Tag: Source of Truth

Eight strong men showed up on a rather cool July morning to make themselves faster & stronger.

No Q had been listed on the sheet so Wilson & Honeymoon collaborated and decided to tag team. Which ended in a pretty cool hot potato Q.

We did all the normal stuff – SSH, Don Quiote, LBC’s etc. blah blah blah………….

YHC was watching America’s Got Talent last night – OK I slept through most of it, but at one point Wilson’s Wife woke me up to say “hey – you guys should do that!” My immediate response was “Yeah we do that!” Knowing I have never done this move in the gloom.

Hard to describe but it is a partner dip. Think of the Jerkins, but as a dip on a bleacher. Anyway, the PAX had a field day with the visuals. Once glory hole was called out, the optics of the whole thing was……….YHC passed to Honeymoon.

He proceeded to bring back the WHORE! What a bitch. Four repeating corners of HELL! 10 Burpees, 20 Merkins, 30 Squats, 40 LBC’s and the final round your choice of 10 burpees or 30 Carolina Dry Docks.

Q was passed back to Wilson for some…………Yup you guessed it assorted Mary. Then passed to Marmaduke to take us home to the flag with a Native American run to the flag.

Once at the flag, Honeymoon noticed we had time left. Hell yeah WE DON’T quit EARLY! Ring of fire and then McRib took us over time with some finishing Mary exercises.

Why the fox in the title? Honeymoon & I went on a pre-SOT run this am and saw a fox a few times and when we were setting off for the COP the fox was right next to the parking lot. I tried to scare it off, but it just stopped and looked at me. Friggin crazy fox, it’s daylight! We saw it a total of 4-5 times this am. Where is Doner Kebob with his expert trapping skills when we need him. Luckily no animals or PAX were injured during the work out.

4 SOJ regulars rolled into Swift Creek Middle School’s parking lot with very little time to spare. The PAX was groggy. The Q tried to motivate, and the workout went something like this.

THANG

Slaughter Start: 10 Burpees OYO

Mosey to grass next to parking lot
COP: SSHs, DQs, Russian Soldiers, LBCs, Capital Letters, Crab Cakes

Mosey around bus loop, avoiding summer renovation construction
Curb Crawls up to 7 and back down
Stop half way through for Al-Gore-o-rama

Mosey to track
Partner up, grab a similarly sized tire, partner carry tire to straight-away
Flip Me If You Can: partner 1 flips tire towards end of track, partner 2 runs to end of straight-away then back, switch, repeat-o until tire reaches the end.

Partner carry tire half way around curve.
Stop for COP: APDs, Flutter Kicks, Hello Dollies, Freddy Mercuries, Box Cutters.

Flip Me If You Can #2: partner 1 flips tire towards end of track, partner 2 runs to end of straight-away then back (turn around half way to run last half backwards)

Stop at bleachers for Chiabatta: Dips

Run a lap

Complete Flip Me if You Can #2
Replace Tire

Mosey to VSF
COP: American Hammer & Rosalitas

Naked Moleskin:
This was the closest YHC has ever come to bailing when nobody else had arrived by 5:28. The homemade Prik Dong YHC added to his veggie stir fry the night before was talking to him. (That’s right, YHC said Prik Dong.) Thoughts of clean toilet locations faded as Wilson came in hot with the other members of the PAX.

The PAX arrived with very little energy and very little excitement. YHC tried to kick things into high gear with the slaughter start. Even that didn’t seem to help.

We were in our groove once the curb crawls started, even though Honeymoon & Sparky didn’t bring gloves. That also didn’t help when carrying those big tires. The rims of the tires cut into some bare hands, allowing for some opportune rim job jokes.

BTW, the tires at SOT do not all weigh the same. Choose wisely.

Sparky is a great addition to the Southside PAX…great having him out at least 3 times in 8 days.

Announcements:

Reese Strong 5K – Sept 16 in Mechanicsville – F3 RVA will be running a 5K the hard way (think burpees). See Phonics for more info

F3 RVA Convergence – Tentatively scheduled for Sept 30 @ GridIron: 6am & 7am workouts

9 Southside redwoods and the eighth (or ninth) New Market FNG arose this morning to greet each other on a true sunny and 70 morning.  The humidity was heavy and the summer gloom on the track seems to increase the temperature as opposed to the colder winter effect.

THANG

Mosey to the bus parking area for the COP.  Good to use this area while there are no diesel fumes to compete with.  SSHx25, Hillbillies x20, Arm Circles x15, Peter Parker x10, LBCx20

Mosey to the track for 13s.  In celebration of Cliffhanger’s 13th birthday we did 13s instead of 11s with Imperial Squat Walkers and Box Cutters.  Stations are each corner of the track.

