Tag: Source of Truth

Midlothian Middle

  • A lonely SOT, but we still had fun

    2 brave souls, YHC and Tobit showed up at SOT for 45 minutes of non-stop fun.

    Warm up:

    SSH

    Cherry Pickers

    Hillbillys

    Focus Mitts (I remembered they were in the trunk, so I decided to put them to some use.)

    Mosey to the track and one lap.

    ‘Murcans and LBCs

    WORKOUT

    Interval runs 30 sec on 30 sec off x 5

    Dips, Suzanne Summers, flutter kicks, Alabama Prom Dates, ‘Murcans

    Back to interval runs x 5

    Curls for the girls using hurdles IC x 10 (2 sets)

    Overhead presses with the hurdles IC x 10 (2 sets)

    Mosey back to the flag for another round of focus mitt training (1-2-3-4 jab, cross, hook, upper) (WILSON!!!, WILSON!!! I’m sorry WILSON, come back for some more focus mitts Wilson – must be read just like Tom Hanks delivered it)

    COT

  • The Night We Saw Them All

    A PAX eclipsing 40 ditched all common sense for about 18 hours to receive a plentiful helping of each of the three Fs.  This was the F3RVA Century Classic.

    YHC has conversed with a number of individual PAX members about their experience, taking notes during the event and thinking about how to transcribe all of these memories into a backblast.  There is no way YHC could do the stories justice by attempting to capture them for the collective PAX.  Then, after chatting with Lockjaw and the (sober) Ronnie, it became clear.  Treat the backblast as a living backblast.  YHC will make no attempt to capture the essence of this workout, only setting the stage for each and every PAX member to capture it for himself.

    My memories are collected below.  I encourage everyone to add to this list by commenting with your favorite memory.

    Leg 1:  Trying to contain my energy for the CSAUP while stuck in traffic for opening night of the squirrels game
    Leg 2:  Praying for Saab on Meadowbridge and Atlee Rd.  Kudos to all that ran that leg, a true game of frogger
    Leg 3:  All the Mechanicsville PAX member who were not running, companion running with the actual runners.  Kudos!
    Leg 4:  The Creek parking lot is great for fellowship.  This truly felt like a tailgate parking lot.  The energy, games and conversation were all electric.
    Leg 5:  The headlamp on my run reflecting all the pollen flying through the air with me initially thinking it was raining.  30 minutes later realizing all that pollen was being sucked into my lungs at an incredible rate.
    Leg 6:  Hearing of TYA and Swirly questioning if YHC actually marked his legs of the course and me telling them where they can shove it.
    Leg 7:  Realizing how peaceful and quiet the city can be when when you are in it and surrounded by trees.  The new moon highlighted the stars and all their brilliance.
    Leg 8:  Showing up to Hoedown and having Ronnie greet us after his enjoyable evening.
    Leg 9:  Marv almost taking out another animal with his running shoes.
    Leg 10:  Thinking about how comfortable it is to try to sleep on the top of a picnic table.
    Leg 11:  Watching the back and forth between Saab complaining about not being able to sleep and Upchuck for waking him up.
    Leg 12:  Waving to the UR security guard while sitting in a white van with 4 men laying on the ground.  He waved and continued by.
    Leg 13:  Marv learning that Fudd was going to show up only for leg 18 and would still get a tshirt.
    Leg 14:  Seeing Lockjaw drive 20 in a 45 on Charter Colony so he could stay between the lines.
    Leg 15:  Reminding Marv that Fudd was still sleeping.
    Leg 16:  Hearing of a certain individual’s multiple escapades to the bathroom at a singular Wawa.
    Leg 17:  Making the van take a 3 mile detour to Wawa so YHC could get a breakfast hoagie, thus missing the final hand-off.
    Leg 18:  Pulling into Dogpile, realizing it was almost over and thinking the whole experience was too fast.

    This humble correspondent would like to thank everyone involved with making this event successful, especially those listed in the QIC list.  Without it, this would have been a completely stupid and utterly failure of an event.

    Splinter out.

  • Is that you Paul Bunyan?

