Tag: Source of Truth

2 sets of partners showed up for some cold fun at SOT this morning and this is what transpired:

Mosey down to the large parking lot at the West end of the school for COP, including: DQs, Helicopters, SSHs, Imperial Walkers, Merkins and Flutter Kicks.

Partner Up #1 – Touch a Tree

• Round 1 – Donkey Kicks on the wall while your partner touches 4 trees and returns. Flapjack.
• Round 2 – HRMs while your partner touches 6 DIFFERENT trees. Flapjack.
• Round 3 – Box Cutters while your partner runs the full line across the parking lot touching all 8 trees. Flapjack.

Variety Mosey through the back alley with Lunges, Bob N Weaves facing both directions, backwards lunges and Imperial Squat Walkers.

Mosey around back and down the stairs to the track for Partner Up #2

Partner Up #2 – Stairway Dora – change partners and together perform 100 merkins, 200 LBCs and 300 squats while your partner runs up the stairs across to the other stairs (NOT THE BLEACHES DK and EFH) and back down.

Mosey a lap around the track and then up the hill to the tennis courts.

Partner Up #3 – Dora-cides. Find your third and final partner of the morning. Partner 1 runs suicides on the tennis court while Partner 2 exercises. Exercises were 100 2-ct Freddie Mercuries, 200 1-ct Mountain Climbers and 300 SSHs.

ROF – holding 6 inches while you wait for your turn. Round 1 – perform 10 heels to heaven then back to six inches. Second time around – perform 10 2-ct Freddie Flutters.

3 MOM, with APDs and American Hammers

Back to the flag for COT, Number-rama, Name-a-rama and YHC took us out.

Announcements:

• Continued prayers for the Nicolette family and the community at South Anna Middle School. Tragic.
• THE FORGE new AO begins tomorrow. DTH has the Q. Form up in the parking lot at the South end of Huguenot High School.

NMS:

YHC arrived with the thought of maybe breaking out the 20-minute timed Nicole workout that Rosie introduced 3 years and 1 month ago at YHC’s first workout, but with 4 PAX members, an audible was called for some good old fashioned partner work. As promised yesterday, SOT was Burpee free this morning. Enough of those from Tobit yesterday.

Great work guys. It was great partnering with each of you this morning.

Doozy – have a great trip to Luray. Hope you find some good Geo-Cache along the way.

No More Gumbo For You!

5 SOT regulars disregarded the re-freeze and posted to SOT for yet another hot potato Q. YHC took the lead and called for a field trip and off we went down the road to the parking lot of the American Family Fitness…sadly we were not allowed inside into the warmth. Instead we did the following:

COP (Gumbo), including: DQs, Helicopters, SSHs, Imperial Walkers, Merkins, and LBCs.

Mini 4 Corners:

• Corner 1 – 10 HRMs
• Corner 2 – 20 Jump Squats
• Corner 3 – 30 2-ct Mountain Climbers
• Corner 4 – 40 2-ct Flutter Kicks

Long Mosey/Planning Lap around the entire AMFAM building….pass the potato to Bullseye…

Pyramid of Pain (Bullseye) – back in our original corner we did the following:

• 50% sprint to the Dumpster (50-60 yards?) and back, do 5 Merkins and 5 Jump Squats…good form!…Elbow Plank for six + some recovery time.
• 75% sprint down and back, do 10 Merkins and 10 Jump Squats…Elbow Plank.
• 90/100% sprint down, back pedal back, 15 Merkins and 15 Jump Squats…Elbow Plank.
• Karoake down and back, 20 Merkins, 20 Jump Squats…Elbow Plank.
• Bear Craw half way/jog to end, 90% back, 20 Merkins, 20 Jump Squats…Elbow Plank.
• 90% down, jog half-way back, crawlbear the rest, 15 Merkins, 15 Jump Squats…Elbow Plank.
• 90% down and Layups back, 10 Merkins, 10 Jump Squats…Elbow Plank.
• Suicide Run stopping half-way and back, then full and back, 5 Merkins, 5 Jump Squats…Elbow Plank
• TOAST!

