Tag: Source of Truth

11 were present for Saab’s VQ at SOT as part of Tuckahoe Takeover.  This is what transpired – more or less…

COP:  DQ’s, 5 Burpees, Imperial Walkers, 5 Burpees, Arm Circles, 5 Burpees, LBC’s , 5 Burpees)

Doras:  Merkins, Squats, LBC’s (119, 219, 319).  Partner runs around bus loop

AMREPS:  Go to Courts:  5 Burpees (started with 10), run to other side perform 20 of exercise then return…repeat.  Alternating exercises were Merkins, J-Squats, WWII’s, and Monkey Humpers (by demand).

Ring of Fire, then 5 minutes of Mary (Rosalitas, Box cutters, Heels to Heaven, Flutter Kicks).

Moleskin:

Well it has been 19 years since Saab packed his bags and migrated north to the big city.  Although the roads have a changed a bit, all was well on south side and PAX were welcoming as ever.  However, YHC learned the hard way there are no toll operators available at 5:00am.

This was a typical Virgin-Q: YHC had studied the topography from pictures and had a “fair” idea where everything should be located, but it was dark so he needed the occasional guidance so as to not land in the wrong place….took me back to 8th grade.

PAX were great and quite helpful.  Speaking of helpful, so was Scott from “Pop-a-Lock” who had to come and retrieved Saab’s keys.  (Serves him right for taking his son’s car and not studying the auto-lock system.)

Announcements:  Convergence is Saturday (7:00am) at Grid Iron.  Bonus workout is at 6:00am – same location as Convergence.

Please respond to Hardywood’s post if you would like to partake in breakfast and coffee.

Saab abides (when able)

 

4 men for a little beatdown on the track / tennis court.

Mossy to the track for some warm up.

20 SSL

15 Cotton pickers

15 squats

10 pushups

4 corners with out and back on each corner including every exercise on each pass…

Corner 1:

2 burpee

Corner 2:

10 merkins

Corner 3:

20 Carloina drydocks

Corner 4:

40 LBCs

Mossy to the tennis courts for some follow the leader along with suicide tennis courts.

Back at the flag

• Quick round of ring of fire with American hammers to finish.

COT, Name-a-rama, Number-rama

Good work today and man we need someone to pick up the Q as the back blast are killing me!!!

4 men today for a who’s Q is it day!

Mossy to Clover Hill High school to start the warm up which went a little something like this.

15 SSL

15 Cotton pickers

15 squats

10 push-ups

15 dips

Head to the track for 2 rounds of 4 corners.

Round 1:

1. 10 squats
2. 10 push-ups
3. 10 LBC
4. 10 Burpee

Round 2:

1. 15 squats
2. 15 push-ups
3. 15 LBC
4. 15 Burpee

Little round of Lindsey brought to us by McRib

• 30 Incline push-ups and 10 box cutters – Up and down the bleachers
• 25 Incline push-ups and 15 box cutters – Crawl bear to light pole
• 20 Incline push-ups and 20 box cutters – run 1 lap around the track
• 10 Incline push-ups and 30 box cutters – run 1/2 lap around the track

Back at the flag

• Quick round of ring of fire with American hammers to finish.

COT, Name-a-rama, Number-rama

Good work today with high humidity and a light mist of rain.  Continue to keep encouraging PAX to show as we need to increase the numbers as we head into winter season!  Always a pleasure to lead such a fine group of men.

Iron sharpens Iron!

The clock struck 0530 and YHC thought he was destined for a solo workout (or an hour nap in his car – no one will ever know) but lights came shining around the corner and I’m pretty sure 2 wheels were in the air, as McRib was coming in HOT.

Realizing it would be just the two of us (enjoy the smooth tones of Bill Withers while you sip your coffee!) for this Hot Potato Q, YHC took the reigns and off we moseyed to the football field of broken dreams.  One lap around the track to loosen up the joints and then COP, including:

• SSHs x20 IC
• DQs x10 IC
• Imperial Walkers x20 IC
• LBCs x20 IC
• Flutter Kicks x20 IC
• Merkins x10 IC

Mosey to the back of the end zone for a quick Dora – 100 merkins, 200 LBCs and 300 squats while taking turns running to the 50-yard line (or thereabout) and back.

