Tag: Source of Truth

Four of SE Hinton’s S-outhsiders rose from the depths of REM sleep to attend a hot potato Q at Midlo.

the thang:

Singer – mosey down hill to parking lot – SSH, Don Q, Slow Squats, mountain climbers, merkins, flutters

Singer – Dora, partner one runs up stairs, partner 2 does 100 merkins, 200 two-count mountain climbers, 300 squats

Rosie – mosey up stairs to school, follow school around performing exercises of the number of each door. starting at 20ish to 30, even numbers do monkey humpers, odds do merkins, 31-33 or 34 – lunges, dips, plank jacks

Bullseye – mosey around to side of school, bear crawl up walk way, 1 minute peoples chair on wall. repeat 3 times

Bobber – mosey to front of school, 30 dips OYO, mosie to flag, 5 minutes of mary, ring of fire.

moleskin- YHC apologizes for the delay, had the post created yesterday but forgot to finish and post. So this one will be a little shorter. Hot potato Qs are always great, gives everyone a chance to lead and be as creative as they prefer to be at that moment. The school perimeter is extremely dark this time of year, best to bring a headlight next time. Running the steps with a glimmer of light from above was proving difficult. Injuries were avoided though thankfully.

Announcements – Hammer and Ales this weekend. Contact Viral.

Good luck to Kubota, Shakedown and anyone else running the race this weekend. Surprised to find out from Rosie that Shakedown is running the half after just last week he was happily telling YHC he wasn’t. At least it won’t be 24 degrees this time buddy!

-singer

5 ghosts of the gloom posted to SOT to get their Halloween started right.  With expectations of consuming an unhealthy amount of sugar, pizza and/or beer, here is what YHC had in store:

Mosey down to the track and 4 laps for our mile of the day….YHC managed 30 out of 31 days.  Not bad but room for improvement in 2019.

Circle up in the lower parking for COP, including:

• DQs
• Helicopters
• SSHs
• Spider Merkins – quite a treat!
• LBCs

THANG:

11s with donkey kicks and jump squats and a run around the concession/restroom building in between rounds.

Plank-o-rama and Alternating Shoulder Taps to catch our breath

The Suck – 4 exercise stations and 1 rabbit runs up the hill and back to trigger the switches

• Exercise stations were: Flutter Kicks, Carolina Dry Docks, Good Slow Squats, Freddie Mercuries
• Round 1 – lunge to transition between stations
• Round 2 – bear crawl

Variety Show up the Hill – make our way up the hill as a PAX using method called by Q, including:

• Polar Bears
• Lunges
• Broad-Jump Burpees
• Backwards Lunges
• Bunny Hops

ROF – hold six inches and when it is your turn do 10 box cutters and pass it along.

3MOM, including:

• Hello Dollies
• Rosalitas
• American Hammers
• 30 seconds of Superman

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

Announcements:

• Hampton Roads 2-year convergence this Saturday.  Jville was talking about going…anyone else?
• Marmaduke still collecting coats and jackets
• Shakedown is collecting canned food for the Food Bank
• Hammer & Ales fundraiser to benefit the Tool Bank – November 10 – see Viral or LugNut for details
• Ghost Flag is up for grabs this Saturday at Dogpile – Region who brings the most adult, male FNGs gets the flag…time to headlock men!
• Merkin November Challenge…otherwise known as Flipper Patient Drive Challenge

NMS:

Absolutely no plan this morning other than getting in the last mile of the day.  With the dreaded 5’some, partner exercises and triple checks were out, so YHC’s old trust SUCK was in order.  Just needed a nice quad busting 11s to get warmed up.

Great effort and fellowship this morning.  Great to have Gatekeeper out again.  Keep posting brother!

Thanks for letting me lead this morning guys!  Always a pleasure.

No More Gumbo For You!

Seven redwoods posted in cool morning darkness at SOT. Johnsonville (YHC), who had not posted SOT for quite some time, took the Q. This is what went down, more or less:

GLOOM —
Mosey in front of school near eastern front entrance.

