Tag: Source of Truth

It was a dark gloomy night with thunderstorms threatening and YHC had to decide – should I just Fartsack it for SOT, I mean I’ve finished the Summer tour! I know, I’ll sign up for the Q then I have to post.

8 other suspicious looking characters joined YHC and this is what went down.

Mosey to the teachers / bus lot for COP

Cherry Pickers, Don Q’s, Helicopters,Hillbillies, LBCs and possibly some others but I can’t remember any.

Mosey to back loop around school, lung to the bright light (Tobit), backward lung to the next light

Mosey to the bottom of the hill near the indoor outhouse. Doozy’s new favorite exercise, Man Killers. YHC screwed up the cadence so the PAX was punished 5 burpies OYO.

Tripple Check

Partner one Chicken Peckers, Partner two Squats, Partner three run the hill (X3)

Mosey to the track for a Wilson style one mile relay. 4 teams of 2 split up to go to 1/4, 1/2,3/4 & 4/4 points on the track while YHC gets the party started. Exercises are 1/4 spot Merkins, 1/2 spot LBCs, 3/4 spot Mountain Climbers and 4/4 spot squats. all PAX work their exercises while YHC runs to 1/4 spot 1/4 goes to 1/2, 1/2 goes to 3/4 and so on and so forth. Wilson is still trying to figure out how that was a mile run but we have a couple math geniuses in the PAX that laid it all out for him. After all completed all their spots which equaled one lap we met in the middle of the field for 5 burpies OYO.

Mosey to the bottom of the hill, one burpie to start run up the hill one burpie for victory over the hill, run to the bus loop one burpie for speed and run to the flag one burpie to finish.

YHC was getting his phone and Rosie felt short changed at 6:13 so American Hammers (?) and the Alphabet where in order.

Numbers/names YHC took us out

Lots of prayers needed, just pray for all your brothers and their families God knows who needs what but he wants to hear from you.

Announcements:

Puppy Pile Saturday, Labor day Convergence 7:00 Timberwolf

NMS:

YHC had some conflict going on in his head and decided the only way to get it done is to JUST shut up and do it. Thanks to the PAX for making me get going this morning. Sorry for the late BB but it’s been a very long day. Good night see you at The Forge.

That was the question of the morning, as it was evident early on that Lab Rat neither posted nor read the backblast for No Toll from yesterday. I guess we can find out the answer potentially tomorrow at Mary or TWolf since we got round 2 in today.

It was a nice morning, with a breeze and lower humidity. Seems like the southern terminus did not get the thunderstorm that we got in DaVille last night. It had the hard chargers ready to run this morning….right past the Q like they knew where I was going. Upchuck was quick to let them know I can be a slippery one and everybody reigned it in for a minute. We busted out a round of parking lot tracers, then a pretty standard Lab Rat COP to get everybody loose, then hit the main football field for the Beast. Bullseye is a master at the modify exercises game, and gave us a good one for round 5, which for now we will call the “Bullseye”….it’s a back lunge followed by a leg lift. Quad burner for sure! Nice.

Afterwards, we did a modified triple check up the steps on the hill, partner runs while other partner does shifting planks….round 1 elbow, round 2 left hand high, round 3 right hand high. Since that went pretty quick we followed it up with a bleachers tour, serpentining (is that a word? Spellcheck says “nah, dog!”) it up and down the steps. Finish it off with a ring of fire, Rosie style. Al Gore in the circle, drop down and 10 merkins….hold plank as it makes it’s way back around. 10 more merkins then back to Al Gore. Lab Rat stole an extra minute of time to finish up….he apologizes.

Announcements:

-2 runners were hit by a car on Saturday while running with the marathon training group. Lab Rat would like to take this as a reminder that not everybody is looking out for you. Watch for traffic and WEAR LIGHTS AND REFLECIVE GEAR! No early funerals, please.

-Upchuck is on a goal to be able to do 10 merkins by the time he is 90. He can now do 2. Or something like that, I wasnt paying much attention. See him for details.

-Orange Crush’s 2.0 is laid up for 2 months after an infection in his leg. Thoughts and prayers….he is a pretty active kid and 2 months no movement is going to be tough.

