Tag: Source of Truth

YHC arrived nice and early this morning at SOT, more or less to assess the AO. Flag was placed and YHC waited to see who was going to post. And with that, 5 SOJ regulars posted for a Flatline Q. 0530….time to mosey but this morning, PAX started on the front side of MMS, down at bus loop.

COP…..X 15 forward arm circles ( 10 small, 5 big) and x 15 reversed. X 20 SSH, x 30 Imperial Walkers, x 20 Flutter Kicks, x 15 Freddie Mercuries and YHC drew a blank so time to go.

Rapid Fire Curb Steps. Step ups with each feet as the PAX makes its way across the sidewalk in front of the school….from bus loop across to parking lot. Sidewalk got long….

5 and trees. PAX performed 5 exercises and in between each exercise, run and touch a tree. First exercise x 10 Merkins……2nd exercise x 10 (2 count Plank Jaxs), 3rd exercise x 10 HR Merkins, 4th exercise x 10 LBC, 5th exercise x 10 Flutter Kicks. And no tree can be touched twice. It appeared that the PAX played along.  Mosey to the football field.

Ascending 25 yds and Bear Crawls…….Bear crawl to each 25 yard marker for the length of football field. 25 yrd line x 10 Merkins. 50 yrd line x 10 Merkins and x 20 Flutter Kicks. Bear crawl to 25 yd line for x 10 Merkins, x 20 Flutter Kicks and x 30 SSH. Bear Crawl to end goal line, x 10 Merkins, x 20 Flutter Kicks, x 30 SSH, and x 40 LBC.

Football length suicide….why not. PAX stayed at the other end of the football field. Wedding Singer had to tend to M, kids, and dog. Great to see you brother!

With 15 minutes left…..as many laps around the track as possible. PAX stayed together briefly with Rosie taking lead, Gumbo and YHC in the middle,  and DK not far behind! Not roadrunner speed, but 1.5 miles logged. WAY TO PUSH through the dog days of summer!! I mean thick…mosey back to the flag!

Number-ama, Name-r-ama, Announcements= CSAUP in October see TYA, Convergence on Labor Day, and 4 yr anniversary of F3RVA, see Preblast.

NMS-Great to see DK this morning and mumblechatter was great during Rapid Fire Curb Steps. Wedding Singer-outstanding given all that is going on at home! YHC remembers those days and they pass quickly! Rosie and Gumbo, ooh aah Midlo baby. Great to see you. YHC has had a busy August and missing The Gloom and PAX. As ALWAYS, perfect way to start YHC’s day.

If you have not read Senator John McCain’s farewell address, YHC highly encourages all PAX members to read it. This week, our country lost a defender of friend and the USA who had the pinnacle of courage, honor, and integrity. Let us remember this countryman and continue to do what we do!

Here is an portion of Senator McCain’s address, “Americans never quit. We never surrender. We never hide from history. We make history.” Reference, Senator John McCain’s farewell address to the United States of American.

Remember this boys!

Only those who post understand!!

Loud and Proud,

Flatline

Four men met in a parking lot with a butt load of buses and no Q.  Mumblechatter placed some missing pax members at WDog due to Mr. Holland ringing the 1 year bell this morning.  Hot potato workout….hot dog!

Gumbo:

-COP with the usual suspects.  This was followed by a Dora, run around the lower parking lot loop while partner performs 100 merkins, 200 squats, and 300 1-count Freddie Mercury’s.

Lab Rat:

-Parking lot tracers down to the back of the parking lot.  Extended plank routine.  Sideways parking lot tracers back up the hill.

Bag Phone:

-Bench work:  dips; incline merkins; step ups; muscle ups

Swiper:

-Partner up, one partner bear crawls the length of field while other partner runs to goal post and back then swap.  Continue until both partners reach the end of the field or one dies.  No one died.  4 minutes of Mary to wrap it up.

Gumbo took us out.

NMS:

Lots of buses in the front lot, with the Gumbo-mobile sitting in there amongst them.  I pulled up next to chat for a minute and noticed a homeless man at the bus stop reading the signs.  Umm, excuse me, that’s just Swiper.  Bag Phone arrived at the witching hour and gave us even numbers.

While performing flutter kicks during the COP, the little dipper was easily spotted high in the darkness of the Midlothian sky.  Bonus.

While performing parking lot tracers, Swiper lost control of the throttle….he was all out on the backwards run and couldnt seem to dial in the speed.  Hilarity ensued.  First time I have ever had problems on a parking lot tracers!  And from a guy who can flat out run, too.

