Tag: Source of Truth

YHC rolled into SOT to be greeted by light numbers. Where PAX concerned the heavy bag was coming back out? Anyway at 5:30 the PAX mosed off to the front parking lot for the COP.

COP- 20 SSH, 10 DQ’s, 10 jazzercise, 10 cherry pickers, 10 small 5 large arm circles x2 for reverso, 10 windmills, 10 Merkins, 20 LBC’s, 10 sugar sticks (flutter kicks), 10 hello dollies, 10 rosalita, hold 6 inches for 30 seconds. Mosey around the school to the track.

YHC had planned a partner exercise but with low numbers changed course to a 4 corners on the track. same exercise at all 4 corners, PAX wait for 6 alternating AG’s and Planks. 1st lap merkins x10x4, 2nd WWII’s x15x4, 3rd lap squats x20x4, 4th lap plank jacks x25x4, 5th lap SSH’s x20x4, 6th lap lunges x15x4. We nailed 6 laps and logged 2.75 miles, nice work. Back to the Flag right on time.

Prayers to Duke’s mom having surgery today, get well quickly! Hermie took us out in prayer. Always an honor to lead. Nice work Gumbo who led the pace, he is sneaky fast. Hermie, Duke, Bullseye way to push hard.

Are moms hot? Are ball dippers single count or double count? 100 reps then 200 reps then 300 — how does that work? Eight seekers of knowledge posted to Source of Truth; here’s what they learned:

COP: Invisible jump ropes x 20 (Tclaps to OC for the Floyd Mayweather flair); hillbillies x 15; Don Quixotes x 10 (YHC almost blew an O ring in this one); cherry pickers x 10; Suzanne Somers x 10 per side; Heels to Heaven x 20.

IP run (The Six does 3 Hand Release Merkins then pursues) to the track

THANG 1: BBC Catch Me If You Can

Lap 1: PAX A Bernie Sanders, PAX B 3 burpees and pursues; flapjack

Lap 2: PAX A Bear Crawls, PAX B 6 ball dippers and pursues; flapjack (This sucked. Big time).

Lap 3: PAX A Carioca, PAX B 3 crabcakes and pursues; flapjack.

Long mosey to the hill for:

THANG 2: MILFS

PAX A sprints up hill and back while PAX B exercises; flapjack and repeato until team rep counts are reached:

Merkins x 100
Imperial Walkers x 200
Little Baby Crunches x 300
Freddie Mercuries x 200
Sumo Squats x 100

Long mosey around school, the sprint the length of the front drive to the flag.

COT: Numberama, name-o-rama, announcements, YHC took us out.

NMMS: Boberry is Shivering in the River this Saturday and Doozy is organizing a moving crew this evening for a parishioner in need at his church – check Slack channel for deets. That 220 yard bear crawl was a mouthful, but this beast mode PAX chewed it up. Hats off, gents.

Nine committed men stepped out of the car and into the drizzle minutes before the start at SOT this morning.  Idle chatter and YHC almost missed 5:30.

The Thang

Mosey to the west end of the school and circle up. 

• DQs
• Windmills
• SSHs in cadence x 10 then Merkins x 10.  Repeat 3x 
• Monkey Humpers in cadence x 25 then Carolina DDs x 10.  Repeat 3x

Mosey to the loading dock and partner up for a failed experiment.  Partner 1 performs Merkins and Squat Jumps while P2 hops up and down on the loading dock.  Unfortunately, there wasn’t enough room on the dock.  Audible.

Mosey to the bottom of the hill and partner up.  P1, Wall Sits.  P2 runs to the top and does 10 Merkins and 10 Jump Squats.

Move to the sidewalk around the concession stand.  Elbow Plank to Reg Plank and back down.  5 on each side.  Then, reverse lunges x 12.  Repeat 3x.