-Possible VQ tomorrow at TWolf? Only those who post will know.

Lab Rat apologizes…

9 regulars and 1 FNG showed up for a no Q on the sheets beat down (Tobits favorite) Hot Potato. Forgive me if one or many more than one exercise is missed – just as a moment of transparency – this job situation has gone from bad to worse in many ways and YHC’s brain has been in other places. These workouts and the entire F3 PAX give me some order and I thank God and you for that.

Tobit – COP

Mosey to bottom parking lot by the track – SSH, Don Quixote, Helicopters, Russian Soldiers, Merkins, LBC’s and flutter kicks

Mouse Trap – (declined the invitation to Q and passed it to Don Draper)

Don Draper

Mosey to the indoor outhouses at the bottom of the hill for a triple check

Partner 1 – Wall sits, Partner 2 – Burpies, Partner 3 Burnie Sanders up the hill and run back down all X3

Plank for 6 – Line up on the wall for Donkey kicks X40 Yes I said 40 (thanks for passing off the Q Mouse Trap) and finish it out with Chicken Peckers IC (I believe X10)

Mosey to the side field (football/soccer/la cross)

Not sure of the name for this (suicides on steroids) but Bear crawl to the 1st light pole (around 30 yard line) 25 Merkins run back, run to 2nd light pole 50 squats run back, run to the end of the field 75 LBC’s run back

Al Gore for the 6

Doozy

Mosey to the track for another triple check – Partner 1 Monkey Humpers, Partner 2 SSH and Partner 3 run up stairs around bleachers down stairs repeato X3

Audible was called some on 3rd set some on 2nd time is up mosey to the flag by way of the grass hill get in some high knees on the way up

numberama/namearoma

Notes: Tee Shirts with names (not sure of the drop dead date), Labor Day Convergence (I believe Timberwolf at 7:00) and September camp / Corn Hole get together

Don Draper took us out

NMS:

YHC showed up at 5:10 this morning to park in the lot and talk to God for a bit. While sitting in the dark in what seemed like a one way conversation 2 cop cars came screaming up from the lower parking lot to Midlothian, they didn’t seem to be concerned with the guy sitting in the dark in the school bus parking lot. 2pop showed up 2nd and then the rest of the PAX followed and all was as it should be.

Tobit took charge of the Q and deemed it a hot potato and away we went.

Welcome to the brotherhood of F3 Frodo – Don’t worry the video was only taken because YHC is getting older and his memory is not as sharp as it once was. Any video of you laying on the ground taking deep breaths and crying in the fetal position will not be posted on any Social Media or other sites. You did great and I look forward to working out with you again.

6 Warriors Showed up to kick the hump day off with a a Hot Tater Q.

Circle the lot to wait on Mouse Trap

COP

SSHs x 20

DQ x 10

Copperhead Squats x 10

Helicopters x 10

Imperial Walkers x 20

Mosey to Front of School

Duke Q

Triple Check – Runner (Parking lot and back ) WWIIs, and Hello Dolly (Hermes Call)

Tobit Q

Mosey around School to bottom of Track

Variation Mile, 25 Reps, Run a lap, total four laps

Exercises – Merkins, Dry Docks, American Hammers, Jump Squats

Lug Q

Mosey to Back Lot –

Lindsay – 20 Jump Ups, 5 Dips, Run A Lap – Continue until it is flipped to 5 and 25 on the exercises.

Don Draper Q

Mosey Back to Track

Dora – Single Man Style

100 SSHs, Mosey 100m around Track, then 200 LBCs, Walking 300 Arm Cirlces back to the Flag due to time, Bernie Sanders up the Hill, back to Flag

Numberama, Namerama, Don Draper Took us out!