PLTs x20 – three times each and then YHC handed the Q baton to McRib (bad idea!)…

Mosey to the bleachers for a modified Lindsay with Dips and Muscle Ups and after each set bear crawl across the track and around the bench and back.  ARMS…SMOKED!

Mosey back to the parking lot for Burpee Road around the bus loop – 2 Burpees at each lamp post.  Redo the first two for an even 10 lamp posts and 20 Burpees.

YHC reclaimed the Q and we had time for a quick escalator across the parking lot.  In the first parking space perform 2 Burpees, bear crawl across the next parking space, in 3rd space perform 10 merkins, bear crawl across next space, in 5th space perform 20 LBCs – repeat across the next 5 spaces.

5MOM medley with LBCs, Flutterkicks, Freddie Mercuries, Cross-Leg Lifts and a new ab exercise YHC wanted to try.  I’ll call it the Rocky Balboa – legs straight with one foot on top of the other, hands locked behind your head, perform a crunch (legs stay straight) at top of crunch twist left, then right and then back down — 4 count exercise in cadence.  15 with left foot on top and 15 with right foot on top.  We can add a jab with the twists to really make it the Rocky Balboa…name pending.

COT (not really a circle), number-rama and name-a-rama and McRib took us out.

Good luck to all the BRR guys.  We wish you guys safe travels, swift running and a safe return.  We know you will make F3 RVA (and Motor City – Honeymoon) proud.  Slay those hills.

Have a great Hump Day men.  Make it count!

No more Gumbo for You!

It must have been a rough fantasy football draft last night as it kept the entire New Market crew away from SOT this morning.  No matter, 3 veterans shook off the covers and rose to meet the gloom with energy and enthusiasm.  It went a little something like this…

Short mosey to the opposite parking area for COP just in case there were any LIFOs…skip disclaimer and jump right in:

• SSHs x20 IC
• DQs x10 IC
• Helicopters x12 IC
• LBCs x20 IC

Mosey to the track for Four Curves on the track.  Round 1 – 5 Burpees in the curve, run the straight away to the next curve and 25 merkins, run the through the curve to the beginning of the straight away and do 5 Burpees, run the straight away an complete 25 merkins in the final curve.  Plank for the Six.  Round 2 – same thing but do 10 2-count flutter kicks instead of merkins.

Mosey to the bus loop and grab some curb for curb crawls.  Bear crawl to opposite curb for 1 incline merkin; crawl bear back for 2 decline merkins.  Increase up to 5, then back down to 1.

Mosey to the benches in front of school for 5 minutes of box jumps.  Perform as many box jumps as you can in a minute.  Plank-o-rama and Mary (LBCs, APDs, Flutterkicks) for rest between rounds.  Complete 5 1-minute rounds.

Mosey back to the side of school for Triple Check – BTTW/People’s Chair, Box Cutters, Run to tree

Mosey back to flag for 3 MOM – American Hammers, Freddie Mercuries, Hello Dolly.

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

Same announcements — Convergence coming up on 9/30 at GridIron (0600 workout and 0700 workout – come early and stay for both) and ReeseStrong 5k and Crabs (9/16)

Timberwolf needs to get on to the Q Sheet — if nothing else to save the SOJ guys from another Sparky Q.

Where’s the Ghost Flag??? TT – put it up for grabs boys!

Well done this morning McRib and Carmen – way to push through.  It was a pleasure to lead.

No more Gumbo for you!

Six men embarked on a dark humid AO for a Marmaduke beating. A beating the got……………

COP: SSH, Don Quixote, Copperhead Squats, Helicopters

Mosey to paved area by track & field for the DECK OF DEATH………(insert echo voice)

For each category of card, do the number of the following exercise.

Spades = Squats, Hearts = Tricep Press, Clubs = Curls, Diamonds = Diamond Merkin & Ace = 1 lap around the track

Once completed lunge with a twist for the main stretch of track, followed by arm stretches. Mosey back to the blocks for WWII situps with your blocks & 10 diamond merkins OYO.