4 Corners Super Sized (Lug Nut)

• Corner 1 – 5 Merkins
• Corner 2 (all the way to the end of the AMFAM building) – 10 Jump Squats (Doozy dunked on the mini basket)
• Corner 3 – 20 WWIIs
• Corner 4 – 25 1-ct Ball Dippers

Potato passed to Doozy — Mosey back to SOT and do a plank-walk conveyor belt/Indian run on the curb.

5 Burpees OYO and time is up.

COT, Number-rama, Name-a-rama and YHC took us out.

No new announcements.

NMS:

It was fun to get off campus. Discussion of making our way to the trail/loop around the Lake near Lothian Mines for another day. Discussion also about some upcoming VQs – Doozy on April 10, Draper next month?, Bullseye?, Orange Crush? All are sure to bring the pain.

The air was brisk this morning but all the running heated the PAX quickly. Way to work fellas!

No More Gumbo For You!

Seven masters of the gloom arrived at SOT on the 1st Day of Spring to find temperatures hovering around freezing and no Q on the Q sheet. A hot potato Q was called that went something like this:

Rosie Q:

Mosey to front of the school for COP (which included, but is not limited to):

Copperhead squats, SSHs, LBCs, Moroccan night clubs, etc.

Mosey behind the school via 5 broad jump burpees, 10 lunges (each leg), and 10 inch worms.

Toss the Q to Doozy.

Doozy Q:

Mosey down the hill towards the track for a brief wall sit.

Triple Check:

Partner 1 runs the hill while partner 2 performs ball dippers and partner 3 performs squats.

More wall sitting.

Toss the Q to Gumbo.

Gumbo Q:

Mosey to a set of bleachers. PAX does 20 dips, 20 inclined merkins, 20 jump squats, and runs a lap. Repeato with 30 dips, 30 inclined merkins, 30 jump squats, and a lap.

Toss the Q to Lugnut.

Lugnut Q:

Hallelujah mosey up the hill to the tennis courts for suicides.

Round 1: forward suicide and perform 25 LBCs when done

Round 2: backward suicide with 25 LBCs at end

Round 3: sideways suicide with 25 LBCs at end

Toss Q to Tobit.

Tobit Q:

Mosey back to parking lot for two rounds of burpee shuffle and 5 MOM which included 30 American Hammers, 30 Alabama Prom Dates, and 30 Rosalitas.

Numbers, Names, Announcements, Doozy took us out.

Announcements:

GrowRuck events this weekend.

NMS:

YHC noticed this morning that a BB had not yet been posted for SOT….and thinks “what’s up with that?” Then YHC thinks….”wait a minute, was that supposed to be me?” If so, YHC definitely needs an SOP refresher on hot potato BB protocol. Is it a) “He who calls the potato is thereby responsible for penning thee BB” or b) “He who is lastly called for the potato is hereby proclaimed the responsible party in all BB matters”??? ….YHC supposes when it comes down to it…who cares….so as long as the BB gets posted.

Some mumblechatter this morning centered on Mr. Roper’s 30 hr drive back to Richmond from Denver after getting stuck there due to four cancelled flights. Also discussed was Roper’s uncanny ability to continue verbal communication (without ceasing) even while attempting to breathe and count. It’s definitely a talent.

Great job this (er yesterday) morning fellas!

Peace!

5 SOJ regulars posted to chilly SOT this morning to start hump day right…with some ice cold Gumbo. A dreaded 5-man roster didn’t phase YHC – with The Suck always in my back pocket, I knew exactly what to serve today — but some appetizers first…it was served this way:

Mosey down to the far bus loop for COP, including DQs, Helicopters, SSHs, Arm Circles, Copperhead Squats, Copperhead (Tempo) Merkins, and LBCs.

THE THANG:

11s – line up on the sidewalk by the school to start, do 10 merkins and 1 jump squat, sprint across tot he edge of parking lot near Midlo Trnpk, do 9 and 2….and so on.

