Tag: Source of Truth

Eight regulars came out to SOT for a hot potato Q, something like this:

Rosie – mosey to back parking lot, SSH, Don Q, Hillbillies, shoulder taps, merkins, LBCs. Mosey to track for fantastic four hundreds – flutter kicks, monkey humpers, SSH, merkins, 10, 20, 30, 40 with the number of reps rotating each round. Total 4 rounds – one mile.

Sugar Sock – mosey to other side of field, partner up for dora – 100 merkins, 200 flutters, 300 squats (might have screwed up that recollection of exercises, apologies)

Wedding Singer – mosey to parking lot hill – triple check – balls to wall, merkins, run up hill.

Moleskin- For some reason it felt colder today at 30 than yesterday at 19. Thanks to Rosie for warming us up in protection of the wind behind the bus. Great job to Rosie and Sugar Sock for getting us going, YHC only had time for two rounds of the triple check. Although it is icy on the hill, rule number one is always ‘don’t die’ in which this particular morning meant ‘don’t get hit by a bus’.  Great job men.

Dr. Try Hard is selling shirts for the PAX…..with our  God given F3 name on them so Handshake doesn’t longingly call himself Shakedown again. See the Docs blackbast for details, more choices will be available soon. For those of us with more than 11 letters, suck it up.

-Singer

After several weeks of having a Q on the Q sheet, five men emerged in the below freezing temperatures this AM to find a Q-less AO (YHC really needs to get into the habit of checking that thing the night before).  A hot potato was called and Mr. Roper (full of fear that he might have to write up a BB) volunteered to go first.  Here’s what went down:

Mr. Roper Q:

Mosey to the front of MMS.

COP (as best as YHC can remember…but Mr. Roper will never read this anyway so YHC can say anything he wants):

SSH x 20

5 burpees OYO

HRM x 20

Cherry Pickers x 10

5 burpees OYO

Helicopters x ??

Pass to Beaker.

Beaker Q:

Stay where we are to start the Dora.  Find a partner (and a team of three….5 is really an awful number for F3 workouts).

Partner(s) 1 performs exercise while partner(s) 2 runs one lap around Midlothian Middle School (that was actually a decently long lap).

100 Monkey Humpers

200 Two-count Flutter Kicks

300 LBCs

Pass to YHC.

Tobit Q:

Four Corners

Corner 1:  10 Merkins

Corner 2: 10 Merkins, 20 WWIIs

Corner 3: 10 Merkins, 20 WWIIs, 30 2-count American Hammers

Corner 4: 10 Merkins, 20 WWIIs, 30 2-count American Hammers, 40 Jump Squats

Pass to Doozy.

Doozy Q:

Mosey to front entrance of MMS.

10 Donkey Kicks, 20 Dips at bench,  30 three-count Mountain Climbers, and repeato.

Touch-a-Tree

Partner up (or team of 3). Partner 1 runs to a tree and back while partner 2 does Imperial Walkers, repeat with Partner 2 running to tree and Partner 1 doing IWs.  Next, partner 1 finds a different tree and bear crawls to a second tree before running back (repeat with partner 2).  Then, partner 1 runs to three different trees (still bear crawling in between trees 1 and 2) and repeat with partner 2….and so forth until an audible was called.

Mosey back to the flag.

Numbers, Names, Doozy took us out.

Announcements:

Puppy Pile on January 26 at 7:05.  Ollivander has the Q.

New AO (The Forge) at Huguenot High School beginning Thursday, April 4. See Dr. Tryhard.

NMS:

YHC isn’t sure, but there seemed to be some sort of Arctic Polar Vortex that settled upon MMS this morning. The PAX remained in their vehicles right up to 5:29ish before it was realized that there was no Q.  Mr. Roper pointed to a nearby diner and suggested we forego the beatdown for some sausage, biscuits, and gravy. Ultimately, he relented and volunteered to go first to ensure that he didn’t go last (which often carries BB writing responsibilities).

Some nice variety this AM with the hot potato Q. As best as YHC can tell, this was both Beaker and Doozy’s first time leading…well done, fellas! Now that y’all have gotten a taste for it, I’m thinking it’s time to put your names on the Q sheet.

Make today a great one, gentlemen!

