Tag: Source of Truth

A studly threesome of SOJ regulars posted this beautiful Valentines morning to prepare for the day with a beatdown. YHC obliged as follows:

Mosey to the front of the school for COP, including:

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

THANG

Triple Check #1 – at front sidewalk of the school the first triple check consisted of Monkey Humpers (in the spotlight), Box cutters and a run around the Parking lot.

Mosey to Love Hill for Triple Check #2

Triple Check #2 – merkins, freddie mercuries and run up the hill and back.

Mosey to basketball courts

14s – jumps squats and LBCs (13-1) run across the court stopping at half-court to do 1 Burpee, then 12-2 at the other side. Repeat back and forth until 1-13 and finish with 2 Burpees for 14 Burpees total.

Mosey to side of school for Triple Check #3

Triple Check #3 – APDs, Pickle Pounders and Hello Dollies.  Switch after 10 Hello Dollies.

Mosey long way around the bus loop to the Flag for:

• Plank-Merkin ROF (15 and pass)
• Six inches-Leg lifts ROF
• American Hammers IC
• 1 minute of Superman

Moleskin—

Another great morning in the gloom. Had some partner exercises planned but I’m always ready with an audible so this the ménage a Triple Check with lots of Honeymoon Suite exercises.  Rosie and Bobber killed it as usual.  Well done guys!

Not much mumble chatter. All business!

Having to do Monkey Humpers in the spotlight of the truck and bus was wonderful.  I’m sure they appreciated the view!

Thanks for letting me lead. Always a pleasure.

No more Gumbo for you!

(more…)

A solid Pax of 3 from SOJ converged on SOT for a Brandermill Beatdown that went something like this:

THANG

COP, mostly in conversation: SSH, DQs, Arm Circles, Russian Soldiers, Bob & Weaves, Hello Dollies, Rosalitas, Plank-o-rama, Merkins

Mosey to Track and run a lap as a group

Track Circuit:
Lap 1: run 3/4 lap forwards, 1/4 lap backwards
30 PLTs with partner in Al Gore or Copperhead squats – switcheroo until all PAX of tossed leg
Lap 2: run 1/2 lap forwards, 1/2 lap backwards
30 PLTs with partner in Al Gore or Copperhead squats – switcheroo until all PAX of tossed leg
Lap 3: run 1/4 lap forwards, 3/4 lap backwards
Stop at bleachers for AMRAP dips
30 PLTs with partner in Al Gore or Copperhead squats – switcheroo until all PAX of tossed leg
Lap 4: run 1/4 lap forwards, 1/4 lap forward sprint, 1/2 lap backwards
Stop at bleachers for AMRAP dips x2

Bear Crawl 1/8 lap back to path to parking lot

Mosey back to VSF

COP: Plank-o-rama, LBCs, X’s & O’s

COT – Roscoe took us out

Naked Moleskin:

Marmaduke had signed up to Q, but has the flu…so YHC was happy to step in, especially after Gumbo had done YHC the same favor at Twin Team 2 weeks ago.
Get better Marmaduke.

This was Mr. Roper’s first trip to SOT, and he came after being heckled by Marmaduke for never attending SOT. I guess Mr. Roper will have to keep coming back until Marmaduke shows.

Speaking of, where are all of the New Market, Hallsley, Brandermill guys? It was 70 and sunny today!

The Pax stayed together as a group for the entirety of the workout which allowed for very good conversation that mostly centered around 1) CoStar’s private Zac Brown Band concert at Main Street Station last night that Mr. Roper attended (YHC is extremely jealous – did anyone else attend?) AND 2) studying abroad. Roper & YHC were fortunate enough to spend time in Germany, and ironically Roscoe wanted to go to Germany but ended up in Brazil for a year. Funny story, but it didn’t take long for Roscoe to realize Brazilians speak Portuguese…though he didn’t know this fact before he embarked on his program. Terrific experiences.

Announcements:
Don’t be afraid of posting to SOT!

4 strong gathered for a moonlit morning in the gloom.  The PAX at NoToll suggested a beach body workout, with a focus on abs and arms, to get YHC ready for the long weekend trip.  YHC was happy to oblige but added some extra running so another margarita or two can be consumed.