Variety Mosey – Mosey around the side of the school by various means – lunge, bob n weave, backwards lunge, bear crawl, crab walk…

Donkey Kick Routine – Find a spot on the wall and wall-sit for 30 seconds and instructions. Then perform 20 donkey kicks, bearcrawl to the end of the grass (err, mud) and do 20 Carolina Dry Docks and backpedal back to the wall and wall sit for the 6 + 30 seconds together. Repeato x3 but during round 2 the bearcrawls became polar bears.

Variety Mosey #2 – Mosey around the back of the school and down the hill to find another wall by the bathrooms by various means, including high knees, buttkickers, karaoke and plain old moseying.

The Suck – line up along the back of the restrooms for 4 stations of exercises – HRMs, Flutter Kicks, SSHs, Box Cutters. 5th PAX runs up the hill and back down and we all rotate when runner returns….Repeato x2

Where have the Chickenpeckers Gone? – One the F3 RVA flavor of the month, they have been absent lately, but not this morning. Assume the pecker position on the wall (aka – Balls To The Wall) and perform 10 Chickenpeckers IC.

Mosey a lap around the track to let the blood drain from our head.

Back on the wall for 10 more Chickenpeckers IC.

Even-numbered Burpee Shuffle – Mosey back to the Flag area and circle up for instruction. The instructions were Burpee Shuffle but the only options were even single-digit numbers (and 0 is not even, and the number must be positive), so the options were 2-4-6-8, and you can’t repeat the number said before you. Off to a swimming start with 4 by Tobit, then 2 by Rosie, then 6 from Bullseye, then 4 from Doozy (I’m sure thinking he was being nice and leaving the obvious 2 for the Q) and finally, 8 from YHC…ouch 24 Burpees! Well done fellas…oh wait, we have 2 minutes

2 Minutes of Mary – Freddie Mercuries ICx25 and 45 seconds of holding 6 inches.

Boom, the BELL is ringing time to wrap it up.

COT, Number-rama, Name-a-rama and YHC took us out.

Announcements: Nothing new. Grow-Ruck is a week away. Dredd has the Q at Dogpile at 0700 that Saturday morning. Sounds like some crazies are planning to pre-game with Breakfast Club at its normal 0530 and a Proper Dogpile warm-up. Is that CSAUP Plan confirmed? Plan to attend what you can!

NMS:

It was downright cold this morning, but after the 11s I think everyone was warmed up. YHC pulled in at 0520 to find an empty Bullseye-mobile. Turns out Andy must have put some caffeine or sugar in the feedbox for old Bullseye last night and sleep was not happening, so like any good F3RVA Man he chose an extra credit run instead. Respect, sir.

Mumblechatter was relatively light this morning but I’m chalking that up to some solid work being done. We packed a lot in, and the return of the Chickenpeckers was fun for all…though it didn’t feel right without DK – oh well, they will appear again soon.

Be super and have a great day men!

No More Gumbo For You!

Five strong mosey into a brisk & breezy gloom

The Thang

Mosey down to bottom parking lot

COP –

10x SSH

10x Abe Vigoda’s

10x Imperial Walkers

10x LBC

10x Slow bending squat

Mosey to the bottom of the hill

Play it Cool

Chair sit when you see a car

Millennial

10x 100 ct exercise – 100M jog

Once 1^st member of the PAX complete exercise all run 100M

(cannot be same person each time)

SSH

LBC

Lunges

Hillbillies

Jump Squats

Arm Circles

Merkins (2X50)

Flutter Kicks

Copperhead Squat

Burpees (200 total)

Mosey up steps to bleachers

 Racoon Crawl

Across bleachers and back

Tracers – Group Style, all lines touched – several times

Howling Monkeys

3 rounds

Mosey back

COT

Moleskin

Great fun this morning, the PAX was “playing it cool”!

The Millennial was a first for YHC.  100 reps of an exercise, 100M jog, 10 times was going to be a challenge, I wasn’t sure we would be able to finish.  I was WRONG!  The PAX crushed it. 