Peace…I’m out!

 

A PAX of 5 defied the draw of a Hardywood WDOG Q to post to the Source of Truth.
YHC had the Q…and a SOJ beatdown was in order….it went something like this:

THANG

No Slaughter Start – no burps to save Bullseye’s neck/back issues…
Therefore, mosey around school back to front of school

COP: SSH, DQs, Imperial Walkers, Tempo Merkins, Plank, Hello Dollies, LBCs

Mosey around school back to front of school

Partner up to Touch a Tree: partner 1 performs Lt. Dans, partner 2 touches a tree and runs back. Repeato, touch 1x tree each round, don’t touch same tree twice, bear crawl between tree 1 & 2….up to 5

Mosey around school and down to track, around wrong way to bleachers

8 round Chiabatta: step ups/box jumps

run lap around track back to bleachers…then to wall

Wall Walkers: 5 together as PAX – plank, then step back, feet on wall, walk feet up, back hand/arms up until balls-to-wall for 3 seconds, walk back down wall to plank

Back to Bleachers for 4 round Chiabatta: dips

Find spot on track for ABCs: spell capital letters A-Z with legs, hands under bum

Mosey back to VSF for COT – Gumbo took us out.

Announcements:

Puppy Pile Jan 26 – sons & daughters welcome

Grow Ruck during opening weekend of NCAA men’s bball tournament

Naked Moleskin:

YHCs call at NoToll to show up to SOT resulted in a solid 5. Had there been more, professional networking between Singer & Bullseye may have never happened. It’s one of the things YHC loves most about F3: organic networking between 2 dudes with similar approaches and values.

Sysco was delivering a food dropoff to the school this morning. The dude performing the work was in a navy blue hoodie…and he looked like Wilson from a distance. @Wilson: any chance you were there?

Where’s New Market at SOT, btw? Seriously. Stop pumping each other at the gym on Wednesday mornings….or is it just Honeymoon and Sparky pumping each other on Wednesdays? Seriously.

We would have made Hardywood proud on his birthday week sojourn…especially when we were ALL sweating during the wall walkers…not like Trump’s Wall, btw.

3 times in the last 3 workouts, YHC has been asked to “take us out” and has declined due to “not feelin’ it”….however, after watching our 45th President and our current Speaker of the House & Senate Minority Leader speak “to the people” last night, YHC would be happy to “take the PAX out” next time the opportunity arises. Qs be forewarned: there may NOT be a separation of church and state if this is the case.

Peace, love, Hardywood’s birthday and Alex Smith’s broken leg,
Döner Kebab

Thirteen gentlemen stepped onto the grounds of Midlothian Middle School for an early morning beatdown.  This is what occurred.

Mosey around the School.  Circle up on back side of School for COP attempt #1.  Before the introduction is completed, a bus drives towards us.  DK then led YHC down the hill near the track for COP attempt #2.

COP

• 30 SSH IC
• Arm Circles – 10 small, 5 big IC  – Reverso
• 10 Lunges IC
• 10 Don Quixotes IC
• 10 Ball Dippers IC
• 10 Merkins IC
• 10 Angled Knee Jumps IC
• 10 Foot to Hand Mountain Climbers
• 20 LBC IC
• 15 Heels to Heaven IC

Triple Check – Break into groups of three with each team member rotating through 3 rounds of the following:

• Freddie Mercuries
• Merkins
• Run to the top of the hill and back

Mosey to the track

Century Burpee Loop – Partner up.  One partner runs around the track while the other does burpees.  The partners will rotate until 100 burpees have been completed.

Balls & Plank to the Wall

All PAX members hold Balls to the Wall.  At Q’s call, walk with hands out to Plank to the Wall position.  Then at Q’s call, move with hands back to Balls to the Wall.  Then at Q’s call, walk with hands out to Plank to the Wall.

Plank-O-Rama   – From plank position

• Alternate between Merkins and Carolina Dry Docks – 10 IC
• Rotate to Side Plank – Drop Hip and Raise – 10 IC
• Rotate to Back Plank – Inverted APD – 10 IC
• Rotate to Side Plank – Drop Hip and Raise – 10 IC
• Rotate back to normal plank – Alternate between Merkins and Carolina Dry Docks – 10 IC
• Mountain Climbers – 10 IC
• LBCs – About 10 IC until a truck forced the PAX to step out of its way.
• American Hammers – 20 IC
• Hold Six inches for 30 counts from 30 to 1.

