for beat down, According the the bus driver this is what went down. Mosey to front lot.

COP- YHC took lead- 30 SSH’s, 10 each Cherry pickers DQ’s, IW’s, Helicopters, Merkins, LBC’s, Flutters, Dollies. Mosey to door one. Many service members jammed to the Doors as they passed their time overseas and domestically. On Veterans Day we started with the door challenge.

Do the exercisex#on door, Door 1-5 Burpees, 6-10 WWII’s, 11-15 Merkins, 16-20 Squats, 21-25 LBC’s, 26-30 Monkey humpers (Bonethug called out “I hope no one is watching the security cameras right now!”), 31-33 SSH’s. I remember first doing the doors with DK and it seemed much harder.

Wilson’s turn, Parking lot tracers with stopping for exercise at baseline escalating from 1. We did one through 10. Doozy had a brain cramp picking. Some were SSH’s, Plankjacks, Chuck Norris’s, etc. Mosey to flag for 5 minutes of mary. Great work today boys. Runners returned right on time.

Prayers to Bonethug’s FIL and to Gumbo’s classmate who made the ultimate sacrifice for our country in Iraq. On Veterans Day we thank all that served and fought to defend out freedom and our flag. Thank you and God bless.

The title: See below. Apparently Wilson’s gas saves lives man.

https://time.com/2976464/rotten-eggs-hydrogen-sulfide-mitochondria/

Gumbo started us off in Gumbo fashion with COP and triple check, then Wedding singer made us curb crawl and ANOTHER triple check, then Nancy took us to the track to do a FULL ring of fire (had to be there – almost seemed like Vinny returned for a hot minute), then with minutes to spare (10) passed to Wilson. Now, I realize the pass was to avoid writing the backblast. I get it. Nancy still has one to write from a few weeks back. It is a PAX responsibility to get the information out AND #BIGDATA (just saying). So – YHC brought out some SPRINTS. Yup, no ground and pound, actual running. Back to the flag for some Mary.

YHC tooks us out. Keep Boberry’s family and Tobit’s family in your prayers. Keep our nation in your prayes as we have an undecided election. Similar to 2000 (for those alive).

Announcements: TYA is still trying to convince the PAX that Massachusetts help the first Thanksgiving, so he is the Q at Mary for his annual argument. It is ALSO Gumbo’s birthday! Rosetta said something about a 5k on Thnksgiving Blah, Blah, Blah…………… Wedding Singer anticipates the Earth Day 5K free t-shirt for $10 will hopefully return. The old fellas are laughing right now.

8 men posted, 3 ran for their lives, leaving 5 to tackle the asphalt at SOT, it went something like this:

Mosey around the parking lot an circle up near the cars for COP in case any LIFOs show up (none did). COP included:

• DQs
• Helicopters
• SSHs
• Imperial Walkers
• Tempo Merkins
• LBCs

THE THANG

Curb Crawl – Mosey to the front of the school for a good old fashioned curb crawl – up to 3, repeat 3, and back down. bear crawl/crawl bear in between – you know the drill.

Mosey down to the large parking lot that is no longer packed with buses since they are out picking up kids.

MODIFIED FIELD OF DREAMS – in honor of the World Series conclusion last night I grabbed the open Q slot late and needed to infuse some baseball theme. This is usually done on a baseball field, but today our field was lush asphalt. Split up and use the “pitcher’s mound” to modify for the 5-PAX. Each man does the identified exercise at each base AMRAP until relieved by the man running from the previous spot. The pitcher was our trigger and had to do 10 burpees as the timer, then run to home plate and relieve the man there. Other bases and exercises were:

• Home – [exercise escapes me right now – but it was brutal, I assure you]
• First – Squats
• Second – Merkins
• Third – LBCs

Finished it off with 32 SSHs OYO for the 32 years between Dodger WS victories.

Wall Time– Mosey around the side of the building for a beautiful piece of well-lit brick wall for some Donkey Kicks and DEEP Squats. Round 1, 10 of each and plank for 1 minute. Round 2, 20 of each and plank for 1 minute. Round 3, 30 of each and plank for 1 minute.

Lunge Alley – making our way around the back of the school, lunge the lit alley way and watch out for the car.

Mosey the rest of the way and down the hill to the bottom.