Back to the Parking Lot to grab a rock for a Rock Lap.  Around the bus loop with the rock and  exercises mixed in including lunges, merkins with 1 hand on the rock, shoulder presses, curls, skull crushers, waiter carries and maybe another.

Find some grass for Mary 10 WWII with rock, 20 FK rock held high, APD with rock, WWII with rock press, Dollies – 1 bus loop lap or LBC

Rock ring of fire – Hold Al Gore with the Rock 10 merkins and back to Al Gore

COT, Numberama, Namearama – YHC took us out

NMM

Welcome Ocho, another New Market FNG.  Double digits for SOT today, great job men.  Going to have to come strong if that Ghost Flag thing ever comes to fruition.  Lots of questions with that but I am sure Lab Rat will work all of that out before it gets started.

Today is Cliffhanger’s 13th birthday, YHC didn’t try to get him out of bed today since he has been on a summer binge of camps and vacation with minimal sleep, he’ll be out soon enough.  No need to anger the teenage beast but we did 13s to celebrate without him.  Good discussion about whether to allow his friends inside the house at the party tonight, teenage boys carry a similar odor to F3 gloves.  If my gloves aren’t allowed in the house why should they be.  Wilson does not have teenage boys and does not want to smell them near his house anytime soon.

The rocks have been there all this time and have not gotten much use but today seemed like a good day to try it out again.  The slow trip around the bus loop worked out well for those in the #runningsucks crowd.  Fears of being crushed by a rock of your own selection were not realized and the PAX made it through stronger and without any permanent damage.  Clamshell has only posted to a few handfuls of SOT workouts but has gotten to experience the rocks twice, at least we didn’t Indian Run with them this time.  Carmen San Diego was not happy to hear that box cutters were part of the 13s, he has moved into his new abode and is tired of dealing with any kind of boxes.  Need to hit up McRib for the neighborhood clown car now. 

On another note, this is the first BB YHC has posted on the new website and props to Splinter, DK and anyone else that had a hand in it.  Once I memorized my new Chinese password, things have been easy.

Announcements-

• HDHH today at The Answer – 6pm
• Reese Strong – See Phonics
• Golf – August 7, See Upchuck

Five New Market warriors showed up to a sunny & 70 gloom in a clown car and a Toyota Pick up…………….wait is that Carmen’s truck……….no, it’s been well past two minutes into the COP. Plus we thought his truck was green. Oh well. Its a new market workout………….maybe we should have stayed in the neighborhood! ANOTHER car is rolling in, blue Toyota. Nope, likely a summer school teacher. 🙁 Onward the 5 went. Then BOOM Off Shore appears over the hill in the dew & mist of the gloom with the shoes lighting the way (think of a dramatic movie entrance). Yeah we are at SIX. YHC is all good (yes – still have that issue). Then moments later Carmen appeared. Wait, what was he doing in the truck he obviously bought (cause his other one is green)? We might never know. Back at odd numbers (7).

YHC was looking at the Q sheet last night as we were EH’ing Doogie and noticed no Q was assigned. I snatched it up. The celebration was strong, fireworks masterfully crafted by Tatu, Marmaduke & Honeymoon and the “col beer” was flowing. Upon arriving home YHC realized I had signed up and did not even think of a workout. I had an FNG coming. It had to be good! So, I decided to repeat the Charlotte Q. It smoked them so, I thought the New Market crew would crush it!

They absolutely did. We even ALMOST got Merlot from the FNG. I am so proud to have led this outstanding group of men today! I was working on a meeting agenda this am, saw the attached video and Hardywood just kept saying in my head BE SUPER! Had to share the video!

Here is what we did in an order something like this!

COP – SSH, Don Quiote, Crabcake, Merkin, Imperial Walker

Triple check – Donkey Kicks, Monkey Humpers & Run around bus loop

Hate Hill AND Love Hill – Broad Jump Burpees, Lunges & Polar Bears

We had a few moments of Mary and a Ring of Fire!

4 SOJ’s finest and 1 west siiiiiide gangsta convened for a virginal Q at the Source of Truth.  EF planted the Flag.  Here’s how it went down.