Mosey back to Flag

COT – Numberama, Name-o-rama, YHC took us out.

NMS

YHC decided to step out of his comfort zone this morning of Mechanicsville or even WDOG and travel to SOJ to Q a location he had only been to once.  Last time YHC was at SOT was this past summer when it was light.  This morning, it was very dark.  On top of that, this was the first day back to school for Chesterfield students after the Christmas break.  Henrico and Hanover do not return until tomorrow.  Teachers were showing up as early as 5:30 AM.  There were also many buses moving throughout the parking lot during the time of the bootcamp.  During the 1st location of the COP, a bus drove down the road as YHC was getting ready to begin.  DK then advised YHC of a better location to do the COP.  Although there were no additional cars on that road during the COP, we had to move during the triple check and the plank-o-rama.  Sugar Sock commented that he had not seen cars in that location before.

Excellent job to all PAX members this morning.  YHC always enjoys making the trip south whenever possible.  It was great seeing Doublemint this morning.  Hope to see you at another AO soon.

Gotta Run!

Phonics

Six SOT regulars, still filled with holiday spirit, emerged in the very chilly gloom this AM. Most of the PAX remained in their heat-filled vehicles right up to 5:30.  Gumbo might even have been taking a pre-beatdown nap.

Here’s what went down.

Mosey to the front of MMS for COP:

SSH x 25

DQ x 15

LBCs x 25

Arm circles x 15 (10 small, 5 big)

Advent Calendar:

At each numbered door (1-25), perform the called exercise (x door number).

Days 1 – 5: Burpees

Days 6 – 10: Merkins

Days 11-12: WWIIs

Days 13-14: Plank Jacks

Days 15-16: Donkey Kicks

Days 17-18: Box cutters (in cadence) (Door 18 doesn’t seem to exist anymore…just a bricked up hole in the wall that we assumed used to be door 18)

Days 19-20: American Hammers (in cadence) – Christmas surprise at Day 20 (there’s doors 20A and 20B…that’s double the Christmas fun!)

Days 21-22: Flutter kicks (in cadence)

Day 23: Merkins (putting in some solid effort as the big day approaches)

Day 24: The reindeer are released and need to stretch their limbs (PAX takes a lap around the school and meets back at door 25)

Day 25: Jingle Balls (check the exicon…it’s there). This 4-count exercise was definitely a crowd pleaser.

Christmas Victory Mile:

Having made it to Christmas day (and completed delivery of all the presents), it was time to take some victory laps. Mosey down to the track.

Round 1: 25 monkey humpers, sprint a lap

Round 2: 25 monkey humpers, 25 Alabama prom dates, sprint a lap

Round 3: 25 monkey humpers, 25 Alabama prom dates, 25 Rosalitas, sprint a lap

Round 4: 25 monkey humpers, 25 Alabama prom dates, 25 Rosalitas, 25 SSHs, sprint a lap

Mosey back to the parking lot.

Numbers, Names, Announcements, YHC took us out.

Announcements:

HDHH (today!) at SOJ Capital Ale

Marmaduke is still collecting coats (help him reach 100)

Hardywood’s daughter’s book signing postponed until after January.

NMS:

YHC was inspired by Rosie’s festive beatdown yesterday and took it upon himself to fill the often empty SOT spot on the Q sheet. With so many numbered doors as MMS, it was almost too easy to decide on an advent calendar theme.  Making our way around the school, it is not that hard to find yourself in a dark corner with a camera pointed at you.  Bullseye wondered if his son would be called to the principal’s office today with questions as to why his dad was lying on the ground with a bunch of dudes in the dark making humping gestures.

The PAX destroyed the advent calendar and just like that, Christmas was here and gone. In fact, the calendar exercise went by waaaaaay faster than YHC planned. Somehow, it went much slower in YHC’s head. With some time to kill and hearing a few PAX “grumble” that any Tobit Q is not complete without a decent run, we headed down to the track for the Christmas victory mile. YHC aims to please.