Great to meet Bag Phone!  Hopefully we can meet again when you travel a little ways north.

Submitting travel expenses to Corporate this morning for gas money and tolls…

 

Lab Rat apologizes…

3 SOJ vets broke the hold and converged on SOT for another unseasonably mild morning.  The menu was full of Gumbo and here was today’s recipe:

Mosey down to the far bus lot for COP, including:

• DQs
• Helicopters
• Cotton Pickers
• Arm Circles
• Imperial Walkers
• LBCs
• Freddie Mercuries
• Hand Release Merkins

THANG

Triple Check 1

At corner of the school where the bench is – dips, flutter kicks and 3rd PAX member runs to far tree in the line, does 10 SSHs and runs back.  3 times each.

First set of Door Checks

Starting on the side of the school at door 5 and going through the “gauntlet” to door 18 — at each odd numbered door do squats x the number on said door.  At each even numbered door do box cutters x the number on the door. Stop at stairs down to the track.

Triple Check 2

From the sideline benches — step-ups, American Hammers and run up the steps and back down… x 3

Elevens with monkey humpers and LBCs and run up/down the stairs between each round.

Door Check #2

At the top of the stairs, starting at door #26 and working our way around to door #33 – do 2-ct mountain climbers at the even numbered doors x number on the door and do 2-ct flutter kicks at the odd numbered doors.

3 MOM, including Dollies, Rosalitas and Hold Six Inches.

COT, COR, NOR, and YHC took us out.

Announcements:

• Puppy Pile (Marv Q) Saturday 8/25 right after Dogpile.
• Breaking Break (Gumbo Q) Sunday 8/26 at 5:00p.m. until about 7:30 p.m.  – Let me know if you can help out.
• Labor Day convergence – 3 lakes park – see preblast
• 10/20 CSAUP – get ready!

NMS:

For a few minutes this morning I thought I had a solo beatdown coming, but then Tobit rolled in and Mr. Roper shortly after.  I had planned to do a full tour of the doors today but scrapped that thinking I’d wait for a larger crowd to hear the displeasure.  After the first triple check I decided a dry run of some doors might be good.  The gauntlet will be as brutal as expected and when you get into the mid-twenties, everything sucks!  One day we will do the full tour…

Great job by the PAX today.  I realize (now really) that monkey humpers, step-ups and stairs are a terrible mix one after the other…I’m already hurting.  We focused mostly on legs and abs – the kind that will seize up and hurt around 2 pm today…you’re welcome!

Enjoyed the conversation as well.  Thanks for posting.

Until next time, no more Gumbo for you!

YHC arrived at SOT shortly after 5 and planted the flag.  7 others soon rolled in, and marveled at the AO that still has that “new car” smell.  0530 struck and we were off.

 

Thang:

Mosey to the lower lot for Warmup, all IC:  20 x SSH, 10 x Don Quixote, 13 x Helicopter (yes, 13…YHC confused himself during cadence, laughing at some mumblechatter.  That won’t last, he thought to himself), 10 x slowwwww merkins, 20 X LBC

Mosey to football field for the Millennium, slightly modified.  PAX lines up on the goal line and begins the prescribed exercise.  First PAX to 100 calls out “HUNDRED,” others rejoice by sprinting to the other goal line and awaiting the next exercise. Merkins (mumblechatter dead), WW2, 2 ct Lunges, Carolina Dry Dock, 2 ct Flutter Kicks, Monkey Humpers, Shoulder Press, LBC, Squats, APD.

Plank-o-rama

Partner up for 100 x Partner Leg Tosses, each man, in however many sets are needed.

With Same Partners, head to the track for some Catch Me If You Can.  Partner 1 starts around the track, backwards.  Partner 2 performs 5 Merkins and runs forwards after the Partner 1.  When caught, switch.  Keep up for a lap.

Mosey back to flag for numberama, namearama, and YHC took us out

 

Announcements:

Hump Day Happy Hour today at 5:30, meet at Kuba Kuba Dos for some Hill running with refreshments after.  PAX are advised to bring a dry shirt as there is no outdoor seating, and this is Tuckahoe.  Much Fancy.

PuppyPile August 25th immediately following DogPile, 705

Breaking Bread needs a Q this month.

