Tag: Source of Truth

Eleven gloom warriors posted up at SOT for a fridged grunt of a workout. What was to be a Duke Q turned to a Nancy Q due to a Duke illness (Get well Duke). YHC was short on ideas but long on enthusiasm. However that Q adrenaline wore off in the end.

COP

Mosey to the front parking area and to the light. Circle up:

20 SSH, 10DQ’s, 10 Jazzercise, 20 CHS’s, 10 Russian Soldiers, 20 LBC’s, 20, Hello Dollies, 20 Merkins.

The Thang

Mosey around the school and down the hill for a triple check. Merkins, WWII’s and the trifecta run up hill and back. Repeato for 3 sets a piece.

Peoples chair for 30 seconds. Wait did I say 30 I meant 60, you can accomplish more that we thought! 30 second handstand.

Jim Morrison special (aka the door challenge)

Mosey to Door 1 of the school (actually door 2 because 1 is not marked, note to self for next time.).

Do the number of reps on the door, YHC calls out a new exercise every 5th door. 1-5 Burpees, 6-10 WWII’s, 11-15 Merkins, 16-20 CHS’s, 21-25 Carolina Dry docks, 26-30 Rotate between Merkins and WWII’s. Man that was a lot of Merkins and WWII’s, my arms hurt.

Numberama, Namarama, Announcements Stash challenge this Saturday. YHC took us out. Thanks for the opportunity to lead. I really appreciate the this group, there is no better way to start the day!

9 redwoods assembled for an SOJ beatdown at SOT. The NewMarket clown car of 4 PAX arrived, Hermie shared a story that inspired the Back Blast title, and it was time to start the show.

THANG

Mosey to front of school

COP: SSH, DQs, 5 Burpees OYO, Copper Head Squats, Russian Soldiers, Bob & Weave, Tempo Merkins, Hello Dollies, LBCs

Mosey around the school

Triple Check: 1st partner touches trees (2, then 4, then 6), 2nd partner Lt. Dan, 3rd partner Boxcutters

Mosey around school

Curb Crawl – up to 5, repeat 5, back down

Mosey to front door

Midlo Middle Door work – DK called for burpees at doors 1-5, Hermie called for Karate Kid themed chops, punches and kicks at doors 6-10, POG called for donkey kicks at doors 11-15, BoBerry called for various exercises at doors 16-20

Mosey back towards VSF

Stop at SE corner to Bear Crawl about 50 yards.

Mosey back to VSF

COP – Wilson took us out.

Naked Moleskin

Good workout and good fun this morning. The curb crawls were a crowd pleaser, as always. Lots of laughter and banter. The PAX mostly stayed together as 9.

Great Coffeeteria afterwards with Döner Kebab, Orange Crush & BoBerry at the new Starbucks across from Kroger.

Ask Hermie to explain The Fun Zone. Maybe he can post a link!

Have a great Thanksgiving, men. So many reasons to be thankful this year!

Nine redwoods attended SOT for a morning workout by YHC. Here’s how it went down:

Mosey to bottom parking lot. SSH, Don Q, Mountain Climbers, Merkins, Freddie, Hillbillies

Mosey to track: Love Track. Similar to love hill only on a track. Partner up. Partner one runs around track to point of beginning and then returns back to where partner two is. Partner two does BLIMP – burpee broad jumps, lunges, imperial squat walkers and polar bears – until Partner One returns. Switch. Finish at end/beginning line, one time around track.

Ring of Fire – 10 merkins.

Mosey to bleachers – lindsays. dips, run across field, reverse crunches.

Mosey to base of hill – triple check. peoples chair, WWII situps, run up hill.

Return to flag.

Great work men! YHC thoroughly enjoyed the camaraderie this morning, and the first time to lead in a while. Some grunts and maybe swear words were heard from the PAX during Love Track. YHC knows this is better than chattiness and laughing. The BLIMP was performed not in a row as usual, like 5 Bs, 10 Ls, 15 IMs, 20 Ps, but rather broad jump until partner two returns, then next round lunge until partner returns. In retrospect that first broad jump burpee was long and painful. Everyone completed the task at hand with vigor!

Congrats to POG, Circle and Lug completing their respective 1/2 marathons.

announcements-

Next Tuesday at No Toll for TYA, be there.

Turkey day at Mumford, 6:00 AM.