THANG

Mosey around the bus loop and back to the lit parking lot for SSH (only 10 after yesterday’s Flatline led SS Hopathon), Moroccan night clubs, Hillbillies, Alternating Shoulder taps, LBC

Into the deep gloom we go, everyone knows where that is at SOT.  If you don’t, it’s time you made your way out there to find out.  Blackjack with Merkins and Freddie Mercuries, always add up to 21 with decreasing merkins.  100 yard run on the track in between.

Mosey back to the parking lot – Stop for a little Mary – Heels to Heaven, 1-leg APD, Rosalita.  Across the drive aisle to the lit parking lot for a Burp in a Box.  1 burpee run around our parked cars, repeat increasing up to 6 burpees.  Mosey to the sidewalk for more abs and arms – Flutter kicks, hand release merkins, Hello Dolly, Peter Parker, LBC, Diamond Merkins, Homer to Marge (in honor of the fartsacker).  Ring of Fire to close it out.

Numbers/Names and YHC took us out.

NMM

Great to have Tatu back out in the gloom, he killed it today with a lot of running thrown at him.  Gumbo and Marmaduke were rolling on the burp in a box, what we believe is a Lugnut created method of torture.  The glow of the moon made the normal gloom of the SOT track much more tolerable.  This morning was apparently some sort of super blue blood moon, YHC is not exactly sure what that is but it lit up the track well enough that we weren’t running into each other the morning.  We have been given a wonderful opportunity to participate in something much larger than ourselves.  Let’s go out today and every day to try to make a difference, whether it’s an EH, 3rd F or simply a smile and words or encouragement to help someone through the day.

Announcements:

Still recruiting for the Century Classic CSAUP, find your team or sign up as a free agent on the roster sheet and you’ll find one.  Rosters. PreBlast  https://backblasts.f3rva.org/2018/01/19/f3rva-century-classic/

Everything’s coming up Rosie.

6 SOJ Soldiers arose this morning from the Fartsack to take on what SOT had to offer.

COP –

SSHs x20

DQ x 10

Helicopters x 10

Merkins x 10

LBC x 20

Copperhead Squats x 10

Arm Circles x 10

Mosey to front of the School

Dora Round 1 – Partner Up

First partner runs bus Loop, Second Partner Exercises ( team completes number of exercises)

Lt. Dans x 50

Merkins x 100

LBCs x 200

Mosey to back of School

Dora Round 2 – Partner Up -First partner runs parking lot, Second Partner Exercises ( team completes number of exercises)

Box Jumps x 100

Carolina Dry Docks x 150

SSHs x 200

Mosey to Side of School

Lunge to top of Hill

Mosey to Basketball Courts

Dora Round 3 – First partner runs length of 4 basketball courts, Second Partner Exercises (team completes number of exercises)

Hello Dolly x 100

Monkey Humpers x 150

Squats x 200

Mosey to end line

1 Regular Suicide

1 Suicide, first line 5 merkins, second line 10 merkins and so on up to 20

Mosey to Flag

5 Burpees OYO

Numberama, Namerama, Rosco took us out.

Announcements: CSAUP on April 13th.  Get signed up for this.

Rosie has the Breaking Bread Q this Sunday.  If you are interested in helping out.  Give him a shout.

Honeydo is taking the lead on helping out the men of The Healing Place as they train for the Monument 10K.  See him for details.

 

NMS:

Great morning in the gloom with you boys!  Enjoyed the mumble chatter and jokes pertaining to Rosco’s wardrobe brightness, you can catch him at Midlo Middle directing traffic during the week.  Good to have Beaker back out as well as Bobber representing the Hallsley crew.  Also enjoyed partnering with Gumbo, he knocked out the LBCs in round one, not sure I even had to do 50, strong work dude, way to push!  Also, there was a Wilson sighting, glad to see him out of the fartsack and pushing hard!  Have a great day boys see you in the gloom tomorrow for a Gumbo Q at Timberwolf!