Ghost Flag will be up for grabs at DogPile this Saturday

 

NMS:

Way to work this morning, gentleman.  The Millenium is no joke, even with the change in the last round.  The PAX was thankful for the modification.  I think if I called the 100 burpees, we’d still be out there.  I left out the celery (SSH) and tried to select exercises that really work the upper body, core, and legs and alternated through.  So maybe we skipped the main course, but still had a pretty heavy meal of hors d’oeuvres.  I’ve never seen Wilson move like he did during the sprints.  He kept up with Tobit, which is some serious effort.  You earned the gameball, brother.  Was nice to see several different PAX calling 100.  At least 4 or 5, YHC thinks.

Way to push on the catch me if you can, that was deceptively more difficult than anticipated.

It was an honor, as always, to lead you fine men this morning.

Sugar Sock out.

A beautiful day for a workout for this group of 9.

COP

• SSH
• Don Quixote
• Imperial Walkers
• Russian Soldiers
• Helicopters

Mosey to the football field for Red Barchetta:

• Run 100 yards, 100 SSH, run back
• Run 75 yards, 75 Mountain Climbers, run back
• Run 50 yards, 50 LBCs, run back
• Run 25 yards, 25 Merkins, run back
• Run 10 yards, 10 Burpees, run back

Off to the side of track to the low bleachers for Lindsays – 30/10, 25/15, 20/20, 15/25, 10/30 reps of dips and American Hammers lunging across the track and back.

Over to the bus parking lot for Doras!

• 100 Box Cutters
• 200 Monkey Humpers
• 300 Flutter Kicks

Mosey over to the stalled out BMW in the fire lane where the Pax successfully pushed it into a parking space.

Run up the hill and circle up for some Mary:

• American Hammers
• Alabama Prom Dates
• Rosalitas
• Hello Dollies

YHC took us out.

NMS

YHC concluded the final stop on the Summer Tour this morning checking the last AO off of the list.  On the drive over, the check engine light came on, but nothing alarming.  YHC parked in the lower lot to scope out the AO and upon driving to the top lot, the car stalled out.  Dead.

The show must go on and we got on with the workout and even including the car into the workout.

This AO is really nice.  I was a little skeptical at first when I pulled up and there was no one around except an old dog on the track that just stared at me.  This canine was our sole spectator.

The Summer Tour has been great.  Wonderful opportunity to see AOs across our region as well as meet new brothers in our Pax.  It’s not too late for one to start the tour (though getting pretty close).

The Pax pushed it hard this morning.  Welcome FNG Slim Shady!  We hope to see you back out soon.

Announcements

• Amateur RAMM Gears this Friday.  Don’t miss out.  No Tools is on point.
• August 25 – Puppy Pile.  Bring the 2.0s
• HDHH next week to correspond with the Wednesday hill run.  See Kubota’s pre-blast for details.

Time to Taper,

Lockjaw

Early apologies to the other 6 PAX since YHC told my 2.0 Cliffhanger that if he posted we would get some running in.  With everyone deciding to stick around to see what type of running YHC had in store we were off to circle SOT.

Warmup in the bus loop with Arm Circles, Hillbillies, Russian Soldiers, and Flutter Kicks.

Mosey around the school and down the stairs to the track for a Rosco special.  9 minutes of running – laps around the track at your own pace until the Q says stop.

Regroup at the mini-bleachers for a random, rapid fire session of dips, incline merkins, Freddie Mercuries, SSH, Peter Parkers and reverse crunches.

Fantastic 400s – 10 merkins, run 100 m, 10 American Hammers, run 100m, 10 Plank Jacks, run 100m, 10 squats, run 100m.  Repeato with 20 of each, 30, then 40 – Total 1 mile, 100 of each exercise

Back to the flag with no time to spare.

DK was on fire this morning, for not running much recently he was rolling and kept up with the lead pack in the 9 minutes of running.  Apparently DK has been taking every opportunity to hit the links, based on what YHC saw from the car driving by yesterday he may need to keep at it.  Bag Phone and Digger admittedly do not enjoy running but were able to appreciate the benefits once the clock hit 615 and it was done, before that the enjoyment was in question.  Olivander is getting back into form with the boot camp exercises after months of strictly running.  Hopefully the Qs this week have been a good enough mix to keep Kubota’s muscle soreness moving around day to day.  Only one more day of Rosie Qs  for Kubota, unless you want to hit TT on Friday.  Love sharing F3 with Cliffhanger, it’s one thing to try to provide positive role model at home, it’s another when you can show your teenager what they look like around the City.  Thanks for showing him how it’s done men.

Announcements:

Ghost Flag at 45MOM tomorrow – #noexcuses.