Back to the bottom of the hill.  Crawl Bear up the hill for 10 paces.  Then, Bernie to the top.  Repeat with 20 paces.  A 3^rd round was in order, but the hill was unusually busy with auto traffic this morning.

To the tennis courts.  10 Merkins, 10 Jump Squats at each corner.  Mosey the short side, Spring the long.  Wall sits for the Six.  Then, finish with 30 paces of Crawl Bear.

Indian Run around the back of the school.  Thanks to Chick-fil-a for starting off strong.

Around the front of the school, partner up.  P1 does 25 dips on the benches, P2 does Ball Dippers.  Repeat 3x.  Wall sits for the last minute and back to the flag.

Don’t forget Poker Night at Orange Crush’s house this Sat.

Prayers for Nancy’s coworker struggling with Cancer.

Thanks for your patience this morning, fellas.  It’s been a bit since I put my name on the Q Sheet, and the rust was visible.

9 Warriors posted to SOT this morning, with multiples inquiries as to who grabbed the Q…….Duke it was and we were off!

Down the hill to COP

COP

SSH x 20

DQ x 10

Imperial Walkers x 15

Helicopters x 10

Mosey to track!

50s!

Perform the exercise called for 50 reps run 1/2 a lap, perform 50 more reps and complete the lap. Goal was to get 10 laps, PAX Completed 8!

Exercises included : LBCs, Carolina Drydocks, Arm Circles, Monkey Humpers, Squats, WWIIs, Flutters, Alabama Prom Dates

Mosey to the Hill, Lunge up the Hill, 20 Secs left, AYG to the Flag.

Numberama, Namerama, Nancy Lopez took us out!

Announcements : OC hosting poker on the 22nd.

NMS:

Strong work but all, and I appreciate everyone enduring a little more cardio vs the ground and pound this morning, all in all close to 2.5 miles. Title of the backblast comes from Singer this morning, who casually asked Hermes if he ever takes a pull from the gas at his dentist office. Laughter and fun times ensued and I’m pretty sure the next HDHH is scheduled to be at Hermes office. Safe travels to Singer this week as he heads north to visit family. Also it was awesome to have PEW in from Alabama, strong work on multiple posts this week brotha! Stay safe, hug your loved ones and be a leader today men!!

Duke

Seven gloom warriors posted to the Source of Truth this morning to free themselves from the bonds of sloth, indolence and excess adipose tissue. Here’s how it went:

COP – Imperial Walkers x 20, Russian Soldiers x 20, Don Quixotes (muy rapido!) x 10, Cherry Pickers x 15, Freddie Mercuries x 20, Rosalitas x 20; recover and mosey to the lower parking lot.

Thang 1 – Parking Lot Ladders: bear crawl one parking spot, then 25 squats; bear crawl two spots, then 20 squats, etc. and end with bear crawl 5 spots, then 5 squats. Repeato with crabwalks and side straddle hops. Re-repeato with lunges and mountain climbers.

Mosey to the football field – trip over the chain (optional — the rest of the PAX opted out..)

Thang 2 – Modified Manchester United Fitness Test: The real deal is described here and it looks like a suck fest, so YHC thought it would be perfect for the PAX. Modified as follows: partner up and Partner A does 100 yard sprint and 100 yard recovery pace run back while Partner B does flutter kicks. Swap and repeat. Round 2, Partner A runs down and back while Partner B does Carolina Dry Docks. Swap and repeat. Round 3 is running and back to flutter kicks, etc. Total of 10 rounds.

Back to the flag for COT, and Stumpjumper took us out.

NMMS: Please keep Sir Topham Hat and his family in your prayers. His brother-in-law recently passed after a battle with cancer, And he is in town for the funeral. Speaking from personal experience, the fellowship of the PAX is a source of strength and comfort in those times that seem the darkest. Pax vobiscum? Absolutely….