Lesson’s learned:

Not only does Mr. Roper have freakish SSH skills he is also now registered as the world’s fastest Racoon Crawler.

Orange Crush has mad stretching skills, especially when YHC prematurely ends the beatdown.

Bullseye learned that sometimes it is helpful to wear long pants.

Rosie was well, Rosie….

Great work men!

A clear cool Wednesday morning brought 10 men out to see what Rosie had in store at SOT. It’s been a while since YHC Q’d a bootcamp but no complaints here, it’s been great to get beatdowns from a variety of the PAX over the past couple months.

Start out with a Rosie mosey to the bus loop for the disclaimer and celebration of my new favorite day, February 26th. 2 years in a row the Hokies have beaten the Dookies on 2/26, you’re welcome Wahoos. 5 burpees to celebrate the margin of victory. Continue the warm up with SSH, Russian Soldiers, IW, Peter Parkers, HRM, Alt. shoulder taps, LBC.

Since the bus parking spaces have been conveniently numbered next up was a Burp in a Box. Parking space #1 – 1 burpee then run to the flagpole, space #2 -2 burpees and continue up to 7. Lap the school to the front.

Curb crawl, these used to be a staple at the old SOT and since Lugnut brought back some memories last week, why not continue it on the curbs. Up to 5 and back down. Mosey down to the field house.

Next up is Dora, with a twist of course. 100 jump squats, 200 2-ct Freddies, 300 Imperial Walkers 1-ct. Every time you switch, 10 boo-yah merkins with your partner.

Back up to the cars for some Mary – Starting with crunchy frogs and ending with Superman and some other stuff in between.

Numbers/Names/No F3 related announcements – prayers for everyone in Mr. Roper’s office, (and not just because they work with him) he has a few people and their families dealing with the late stages of cancer.

Orange Crush back for 3 days in a row after post #1 last Monday is impressive. Lugnut, not a fan of the Hokies or the burpees we celebrated the victory with. The win does give UVA a better path to the #1 ACC seed though. You are all welcome for the added twist to Dora, it sucked so it will certainly make a return. Note to self: curb crawls are terrible no matter what AO you are at. No New Market gossip today, so we had that going for us.

COT – YHC closed today with a heartfelt thank you to all the PAX across F3 RVA. The support that F3 provides has been important to keep me in the right mind to help my family with sweat therapy, positive thinking, distraction and the general knowledge that someone had my back. Three years ago today my daughter woke up with a fever and joint pain and what was the beginning of a difficult stretch. After many doctor visits we found out she had juvenile arthritis. Long story short, last weekend we gave her what we hope is the last injection before she is in full remission. I didn’t talk about it much, like most guys, but everyone has their own burdens and problems so you never know when you are someone’s support crew. Thank you all and continue to be the support that someone else needs, whether you know it or not.

Everything is coming up Rosie.

6 strong moseyed into the gloom.

The Thang

Mosey to the front of the school

COP

20 x SSH

20x Helicopter

20x Cherry Pickers

20x Copperhead Squats

1 burpee for each incorrect answer to the question (5).  What gift do you give for a 4^th Anniversary?

Mosey to the track

Lindsay w/ loop around parking lot

30 dips/10 press ups

25/15

20/20

15/25

10/30

1 burpee for each incorrect answer to the question (3).  What gift do you give for a 4^th Anniversary?

Partner Run

Partners run track in opposite direction tag and reverse direction 4X

Mosey to steps

1 burpee for each incorrect answer to the question (8).  What gift do you give for a 4^th Anniversary?

Triple Nickle

Run the stairs next to the bleachers at the top 5 Monkey Humpers, at the bottom 5 Copperhead squats, rinse and repeat 5X

Partner Run

Partners run track in opposite direction tag and reverse direction 2X

Mosey to parking lot

Modified King of Hearts

To the nose of each bus

Regular suicide

Defensive Slides

COT

Moleskin

Today was the 4^th anniversary of the Source of Truth.  YHC had the privilege of leading the workout then and again today.  Ironically both beatdowns occurred on snowy mornings.  Looking back at the SOT launch most of the Pax are still regulars.  Shout out to Bleeder, Wedding Singer, THE Yankee Aggressor & Wilson. 