Announcements –

* Look for link to personalized New F3 shirts from DTH

*Labor Day Convergence, Timberwolf 7am start, bring an FNG

NMS – Bullet Point Style due to work travel

• All PAX crushed it today, the Tater Was HOT for Sure
• SOT continues its Wildlife sighting, as Tobit and Mouse Trap (Im being Serious) chased a mouse around the track
• Don Draper was all about finishing strong with his portion of the tater strong, way to make us work Don!
• Hermes killed it, getting stronger everyday
• Lugz Jump ups were a new mix, they hurt!
• If you don’t want to run, don’t give the Q to Tobit
• Strong work by all, you guys crushed it, appreciate you guys pushing me to get stronger!

Marmaduke

Even with an empty cell on the Q Sheet, 8 greats pulled into the SOT lot this morning looking for a Hot Potato beatdown.  The condensation on Rosie’s windshield indicated he’d arrived much earlier for EC.  Fresh off his 12 Days of Christmas in July, and possibly attempting to avoid writing the BB three days in a row, Rosie took the lead.

Rosie

Mosey along the front of the school and circle up in the parking lot for some DQs, Helicopters, Merkins, and Flutter Kicks.  Mosey to the rear of the school and onto the track.  Partner up for Dora.  The run portion: up the stairs on the east side of the bleachers, along the top, and down the west side stairs back to the track.  Exercises:  100 Merkins, 200 Squats, 300 Imperial Walkers.  Pass to Mouse Trap. 

Mouse Trap

Indigenous Run around the track with the rear PAX performing 1 burpee before cycling to the front.  After about a lap, YHC started to think it felt like a DK start…  After another 100 yards, Mouse Trap stops along the sideline and calls for 11s.  On side 1, WWIIs.  Side 2, Burpees!  The PAX quickly expressed their feelings about one of the exercises, so Mouse Trap graciously called an audible.  Side 2 would be Diamond Merkins.  Much better!  Pass to Tobit.

Tobit

Tobit takes the PAX to the base of the hill behind the concession stand.  Awesome, my legs are already smoked.  Partner up for Love Hill (I think he called it).  1 PAX runs up and back while PAX 2 is doing Bear Crawl, Crab Soccer, and Broad Jump Burpees towards the top.  Switch, Wash, rinse, repeat until both PAX arrive at the top.  Pass to YHC.

Bullseye

To the tennis courts for 4 Corners.  Corner 1, 10 Carolina Dry Docks.  C2, 20 Jump Squats. C3, 30 LBCs.  C4, 40 SSHs.  Circle up in Elbow Plank position.  In cadence, Elbow Plank to Merkin Plank – 5 each side.  Next, opposing members of the circle crawl to the center for 10 Booyah Merkins.  Crawl Bear back to the circle.  Continue around the circle.  Back to the flag. 

Numberama, Namerama

Announcements

HDHH at Palani Drive today.  6:00 if you want to run first, 6:45 if you don’t.

Puppy Pile this Sat, 7:05.

Mouse Trap shared that he’s heard too many stories recently about relationship struggles.  He reminded us to work on being good husbands and fathers when we returned to our homes.  Good call MT.

A full moon lighting the night sky guided YHC to SOT this AM …seems the early Solstice sunrises have passed. But a healthy PAX of 9 masochistic macho men gathered in the gloom to welcome a new day. Here follows our 45 minute routine of ceremonial sun dancing:

The THANG:

Mosey to wall for Warmerama:

• Donkey Kick-Offs:  Start w 5 DK’s followed by 5s feet on wall, then increase by 5 DK’s each round, resting 5s between rounds 
• Called it quits at 25 DK’s

Mosey to Field Parking Lot for COP #1:

• SSH x20 IC
• DQ’s x10 IC
• Clock Dans x2 Rounds IC (Rt leg Lunge 1-6 o’clock, Lt leg 7-12, Squat between Lunges for 4-ct)
• No Cheat M’s x10 IC
• Dancing Chillcut x20 IC (Elbow Plank w Alternating Leg Lifts IC)
• Reverse Crunch x20 IC
• “Six O’s” x10 IC each way (on your six, heels to heaven, corkscrew legs CW then CCW)

Mosey to Track for COP #2:

• 4 Corner BLIMP’s – at each “corner” of the track perform the following:  x5 Burpees, x10 Lunges (ea leg), x15 2-ct Imp Walkers, x20 Merkins, x25 Plank Jacks, x30 Squats