    5 PAX showed up in the gloom at Source of Truth for a lumberjack style workout in the chilly air.

    THE THANG:

    Warm up:

    SSH, The Hillbilly -> Yeehaw!, Cherry / Cotton Pickers, ‘Murcans

    Mosey to the track with some coupons (in this case 4 fresh hewn logs with notches for hand holds even crooked ones Wilson, a sledgehammer and focus mitts)

    2 laps around the track OYO

    Circuit (with logs, hammer and truck tires); 45 seconds at each station for Military Press, Curls for the girls, one arm rows, skull crushers, tire flip, and hitting a tire with the sledgehammer (thanks to Moonshine for demonstrating proper technique) 2x through then one lap around the track OYO 1 more time through the circuit followed by some Focus Mitt training (serious fun! no wonder boxers have cannonball shoulders) Then one more time through the circuit and mosey back to the flag for 25 LBCs and the end.

    COR, NOR, announcements, “By this we know that we know Him, if we keep his commandments” 1John 2:3

  • Backs, Ankles, and Tires

    Five strong-willed men wondered out of darkness into the gloom in search of truth.

    THANG

    Mosey up to football field and take a lap

    COP

    • SSHs
    • Helicopters
    • LBCs
    • Merkins
    • Russian Soldiers

    Mosey to visitor’s benches for 11s (Run across field between exercises)

    • Step Ups
    • Hand Release Merkins

    Mosey to bleachers for Muscle Ups/ Dips roughly 30 seconds each AMRAP x 3 sets

    Toss to Rosie

    Mosey to hill next to tennis courts

    Triple Nickel (5x5x5) Bernie up, forward down

    • Moses Malones (Dwight Howards for Wheelbarrow)
    • Crunchy Frogs

    Grab a tire

    Triple Nickel 2 (Run from sidewalk to goalpost between exercises)

    • 5 Tire Flips
    • 5 Merkins

    Mosey back to VSF for 5MOM (Freddie Mercurys, Cross Leg Lifts, Dollys, APDs, American Hammers)

    Numberama, Nameorama, COT

    MOLESKIN

    With most of the SOT regulars on spring break or fartsacking a Hot Potato Q was in order, or at least a split Q on the fly.  YHC kicked it off and tossed to Rosie half way through.  Not surprisingly the 2nd half of the workout seemed significantly more difficult to YHC.  The PAX was a bit confused by the warm weather this AM, but whatever, 70 and sunny as always.  A PAX that started out 100% injury free finished the workout at 60% with Roscoe tweaking his back and Wheelbarrow rolling an ankle.  Hope all is well gents.  Tire tossing was the topic of the morning post workout.  Perhaps a new event for the F3 Olympics.  Wilson’s little tire should do just fine.

    ANNOUNCEMENTS

    CSAUP countdown is on, but no SOJ secrets were revealed to YHC.  Team Tuckahoe better memorize the map south of the river though, and not rely on Rosie’s painted arrows, just sayin.

  • A Prostitute Twist

    On what we hope to be the last post in 30 degree weather for a while, 5 PAX rolled into SOT for a great start to their day.

    COP

    SSH x 20

    DQ x 10

    Copperhead Squats x 10

    Helicopters x 10

    LBC x 20

    Merkins x 10

    Arm Circles x 15, Front and Back

    Mosey to main entrance of school

    Partner up –

    Runner around the parking lot while other partner does exercises to completion as a group.

    Round 1 – Runner, 100 Box Jumps, 200 Incline Merkins

    Round 2 – Runner, 100 Decline Merkins, 200 Squats

    Mosey to Basketball Courts

    Prostitution Ladder

    With 4 goal on each side of courts, that leaves 8 Complete stations.  Start with #1 and do that exercise with 1 rep, move to #2, different exercise for 2 reps, return to station 1 and do that station again.  Continue all the way up to 8 stations do each exercise for that amount of reps every time you pass by it.

    Station 1 – 1 Burpee

    Station 2 – 2 Jump Squats

    Station 3 – 3 WWIISit ups

    Station 4 – 4 Monkey Humpers

    Station 5 – 5 (2) Count American Hammers

    Station 6 – 6 SSHs

    Station 7 – 7 LBCs

    Station 8 – 8 Burpees

    Al Gore when finished

    As a group lunge to the end of basketball court.