As Rosie said yesterday, enjoy this time of year, and don’t take it for granted.  It will be over before you know it.  Look for the peacefulness of the season…it’s there…I promise.

Here’s one of my favorite prayers (felt appropriate to share during what can be a hectic time of year for many):

“God, grant me the serenity to accept the things I cannot change; the courage to change the things I can; and the wisdom to know the difference.”

Peace…I’m out!

 

 

 

 

3 jugglers posted and finally emerged from their warm vehicles right at 0530 for an Ice Cold Potato beatdown that went like this:

COP (Gumbo) including SSHs, DQs, Helicopters, Imperial Walkers, Merkins and Freddie Mercuries

THE THANG:

Burp in a Box (Gumbo) – 5 parking lot spaces and an ice-free (relatively) loop around the parking lot.  1 burpee in the first space, run a lap, 2 burpees in the second space, run a lap…repeato until 5 burpees in the last space and a lap.

toss the snow ball to Bullseye  and mosey down to the far bus loop for some crawlbear line tracers – crawl bear halfway down the bus parking line (longer than the car space line), then sprint back to the starting point and do 10 jump squats. Repeato x3.

Somewhere in here we did some plank work led by Bullseye – moving from plank to elbow plank and back.

Rosie is up….Triple Check with lunges, alternating shoulder taps and a run around the large parking lot…watch for ice patches…no spills.

Back to Gumbo for Love Alley – 1 runner 2 men doing the exercises, working our way down the alley to the ice slick and back.  Exercises were broad-jump burpees, Russian Soldiers and Polar bears.  We all found ice, but still no spills!

Back to Bullseye and we headed to the front door of the school to find the snow and some benches for 2 rounds of 25 Dips and 10 backwards lunges (raising the knee up on the front swing) each leg.

Rosie closed it out with the following:

• 30 second wall sit – 1 snow burpee — must get snow on your chest!
• 30 second wall sit – 2 snow burpees
• 30 second wall sit – 3 snow burpees
• Mosey back to the parking lot for Rando-rama, including (among other things):
  • Peter parkers
  • Diamond merkins
  • Werkins
  • Raised leg APDs
  • Monkey Humpers
  • Pickle Pounders
  • LBCs
  • side elbow plank with some hip raises
  • Superman
  • and more…

COT, Number-rama, Name-a-rama and some fellowship because after all of that it didn’t feel so cold.

NMS:

It was great to get back out int he gloom after a couple days off for me.  After the first blast of cold and after we started moving, it felt great.  Lots of ice patches discovered but  no spills so that was a success.

We discussed DK and his back issues – hopefully he is on the mend.  Get well soon brother.

I hope everyone has been safe on the roads these last few days.  Great to see folks posting but safety first…or at least second!

Happy Hump Day — oh, HDHH, next week 12/19 at Capital Ale House Midlothian!

No More Gumbo For You!

Six southside regulars and a long, lost F3RVA tribesman of several different titles was called out of the sack to join in a simple, but difficult themed workout.

Workout:

Mosey to field, circle up – 20 SSH, 20 Don Q, 20 hand release merks, 20 box cutters, 20 LBCs

Partner up – Catch me if you can – Partner 1 runs length of football field, partner 2 does 5 burpees and tried to catch Partner 1. Switch and repeat back to beginning. Decrease burpee by 1, repeat. Continue until 1 burpee, 10 football field sprints in total.

BLIMP – length of football field. 5 broad jump burpees, 10 lunges, 15 imperial squat walkers, 20 monkey humper walkers, 25 polar bear crawls, repeat until reach the end.

Burp Merk – increase merkins inside burpee up to 7 and back down.

Mosey to paved hill. Triple check – peoples chair, WWII situps, run to top of hill and back.

Mosey to tennis courts. Bearimeter – partner up, partner 1 bear crawls clockwise around three courts, partner 2 runs counterclockwise. Meet and switch, continue until back to start.

Mary – hot potato. flutters, Xs and Os, Merkins, american hammers, dollys, couple others YHC can’t recall.