COP #3:

• Lindsey: Pole Smokers at wooden posts & Dips on guest bleachers, running between locations

Mosey BTTF:

• Flutter Kicks x30 IC to run down the clock

COT:

• Counterama #9
• Namerama
• Announcerama (see Comments)
• YHC took us out in Prayer

NMS: 

• After a few days of fartsacking to recover from Wojo week, YHC was surprised with the gloom that persisted past our 0530 start time. But the warm breeze beat the humidity, and a packed New Market clown car buffed up the numbers, so YHC felt pretty jazzed to Q. Brought out a couple new things as usual – and may I say that YHC’s “Six O’s” is an excellent lower core IC routine. We made it through 4 rotations of the BLIMPS, IC for just the first round then OYO for the other three. MOUSETRAP had YHC cracking up during Pole Smokers with his “My pole is moving” commentary. And special thanks to NANCY LOPEZ for his encouraging words to the PAX during our final minutes. As always, it’s an honor to serve you men. 

A fine 9 took on what awaited at the Wednesday SOJ AO for near perfect weathered morning. While forging the mighty James YHC noticed the ETA for the arrival at Midlothian Middle read approx. 5:33am. YHC then knew that rolling in on two wheels was the only option to meet an already gathered PAX, who anxiously awaited the Q for this week’s edition of Source of Truth. My inner Charlottean (read: aspiring Nascar Driver) must have had all cylinders clicking because YHC pulled into the lot at 5:29. Without missing a beat we took off for COP at starting time.

COP

Mosey to the bus lot, complete one full loop then circle up.

• 20 SSH
• 20 Imperial Walkers
• 10 DQs
• 15 Arm circles
• 10 Windmills
• 10 Merkins. Warm? Let’s mosey.

The Thang

Mosey to the football field and line up on the end zone for The Beast. 6 exercises, 6 stops , 6 reps each stop. When the PAX asked if this was Circle K style (compounding), YHC responded with “Of course.” Unfortunately the Q did not deliver on his instructions properly and the PAX were left wondering what the Hell the Q was doing when YHC dropped for Merkins at the starting line. Many apologies for the confusion.

6 exercises: Merkins, Alternating Lunges (which a side shuffle in between spots), Jump Squats, Box Cutters, LBCs and Burpees.

PAX Performed 8 – 100 yard sprints following for good measure.

With little time there was left, the PAX partnered up for 2 sets of 25 leg tosses.

Mosey back up the hill to the flag.

Numberama, Namerama, YHC took us out.

Announcements

T-Shirts: 2 available – Mosey On and DogPile. Bug Lab Rat with any questions.

Prayer Requests: Please lift up Helix and his family, Hardywood and his family and Wojo and his family.

Well done this morning, gentlemen. Glad the PAX brought their “A” game when the Q graded out for a C+ (grading curve in play). May have to do some hot/cold treatment this evening: 3 Qs in 3 days have ripped YHC up. See y’all tomorrow at The Forge.

No time for whining today. Have a great one!

The Thang

Mosey along the front of the school and circle up in the parking lot for some DQs, Helicopters, (wait, here comes McRib), Backward Lunge in Place, SSHs, and Squats.

11s

Mosey to NE corner of the track for 11s on the grassy hill.  At the bottom, Jump Squats.  At the top, Walk out Merkins.  Entire PAX must finish round 1 before beginning round 2.  Hold Plank, Al Gore, etc. for the Six between rounds. 

Tennis Corners

Mosey to the tennis courts for 4 Corners, cumulative/ascending.  Carolina Dry Docks, SSHs, Merkins, LBCs.

Around the School

Line up, single file for one lap around the school.  Six runs to the front, repeat.  You understand.

Bear Crawl Ring of Fire

Circle up.  PAX rotates 90 degrees to the right and proceeds to Bear Crawl in a circle.  Q calls stop and 1^st PAX complete 10 Merkins.  Continue Bear Crawl… rinse repeat.

Wall Stuff

Mosey to a wall on the side of the school for 20 Squats followed by Wall Sits.  Repeat 3 times. 