    Mosey back around bus loop to the flag

    30 seconds left, 3 Burpees OYO

    Numberama, Namerama, Wilson took us out!

    Announcements – CSAUP fast approaching

    NMS-

    A lot of chatter this morning.  Good to see Tobit out again SOJ style, I believe he is becoming a regular and we are glad to see it.  Also glad to see Bobber back out, still waiting on him to pull the Hallsey crew together and get our brother McRib back out.  Wilson complained cause Wilson complains even with a smile on his face, but he powered through like he always does even though #runningsucks. YHC thought it would be nice to throw a mix into the regular Prostitute exercise and incorporate the ladder with it, appreciate you guys indulging me on that.  Tip of the hat to Gumbo and Tobit, they crushed the Prostitute Ladder and led the PAX the entire way.  Thanks for letting me lead this group, always an honor fellas!  Have a great day, take care of each other and hug your loved ones!

    Marmaduke

     

  • The Boots Returned!

    3 Regular SOT, 1 reg SOJ, and 1 FNG posted to Source Of Truth for a virgin Q at SOT and virgin post to SOT by Flatline. Isle 5 came barreling through the parking lot as YHC and Rosie took off at 0530. Mosey around the parking lot and gather the clown car. 0532….and off The PAX went for YHC virgin Q of SOT.

    Run 3 laps around bus loop to warm up with rain and sleet now blessing us and COP- x15 Helicopters, X15 Invisible Jump Rope, x 15 Imperial Walkers, x 15 Don Quixote’s. Time to Mosey to corner of teachers parking lot. Isle 5 was providing intel to Rosie and YHC about the FNG-a friend of Dirty Rice.

    YHC took an exercise from Dogpile last weekend one step further- Triple Dime. Starting in corner of teacher’s parking lot (bottom of the hill), performed x 10 American Hammers and run to the top of parking lot near front of the school and x 10 Merkins and back down the hill= 1 repetition. Perform 10 reps.

    Mosey 100 yards to the R of parking for 4 corners. First corner x 10 WWII situps; second corner x 20 2 count Mountain Climbers, third corner X30 squats, fourth corner X 40 SSH and repeat back down from 4,3,2,1 corners.

    With 5 minutes to spare, mosey to entrance of the school and utilize those steps. Modified Butkus…..x2, 1 minute stair step exercises.  As Rosie stated, “One minute is kinda long.”

    Mosey back to the parking lot…..Number-ama, Name-r-ama, and Announcements. YHC took us out!

    NMS–First, Isle 5 introduced FNG as Mo during our run at the beginning. YHC thought this was his F3 name but wrong, it was his real name. So at COT, PAX asked several questions to FNG and BOOM his favorite band=Nirvana. In unison Rosie and YHC spoke, “Teen Spirit.” Done and welcome Teen Spirit! Isle 5, way to get your 2.0 and FNG out this am. Dirty Rice does like to change wardrobes, frequently! Rosie, SOP-way to bare the legs! In mornings like this, YHC does believe in boots and waterproof parkas over hoodie or 100% cotton. YHC thought this was going to be a solo workout but Rosie rolled in at 0525 and clown car at 0531.

    Gentlemen, you posted this morning and that is awesome!!! You can do ANYTHING for 45 minutes, including working out in rain, sleet, and snow! Thank you for following. Welcome Teen Spirit, again. YHC will always remember his virgin Q at SOT.

    Only those who post understand!! Loud and Proud!

    Flatline

  • Moose Out Front Should o’ Told Ya

    Seven of the faithful posted at SOT on a chilly, dark morning. At about 5:29, it was shaping up to be a Jville/Gumbo-only gloom. Five more rolled in at the last minute and/or several minutes late. This is what went down:

    Fairly brief warmup with ssh, don quiotes, imperial walkers, merkins. Did we do 10 burpees here?

    Mosey field trip out of AO, up Charter Colony, and over to the beautiful track over at Clover Hill HS. Sorry folks, track was closed and locked up. A brief mental re-work of planned activities ensued.