Marmaduke

 

3 SOJ regulars of the HATE vintage eschewed the forecast and posted at SOT this morning to warm up with a steaming pot of GUMBO, that tasted a little something like this:

Mosey around the bus loop and back to the opposite parking lot for COP (all IC x 17):

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

THE THANG

Quarter Pounder with Fries:

Mosey to the football field (now slightly covered in snow) for–

• Sprint to the 25 yard line, perform 25 merkins, backpedal back to the end-zone and perform 4x4s until the six arrives.
• Sprint to the 50, 50 squats, backpedal back, 4x4s
• Sprint to the 75, 75 single-count slippery mountain climbers, backpedal back, 4x4s
• Sprint to the opposite end zone, 100 SSHs, backpedal back, 4x4s

4 Corner Escalator:

• Corner 1 = 10 CDDs, run to corner 2
• Corner 2 = 10 CDDs, 20 Box Cutters, run to corner 3
• Corner 3 = 10 CDDs, 20 BCs, 30 Monkey Humpers, run to corner 4
• Corner 4 = 10 CDDs, 20 BCs, 30 MHs, and 40 2-count Freddie Mercuries, run to corner 1 and Al Gore for Six

Jacob’s Ladder:

Mosey over to hill near tennis courts for Jacob’s Ladder — run up the hill perform 1 Burpee, run back down and perform 1 jump squat…repeato up to 7 and back down to 1.  SMOKED!

Triple Check:

Mosey back to flag area for a traditional triple-check with Incline Merkins, Flutter Kicks and a run around the parking lot median

Tour De Bus Loop:

Instead of 5 MOM, we took a lap around the bus loop stopping randomly on Q’s command for exercises, including SSHs, HIllbillies, Bear Crawl and Crab Cakes

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

Announcements:  CSAUP – get your teams formed and get your miles in.

NMS:

Not a lot of mumblechatter this morning other than surprise that the snow arrived later than expected.  YHC woke up Swirly-early this morning expecting to wake to snow-covered roads and wanting to allow for extra time to get to the paradise that is SOT… Instead, it was a light freezing rain and flurries and I had extra time to plan the workout.

Rosie and Marmaduke arrived at normal time, and the hate trio quickly got to work.  YHC really only had the Quarter Pounder, the 4 Corners and the Jacob’s Ladder planned, but this PAX crushed all 3 and we needed to fill the remaining time.  Great job guys.

I hope everyone stays warm and safe today.  Have a great day.

No more Gumbo for you!

An SOJ Pax of 4 fought the comforts of the fs to post to SOT on a frosty morning (0 from New Market or Hallsley). The beatdown went something like this:

THANG

Döner Kebab on Q

30s late start = immediate COP in parking lot (all IC – in conversation after in cadence failed): SSHs, Russian Soldiers, Crunchy Frogs, Flutterkicks, Copperhead Squats, Plank

Mosey to bus loop for Curb Crawl: BearCrawl across, 2 merkins, CrawlBear back, 4 merkins (increase by 2 up to 10 and back down)

Mosey to random place in grass in front parking lot of school, partner up for Touch-a-Tree: partner 1 performs WWIIs, partner 2 touches 1 tree and returns, switcheroo (increase number of trees touched each time up to 4, different tree each time)

Mosey to front of school to benches for Tabatta: Dips

Roscoe on Q

From sidewalk in front of school – Modified Dora: 10 merkins, 20 LBCs, 30 squats (focus on form), run a lap around parking lot (repeato x3)

Stay on sidewalk and partner up for Indian Arm Wrestling: right hands together facing each other, outsides of right feet touching, on count of 3 try to force the other to take a step. Loser = 5 burpees, Winner = 10 LBCs (Fight each member of PAX)

Quick mosey to parking lot for Human Footbal Sled Drill: partner up, face each other and lock shoulders, 1 partner acts as sled and gives resistance while the other pushes “sled” about 25 yards. Repeato with each member of PAX with LBCs in cadence inbetween

Mosey back to SF for very quick COT – Gumbo took us out

Naked Moleskin

Upon initial assembly, Roscoe bemoaned the poor user experience of using his phone to try to sign up to Q. YHC invited Roscoe to take the Q…and the compromise was made to share Q responsibilities.

The conversation was a good one, but the workout needed to start so YHC called SSHs and tried to keep cadence but it wasn’t worth it. So we enjoyed the initial COP IC – in conversation.

There was still some icy spots on the bus loop which made the Crab Crawls interesting…more like Crab Scoots in some places.

Great to have Roscoe Q and throw out some fun activities. I think he was undefeated in the Indian Arm Wrestling. Unofficial results: Roscoe (3-0), Döner Kebab (2-1), Gumbo (1-2), Rosie (0-3)

Football Sled Drills must be easier if you’re taller…or used to be an offensive lineman (Gumbo). Good fun all the same.