The Thang:

Marmaduke brought some serious ground & pound today and Gumbo sweat more than normal! Not much mumble chatter if at all today. Big Data needs to open up the ability to post a picture or teach the PAX how to attach a picture, but Marmadukes weinke has set a new standard. Check it out on Twitter. They don’t make blocks like they used to as Wilson’s block broke half way through (thanks for the reminder by Marmaduke that these were holding our homes up – YIKES). Working out really hard or done by design? We may never know………………..

Running still sucks!

A sweaty seven slid in to SOT on a damn humid morning. No foxes or birds in the gloom this week, just bears, donkeys, and crabs:

Mosey to front of school for COP- SSH ), Hand release Merkins, Flutterkicks, Don Qs, Helicopters.

Mosey to far side of school to find a fresh wall- 4 Rounds of: 20 Donkey Kicks, bear crawl to curb & 5 Merkins.

Head to Basketball court: 10 Merkins at each of 8 hoops, lunge in between.  Next round: 10 WWII situps, bear crawl between hoops. Audible to only 4 then mosey to track.

2 sets of Benchwamers: 10 Box Jumps, 15 Derkins, 20 Dips, 25 Benchkicks.

Finish with Burpee Escalator – EMOM starting with 8 Burpees, all the way up to 12 to make it a round 50 total.

Back to flag for some Mary, Wilson took us out.

NMS – Another muggy morning but the SOJ pax made the drive worth it for YHC with ample mumblechatter. When we did hand release Merkins in the COP the Pax knew we were going to get plenty dirty.

The PAX can blame Gumbo for the ample serving of YHCs favorites of Donkey Kicks, Bear Crawl, and Box Jumps.

Honeymoon whined about the need for more running for BRR prep. Maybe it had to do with him not having gloves on.

The Burpee Escalator worked really well in the middle of the soaking wet field. YHC learned that starting at 8 Burpees a minute is perfect. Apparently SOJ pax are not Spinal Tap fans as my Nigel Tufnel joke went over like a lead balloon.

Good to see Clamshell back out after his recent illness. Also YHC hopes the New Market crew survived the ride home in Honeymoon’s truck.

Announcements – Ghost Flag will be at the new AO in SOJ tomorrow.

 

 

 

8 Fearless Warriors showed up at SOT ready for a beat down. With heads ducked against aerial attacks they moseyed to the tennis courts and got to work.

COT

• SSH x 20
• Hillbillies x 25
• Don Quixote x 10
• Merkins x 10
• LBC’s x 20
• Bob & Weave x 20 (shout out to DK)

Mosey to the baseball field

Field Of Dreams

4 stations, 2 PAX at each station, workout until switch is called

• Station #1 – Merkins (10 yards past 1st base)
• Station #2 – Squats (10 yards past 2nd base)
• Station #3 – LBC’s (10 yards past 3rd base)
• Station #4 – 15 burpees then call switch (home plate)

Mosey to the football field

DMC

1. Start at the end zone – duck walk to 10 yard line, do 5 merkins, crawl bear back to end zone.
2. Repeat to the 20 yard line
3. Repeat to the 30 yard line

Mosey to the tennis courts

4 Corners

Four rounds – Corner 1 = squats, Corner 2 = 2-count Mountain Climbers, Corner 3 = Flutterkicks, Corner 4 = WWII situps (audible to Hello Dolly after round 2)

Round 1 = 10 reps at each corner, Round 2 = 15 reps, Round 3 = 20 reps, Round 4 = 25 reps

Alternating Mary

• 20 LBC’s IC
  • 10 Carolina Dry-docks OYO
• 20 Freddie Mercury IC
  • 10 Werkins OYO
• 20 APD’s IC
  • 20 Monkey Humpers OYO
• 20 E2K IC
  • 10 Diamond Merkins OYO

Mosey back to parking lot for Numberama/Namerama/COT

Announcements

• BRR in September – several openings due to injuries. See TYA or Swirly if interested
• ReeseStrong 5k followed by Crab Fest at Circle K’s – September 16th
• September 30th – convergence at Gridiron – 6:00 – 8:00

NMS

YHC had never been to SOT before, but with the SOJ Takeover in full swing I was willing to plug in wherever needed. Google Earth and some Exicon digging led to coming up with the Field of Dreams and DMC in an effort to come up with something I haven’t done before.