Black Friday loops at Forest Hill Park.

-Singer

A new SOT record of 18 Behemoths hit the grounds of Midlo Middle on YHC’s 4-year anniversary for lots of corners and Jazzercise?

Here’s how it went down.

Mosey around the lot to pick up the LIFOs then down to the parking lot behind the football fieldhouse

COP (IC)

• DQs
• Jazzercises
• Russian Soldiers
• SSHs
• Plank Variations
• Freddie Mercurys

Mosey to the practice football/ lacrosse/ field hockey field

4 Corners, 4 Times

• Compounding 5 x Merkins, 10 x LBCs, 15 x Monkey Humpers, 20 x SSHs
• Repeato adding 5 reps to each exercise for 4 rounds – total count 200 x Merkins, 210 x LBCs, 180 Monkey Humps, 110 SSHs, 4 Laps around the Field
• Mary for the 6 – Flutter Kicks, American Hammers, Heals to Heaven, WWIIs

Mosey to the fieldhouse and Partner up

• Partner 1 – Wall Climbs x 2 / Donkey Kicks x 2
• Partner 2 – Bear Crawl x 2 / Bernie x 2 to the Crosswalk

Mary – Hello Dollys, Rosalitas, 6 Inches

Mosey to the flag

Numberama, Nameorama, COT

MOLESKIN

As the great philosopher Ferris Bueller once said, “Life moves pretty fast.  If you don’t stop and look around once in a while, you could miss it.”  Life does move pretty fast.  It’s been 4 years since YHC’s first taste of the gloom.  A lot of life has happened in that time, some great, some not so much, but YHC is forever grateful for the consistency of this brotherhood and all that comes with it.  For newer guys, YHC challenges you to stop and look around, don’t miss it, you might see something special.  YHC confirmed via big data that 17 was the previous SOT record.  Highly unlikely the record was higher pre-big data and wouldn’t really count anyway, like all those Browns championships pre-Super Bowl.  Always fun to step out and lead.  Thanks to all who praised the creativity of the 4 corners.  You’re welcome.  For all who laughed during the Jazzercises, at least it wasn’t standing APDs or partner bear crawls.  Enjoyed it, SYITG.

ANNOUNCEMENTS

Prayers for all our PAX in need, Marv and Cerrano were mentioned

Cash for ‘Stache for Raise – give generously

Hammers and Ales

Poker Saturday at Mr. Holland’s

YHC has been somewhat of a regular at the Wednesday morning SOT. It’s been a good challenge for me and have enjoyed trying to come up with a workout for the group. However, despite the regular role as Q, there remains room for improvement and today was no different. Confirmed rumors of a no cadence warmup delivered by Fresh Prince at No Toll left YHC with a new option to consider. Alas…

The warmup happened. YHC started strong and faded. Side Straddle Hops, Windmills, Don Quixote’s, Merkins and LBC’s were dished out. We won’t talk about this anymore. Off to The Thang..

The Thang:

Run a half lap. 10 burpees

Run a half lap. 10 burpees, 25 merkins

Run a half lap. 10 burpees, 25 merkins, 50 single leg lunges

Run a half lap. 10 burpees, 25 merkins, 50 single leg lunges, 100 WWII’s

Run a half lap. 10 burpees, 25 merkins, 50 single leg lunges, 100 WWII’s, 150 deep knee bends. (We made it about 1/2 way through the 2nd round of this one).

Overall, this was a toughie.

Mozey back to the flag for numberrama, namearama, annoucementarama.

Welcome to FNG Lone Wolf (initially FourSnips, but an audible was called by Gumbo, Bullseye and YHC post workout). LW is a transplant from Cali, but has lived in VA for many years. He has 4 girls and a wife (hence the Lone Wolf nickname) and is active and supportive in their activities. Great to have you part of the crew and look forward to seeing you out in the group once again.

Other announcements – Gumbo and Vinny have their Grow a Stash for the Cash fundraiser underway. https://backblasts.f3rva.org/2019/09/23/pre-blast-grow-for-raise-inaugural-stache-challenge/

Honeymoon closed us out in prayer.

Gents – always great spending time with you in the morning. Largely at my expense, but some good mumblechatter and laughter today. Great day to be out in the gloom with you! Hope you had a great day.