    10 burpees. Pair up. Bearemeter counterclockwise around parking lot in front of main entrance with 1 partner crawling and the other lunging. Trade places as needed. Stop at front entrance of school.

    50 LBCs OYO. 10 burpees. Switch partners and bearemeter counterclockwise around parking lot back to locked track entrance.

    10 burpees. Switch partners and bearemeter counterclockwise around parking lot back to front entrance of school.

    20 wall thrusts. 10 burpees. Switch partners and bearemeter counterclockwise around parking lot back to locked track entrance.

    Plank sequence. 10 burpees. Mosey back to SF.

    COT with Roscoe taking us out.

    Moleskin. Did I point out that the run to and from Clover Hill HS was dark — I mean really dark? Tobit was super fleet-footed, with Gumbo chasing after him. I would guesstimate that we team-crawled 0.35 miles this morning. It was a healthy distance. There were patches of semi-frozen water along the bearemeter, and YHC nearly face-planted into asphalt when my arms slipped out from under me while crawling. Mr.Roper has adopted a TYA-like crawl style, and easily approaches 2x the crawl speed of his next fastest competition. DirtyRice exhibited great crawl stamina.

    Thank you for giving me the opportunity to lead.

    Sincerely, Jville

  • Coupons for Everyone

    Seven brave warriors embraced the sub 40 degree temps to post this morning at Source of Truth!

    Run the bus loop to check on Lifos

    COP-

    SSH x 20

    DQ x 10

    Copperhead Squats x 15

    Helicopters x 10

    Merkins x 10

    Arm circles x 15

    Mosey to side of Parking Lot, PAX grabs a Coupon of their choice – Remember to choose wisely!

    Mosey to the track

    Dora – Round 1 – Partner Up

    Runner – 100 yards and back –

    Exercises to complete as a team – 100 curls with coupon, 200 Squats with Coupon, 300 LBC with coupon

    Dora Round 2 –

    Runner – 50 Yards and back

    Exercises – 100 Dips, 200 overhead extensions with coupon, 200 Flutter Kicks (after the audible)

    Incline Plank to wait for six –

    10 Incline Merkins in Cadence

    Mosey to tennis courts

    4 Corners –

    Corner 1 – 10 American Hammers with Coupon

    Corner 2 – 20 Monkey Humpers

    Corner 3 – 30 Mountain Climbers

    Corner 4 – 40 SSHs

    Plank and wait for six

    Circle up with Coupon

    Each PAX member will call an exercise, once that exercise is complete, leave your coupon and  plank walk to the next coupon to your right and wait for exercise to be called.  Circle complete when you return back to your coupon.

    Exercises consisted of – Curls with Coupon, WWIIs with Coupon, Burpees (instead of Jumping, lift coupon to chest), Cross Leg Lifts, V-Ups with Coupon, One handed on Coupon – one hand on ground Merkins,  and Coupon press above head.

    Close out with 20 Curls with Coupon.

    Mosey to Flag

    Numberama, Namerama, YHC took us out

    Announcements – CSAUP is quickly approaching, get your miles in.

    Prayer request for Roscoe to be more disciplined with his scripture reading.

    NMS –

    As YHC and Wilson rolled into the parking lot we saw the Gumbo machine was already awaiting us.  Thinking it was just going to be the 3 of us, Rosie rolls in driving the Ms van due to car complications, hope that gets fixed for ya Rosie.  As well as Aisle 5 and his 2.0 Dirty Rice to give us a an even 6.  After a not so quick trip around the bus loop according to Aisle 5, we made it back to get warmed up.  Halfway through the COP in rolls Roscoe, he really now understands how far Powhatan really is from the AOs, glad to see you back out Roscoe.  Everyone crushed the coupon adventure today and a special TCI Claps goes out to Wilson who tried to out run Dirty Rice, I think Wilson is now on a ventilator.  This morning was a great group of men bettering themselves and a great way to start the day!  Enjoy this life we were given fellas and hug your loved ones!

    Marmaduke

  • An SOT Party – Where did all these people come from?