11 came out in the cold for what some thought might be a run heavy POG Q. Here’s what actually happened…

COP

-SSH, Merkins, DQs, Helicopters, Cherry Pickers

Thang

Started with mosey to wall for 10 merkins (in cadence) followed immediately by holding balls to the wall while each PAX did 5 donkey kicks down the line. Rinse and Repeat.

Next up-7 of Diamonds

At each corner of the diamond do the following exercises

• 7 burpees (28 total)
• 14 (4 count) flutter kicks (56 total)
• 21 merkins (84 total)
• 28 squats (112 total)
• 21 WWIIs (84 total)
• 14 ball dippers (56 total)
• last round bear crawl to each corner for 7 merkins (28 total)

Next up hold plank while each person individually does 5 no surrenders.

Ring of Fire 10 merkins, followed by 1 minute plank. Watching the clock I let the PAX know we were halfway done with the plank, which was followed by the PAX singing Bon Jovi (Livin’ On a Prayer) for the remaining 30 seconds.

5 burpees on the way back to the flag.

Numberama, Namerama, Gumbo took us out.

Prayer request for Rosie’s Dad getting his knee replaced today.

Thanks for letting me lead you guys this morning. Strong work!

14 strong posted, better than the average number at SOT. Perhaps due to pax members skipping the monsoon yesterday morning

The thang:

Mosey to lower parking lot – SSH, Don Q, Slow Squats, LBCs, reverse LBCs.

Track – partner up, run opposite directions and meet on other side of track, perform exercise with partner, run back to point of beginning and perform exercises with partner. First exercise is 10 boo ya merkins for 4 total laps, or 40 total merkins. Second exercise was 25 leg throws, with 3 total laps or 75 total leg throws per person. Last was plerkins with 2 total laps or 20 perkins total each.

Lindsays – step ups on bleacher and two-count freddies.

Mosey to parking lot hill – triple check. peoples chair, flutter, run up hill and back.

moleskin:

Great work PAX! OC good to have you out again, keep it up. Thanks for enduring the track work which took up a large portion of the allotted time. Chatter was good until the groans became apparent towards the mid to end of the track laps. As for the title, well, some things are simply left on the field, pun intended. You have to post to hear it. Nearly lost my cadence.

See you in the gloom. And resolve to complete your goals.

-Singer

YHC came in hot…with only enough time to tie his shoes, and it was time to set off.

Rumor is that the beatdown went something like this.

THANG

Mosey to front of school for COP: SSHs, DQs, Imperial Walkers, Copperhead Squats, Merkins, LBCs

Mosey down to track, plank for the 6

Run a lap around the icy track and back to the field house

Form groups of 3 for Triple Check: Walk walkers, Box Cutters, Run up hill and back down

Plank-o-rama once complete.

Mosey back to bleachers for Chiabattas: 8x 20s on, 10s off – Step Ups then repeato w/ Dips

Mosey back to field house for Jacobs Ladder: Run up hill, 1 burpee, run down hill, 2 burpees – up to 7 the back down. YHC audible at 6

Additional audible to assemble at bottom of hill with 3 minutes left. Bear Crawl up hill for 90-120s.

Time called to mosey back to VSF.

COT – Marmaduke took us out

Naked Moleskin:

Rosie was not amused by YHC’s predictable COP…minus the Bob & Weaves.

The lap around the track was particularly challenging this morning. Has winter actually arrived?

At some point around the field house, Mr. Roper made YHC laugh and caused him to swallow his gum. Not fun.

POG flew up the hill while Bear Crawling, a bus pulled out towards his path, and Marmaduke yelled out the title of this Back Blast.

Great to see big numbers at SOT this moring. Great to lead you boys in the cold 70 & sunny weather!

A PAX of eight hit SOT this morning for the 2nd annual advent calendar beatdown. Here’s what went down:

Mosey to front of MMS.