Warmup of 15x SSH, then 10x merkins.
Rinse and repeat twice more.

Mosey west along front of school.

EMOM (45 seconds on, 15 seconds off) with:
– half burpees
– diamond merkins
– thrusts
– LBCs
Rinse and repeat twice more.

Indian Run around front of school.

YHC drops his phone and breaks screen protector.

EMOM (45 seconds on, 15 seconds off) with:
– scapula merkins
– crab cakes
– shoulder taps
– wall sit
Rinse and repeat twice more.

Mosey back east to eastern front entrance with 3 benches alongside walls (Thanks Gumbo).

5 pistol squats per leg
10x jump squats in cadence
Ring of Fire

COT with YHC taking us out.

The workout was intended to be a precursor to the November merkin challenge. But, the EMOMs with scap merkins made it a Toga-esque affair. It’s funny how different Q styles become associated with people.

There was very little mumble chatter during the half-burpeees and diamond merkins. YHC’s heart rate was redlining.

YHC enjoyed passing Towbit in the indian run (and imagining him really trying).

Mumble chatter increased much during the 2nd round of EMOMs. I guess the scap merkins were to easy.

DKs word plays on Sugar Sock’s name, as well as his fictitious efforts to sell holiday mobile phone plans at F3 workouts “like BT does”, were hilarious.

See you in the gloom. Jville

Two southside regulars posted at Source of Truth for a hot potato Q.

Workout:

Singer – mosey near track, SSH, Don Q, arm circles, merkins, slow bending squats. Mosey to track – four corners  with 5 burpees, 10 merkins, 15 jump squats and 20 2-count freddies. Repeat and double numbers.

Hand over to Tobit – escalating mile. run a lap – 15 merkins, run a lap 15 merkins and 15 American Hammers, lap – repeat and add flutters, lap – repeat and add LBCs

Back to Singer – lindsays – jump up on the rear of the bleachers and dips. Mosey to rear parking lot hill up to buses. 11s – bear crawl up hill to next light pole, run down to start, one box cutter. Repeat and escalate until finished.

Moleskin:

YHC was slightly sad to see the small turnout and conversations with Tobit  concerning recent low numbers at SOT. YHC acknowledges guilt be cast inward before outward, we’re all responsible for bolstering attendance. The summer numbers were promising though after the change in location.

Anyway, to the workout, hot potato was in store as YHC looked at the Q sheet just before Tobit arrived. Tobit decided we hadn’t had enough running after the first few laps by YHC, and added another mile. YHC noted on the final lap to Tobit that doing track work always sounds better when it’s your idea, and not the other guy. All in all it was a good chance for a little F2 with Tobit and learn of his family. Great job my friend, see you in the gloom soon.

-Singer

3 SOJ regulars parked in the streetlights of the Turnpike to get some early morning work done, hot potato style.

Mosey down to the track and around a few times to get a mile plus.  Stop near the bleachers for Peter Parkers, Alternating Shoulder Taps and Flutter Kicks.

Pass to Tobit, who does a quick pass to DK since he wants to stay at the bleachers.  Ciabatta with Step-ups, repeato w/ Dips.

Now it’s Tobit’s turn.  Mosey to the front of the school to Door #1.  Doors 1-10 – Burpees corresponding to door #.  Doors 11-15 – American Hammers, Doors 16-20 – LBCs.  Bonus, there is a 20A and 20B so double up on 20.  With at least 13 more doors to go and not much time Tobit passes it back to YHC.

Random assortment of exercises and counts – Imperial Walkers, Parker Peters, HRM, FM + others

Numbers/Names/COT

The initial mile was a good way to catch DK up on the Conspiracy takeover at NoToll.  The rest of the workout was no different with near constant discussions ranging from high school bands to DK’s impending M-in-law visit.  A brief lull in the mumblechatter between Door #4 and Door #10 while we slogged through the burpees.  Great workout, better fellowship.  Enjoyed it this morning men.  Have a great day.