Admittedly, YHC was a little nervous to Q my first bootcamp in 2 years.   A new but experienced cast of characters made the Q enjoyable and the Pax pushes the tempo beyond anything I could have expected 4 years ago. 

Doozy was flying, Gumbo & Kubota possess amazing defensive slid step speed, Bullseye was his typical beastly self and the fair weathered Mr. Roper showed on an icy morning and provided the most creative answers to the Q’s question for the day.  He may have wanted a few extra burpees and we all got them.

Great work men, enjoyed it!

Peace

8 veterans posted to SOT, including one visitor from Columbia, SC. All were expecting warmer and dryer conditions. Well, we got dryer, but the wind was brisk. 0530, time to mosey, around the back of the school to find some shelter for COP, including:

• DQs
• Helicopters
• SSHs
• Imperial Walkers
• Copperhead Squats
• Merkins
• LBCs
• Flutter Kicks

Time to take on the wind and mosey downhill to the facilities building and partner up for a Dora

Dora

Partner 1 runs up the hill to the top and does 1 Burpee then runs back down. Partner 2 exercises. Flapjack and repeat until all exercises are done. Together complete 100 merkins, 200 squats and 300 2-ct Freddie Mercuries (those added up!).

Plank-o-Rama for the Six, then some Plank-o-Rama together as a PAX, including Alternating Shoulder Taps and some Elbow Plank time and some Hello Dolly and Rosalita.

Mosey 1 lap around the track and back to the wall

Wall Sit/Donkey Kick sets

1 minute wall sit and 20 DKs OYO. Repeat x2

Tennis Court 4 Corners

Corner 1 – 10 HRMs

Corner 2 – 10 HRMs, 20 Jump Squats

Corner 3 – 10 HRMs, 20 Jump Squats, 30 2-ct Mountain Climbers

Corner 4 – 10 HRMs, 20 Jump Squats, 30 2-ct Mountain Climbers, 40 SSHs

Run between corners 1 and 2 and 3 and 4. Side shuffle between 2 and 3 and 4 and 1.

Al Gore for the six and then 1 extra minute in Touchdown Al Gore

6 MOM:

Six-inch ROF – hold 6 inches, when it is your turn do 10 HTH, pass it along.

APDs IC

Box Cutters IC

American Hammers IC

COT, Number-Rama, Name-A-Rama and YHC took us out

Announcements:

• Grow Ruck – See HoneyDo
• Is there a puppy pile on the books for this month?
• Prayers for Rosie’s Father-in-Law who is having heart surgery today. Hope all goes well and that he has a speedy recovery.
• Continued prayers for Greenbow and his wife for relief from the recent illness and a smooth delivery of baby #3.

NMS:

That wind cut like a knife, so a little shelter was needed for COP, but after that it was into the elements and time to work. The Dora got the blood flowing nicely. Tobit and Bullseye absolutely destroyed the PAX on the Dora. Well done men. Great working with Limehouse on that!

Always fun to have a visitor, and Altar Boy fit right in and substituted nicely for DK (who stayed in the sack) with an astrology lesson for the group. Great job today Altar Boy. Stop in again if you are in town.

Also great to see Doozy back out after his sniper attack during River Run on Monday. Apologies for the Donkey Kicks – probably not good for the toe. But, Doozy plowed through it all in his quiet and determined way. Well don, sir.

Thanks for letting me lead. Until next…

No More Gumbo For You!

10 stallions arrived to SOT to find 50 degrees and mostly clear skies. YHC only remembered he was leading around 5:12am…only thing to do: pick up Bullseye and get on with it.

THANG

Mosey around school so YHC could get his bearings.

COP: SSH, DQs, Copperhead Squats, Merkins, Peter Parkers, Flutterkicks, Hello Dollies

Mosey down to track for reprise of the Dryhumper Mile: 1 lap around track, 25 Carolina Drydocks, 25 Monkey Humpers – repeato x 4

YHC asked those who finished early to “plank and consider shoulder tapping”.