Not surprising to NOT see Honeymoon, Marmaduke or Wilson out since they ventured to Cville the night before and had a late return. But where was everyone else??!?

With yet another warm day upon us in the RVA, 7 eager gents rolled into SOT for a little pre sunrise beatdown.

Circle the bus loop

COP-

SSH x 20

DQ x 15

Imperial Walkers – dont know how many we did because YHC legs werent thawed yet and screwed up the counting, thanks for calling me out Rosco

Cooperhead Squats – x 10

LBC x 10

Merkins x 10

Mosey to bottom of Bus Loop

5 Laps around bus loop, stop at every light pole and do the stated exercise.  Total of 8 poles on the loop. Plank or Al gore in between each loop and wait for PAX.

Loop 1 – 2 Burpees at each pole

Loop 2- 5 Box Cutters at each pole

Loop 3 – 5 Jump Squats at each pole

Loop 4 –  5 Merkins at each pole

Loop 5 – 10 Monkey Humpers at each pole

Lunge 30 Yards

Mosey to Football Field

4 Corners of football field- Round 1

Corner 1 – 10 Merkins

Corner 2 – 20 WWIIs

Corner 3 – 30 (2) Count Mountain Climbers

Corner 4 – 40 SSHs

4 Corners of football field – Round 2

5 Burpees in each corner – for the 5 Loses YHC’s Carolina Panthers had during the regular season

Mosey back to Flag for Mary

Hello Dolly x 15

Flutter Kicks x 15

Merkin Ring of Fire to finish.

COT – Namerama, Numberama, YHC took us out

Announcements –

CSAUP announcement coming soon.

Prayer requests were made, lets pray for our brothers for what every they may be needing or going through.

NMS-

It was great to see the numbers at SOT hold strong as the temperature continues to drop in the RVA.  YHC did screw up the cadence for the Imperial walkers, I appreciate the PAX, especially Rosco, on keeping me honest on how bad it really was. As the bus loops were occuring the chat turned to the Playoff bound Buffalo Bills and how long it has been since they have been in the playoffs.  A few stats were thrown around like who was president at the time, how old were current players, and of course how old was Wilson at the time….still waiting on that answer…?  Speaking of Wilson, he has the Q on Sat at Dogpile, there is talk of a Bills Starter jacket making an appearance, if your into that 90s kind of fashion you don’t want to miss it.  Ok I wont lie, I had a Charlotte Hornets starter jacket back in the day.  Moving on…it was about the 2nd or 3rd  loop around when DK mentioned his speech was beginning to slur due to the cold, and YHC agrees, it was damn cold out there this morning, but he crushed it none the less.  Rosie led the way as usual, he and Gumbo of course still rolling in the shorts, strong work men. Mumblechatter was high this morning, the entire SOJ crew is eager to get the Hallsley crew back out with us, so if you see McRib, Bobber, or Carmen give them a nudge. It was a great morning and everyone pushed this morning, it was an privilege to be out there with you gents. With possible weather tonight, you guys be careful and stay warm!

  Marmaduke

 

 

Six of RVA’s finest veterans posted at SOT. The weather was clear and chilly. When YHC walked away from the car with shovel flag in hand, Rosie invited YHC to plant that flag in the ground. That request could not be granted since it was a morning to raise and honor Old Glory.

Per the usual, we ran 2 laps around the school as a group with Old Glory. Then, we proceeded with the individual time trials consisting of as many laps counterclockwise around the school in 24 minutes as possible, stopping (i) under the tree at the corner of the school for 20 merkins, (ii) in front of the side entrance for 20 jump squats, (iii) in front of the main entrance around back for 10 burpees, and (iv) just past the rear dumpster near the basketball courts for 20 WWII situps.

Rosie and Phonics led the PAX. YHC followed, ending maybe 3/4 of a lap behind them at the end. If there was a “Captain Old” at SOT this morning, then it was surely YHC, who found himself doubled over hacking after several laps (and a recent bout with strep). If there was a “Captain Glory” it was Phonics, who pulled ahead of Rosie somewhere on lap 5 of Old Glory. I am not sure how the remainder of the PAX finished, but YHC did not lap anyone.