Bring Coats to Dogpile – Marmaduke

CSAUP 10/20 – see pre-blast, lots of options – TYA

Toolbank fundrasier 11/10? – see Viral

New one – Oyster and Pig Roast at the Boat Club on Old Gun for Tad Dupriest Foundation 11/3 – Le Tigre is your man for this one

5 men posted to SOT to start their hump day with a beatdown.  No Q signed up, so YHC broke out the KBs and a jump rope and off we moseyed…here is what followed:

Mosey to track and complete our daily mile…check.

Circle up at the bottom of the hill for a brief COP, including:

• DQs
• Helicopters
• SSHs
• LBCs
• Tempo Merkins

THANG:

KB Suck Rotation (Gumbo)  4 pain stations and 1 rabbit (timer) – AMRAP exercises until rabbit  runs to the top of the hill and back down, then rotate.  In round 2 – run backwards up and forwards down.

Round 1 exercise stations were:

• Jump Rope
• KB Swing (1 arm or 2 – your choice or mix and match) with 25lb KB
• Goblet squats with 35lb KB
• Flutter kicks

Round 2 exercises were:

• Jump Rope
• WWII sit up and press with 25lb KB
• Shoulder Press with 35lb KB
• Box Cutters

Track 4 Corners, Prostitute Style (Sugar Sock)

Starting in “corner” 1 with 10 merkins, run straight away to “corner” 2 and do 10 merkins and 20 WWII sit ups, run curve to “corner” 3 for 10 merkins, 20 WWIIs, 30 squats, run straight away to “corner” 4 for 10 merkins, 20 WWIIs, 30 squats and 40 LBCs, plank until everyone finishes.

DK’s got the Q –

Mosey around the track 1 lap to “loosen” DK’s back (or, as surmised by Rosie, for DK to determine what pain to inflict on the PAX)

“BL” portion of BLIMPS up the hill to return the KBs  – alternate rounds of Bear Crawl (or for 2 lucky PAX members each round Death Crawls with a KB) and Lunges.  20 “strides” each round then switch.  Pass the KBs down the line.

Mosey back to the flag from the top of the hill for COT, COR, NOR and YHC took us out.

Announcements:

• 10/20 CSAUP – see TYA for details
• Marmaduke is collecting coats, jackets, etc. to deliver to homeless shelters for the winter months ahead.  Let’s fill up his truck.
• October – mile a day challenge.  1 continuous mile (no stopping for exercises) outdoors each day.  Get it done.
• Garmin month steps challenge…or, if you don’t have a Garmin, log your steps each day if you want to participate.
• 8K Training at the Healing Place – see Swiper if you can help out – Saturdays after Dogpile (0730).
• “Care packages” in local middle schools and  high schools are not what you think they are…see Slim Shady if you want to know.

NMS:

No Q = hot potato…err hot kettlebells today.  Great work guys.  We logged some miles as well – almost 3 on my Fitbit.  Maybe Rosie can share the Garmin equivalent.

Some speculation during our 1 lap interlude as to whether the Q at NoToll next Tuesday is actually Conspiracy as the Q-sheet says or if that is someone (maybe Loose Goose?) disguising their guest Q at NoToll.  It could be FORM TUESDAY and major KOTTERS for Conspiracy or it could be a sneak attack Lucky Horseshoe…who knows?Only time will tell, but consider SOJ’s curiosity piqued – or at least Gumbo’s. Let’s get a big crowd at NoToll on Tuesday for whatever is in store.

Have a great hump day men!

No More Gumbo For You!

 

Two studly studs arrived at SOT this morning to see what the gloom of Midlothian Middle had in store for them.

Here’s what went down:

Run to the back of the school for a short COP:

DQs, Helicopters, SSH

Run down Midlothian Turnpike to the now empty building where Rita’s and some wine bar used to be. Perform curb crawls x 5.