COP:

SSH x 25

DQs x 12

Russian Soldiers x 12

Helicopters x 15

Advent Calendar:

At each door, perform exercise (x door number…doors 1-5 are exceptions)

Door 1: 1 dozen Crunchy Frogs

Door 2: 2 dozen Crunchy Frogs

Door 3: 3 dozen 2-count Flutter Kicks

Door 4: 4 dozen LBCs

Door 5: 5 dozen LBCs

Doors 6-10: Burpees

Doors 11-15: WWIIs

Doors 16-20: Donkey Kicks

Doors 21-22: 2-count American Hammers (in cadence)

Doors 23-24: Merkins

Run a lap around MMS.

Door 25: Jingle Balls (what a way to celebrate Christmas)

Christmas Victory Laps:

Mosey down to the track.

25 Alabama Prom Dates, run a lap

25 APDs, 25 Freddy Mercury’s, run a lap

25 APDs, 25 FMs, 25 Rosalitas, run a lap

Mosey back to the flag.

Numbers, Names, Announcements, Herme took us out.

NMS:

Appreciate the PAX indulging YHC on another year of this workout. Hoping to make it a SOT holiday tradition. Rosie inspired YHC yesterday with his use of “1 dozen LBCs”…this trick came in handy with the lower numbered doors.

The PAX crushed it this morning…even the Jingle Balls (of which 25 may be too many). As is typical when YHC leads, one of PAX commented that they were expecting more running for a Tobit Q. And as always, YHC aims to please.

It happens every year, the holidays come and go in a blink of an eye. Many find this time of year stressful and hectic (and YHC admits…it can be). But if you take just a moment to step back from the craziness, you’ll encounter a peace that is difficult to attain any other time of year. And with F3, the gloom can really be a peaceful place.

11 strong PAX decided to brave the rain and snow for the POG VQ. Full of Q energy 5:30am hit and we were off…

Mosey to COP in parking lot: SSH, DQs, Imperial Walkers, Merkins, Bolt 45s

Mosey to wall around school for Donkey kick line of fire: PAX holds balls to wall while man on end starts set number of donkey kicks, move down the line one at a time until finished. First round 5, second round 10.

Next up Burpee Catch me if you can Indian Run…A combination of Catch Me If You Can and a traditional Indian Run. The last person drops and does 5 Burpees, while the rest of the Pax mosey in a line. After completing the Burpees, the last guy runs to catch the group, tapping the (new) last Pax on the shoulder, who then stops to begin his 5 Burpees, while the (former) last guy continues on to the front of the line.

Next up 50’s (not sure if that’s the correct name but seems fitting). PAX does exercise until first person gets to 50, PAX calls out 50 and sprints halfway around track. Start next exercise and sprint halfway around track, rinse and repeat. Exercises were

1. SSH
2. Squats
3. Ball Dippers
4. Monkey Humpers
5. American Hammers
6. WWIIs
7. Plankjacks
8. Merkins
9. Donkey Kicks
10. 20 burpees (took it easy because it was my first Q)

Next up BEARmuda Triangle. PAX start at 3 corners in the shape of a triangle. Bear Crawl from one corner to another, first corner 1 burpee, second 2 burpees, third corner 3 burpees.

With a few minutes to spare we went back to the wall for another round of Donkey Kick Line of Fire. This time starting at both ends and ending in the middle for the sake of time (and the Q’s fear of mutiny).

Back to the flag for 1 minute of planks. Numberama, Namerama

Announcements: HDHH 5:30pm tonight at O’Tooles

I truly appreciate the support and being able to come out and lead this group of guys. Some of you know this but I actually never planned on coming to a F3 workout. I had been running in our neighborhood with Honeymoon for several months and I texted him if he wanted to run the next day. His response was “I’m running Murph with F3 tomorrow, want to go?” I read it as “I’m running with Murph from F3 tomorrow, want to go?”

I said yes, thinking I was actually running with a guy named Murph from F3. 6 months later now I’m Qing and going almost everyday. I never would have thought that one misinterpretation of a text could cause that much positive change in my life.