Numberama, Namerama

Announcements

Convergence at Tredegar tomorrow, 7 am.

Great turnout this morning fellas.  Thanks to the New Market crew for bringing half the PAX! 

Have a safe, happy 4^th, and remember why we celebrate.

17, thats right, 17 Warriors posted at SOT on this steamy Weds morning! 530 hit and the PAX took off.

COP

SSH x 15

DQ – Slow x 5

Imperial Walkers x 10

Merkins x 10

Arm Circles x 15, reverso

LBCs x 30

Helicopters x 10

Mosey to the track

Millennium – Track Style

YHC calls an exercise, PAX does it until a member hits 100 reps and calls it out, PAX jump to their feet and run a lap around track. Repeat 10 times. (modified after 9 due to time) Planks, wall sits, and Hallelujahs to recover.

Exercises included – Merkins, Lunges, Hello Dolly, Rosalitas, Squats, Arm Circles, Monkey Humpers, LBCs, and Flutters.

Should have been just under 3 miles total – Someone keep me honest

Back to the Flag – Numberama, Namerama, YHC took us out

Announcements;

Puppy Pile Sat – 7:05 – Marv has the Q – Get those 2.0s out

Happy Hour Independence Golf Course Thursday 6pm

NMS:

Awesome morning in the gloom with this group of men. Everyone pushed hard. Tobit, POG and Marv led the pack with exercises and getting around the track quickly, way to lead fellas. Also good to have Marv and Splinter come across the river for some summer tour action, keep it up boys. New Market posted 9 PAX this morning, flat out awesome to see. Also shout out to Lug and Bullseye for putting in the extra credit run before posting, you boys are killing it! Always an honor to lead this group and I appreciate the opportunity. Hug your loved ones boys and reach out to an old buddy today fellas, you never know who may need a quick call!

Marmaduke!

A PAX of 11 posted at SOT to help YHC begin his final year of hate. Here’s what went down:

Very long mosey along the trails behind MMS to the loop around Loch Lothian (the pond/lake at Midlothian Mines Park).

Love (Half) Loop

Partner up. Partner 1 runs to amphitheater area (about 0.3 miles away) and back while partner 2 does forward crab walks, box jump burpees, and bear crawl. Keep alternating and repeating until the end is reached.

Run the rest of the loop and return to MMS. Plank-o-rama for the six.

11s – Merkins and WWIIs

A couple weeks ago, Bullseye made use of a really nice hill by the track. Can’t let something like that go to waste. …Perform 10 merkins at the bottom of the hill, run up the hill, 1 WWII situp, run back down the hill, and repeat with 9 merkins, 2 WWIIs….you guys know the drill.

Mosey back to the parking lot.

Numbers, names, announcements, and YHC took us out.

Announcements

HDHH today – 6pm Palani Drive

Early risers on Saturday – 4am or something crazy like that

No excuses workout on Saturday – 7am at DaVille

Puppy Pile last Saturday in June

NMS

YHC is feeling blessed today. Although a bit muggy, it was a beautiful morning and a great way to begin YHCs 39th birthday.

Thanks gents for indulging me this morning. YHC thought it was time to take the PAX on a field trip via the trails behind MMS. The loop around the pond at Midlothian Mines park is about 0.58 miles and YHC had intended to do the “Love Loop” all the way around (with two different sets of 3 exercises). That was perhaps a bit ambitious and so an audible was called after the first round to the amphitheater/pump/pulley/whatever. Aside from the goose excrement, YHC thought it was a rather scenic morning.

Thanks again to Bullseye for introducing the PAX to that hill at the MMS track (can’t believe it hadn’t been used before). Phonics and Flange destroyed the 11s.

Great to have Phonics and Opus out this morning on the summer tour.

Also great to meet Hacksaw who posted today for his first bootcamp after posting on Sunday for Off the Books. Way to push today!

Thanks to Flange (also on the summer tour) for making his first trip to SOT for YHCs Q.

Well done fellas! As always, it was privilege to lead this morning.

Make today a good one…and as Tim McGraw says “always be humble and kind”.

Peace out!