Pass Q to Bullseye, former group-run/bootcamp leader of Rogue Run (along with Garbage Plate)

Mosey around field house

Find a piece of wall for Rogue Run Reprise: Circuit that comprised of Wall Sit, 10 walk out/in merkins, mosey to base of hill, backwards run to top, 15 squat jumps in cadence – Repeat circuit 4 times, but add 20 then 30 then 40 crawl bear strides up the hill plus various merkins at top of hill: diamond then wide grip then hand release

Mosey back to VSF for COT – EF Hutton took us out

Naked Moleskin
Great having double digits out at most of the SOJ workouts this year. Keep it up gents!

YHC asked Bullseye if he’d consider leading part of the workout on the way to the AO. Bullseye threw out his back last week…and is allergic to ab exercises….so what better way to do what he wants than to lead! And man, did he smoke us with that circuit…he even smoked himself. T-claps for gutting it out, gents.

Glad the top runners let loose after the first lap as a group….would hate to hold Tobit & Doozy back.

T-claps to all PAX who performed shoulder taps, even when only asked to consider doing so.

Bullseye explained after the workout that he and Garbage Plate used to do something similar to Seal Team…then split off to start a coed running group that ran MWF from Libbie & Grove that they called Rogue Run…size got up to 50 at times….and balanced running with bootcamps on TTh. Bullseye injered himself and was out for about a year…and we’re glad he found F3!

Great morning out there, guys. Thanks for letting me lead half.

Announcements:
BRR & Retreat in September

3 Hard Core Amigos arrived at Source of Truth this morning with a welcomed smile that the temp was slightly warmer and there was nothing on the ground. And before 0530 arrived, a Hot Potato Q was called. Mosey around the school for a warm up lap with the COP at the bus loop.

COP- x 15 SSH, x 20 Plank Jacks, x 15 Helicopters, x 20 Flutter kicks. Cooling off sucks so time to move on!

Exercise 1- at each door, there is a number. Starting at far entrance near the gym,  merkins for corresponding number on the door. Run to the next door. American Hammers for corresponding number. Run to the next door. Switch, repeat till 3 Amigos made it to the backside of school, door 25. Q handed over to Doozy. Mosey down to the track

Exercise 2- 25 Merkins, run 200 meters, 25 Mountain Climbers, run 200 meters, 25 WW II situps, run 200 meters, 25 Dead Cockroaches, run 200 meters, 25 Flutter Kicks, run 200 meters, 25 Copperhead Squats, run 200 meters, 10 Burpees, run 200 meters, 25 Cotton Pickers, run 200 meters……and 1 mile done, BOOM! Q handed off to Mr. Roper. Mosey over to fieldhouse.

At corner of fieldhouse, 25 Merkins run to the other side. 25 Flutter Kicks run to original start point. 25 Mountain climbers, run to point B, 25 Reverse Crunches. Run back to point A. 25 Donkey Kicks, run to point B, 10 Burpees. Back to the flag with 1 minute to spare. Ring of Fire-Delta Merkins x 10. BOOM, 0615!

Number-ama, Name-r-ama, Announcements- T shirt order on F3 Gear site or See Dr. TH. 1st Annual F3 RVA retreat in Sept, see preblast.

Mr. Roper took us out.

NMS: YHC had the Q this morning so it was a perfect time to throw out a Hot Potato Q. Excellent work this morning men. Doozy, just pick an exercise and roll. Keep the PAX moving is always a good thing. Mr. Roper, way to take us out this morning.

Aaayyy…..those moments in college or high school and we think life is so hard. Where are we partying this weekend? Who is buying the beer or high test stuff? Those choices seem so difficult. YHC will just say that I am blessed there was a platoon of guardian angels there to protect! Boys, count your blessings, give thanks, strive to be better, and spread THAT light.

Only those who post understand!

Loud and Proud,

Flatline