The Suck (not many exercises are good with a PAX of 5, but the Suck is good no matter what the number). 4 exercise stations, 1 rabbit. Rabbit runs up the hill and back and triggers the switch to the next station. Stations were:

• WWIIs
• Burpees with a jump and a squat at the end
• Box Cutters
• No cheat merkins – HRM with Shoulder Taps at top

2 rounds

Ring of Fire – mosey back to the flag for a ROF as follows. Start in plank, first man does 10 merkins, then 10 hello dollies, then stands in Al Gore. Next man starts merkins when previous man switches to dollies.

3 Minutes of Mary including Freddie Mercuries, Flutter Kicks and 6 inches

COT, welcome runners back, Numbers, Names and YHC took us out.

Announcements:

Prayers for Offshore and his family after the passing of his MIL.

Shoe drive continues through Saturday. Let’s get to 100.

NMS:

Great to be out this morning. It was a great morning for a workout. I saw the open Q slot while watching the World Series and decided to grab it. I’m glad I did. Thanks for letting me lead. Great work guys.

No More Gumbo For You!

11 strong showed up in the parking lot of SOT this morning, Wilson and Duke went one way 7 more went another way leaving YHC and Rosco wondering what just happened. YHC decided to take the bull by the horns and lead a two man party. After COP Doner Kabob joined the party and Bulls eye went in search of some runners.

COP – DQ’s, Helicopters, Cherry Pickers, Dead Man Hangs, Merkins and LBC,s

Mosey to door #1 – Go to each door for increasing merkins door 1 = 1 merkin, door 2 = 2 merkins up to door 20A = 20 merkins at 20B switch to Squats through door 33

Mosey to bottom of hill for a triple check

Partner 1 low wall sits, partner 2 jump squats and partner 3 runs the hill and back (X3)

BTTF for 2 rounds of LBC ring of fire, round 1 20 LBC’s while partners 2 and 3 do crab cakes. Round 2 10 LBC,s

Numbers / Names THC took us out

Boberry explained what 3rd F is and said there is a link to join every other Tuesday.

NMS: Interesting start to the day. What looked to be a big PAX ended up with just YHC and Rosco here for a Bootcamp everyone else took off on a run including Wilson and Duke, Whatttt??? YHC had never met Rosco so it was actually good to somewhat get to know him a bit. DK ended up joining us at about door number 3 after taking his warm up lap around the track. All the runners returned without incident but apparently Wilson tried to stir up trouble with a Jeep at one point.

An assembly of southern gentlemen who untangled themselves from their wives’ predawn embrace gathered at SOT for something decidedly less cushy. Here’s what the runners avoided:

The THANG:

COP #1:

• Mosey to the Field Lot
• Welcome & F3 Disclaimer
• SSH, RSoldiers, CSquats, Opus, DQ’s, WWII’s, Oblique LBC’s, APD’s

COP #2:

• Mosey to the Football Field & Track
• THE GREMLIN:  A short distance Beast with variable movement between points
• Round 1: Alligator Walk & Angle Grinder
• Round 2: Bear crawl & Burpees
• Round 3: Crab Walk & Crab Cakes (2-ct)
• Round 4: Deep Lunge & Dolly’s
• Round 5: Elephant Crawl & Elbow Plank Leg Lifts 
• Round 6: Frog Jump & Flutters (2-ct)

COP #3:

• Track Catch Me If You Can
• P1 Does Reps while P2 Bernie Sanders, P1 catches up to switch
• Lap #1: x1 Burpee 
• Lap #2: x2 Opus
• Out of time – mosey BTTF

COT:

• Counterama # 11
• Namerama
• Announcerama (see Comments)
• YHC took us out in Prayer

NMS:

• Whatta marvelous mumble chatter morning – discussion revolved around multiple audibles (the field was suuuper squishy so moved to track, the hard way would have been absolutely Awful, and OC cane up with Elephant crawl instead of elbow crawl on pavement), the noxious 4th F (a blessing from YHC’s very own rear end, which OC did his best matrix moves to avoid, but failed), and the possibility of a probono lap dance after Draper’s vasectomy (“is there a copay for that?”). Apparently a smaller PAX means greater intimacy. Love you clowns. SYITG

Twenty men and 1 faithful companion total out at SOT this morning. 15 started their day with a warm bowl of fermented Gumbo. 5 took to the roads around SOT to continue race training. Well done all!