Happy Hour Friday 5:30 at Wood and Iron on the Southside

Amateur Day II at RAMM Gears is August 3 – Pump up those tires and get ready

4 men arose from the fart sack to the emerging dawn to see what YHC had in store for SOT this morning.  0530….let’s go! Mosey to parking lot across from the football field.

COP……x 15 Arm circles (10 small, 5 big). Forward than backwards. x 10 Don Quixote’s, x 10 Helicopters, x 15 Imperial walkers, x 14 Box cutters, x 13 Flutter kicks. And we were done!

Triple nickel….starting at the bottom of the hill at the parking lot, perform 5 merkins and run to the top of the hill, near the school buses and perform x 5 (2 count) mountain climbers and back down the hill. Repeat 3 times. Mosey to football field.

Crossing the Field……..Partner up. Partner 1 runs to the other end of the football field and back to his partner. Partner 2 performs x 10 SSH and bear crawls across the football field. Partner 1 meets partner 2. Switch and repeat until football field is crossed. But the PAX needs to go back across the football field. So instead of SSH, WWII situps it is. Repeat but exercise is WWII situps, x 5!

1 lap around the track…..social lap for PAX members!!

SUPER 21…such a great exercise…….1 merkin, 1 WWII situp. 2 merkins, 2 WWII situps, 3 merkins, 3 WWII situps….keep going all the way up to 21. Mid exercise, Ponch states, “Glad I did not eat a lot for dinner last night.” Almost merlot for YHC’s Q!! YHC thought this would take up the rest of SOT time this morning, but PAX finished with 3 minutes to spare.

Mosey to stairs for a trip up and back down. And one more trip up and than mosey back to the Flag!

Number-ama, Name-r-ama, Announcements: Puppy Pile this Saturday at 0705. CSAUP in October if interested, more to come! HDHH tonight, see backblast.

YHC took us out!

NMS…..Tobit, way TO CRUSH merkins this morning. Sugar Sock asked, “Is anyone else on their knees yet?” Copy…everyone but Tobit! Ponch, great comment mid way through the exercise!!

Ponch-great to meet you this morning. I won’t say keep posting because you drove from Tuckahoe this morning to southside!! Perfect!

Sugar Sock and Tobit, awesome to work out with SOJ regulars that YHC has not seen in awhile! Summer is busy, for sure but fantastic way to start YHC’s day!!

The strength shown by the PAX members is truly awesome and I am humbled in leading!! There is no other way to start a hump day than by posting!!

Only those who post understand!!

Loud and Proud,

Flatline

A mighty 7 attacked the gloom of SOT for a form focused beatdown.  As the Garmin synched satellite watch clicked over to 0530 6 stood ready to hit the road when Rosco rolled in to make the dreaded odd number of 7.  No matter today, YHC did not have any planned partner or group work.

Mosey over to the bus parking area for a warm up of SSH, DQ, Helicopters, Hillbilles (for Jville), Alternating Shoulder Taps, LBCs.

Short Mosey to the sidewalk for form focus instructions.  8 Count hand release burpees x 5, Slow deep lunges 10 each leg, Slow big Flutter kicks x 10

Mosey around the school and down to the track for Dirty McDeuce.  Round 1 – Hand release merkins x 12, Deep Copperhead Squats x 12, Slow Freddie Mercuries x 12, Run a lap; Round 2 – Diamond merkins x 12, Monkey Humpers x 12, Crunchy Frogs, Run a lap; Round 3 – T Merkins (raise 1 hand to form a T after each merkin) x 12, Dollies x 12, Reverse Lunge x 12, Run a lap; Round 4 – Wide Grip merkins x 12, Imperial Squat Walkers x 12, Heels to Heaven x 12

Mosey to the bottom of the hill for more Mary – Rosalitas, Reverse Crunches, American Hammers.  5 slow 8-count burpees.  Back up the hill to the flag.

Numbers/Names/COT – Prayers for Mr. Roper’s extended family, he lost an uncle yesterday and a cousin recently and that family is grieving.

Great work today men.  Great to see Bag Phone and Digger as SOJ regulars.  Rosco fought through some rough knee pain, he realized he can no longer keep up with the young crowd on the basketball court and old bodies do not heal as quickly as younger ones.  Johnsonville’s first trip to the new SOT worked out well he pushed hard and blew past YHC in the homestretch of the last DM lap.  Tobit crushed the laps as is becoming usual, YHC tried to slow him down by engaging in conversation but couldn’t keep it up for too long.