We concluded with another 2 laps around the school as a group with Old Glory. For future reference, the SOT laps clocked in at only 0.39 mi. Thus, in the future, they should be extended to include the bus loop.

COT with Marmaduke taking us out.

Rosie announced that a CSAUP for later winter or early-spring is in the works and should be announced within a week or so. We look forward.

Thank you for permitting me to lead this morning. Happy New Years!

Jville

With much hype in RVA about a milestone birthday Q happening north of the river, seven PAX stayed SOJ to see what would transpire.

COP:

• SSH x 29
• Merkins x 12
• LBC’s x 20
• Imperial Walkers x 29
• Copperhead Squats x 12
• Helicopters x 10 (planned for 20 – audible to 10)

Lazy Dora:

• 100 Merkins – partner 1 completes merkins, partner 2 holds elbow plank – switch every 10
• 200 LBC’s – partner 1 completes LBC’s, partner 2 holds 6 inches – switch every 20
• 300 Squats – partner 1 completes squats, partner 2 holds invisible squat – switch every 30

Mosey to basketball courts and line up on baseline – perform exercise 1 across the width of the court, stopping at the near foul line, mid-court, and far foul line for exercise 2.

• Round 1: Bear Crawls and 5 Merkins
• Round 2: Lunges and 5 Squats
• Round 3: Crab Walk and 5 2-count Freddie Mercury’s
• Round 4: Alligator Walk and 5 Carolina Drydock’s

Mosey to the hill beside the tennis courts

Modified Triple Check:

1 person at the top of the hill completing Donkey Kicks, 1 person at the bottom of the hill doing WWII situps, third person bear crawls up/down the hill and switching every ascent or descent.

Mosey back to the parking lot for 5 Minutes of Mary

• LBC’s x 20 IC
• 10 Merkins OYO
• Freddie Mercuries x 20 IC
• 10 Werkins OYO
• Dying Cockroach x 10 IC
• 10 Diamond Merkins OYO
• Hello Dollies x 10 IC
• 5 Burpees OYO

NMS – the PAX didn’t realize it, but they were in store for a birthday Q as well. YHC threw some 29 counts and 12/20 counts in the COP, but didn’t inform the PAX until the end that they were helping celebrate my 29th.

YHC was working through some knee pain after Marmaduke’s NoToll beast yesterday, so I lined up a ground and pound workout with not much running other than mosey’s between workouts. Lots of groaning and mumblechatter during Lazy Dora and the crawls on the basketball courts – which YHC takes as a compliment! The Lazy Dora with the “resting” partner doing a static hold of the same muscle group was really tough…I think that will definitely make a comeback in the future.

It was nice to meet Roscoe and Beaker, hope to see them around other AO’s in the coming year.

Thanks for letting me lead this morning gentleman! Here is looking forward to one more year of #doublehate and another decade of #hate!!!

Announcements:

• HDHH tonight @ the Answer – 5ish
• Marmaduke has the Q tomorrow at Timberwolf for his 100th post of 2017 (starting in May) #respect

 

– Why walk when you can Wheelbarrow?

5 brave souls formed the PAX at this morning’s Source of Truth and braved 20 degree temperatures that felt like Sunny & 70 after we got going. The movement went something like this:

Disclaimer: Let’s stay warm by Just Keep Moving

Mosey to front of school for quick COP: SSHs, DQs, Russian Soldiers, Merkins, Crab Cakes

Team up for Dips & Laps: one partner runs loop, one partner performs AMRAP dips then lunges around shrubbery. Flip flip. Repeato x 4

25 SSHs IC

Mosey to Side of School for Box Jumps, Derkins & Laps: one partner runs loop, one partner performs AMRAP box jumps or step-ups then Derkins

Mosey to bottom of hill for SOT Love Hill: bear crawl, russian soldiers, backward bear crawls
Repeato going down hill

Mosey to Basketball court for quick 4 corners: 20 LBCs at each corner + burpee at each basketball pole

Mosey back to VSF for 2 min of Mary: LBCs, Flutterkicks, Hello Dollies

COT – Wilson took us out

Naked Moleskin

It was freezing…but even colder back at the VSF

Very little mumblechatter

The Bearimeter did not return this time

Good work today, gentlemen…thanks for letting me lead a workout that was not too creative but one that kept us moving!