Mosey to football field

COP (IC)

• SSH
• DQ (slower than Abe Vigoda)
• Arm Circles
• Ball Dippers
• Russian Soldiers
• LBCs

Mosey to corner of track for lap

• Sprint Straightaways
• Backwards around corners

Mosey to long jump pit

Conveyor Belt x 3 rotations

• Sledgehammer tire slams
• KB Swings/ Rows/ Curls/ whatever Wilson was doing
• Jump Rope
• Burpees
• Run to baseball backstop

Mosey back to football bleachers – mind the giant pile

• Muscle Ups
• Dips

Mosey to 15 yard line while bunny hopping through overturned hurdles

Pacman (2 try to reach end zone, 3 defend – all Bearcrawl)

• 4 rounds – 5 burpees for Ghosts and Pacmen between rounds

Mary

• Box Cutters
• Cross-leg lifts
• Freddie Mercurys

Ring of Fire x 3 waves

Mosey to retrieve sledge/ KB/ Jump Rope and back to flag

Numberama, Nameorama, COT

MOLESKIN

YHC arrived Swirly early despite the hike from the near West End to explore the AO as this was YHC’s VPost as well as VQ at SOT.  YHC left impressed.  The AO has so many options, including a quick trip off campus to CHHS if one so chooses.  The PAX seemed to be impressed with YHC’s skill with a jump rope, but unimpressed with slinging a KB and sledgehammer around.  The size and makeup of the PAX meant mumblechatter was high, Q excluded.  YHC had difficulty maintaining his composure when calling for Don Quixotes “nice and slow” then calling a cadence that would make an auctioneer’s head spin.  Thanks to DK for pointing out YHC’s failings.  Fudd posted before YHC arrived and left before the beat down began, but not before leaving his mark near the football bleachers.  Strong performances by all, YHC is grateful for the opportunity to lead.

ANNOUNCEMENTS

Hill Run today

Upchuck golf

1^st Thursdays in DaVille

Ask Honeymoon where to post for Gumbo’s homerun derby on July 11th

F3RVA Fantasy Football – talk to EF Hutton if interested

6 SOT regulars posted this morning in the not-so-gloomy gloom of SOT for a little hump day beatdown, YHC planted the flag, took the Q and off we went, starting with a mosey to the track and 1 lap around, then circle on the asphalt platform at the end of the track for COP.

COP (all IC) – SSH x25, DQ x15, Imperial Walkers x15, Copperhead Squats x15, Arm Circles x15 (10 small, 5 large) forward then reverso, LBCx x20, Flutter Kicks x20.

Mile Triple Check – split into groups of 3 and do 4 rounds of the following (to get a full mile in) – one Pax-member does box cutters, second Pax-member does squat jumps and third Pax-member sprints 1 lap around the track.

Pole-smoker Indian Run – mosey to the poles across the track and grab a pole.  Hold 6-inches while end-guy does 7 pole-smokers and then runs to the other end…watch out for the ants or chiggers? Carmen…

Mosey up to the tennis court for some tracers across all 4 courts – following the leader…YHC.  At the end of the court pause for 25 SSHs IC then tracers back and 25 SSHs IC at the other end.

2 MOM – APDs and Mariah Careys

Mosey back to the flag for COT – number-rama, name-a-rama and YHC took us out

Announcements:

• Wilson mentioned that there last week while he was in Charlotte 4 or 5 guys at the workouts had recently become unemployed.  Let’s keep those guys (and others in F3 dealing with life obstacles) in your thoughts and prayers.
• VQ week June 26 – sign up
• C-ville still looking for a Q and some clowns for this Saturday – see Lab Rat

Great work today guys.  YHC had to declare a Merkin holiday at SOT today after Offshore’s punishing merkin and bear-fest at Heartbreak Ridge.  YHC’s right should was toast…of course it has nothing to do with throwing 3 rounds of BP to 12 10 year olds on Saturday and Sunday – had to bring the heat to a few after they got a little big for their britches!

Great to have Carmen SanDiego back out today – way to push through.  Hope you got rid of the ants/chiggers that attached you during pole-smokers.

Shawshank was on fire during the triple check – way to work young man.  Proud to be your uncle and to watch you work and grow!

Have a great day men,

No more Gumbo for you!

7 Wirely Wise Guys showed up on this Wednesday at Source of Truth.  This is what transpired:

We all grabbed a rock from this convenient rock pile and moseyed over to the football field – Field of Dreams  our COP location:

COP

• X52 SSHs for the wonderful podcast 52 where corporate tried to poke Da’Ville bear
  • X10 Merkins for it is the monthly Challenge
• X25 Imperial Walkers
  • X10 Merkins
• X25 Freddie Mercuries
  • X10 Merkins
• X15 Smurf Jacks
  • X10 Merkins
• X10/X5/X10/X5 Arm Circles
  • X10 Merkins

THANG

Mosey to the edge of the football field at the 50 yard line:

7s

Windshield Wipers / Merkins

Indian Run with our “friends” – 1 lap

Abs of Fun

• 12x 8ct Swirlies
• 12x 4ct Heels to Heaven
• 12x 4ct V Sit-ups
• 12x 4ct ABCs
• 1 minute breather
• 12x 8ct Swirlies
• 12x 4ct Heels to Heaven
• 12x 4ct V Sit-ups
• 12x 4ct ABCs

Mosey back to the Flag

Ring of Fire – 10 Merkins – your choice

COT/Namorama

NMS

Pulling up to park YHC couldn’t help but notice a rock pile with plenty of good size rocks / boulders.  A smile reached the far corners of the YHC at this sight.  As YHC got out of his stead, Rosie approached him and brought up the fact that none of offending parties from Podcast 52 were here and that 52 was not needed. YHC, agreed and said, “Let’s then go straight to 104.”  Oh, it’s going to be a great morning! 530 came and the lucky number of seven started across the parking lot to the Field of Dreams.   As we lumbered to the field one can’t help but think about the “rocks” we unnecessarily carry in life.  COP was started as Rosie bemoaned the need of 52 SSHs.  YHC was impressed as the team embraced the rhythm of COP.  Wanting to tie in our “friends”, YHC mixed up his plan and did 7s – a distant cousin of 11s with his favorite ab exercise and choice of merkin, as long as it was not a standard merkin.  Clam Shell asked for one handed merkins. YHC complied.

Once the 7s were completed the PAX opted to do an Indian Run around the track with their “friend”.  Mumble chatter was light.  Once getting back to the 50 yard line YHC introduced the PAX to “Abs of Fun”. Given the intro to Windshield Wipers, YHC traded out those for V Sit-ups with ones “friend”. What a delight!  2 rounds of Abs of Fun was had by all.

It was great fun to suffer with my Southlander friends.  Rosie definitely tried to fight the Da’Ville counting that YHC integrated.  There was points when standard counting was had. But all in all, Da’Ville counting won the morning.  It was great to serve these men as they push into each other’s lives in this fine A/O. Thank you for the opportunity!

Announcements:

• Charlottesville is up and running and still needs our support. Consider and commit to get out there and help the efforts to get Charlottesville up and running. This week is Roanoke’s turn.  See Lab Rat
• Cornhole & Rock ‘N Roll, a ReeseStrong Childhood Cancer event, is this Saturday, June 10 at Marty’s Grill in Mechanicsville.  The first band starts at 11 am.  The cornhole tournament starts at 12:30 PM.  To register or for more information, click here or see Phonics.
• Fudd soiree this Saturday! It will be at his house and M’s are invited. RSCP at his preblast.

6 Regulars, 2 Kotters & 2 FNGs escaped the lure of the fartsack to challenge themselves with an SOJ beatdown that went something like this:

THANG

Mosey to inner track for COP (stay within sight of McRibb’s late arrival): SSH, Imperial Walkers, Copperhead Squats, Russian Soldiers, Merkins, LBCs, Crab Cakes, Bob & Weaves

Mosey to end line of football field for The Golden State Warrior: In honor of #30 Steph Curry, The Golden State Warrior is a Beast modified to perform 5 exercises (rather than 6) at each of 6 stations for a total of 30 per round. Exercises were: SSHs, Copper head squats, Merkins, 2 count Mtn Climbers, Squat Jumps, Hello Dollies

Mosey to bleachers for 2 rounds of Chiabattas: 4 min of Dips + 4 min of Step Ups

Mosey to base of hill below tennis courts for Bearway to Heaven: 3 PAX admitted to be VT alumni and/or VT fans, so to pay for the sins of the VT Basketball program for letting Steph Curry go to Davidson, we did a Bearway Burpee Ladder: up to 3, repeat, back down

Mosey back to SF

3 min of Mary: Alabama Prom Dates, Capital Letters (Spell “GOLDEN STATE WARRIORS”), Rosalitas, American Hammers

COT: McRibb took us out

Naked Moleskin:

Welcome to FNGs OJ & Clam Shell! Clam Shell found us on his own after meeting a NC F3 PAX member at a work conference in St. Louis. OJ is an ultimate frisbee player from the University of Buffalo, and was clearly holding back on kicking all of the PAX’s behinds.

The New Market clown car was missed today, but a PAX of 10 is still impressive. Great to see Aisle 5 & Monkey Wrench back at it this morning, though YHC almost confused Aisle 5 for a Home Depot employee with his back support vest on.

The Beast…even an abbreviated Beat…is still a soul crusher. Way to bang it out, boys. We used the full length of the football field, maybe that was the difference. The paths created by our feet running on the dew and cleared spots of the stations was a great view.