12 admirable and able men showed up for the OC experience. One never knows quite what will happen when YHC’s name appears on the Q sheet. Today was no different. There were a few ups and downs, but in summary – there were laughs, YHC got the cadence and workout mostly correct and we got a decent workout in. We’ll call it a win.

The PAX departed 1 minute early and they were sure to let YHC know of the early start time. Grumbling aside, a short mozey down the hill to the field for warmup. Just after the warmup began Hermie, Nancy Lopez and Mousetrap come jogging down the hill and joined the PAX. No doubt their late arrival was part of an elaborate plan to sabotage YHC’s warmup/cadence. I suspect Nancy Lopez as the lead saboteur. An investigation is underway.

Warmup Exercises included: Side Straddle Hops, Don Q’s, Windmills, Armcircles big and small/forward and backwards. YHC threw the first curve ball counting off 16 reps for the group on the arm circles. Yes, IT WAS 16 ROSIE!

Following warmups, a short mozey to the goal line for the EMOM (Every Minute on the Minute). This workout is 1 minute of exercise, 20 second plank recovery (repeat 8 times). In between sets (8ish exercises are in 1 set), complete the dirty burpee (or dirty OC, not sure if that one is going to stick). The PAX completed a series of 1 minute exercises; YHC doesn’t remember all that he called out at this hour of the day. There were Merkins, World War II’s, Bus Drivers (deep knee bend + drive the car), Wide Merkins/Diamond Merkins, Tricep Merkins, Alabama Prom Dates, Heisman + Jump, Jump Rope + High Knees, Hip Dips, J-Lo’s.

After the first set, we completed the dirty burpee. Partner up and as 1 partner is executing a full burpee, the other person is in a deep knee bend and spells the name of his partner with his hips. Alternate until 40 burpees are completed. Special emphasis encouraged for those PAX members with an “i” in their name. Yeah boy, dot that i.

Overall, the PAX completed 2 rounds of EMOM’s, 1 lap mozey (a Mousetrap suggestion) and then a mozey back to the flag for the ring of fire (10 reps of your favorite sit up). Maybe we ended at 614…maybe we ended at 615.

Numberrama, Namearama with YHC taking us out.

PAX members who experience Dr. TryHard’s beatdown at NoToll Tuesday were ready for something a bit on the lighter side. Hopefully the PAX enjoyed the EMOM style workout. Thank you for letting me lead!

Thirteen of the finest F3 veterans posted on a pleasantly cool (finally!) late-summer morning. Here is what went down, more or less:

COP warmup with Merkins, LBCs, Susanne Sommers, Arm Circles, and Don Quiotes.

Short mosey to long curb in front of Midlo Middle. Chiabatta plank walks on curb. 20 seconds on, 10 seconds off. 8 rounds alternating direction.

Mosey to the west side of the school beside the bread factory. Mmmm, gluten. Chiabatta donkey kicks and chicken peckers against brick wall. 8 rounds alternating exercises.

Short mosey to the courtyard area that runs up the middle of the school. Doras with 100x hand release merkins, 200x crabcakes, and 300x hillbillies. Runner ran the length of the courtyard (maybe 77 yards), touched the wall, did a merkin, and returned.

Mosey, continuing around Midlo Middle counterclockwise. Stop at grassy area at the top of the grass slope down to the field. Jack Webbs from 1 to 10.

Mosey back to VSF. COT with YHC taking us out.

Moleskin: Orange Crush had a plan to Q and brought a bucket of baseballs. YHC had signed up in advance. Both offered to yield. YHC ended up leading. For the donkey kicks/chicken peckers, I asked Rosie to pick one of those exercises. He asked for both. That was the right call because each got brutal fast. During the Dora, the crabcakes started out as double count, but YHC shortened to single count by audible. The hillbillies were single count. I considered getting us into a bit of track work, but 45 minutes filed by. We will look forward to another OC Q next week.

Announcements: Camp out this weekend. Dogpile is celebrating F3RVAs 5th year this Saturday at 0600. Tater’s virgin Q is at GridIron this Saturday at 0700. It would be a great weenend for double dippers.

Thanks for the opportunity to lead! Jville

One year ago today YHC showed up at No Toll to post for the first time. It was a beat down by Gumbo called Ole Glory and it was magnificent.

10 strong showed up at S.O.T. for YHCs 1 year anniversary and this is how it went down.