Slow and full range movements can be much harder than high volumes.  A pleasure to lead these fine men to start of this Wednesday morning.

 

6 SOT regulars (great to have a solid base of regulars at the new SOT AO) posted on this Hump Day morning.  Nobody signed up to Q but YHC secured the AO, so I kicked off the festivities and went to the bullpen to bring in Wild Thing (aka Rosco) to close it down.  This is how it went, more or less:

Mosey down the hill to the football field (still of broken dreams to borrow McRib’s moniker for Old SOT’s football field) and circle up for COP, including:

• DQs
• Helicopters
• Arm Circles
• SSHs
• LBCs
• Flutter Kicks

THANG:

The Beast – six stops, six reps of the called exercise at each stop, 6 rounds — Exercises included Merkins, Jump Squats, Mountain Climbers, Ball Dippers, Freddy Mercuries and Box Cutters.  Plank or Al Gore for the six between rounds.

Plank-o-rama and then YHC called in the big guns…Rosco, your Q my man…

Dip/LBC/Stairs Circuit — 20 Dips in cadence, 20 LBCs in cadence and run up the steps on the left (touching each step), side shuffle across the top, and run down the steps on the right.  3 rounds.  For the 3rd round, instead of side shuffling, we ran the steps of the bleachers up and down…serious tiltage on those steps – a little wobbly.

Rosco’s Hand to Hand Combat School — Between round 2 and 3 of the aforementioned Circuit, Rosco treated the PAX to a lesson at his Hand to Hand Combat school, including the partner football sled drills and several rounds of Indian Arm Wrestling.

Mosey back up the hill to the Flag for COT, COR and NOR – Rosco took us out!

Announcements:

• July 4 Convergence at Tredegar – be there if you are in town.
• Wish our boys Rosie and Shakedown (and maybe TYA?) good luck as they are tackling a 50K (32 mile) race this Saturday.  You guys will kill it!

NMS:

A great morning for the workout.  Days are already getting shorter and the PAX noticed it was a little darker this morning.  No Q, No Problem.  Gumbo and Rosco to the rescue.

Great to see Bag Phone and Digger becoming regulars and Tobit and Olivander are definitely SOT regulars — great stuff!

Speaking of Tobit and Olivander – the standoff between the two of them in the sled-pushing drill was classic.  3 minutes of pushing back and forth and I don’t think they moved more than a foot either way from where they started.  “We’ll call it a Draw”.

Apparently Digger’s super strength is Indian Arm Wrestling.  He easily mowed down the PAX one by one without breaking a sweat.  Well done.

Great effort and great fun this morning guys!

No More Gumbo For You!

8 regulars and 1 FNG congregated at SOT on a humid summer morning for a beatdown that went something like this:

Mosey to front of Midlo-Middle. Plank to wait for Hardywood…

Recover. Disclaimer.

COP: SSHs, DQs, Copperhead Squats, Merkins, LBCs

Mosey to west parking lot for Touch a Tree: Partner up, partner 1 touches 1 tree, partner 2 performs exercise, swap…repeato increasing number of trees each time (can’t touch same one) and exercises alternate between Lunge in place & Monkey Humpers…up to 4…then audible to 5

Plank-o-rama

Mosey to east parking lot, then onto tennis courts for Bearimeter: partner up (choose a different partner), partner 1 starts bear crawl across entire perimeter of 3 tennis courts, partner 2 runs opposite way (backwards run on long stretch), meet up then swap until perimeter complete
Repeato, but forward lunge rather than bear crawl

Exit tennis court, grab a piece of grASS and perform 10 burpees OYO

Mosey down to track to bleachers for Tabattas: 20s on, 10s off – 8 rounds of dips + 8 rounds of step-ups or box jumps

Mosey up stairs and back to Shovel Flag for Mary: american hammers, flutter kicks, hello dolly, dying cockroach, lbcs oyo

COT: Gumbo took us out (don’t be mediocre)

Naked Moleskin
Welcome Digger! Terrific work this morning…glad you listened to your brother-in-law, Bag Phone

We continue to see great numbers at SOT, even though the New Market nano-region has disappeared. Wasn’t there a guy named Wilson who used to come out?

When YHC asked the PAX to grab a piece of grass, there was much delight…and maybe Digger should have been called Grass Grabber

Announcements:
PuppyPile this Saturday at 7:05am at Dogwood Dell
July 4 Convergence
I’m sure Gumbo said more things…can’t remember