For the Bootcamper 15, it went something like this:

COT – Mosey down to the field and spot the PoPo parked in the lot down there when he/she shined the spotlight on the PAX and then left the scene. At the field, Van Halen tunes were started and COT went as follows:

• SSHs IC x10
• Imperial Walkers IC x10
• Don Qs SLOW IC x10
• Helicopters IC x10
• Merkins IC x10
• LBCs IC x20
• Freddie Mercuries IC x10

SHOWTIME

Tribute to Van Halen with a JUMP-starter. Plank position, perform the up movement of the burpee with a jump every time you hear the word “Jump” then back down into plank. No biggie, just a 4-minute plank with about 30 “jumps”. That will get the blood flowing and wake the muscles up. May see that again on the circuit.

S-T-A-C-H-E Time. Line up on the field end line for the following:

• S – SSHs x84 OYO, run length of the field and back, Al Gore for SIX;
• T – “Taps” Alternating Shoulder Taps IC x42, run, plank for SIX;
• A – APDs IC x42, run, Al Gore;
• C – Carolina Dry Docks x84 OYO, run, plank;
• H – “Humpers” Monkey Humpers x84 OYO, run, Al Gore;
• E – Eighty Four Seconds of PLANK (feel the burn);

Mosey 1 lap around the track with the tunes in tow to shake out the muscles

Triple Check Time at the bathroom building. 1 team member runs up the hill and back; 1 does Chicken-peckers, 1 does WWIIs. Three rotations, you know the drill.

Lunges in place for the SIX.

BTTF and plank for SIX and for the bell.

COT, Numbers, Names, Announcements and YHC took us out

Announcements:

• DTH says shirts should be delivered in the next week or two.
• Shoe collection. SOJ is ahead now – let’s keep it that way! Men’s shoes and kids shoes. All kinds welcome. Bring them out to AOs throughout the month.
• Boberry has the Q for third F on Zoom – Tuesday at 7pm

NMS:

Great to get back in the Q saddle. And, amazing to have such a great PAX there this morning. The “84” reps in the STACHE workout was a tribute to YHC’s mom, who would have been 84 today!

Oh, and did I mention that the STACHE BROS won the cornhole tournament on Saturday. Ok, I promise, last time I’ll bring that up…today.

Strong work by all. Beautiful morning for it. Keep getting stronger men. Keep working hard. Be the best you can be all day, every day.

No More Gumbo For You!

Eight gloom warriors declared their independence from the fartsack at Source of Truth this morning. The quill pens inscribed it thusly on the parchment:

Three rabbits posted early for a jaunt to Midlo HS for track work and meanderings through Charter Colony. Five bootcampers did the following:

Warmarama – mosey to lower parking lot for SSH x 20, Russian Soldiers x 15, Helicopters x 10, Don Quixotes x 10, Flutter Kicks x 10, Alabama Prom Dates x 10.

The THANG

COP1 – 1776; mosey to the football field and divide into teams of two; bust out 1,776 yards/reps as follows:

• Round 1 – 100 yards high knees; each team completes 100 merkins, 100 squats, 100 LBCs

• Round 2 – 100 yards Berrnie Sanders; each team completes 100 dips, 100 step-ups, 100 American Hammers

• Round 3 – 100 yards Carioca (right); each team completes 100 overhead claps, 100 lunges, plank jacks

• Round 4 – 100 yards Carioca (left); each team completes 100 Carolina Dry Docks, 100 mountain climbers, 100 flutter kicks

• Round 5 – 100 yards All You Got Sprint; as a PAX 76 burpees

COP2 – 11s; mosey to hill for 10 wide grip merkins + 1 WWII, repeato.

BTTF – numbers, names, announcements, YHC took us out.

NMMS – This was a tough one. The 1776 is posted in the F3verse as an hour long solo or team workout —- 76 solo burpees is cray cray. Prayers for Tobit’s mom’s continued recovery and for Honeymoon’s family. Shoe collection underway – bring ’em to DTH. Check Slack and preblasts for Crossover Ministries 3F opportunity.

SYITG!

Doublemint