Field of Dreams was received with some hesitation by the PAX – not sure if this was the muddy in-field (PAX moved the home plate location to the on-deck area to avoid the mud) or just dislike of the plan. Note for the future – don’t put Merkins at the station following Burpees.

DMC was received with consternation and outright groans. YHC planned to do 5 rounds with the last round all the way to the 50 yard line. The groaning started after round 1, and after attempting to crawl-bear 30 yards on round 3, YHC realized that any further would be insanity.

During COT, Marmaduke experienced an aerial bombing from a member of the local avian community to the back of the neck – somehow this was noticed in progress by Ocho.

Thanks for putting up with the experimentation this morning guys!

-Why walk when you can wheelbarrow?

6 F3 RVA warriors and one familiar visitor from downrange in Huntersville, NC posted on this cool but humid August morning to get the sweat rolling.  It went something like this:

Mosey from the parking lot to the track and 2 laps around for a 1/2 mile warm-up.  Circle up in the asphalt area behind the end-zone for COP (though YHC saw the high-jump bar and mat and was tempted)

COP (all IC):

• SSHs x20
• DQ x10
• Imperial Walkers x15
• Helicopters x10
• LBCs x20

Mosey down the track to about the 50-yard line for a set of Lindsey’s (40s) beginning with 30 merkins and 10 box cutters, run around the track to the other side of the 50-yard line on and continue Lindsey’s adding/subtracting 5 (25 merkins, 15 box cutters)…repeato until down to 10 merkins and 30 box cutters.  Al Gore for the six.

Mosey over to the tennis courts for Suicide-palooza, including forward, bear crawl, backward and side shuffle – with planks and some mary in between rounds, including flutter kicks, Freddie Mercuries and American Hammers.

Grab a pole on the hill by the tennis courts for some pole smokers Native American run style with PAX holding six inches and end-man doing 10 pole smokers then running to end of the line.  After all PAX complete 1 round, we did 10 more pole smokers OYO.

Mosey over and around bus loop with a brief pit stop on the curb for 10 incline merkins in cadence.  Continue around the bus loop and back to the flag with 3 minutes to spare.  Finish up with 10 Burpees OYO and 10 LBCs in cadence.

2.2 miles in total by YHC’s watch today.

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

Announcements:

• OBT is in town tomorrow night at The Veil Brewery at 1800 hours – stop by if you can.
• 100-mile challenge has been thrown down for August — go get those miles in boys.
• SOJ takeover next week.
• First Thursday Ultimate Frisbee gathering in DaVille tomorrow 6pm. Then head over to Marty’s (9357 Atlee Rd, Mechanicsville, VA 23116)  for drinks. M’s and 2.0’s welcome to join
• Reesestrong registration is now open and Phonics has created the F3RVA team: https://runsignup.com/RaceGroups/4045/Groups/386047
• New AO starting up SOJ (Tomahawk Middle School) on Thursday 8/17.
• New Sunday Bootcamp in DaVille starting this Sunday 8/6 at Atlee HS at 0700 – see Spit for details
• Convergence – September 30 – Gridiron – 0600 to 0800 (or an option to start at 0700) — bring FNGs and go get our Kotters.

NMS

Way to push through today guys – especially Doogie and Carmen.  Always great to have Mini Me in town.  He was the War Daddy today and absolutely crushed it.  Nice work.  Also, very strong effort by Sparky – personally, I fear the day when this guy starts Qing because I know he is going to bring the pain.  Another solid effort by Honeymoon and Marmaduke –  Honeymoon seems to be picking up the speed heading into BRR.  Nice job guys.

An honor to lead this group this morning.

No more Gumbo for you!

Honeymoon and Wilson are working hard to get BRR prepared, yet seem to struggle to get to the Wednesday PM hill run. Honeymoon suggested we go before SOT. Wilson was in. I mean who really needs sleep anyway!

YHC decided the old neighborhood could provide the distance and the hills we were looking for. We got what we wanted. Honeymoon started the run with “let’s just hit the F2 pace” meaning let’s chat. YHC learned quickly his F2 pace is my fast. It was good to be pushed today pre-workout.

I mean who doesn’t want greatness!