YHC is still gobsmacked that there were only 3 of 10 PAX members who claimed to be VT fans.

Announcments:

June 26 – VQ week
Charlottesville Launch – still ongoing
DK is leading a 2.0 friendly workout this Saturday at GridIron

6 strong posted at SOT and got wet right from the beginning, this is what transpired:

Mosey to the tennis courts and find a good wet spot for 30 WWII situps OYO (yep, somebody was behind on the monthly challenge).  Continue COP with the following:

• SSHs
• DQs
• Imperial Walkers
• Copperhead Squats
• Merkins

Hit the end-line for a little Black-jack with jump-squats and, you guessed it, WWII situps. Start with 20 jump-squats and 1 WWII situp, then run across all 4 tennis courts and do 19 and 2 … so on down to 1 and 20.

240 WWII situps down, time to Mosey

Mosey to the school (watch your step – goose poop everywhere) for a classic Triple Check with BTTW, Flutter Kicks and a run. Pause 1/2 way through for 30 more WWII situps OYO (up to 270)

Mosey to the curb for a curb crawl – Bear Crawl forward for incline merkins and Crawl Bear back for derkins, up to 5 and back down.

Mosey back to parking lot for 30 more WWII situps (for an even 300) and some Mary (Hammers and Box Cutters).

Then 12 Burpees OYO – one for each year the Roger Moore portrayed James Bond — RIP Roger.

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

No new announcements – find Fudd’s pre-blast for his soiree and RSVP if you are going.

PS – YHC has signed up to Q workouts on 5/30 and 5/31, so lookout for very similar plans of action if YHC is behind on the monthly challenge.

No more Gumbo for you!

A gathering of 8 PAX collectively glanced at their watches at 5:28 as McRib rolled into the parking lot wondering if we were late to start.  Nope,  just McRib getting off of HST (Hallsley Standard Time) to make it 9.  At 5:29:30 Wilson asked who had the Q, since no one had signed up YHC took it and we were off.

THANGT

To the track, the temp did not drop as nearly as much on the track today as with past glooms but it did feel cooler for a few minutes.  A nice slow lap around the track to warm up.  Circle up for SSH, Hillbillies, DQ, Hand release merkins, LBC.

Speed work time!

• 200m @ 75% – 15 crunchy frogs IC
• 200m @ 90% – 15 crunchy frogs,  15 merkins OYO
• 400m – 15 crunchy frogs,  15 merkins OYO, 15 copperhead squats IC
• 400m – 15 crunchy frogs,  15 merkins OYO, 15 copperhead squats IC, 15 mountain climbers IC
• 200m – 15 merkins OYO, 15 copperhead squats IC, 15 mountain climbers IC
• 200m – 15 copperhead squats IC, 15 mountain climbers IC
• 100m sprint – walk the turn to recover – 15 mountain climbers IC

1+ Lap finisher

Mary – 25 WWII, Box Cutters, Crunchy Frogs

Burpee Shuffle, Ring of Fire

COT

NMM

YHC noticed late last night that no one had signed up to Q and made the decision that speed work was in order if no one took control by the morning.  Lucky for everyone it stayed open and we got some track work in.  When it was becoming clear that YHC had no intention of leaving the track McRib pointed out that there are fields and basketball courts and all kinds of other fun things at this AO, not today.

Wilson tried to smoke himself and everyone else out during Mary but the lack of a breeze made him the only affected PAX.  He will be taking is 4th F to the Charlotte area, Gumbo recommended plenty of salmon and Malbec to ensure they get the full experience we get to enjoy daily.  The sprints together gave all the PAX a little extra push around the track.  Great work on the track by Tatu, Marmaduke and Bobber.  They may be on the #runningsucks boat for now but that could change, especially if that Q slot for SOT stays open…

Great to be able to be out there, lead, and see the group growing.  This was given to us and has benefitted each of us in many different ways.  Keep giving it away.

Announcements:

• Charlottesville kicks off this weekend.  See TYA for this weekend or Lab Rat for any of the next few Saturdays.
• Wilson’s golf tournament is Friday, say hi to ChiChi Rodriguez if you are playing
• Wilson has some family coming out to Dogpile Saturday with a couple college football playing 2.0s that are sure to kick our a$$, come join the fun
• Congrats to Loose Goose on his new gosling. Get in touch with Viral if you want to take them a meal or see their signup schedule here.
• VQ week is June 26th. If you haven’t Qed before or haven’t Qed a specific AO.  Splitting a Q with a vet is also an option for anyone that may not be up for it.