Start right where we where, sitting two year old’s? Afraid not but on your 6 for some leg stretch’s. First legs spread lean forward, right side then left. On to the usual suspects DQ’s, Helicopters and Cherry Pickers.

Mosey to the bus loop for some curb work, Bear Crawl to the opposite side Incline Merkins, Crab walk back Decline Merkins (10 times each X3)

Mosey to teacher parking lot for some four corner (prostitute) leg work. Corner 1 Ball Dippers (X10 EA side) back to start, repeat corner 1 then corner 2 squats (X20) back to corner 1 then to start, corner 3 monkey humpers corner 4 calf raises. follow the same pattern for each corner.

Mosey to side of school for lunges to door number 7 regardless of what number light the Q says. Backwards lunges to the corner.

Mosey down the stairs to the football field, partner up. Boyah merkins (X10), alternating leg tosses partners lay head to head grab each others wrists and alternate leg lifts (X10 EA), Back to back partner stands lock arms push against each other stand and then sit (X10) repeat all exercises (X3)

Mosey to the grass hill for 11’s start with 1 squat run up the hill for 10 calf raises so on and so forth.

Mosey to the indoor outhouse for 1 minute of wall sits, right over left then left over right. High knees up the hill back to the flag

Numbers/names Mouse Trap took us out

NMS – Thank you to all my F3 brothers who have made this one of the best years of my life. It has been rough on me and my family but you guys have made a difference in me that I can never repay. Show up, don’t be afraid to ask for prayer and you will find more support than you ever thought you would have or need.

8 SOJ faithful gathered in the gloom at the Source of Truth to test themselves once again physically and mentally.

As YHC was coming in hot to the parking lot of SOT and hopped out of the car just in time to join the PAX as they started to mosey to the front of the school, and had clearly not checked the Q sheet in advance, YHC had no idea what was in store.

Quickly, Bullsye grabbed the Q, welcomed everyone to SOT, and announced that it would be a hot potato, “so be ready!”  I’m not sure YHC was ready, and contemplated whether staying in the fartsack might have been preferable.

Possibly as a reward for arriving at the last possible moment, or for his malodorous odoriferousness (see NMS for more on this), YHC was left holding the hot potato at the end, so will do his best to document the epic beatdown of a HP we were gifted with this morning.

Bullseye Q:

Mosey to front of school

COP:

• Don Quixotes
• Helicopters
• SSHs
• Merkins
• Something else?

Mosey around side and down the hill

Wall sits

Partner work on the hill (on the road):

Rounds 1&2 (catch me if you can):  Partner 1 exercises in place while Partner 2 makes his way up the hill slowly, then runs to the other partner, then switch until both reach the top

Round 1: Partner 1- 15 merkins, Partner 2 – Backwards run up hill

Round 2:  Partner 1 – 30 squats, Partner 2 – Crawl Bear up hill

Round 3: mixed it up:  Partner Partner 1 (alternate squats/merkins, PAX choice) until Partner 2 returns from sprint to top of hill and back

Slow, good form merkins (x10) – somewhere in there

Tobit Q:

Mosey into the stadium, to the bottom of the hill

11’s on the grassy hill: merkins at the bottom, jump squats at the top

POG Q:

1 lap around the track stopping at 5 light poles for exercises:

Light pole 1:  Merkins (x10)

Light pole 2:  Jump squats (x10)

Light pole 3:  WWII (x10)

Light pole 4:  WWII (x10)

Light pole 5:  Broad jump burpees (x10)

Mouse Trap Q:

11’s by the bleacher: dips on bleachers, pole smokers

Indigenous people run around track 1 lap and up hill

Jailbreak to the flag

1 minute left so 5 burpees were called so the PAX would get their money’s worth

COT:

Counterama (#8)

Namearama

Announcearama:

• Convergence @Timberwolf on Labor Day
• Doozy has a job interview today – keep him in your prayers – you got this, brother!

Doozy took us out in prayer

NMS:

YHC was comin’ in hot because YHC was VERY close to fartsacking this morning.  Thankfully YHC escaped the fartsack, but unfortunately for the PAX, YHC brought the fart sack along to SOT, as there may have been a few spots in the workout where the PAX was gifted with a ripe one and encouraged to move along quickly or accept the foul consequences!

It was an honor to be in the gloom with you men this morning.  Keep posting!