Run back to MMS and to the bottom of the hill leading to the track.

Hill climbs:

Round 1: Run halfway up the hill, do 5 burpees, run back down, turn around and run all the way up, do 5 burpees, back down (YHC forgot an exercise at the bottom for this round)

Round 2: Halfway up, 20 American Hammers, back down, 20 LBCs, all the way up, 20 American Hammers, back down, 20 LBCs

Round 3: Halfway up, 15 merkins, back down, 15 Rosalitas, all the way up, 15 merkins, back down, 15 Rosalitas

One lap around the track and then mosey up the stairs and around to the front of the school for double check.

Round 1: Person 1 performs hand release merkins and plank while person 2 runs. Repeato.

Round 2: Person 1 performs WWIIs while person 2 runs. Repeato.

Run back to flag for 5-6 minutes of Mary. Freddy Mercury’s, Flutter Kicks, Hello Dolly, Alabama Prom Dates, American Hammers

Super quick numberama, name-o-rama, and Rosie took us out.

NMS:

YHC arrived at SOT around 5:25 to find a lone set of headlights shining in the gloom….glad to see you Rosie! YHC has heard of solo posts but has yet to experience it. 5:30 arrives and with no Q on the Q sheet, Rosie and YHC decide to hot potato the thang.  Conversation started off with the obvious….where the heck is everyone?  Today reminded YHC of the old SOT where a duo posting wasn’t so unusual.  Although YHC will be soaking up some sun in Florida next week, he hopes Rosie does not experience a solo SOT posting.

The topic then switched to cross country,  which both YHCs and Rosie’s 2.0’s (Pikachu and Cliffhanger) are doing. First meet is today…looking forward to seeing what Pikachu can do.

With just Rosie and YHC, today was a good one for a more running intensive beatdown.  And YHC was happy to oblige.

That’s it from me…peace out!

 

 

 

 

 

It was the best of times, it was the worst of times, not really, it was a cool, wet Wednesday in the gloom at SOT with YHC and a couple of guys that don’t call each other David.  No one signed up for the Q and YHC had an idea this morning that DK liked more than running 5 miles.

Break out two kettlebells for a little weighted action.  Warm up with some of the usuals and then on to the triple checks.  With 2 kettlebells and 3 men we mixed it up to have 2 men with KB at all times.

Triple Check 1 – P1 runs to the flagpole and back, P2 KB swings, P3 Goblet Squat

Triple Check 2 – P1 Bear crawls across the bus loop and parking spaces, P2 curls, P3 Halos

Triple Check 3 – P1 and P2 Waiter/Farmer carry 1 Kb each, P3 5 burpees run to catch up – switch KB to give everyone a chance with each weight

Triple Check 4 – P1 run to the flagpole and back, P2 Sit and Press, P3 Lawnmower Rows

Triple Check 5 – P1 and P2 lunge with 1 KB, P3 10 HRM then run to catch up, switch KB each round

7 minutes of Mary – Flutter Kicks, Dollies, Freddie Mercury, APD, Peter Parker, LBC

YHC had a good time on the tour getting back to the couple of KB workouts (Mudface’s shoulder crushing Murph notwithstanding) and decided to bring it back to a lower attended AO.  First thing was to get the KB lent to Kubota for the tour back.  Apparently he enjoyed the KB workouts so much he is going to be a regular at Circus.  DK was happy to do some KB workouts again after being a founding member of the CM crew before tweaking his back and not returning.  We were trying to remind ourselves of various KB exercises to do.  Tobit mentioned the lack of bicep exercises so we through some curls in there to help him sculpt his guns.  Consensus, from the 3 attending at least, was that the kettlebells worked well and may become a semi-regular occurrence at SOT.

Great job guys, thanks for letting me take the reigns this morning.

3 warriors braved the September fog to own the Source of Truth.