Moleskin-

Misery? The suck? Never let Singer Q again? What exactly is the theme? YHC mentioned in the opening and continued to quiz the PAX after each exercise. A hint was given during the triple check that it was a person, and the YHC believes Roper guessed correctly when asked ‘who is not here’ at the end. YHC, Rosie, Gumbo and Bullseye received a text on the way home from No Toll that DK threw his back out (not chasing chickens mind you) and needed a replacement Q for SOT. Thus the DK themed workout was constructed based on a number of exercises YHC knows are DK staples, and also YHC skimmed through a few recent DK backblasts.

Great job folks! That Catch Me really took a lot of effort out of the gate. Combined with a fun race out of the third round of triple  check, we got the blood pumpin. Rosie and Tobit were flying in that Catch Me,  as was my partner Gumbo who caught McRib a few times. Speaking of, welcome back McRib! Who, in his former namesake of Kevin Bacon, in true fashion walked up and knew Bullseye by name and character. Classic. See you in 6-12 months McRib! Well done everyone, thanks for letting me lead.

Happy hour Wednesday, December 19th on the southside at Cap Ale House. Southside only people need to know, unlikely any of the northsiders will cross the moat!

-Singer

5 brave souls layered up and posted to SOT this morning from some light calisthenics, including:

Mosey to the tennis courts for COP, including:

• DQs
• Helicopters
• SSHs
• Imperial Walkers
• Warm-up routine of high knees, butt-kickers, karaoke, backwards runs and bounders (or skipping)

THE THANG:

Suck Round 1 – 4 PAX members spread out along the baselines of the various tennis courts and performed an exercise while the 5th PAX Member sprinted around the court and bear-crawled the final length to trigger the switching.  Exercises were Merkins, Flutter Kicks, SSHs and Jump Squats.

Compounding 4 Corners around the tennis courts – 

1. 10 Merkins
2. 10 Merkins, 20 LBCs
3. 10 Merkins, 20 LBCs, 30 single-count Freddie Mercuries
4. 10 Merkins, 20 LBCs, 30 single-count FMs and 40 Squats

Mosey down the hill for Suck Round 2 – 4 PAX at bottom of the hill doing exercises while 5th (rabbit) runs up the hill and back down (watch out for the ice patches — yes, that’s right ice), exercises were – Box Cutters, Carolina Dry Docks, Hillbillies and Elbow Plank

Mosey up the stairs to the school for some Wall Work – 30 seconds of wall sit, then 20 Donkey Kicks  x3

Mosey to the back alley for Spotlight Row – Lunge to  first spotlight and do 10 of something?? IC; Broad Jump Burpee to the 2nd spotlight and do 10 Dying Cockroaches IC; Bound (Skip) the 3rd spotlight and do Freddie Mercuries IC.

Mosey up the street sidewalk for Lightpole Row –  11 lightpoles along Midlo Trnpk – do 1 Burpee, 5 Merkins and 10 Jump Squats at each light pole back to the flag.

ROF Round 1 – Plank and Merkins

ROF Round 2 – Six Inches and Flutter Kicks – 2 times around

Mary, including:

• APDs
• Cross Leg Lifts
• LBCs
• American Hammers
• Superman 1 minute
• Pickle Pounders

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

No new announcements.

NMS:

YHC arrived early – maybe 0508 or so to find an empty Rosie mobile – he had to leave a few minutes early so he arrived early for a few frosty miles.  Well done sir!  Roper, Wedding Singer and Tobit rolled in before the bell and we had 5 so off we went – no triple checks or partner work so perfect for some SUCKage!

It was damn cold out there today, so YHC tried to keep the group moving.  Everyone was appropriately layered up – we might have even broken a sweat.  YHC’s core was hurting after the American Hammers and the LightPole Row got me also.

Great work today fellas.

No More Gumbo For You…until tomorrow at 45MOM!

Seven south of the river stallions gathered at SoT for a much anticipated (by the Q) visitor Q.  YHC was looking forward to the expedition for a few weeks and it didn’t disappoint.  Mosey down the hill to the middle of the football field for:

COP
SSH – 25
Donald J Quixote – 15
Russian Soliders – 15
Arm Circles – 10x & 5x both ways

The Thang
Continue to the end of the football field and line up on the goal line for something YHC called Fun on the Football Field. Work down the field to the goal post, completing 100 yards and 100 of the exercise.  Run back to the start and plank for the 6.  Multiple rounds were:

Round 1 – Stop every 10 yards and complete 10 merkins
Round 2 – Stop every 25 yards and complete 25 WWIIs
Round 3 – Stop every 50 yards and complete 50 2-count flutter kicks
Round 4 – Run 100 yards and complete 100 SSHs

Saunter back up the hill with an impromptu stop at the nicely spaced poles along the road.  Pole smoker indian run with 5 pole smokers while the rest hold 6 inches.  Complete three rounds.