    11 warriors braved the DEEP gloom of SOT…yes, 11.  Double-digits at SOT for the first time in a LONG time.  YHC was not expecting these numbers, but no worry, Rosie has some kettlebells too – silent audibles in my head and off we went:

    Mosey with 4 lucky PAX members carrying kettlebells in tow, to the basketball courts for the disclaimer (needed with an FNG) and COP, including:

    • SSHs
    • Arm Circles
    • DQs
    • Helicopters
    • Imperial Walkers
    • LBCs
    • Freddie Mercuries

    THE THANG:

    Four Corners plus Burpees – Starting in the near corner, 10 merkins, run the long way to the corner 2 stopping at each basketball goal to do a Burpee, 20 jump squats in corner 2, run the base line to corner 3, 30 box cutters in corner 3, run the length again stopping to do 1 burpee at each basketball goal, 40 2-count mountain climbers in corner 4, back to corner 1 and plank up.

    Plank-o-rama for the six, including some Pickle Pounders IC for Wilson!

    Triple Check Round 1  – 4 groups, 1 KB per group, exercises were, squats holding the KB, merkins, run to far end and back.  3 times through.  Plank for six

    Triple Check Round 2 – same groups, exercises were KB Swings (or Upright Rows if you prefer with the 35 lb KB), flutter kicks and run to the 2nd basketball goal, do 5 burpees and backwards run back.  3 times through. Plank for six.

    ROF – Modified Ring of Fire, spreading the 4 KBs around, perform the following exercises and pass the KB to the left — with 35lb KB do squats, with 25lb KB do Swings, with no KB plank and do merkins — 10 reps and pass the dutchie on the left-hand side…(who just sang that??  80’s ROCK!).

    Mosey with KBs back to the lighted area near the flag for some Mary, including:

    • Hello Dollies x37 for the points scored by St. Edwards 6th-grade boys basketball team in the championship game last night.
    • Rosalitas x22 for the points scored by their opponent (Our Lady of Lourdes)…VICTORY and Defending Champions Baby!!
    • Crab-cakes — see Aisle 5 for a demonstration!
    • APDs
    • Monkey Humpers – by request of the lucky female bus-driver who witnessed this lovely exhibition
    • 5 burpees OYO
    • 1 minute of good-form plank

    COT, number-rama, name-a-rama and YHC took us out.

    Announcements:

    • CSAUP – get ready and participate!

    NMS

    Great to have Jville, Wilson and Aisle 5 back out in the gloom together.  Big Data test – when was the last time all three of those guys posted together?

    Also great to have Aisle 5’s son (now Dirty Rice) join us in the gloom.  Finally, great to have a visitor (Christmas) up from Charlotte – come back out soon.

    Great work by everyone.  Thanks for indulging the KBs for a change.  Let’s keep the momentum going and keep the turnout up at SOT.

    No More Gumbo for you

  • Knocking the Dust off Aisle 5 – or – Clean up Aisle 5

    5 soldiers converged on SOT for an SOJ beatdown on a balmy 63 degree February morning. It felt 70 and sunny and the beatdown went something like this:

    THANG

    Quick SSH in parking lot

    Mosey to track for Long COP
    Run a lap, DQs, Run a lap (75% speed at first straightaway), Russian Soldiers, Run a lap (83% speed at first straightaway), plank-o-rama, Hello Dollies, Run a lap (100% speed at first straightaway), longer plank-o-rama, merkins, Run half a lap to bleachers

    Chiabatta – Step ups

    Mosey down to base of hill up to tennis courts

    Bearway to Heaven – bear crawl up, 1 burpee, run back – repeato up to 5 burps, repeat 5, then come back down

    Plank-and-go-Seek – like a Ring of Fire – PAX planks or holds 30 inches while 1 member runs to touch the fence and comes back.

    Mosey back to bleachers
    Chiabatta – Muscle ups & dips

    Mosey back to VSF
    1 min of American Hammers

    COT – Roscoe took us out

    Naked Moleskin
    Simple yet effective. 2.2 miles inbetween.

    Roscoe was in good spirits after closing on his house in Powhatan. Congratulations!

    Aisle 5 posted for his first 2018 F3 workout…and plans to bring his 2.0 more soon and more regularly. TClaps for busting a gut to keep up with the PAX.

    YHC was hoping to see Jville out…and the New Market crew…and Wilson…maybe next time.