YHC was asked to move his car to make way for the “bad bus driver”, and we were underway…

THANG

Mosey to front of school for COP: SSHs, DQs, Russian Soldiers, LBCs, Bob & Weaves

Mosey to East end of AO along Midlothian Turnpike for Burpee Turnpike: run down the turnpike, burpee at every light until we reach the first traffic light.

Continue the same to the next 2nd light…

Lunge down entrance to Pleasants Hardware (Midlothian) shopping center.

Mosey to shopping center sidewalk for Three Poles: stop at each pole – 10 merkins at first, 20 LBCs at second, 20 WWIIs at third…repeato until we reach the corner.

Bear crawl past YouFit Fitness to Pleasants.

Lunge back to corner…audible to backwards lunch after halfway.

Mosey to 3 poles for 3 minutes of Pole Smokers.

Mosey back to school for 3 minutes of mary: Hello Dollies, Freddie Mercuries, Dying Cockroaches

Mosey around back of school, identify “The Top”, crawl bear to “The Bottom”.

5 Hill repeats: The Bottom to The Top

Mosey back to VSF for 3 minutes of Mary: American Hammers, Rosalitas & LBCS

COP: YHC took us out with a moment of silence for Sept 11 and inbound Hurricane Florence

Announcements:
BRR is in 51 weeks
4 Year convergence Sept 20

NMS:
Even the BRR can’t prevent Rosie from crushing whatever the Q throws at him.

Great to have EF Hutton visit the SOJ 2 days in a row.

There’s an independent coffee shop in that shopping center (at least YHC thinks it’s independent)

YouFit Fitness centers are really green and really purple…

YHC arrived this morning with Gumbo right behind and a CCPS bus driver approaching us, to ask to park along Midlo Pike because a lot of buses were moving out and she stated, “I’m not a good bus driver.” Scary…….poor children that have to ride her bus! She did perform her safety inspection with finite detail.

5 SOJ Troopers posted this morning in order for hump day to start out right! 0530…and off we went. Mosey down to bus loop at front of MMS for COP: x 15 invisible jump ropes, x 15 Russian Soldiers, x 15 arm circles (forward and backward), x 16 copperhead squats, x 15 box cutters, x 15 flutter kicks. Let’s get to work…..

Seek and Find: Exercise 1 x 25 Carolina Dry Docks and touch a sign that says “Midlothian” and run back to start. Exercise 2, x 25 LBC’s and touch a bus and run back. Exercise 3, x 25 Plank Jack’s and touch a road sign, run back.  Exercise 4, x 25 Flutter Kicks and touch a sign that says “school”, run back. Time to mosey to the back of MMS and the track!

Exercise and Run: Exercise 1, x 200 LBC’s and run 2 laps around the track and plank when finished. Exercise 2, x 100 SSH’s and run 2 laps around the track. Exercise 3, x 50 Merkins and run 1 lap around the track. Exercise 4, x 100 Flutter Kicks and run 1 lap around the track. After last lap, Slim Shady asked, “How long have you boys been running?” Ha, ha, ha………just keep posting Slim Shady.  And as the PAX moseyed back to the flag, time expired, 0615!

Number-ama, Name-r-ama, Announcements: BRR this weekend. GOOD LUCK! 4 yr F3 RVA Anniversary on 9/22. See backblasts!

YHS took us out.

NMS-Johnsonville, great to see you at SOT this morning! It has been too long! Gumbo-YHC express’ your sentiment about wanting to stay in the fartsack but had the Q and you posted. NICE WORK!

Tobit….running like a gazelle as usual. Impressive young man!

Slim Shady….yes, all of us have been running for awhile.  As you continue to post Slim, it gets easier. PROMISE! Great to see back after yesterday’s Old Glory!!

Gumbo, YHC always enjoy sharing the track with you. Keep being outstanding!

Boys, we are blessed to have started our day out this way. Keep shining the light!

Only those who post understand!

Loud and Proud,
Flatline