Meander towards the back of the school, thinking about the stairs but then calling an audible.  Lindsays (a.k.a Johnsonville’s wife).  Run the length of the parking lot and complete 30 merkins and 10 squats.  Run back then 25 / 15.  20/20, 15/25, 10/30.  Plankorama for the six.

Quick sidewinder run towards the corner of the school for triple check.  BTTW, mountain climbers and run half-way down the hill to the random school crossing sign.  Why do you need a school crossing sign when  you are smack dab in the middle of school property?  Anyway, that was fun.  Someone was squeaky on the wall.

Short ROF without singing then back to the flag.

Numberarma, names then YHC took us out.

Moleskin
Thanks to the SoJ regulars for welcoming me this morning.  Always great to see those you haven’t run into in a while.  Also great to see some fresh blood keeping DK honest.  Rooster banter was continued from NoToll yesterday.

It’s hard to believe no one had found the poles previously.  They are in clear sight and you actually have to try to miss them when running to/from the football field.  Glad I could point out something that hasn’t been done at SoJ before.  Can’t wait for another sub-freezing day to try something else new.

For those that haven’t made the expedition to SoJ on a Wednesday it’s a great AO.  Small groups will push you even harder.  YHC highly recommends it.

Announcements
6:00 Turkey workout at Mary Munford tomorrow
Someone won DKs survivor pool and it wasn’t me

Have a great Thanksgiving everyone.

Big Data is watching.

10 men of the gloom (including a returning visitor from Charlotte) descended upon SOT and with no Q on the sheet, YHC took the reigns for a hot potato that went like this:

Mosey down the hill toward the dark parking lot for COP, including:

• DQs
• Helicpoters
• SSHs
• Merkins
• LBCs

The THANG:

Gumbo Q –

4 Corners  — On the track, using the lightposts at the 100 meter marks perform the following:

1. Corner 1 – 10 merkins
2. Corner 2 – 10 merkins, 20 jump squats
3. Corner 3 – 10 merkins, 20 jump squats, 30 2-ct flutter kicks
4. Corner 4 -10 merkins, 20 jump squats, 30 2-ct flutter kicks and 40 SSHs
5. back to Corner 1 and plank for six

Alternating Shoulder Taps IC x10

Triple Check  – Partner 1 – merkins, Partner 2 – box cutters, Partner 3 – run up the steps and to the wall of the school and back down.  Three times through.

Pass the Q to Sugar Sock

11s on the big hill – 1 merkin at the bottom, run to the top, 10 captain thors, run back down +1/-1 at each until you get to 10/1.  Man that hill got ugly after about 5 sprints up.

Pass the Q to DK

Bearimeter  – to the Tennis Courts and partner up.  One partner bear crawls counter-clockwise while the other partner runs clockwise.  Swap when you meet.  Continue until you complete the bearimeter.

Mary – Just enough time for 10 dieing cockroaches IC.

COT, COR, NOR and YHC took us out.

Announcements:

• Marmaduke continues to collect coats and jackets for shelters.  Fill him up.
• Vinny’s wife has a book signing party tomorrow evening at Ruth & Ollies see Twitter or other BB’s for details.

NMS:

Great to see big numbers at SOT.  Let’s keep the momentum.  Also, great to see Bobber back out and Mr. Roper apparently recovered from Monday’s run.  Bullseye and DK are posting frequently.  Always great having Wedding Singer embrace his SOJness and fly a little further south for a posting.  And Gatekeeper was back out.  All good men.  All good!

Also, thanks to F3-Dana from Charlotte for joining us again.  You are of course welcome any time.

Strong work by all this morning.  Particularly by Tobit on the 11s – I don’t know how you  had that much left in the tank man, but you crushed those 11s.

Have a great day men.

No More Gumbo For You!