Tag: Source of Truth

8 varmint chasers assembled SOJ @ SOT for a hot potato Q that started with the trendy fad of the week: the release of the latest catch. Honeymoon was over the moon to be part of the festivities after Döner Kebab hogged it all to himself the day before. Cuddles Jr peaced out, the PAX cheered (though Wilson couldn’t bear to look), and Rosie took the Q.

Mosey to front of school for COP: SSH, DQs, Imperial Walkers, Merkins, Flutterkicks (possibly another?)

Mosey to side of school. School bus stood in the way of the desired exercise. Rosie calls an audible: Partner up, perform called exercise while partner runs modified loop. Exercises were Box Jumps, Merkins, Freddy Mercuries.

Bus drives off. Mosey to bottom of hill, find a new partner for Love Hill: Broad Jump Burpees, Russian Soldiers, Walk Out Merkins, then repeat until both partners summit the hill.

Wilson takes Q. Mosey to Baseball Diamond for Baseball Beast: 6 x 6 reps at each base. Exercises called out by PAX: Burpees (Honeymoon), LBCs (Marmaduke), Squats + BearCrawl b/t 1st & 3rd (McRibb), Monkey Humpers (Döner Kebab), Merkins? + Lunge b/t all bases (Tatu), 1 other (PAX, help YHC out…)

Bobber takes Q. Mosey to Basketball courts for BBall Court Tracers + 15 merkins. COP: Slow Squats, Monkey Humpers

Honeymoon takes Q. Mosey back to Baseball Fields for Dips on benches, in cadence.

Rosie takes Q. Mosey back to VSF for Mary: LBCs, Box cutters, 1 Legged APDs, Hello Dollies, 70s of WWIIs

COT: Wilson took us out, praying longer for raccoons than for the PAX

Naked Moleskin

YHC apologizes for the inaccuracies of some of the exercises scribed. Please offer corrections as you find them.

Honeymoon was like a kid on Christmas morning after Döner Kebab gave him the thumbs up upon arrival, confirming Cuddles Jr was in tow.

Wilson couldn’t watch, admitting his fear of woodland creatures…including chipmunks. Good thing there wasn’t a clown in Döner Kebab’s car.

The PAX was more subdued this morning, having actually seen the release. Admittedly, it was a lackluster task that doesn’t usually require an audience.

YHC learned that Honeymoon doesn’t like write back blasts and actively refuses doing so. Maybe that’s a Mooresville, NC thing. Tighten up, Motor City!

Announcments:

Tennis Social w/ Honeydo either tonight or tomorrow night @ Kanawa. McRibb correctly asked for clarification, pointing out that the Pre-Blast says “Thursday” and “May 10”, neither of which occurs on the same calendar date this year.

Wilson’s Golf Tournament next Friday.

HDHH this month?

Charlottesville launch eminent.

VQ Week – June 26

10 brave souls ventured into the temporarily dark gloom of SOT on cool and pleasant Wednesday.  Here is what went down.

Start with an extended mosey to allow time for Upchuck to disembark vehicle and join PAX.

Disclaimer

COP (All IC)

• SSH  x 20
• Imperial Walkers X 20
• Don Quijote X 10
• Arm Circles X 15 + Reverso
• Merkins x 10
• LBCx x 10

Burpee/Merkin Light Poles

• Run around parking lot and perform 3 burpees at each light pole (8 lights to total 24 burpees)
• Backwards run and perform 5 merkins at each pole

Mosey to entrance to deep gloom section of SOT

Partner Tire Flip Relay Around Track

• Part 1 – Partner up, select tire from tire pile and mosey to track
• Partner 1 – flips tire down track
• Partner 2 – runs 100 yards and back to tire, then replaces partner 1
• Repeat until tire is flipped the entire 100 yds & plankorama
• Part 2 – partners carry tire around to other side of track to repeat
• Partner 1 – flips tire
• Partner 2 – backwards run for 100 yds and back to tire

Mosey with tires in tow back to tire area, then mosey up to tennis courts

Partner relays on tennis courts

Partner up again and line up on tennis court baseline

• Rd 1 – Partner 1 bear crawls to net and back; Partner 2 performs AMRAP merkins – X 2
• Rd 2 – Partner 1 lunges to net and back; Partner 2 performs WWII sit-ups – x 2

Mosey back to flag

Merkin Ring of Fire

Mary

• American Hammers x 20
• LBCs x 20
• APDs x 20
• Flutter Kicks x 20

Numberama – Name-o-rama – Announcements

• Golf tournament May 19 – See Wilson
• Charlottesville launch on May 20 – see Lab Rat for clown car options and schedule
  • Send names to f3charlottesville@gmail.com

YHC took us out

Moleskin

YHC was excited and puzzled to pull up to the AO ten minutes early to see a crowd of 5 already in place.   There was one VW Golf parked in the parking lot and 5 not small men standing around.  Upon questioning the situation, YHC was informed by Wilson and Honeymoon that the Golf was the clown car of choice to transport the New Market neighborhood crew to SOT.  This situation became even more comical as the rest of the PAX arrived one by one in their over sized SUVs.  YHC has to hand it to Wilson and Honeymoon for not only helping to expand the Chesterfield F3 presence, but to also do so in an environmentally friendly way.  It’s so exciting to see new men come out and experience F3 and the past 2 weeks has seen 3 new members from Wilson and Honeymoon’s hood.  This is a reminder to YHC and Bobber to start EHing our Hallsley neighbors to come join the fun.  YHC was also happy to see Up Chuck make the long journey from the West End out to SOT.  This fun start quickly transitioned into an up beat and fast paced journey around the southern parts of SOT.

The lap around the light poles was a nice start to shake the minor chill that was in the air this AM.  Last time YHC incorporated burpees and light poles at SOT, it was via an ascending ladder, which pretty much smoked the entire PAX (YHC included).  Therefore, a simple 3 per pole seemed more appropriate given we were going to be getting pretty flipping serious in no time.  After the burpee lap, YHC decided to make the PAX run backwards and incoprorate Merkins.  Side note here…backwards running sucks worse than forwards running.

YHC had a vision last night…to flip tires around the track at SOT, and flipping tires around that track is what was done in the dawn of SOT this AM.  Upon selecting flipping partners and explaining the flipping instructions, the flipping PAX began flipping and running around the track.  After finishing the 1st flipping round, it was evident that this flipping exercise was straining and took a fair amount of flipping time to get through the first flipping set.  During the 2nd flipping set most of the PAX finished reasonably flipping well.  However, Marmaduke and Tatu were lagging a little.  That’s when YHC and Rosie decided to run back and provide some flipping assistance so that we could get through the flipping routine.  It was then that YHC realized that their tire must have weighed atleast twice as flipping much as any of the other flipping tires.  It’s a minor miracle that one person was able to flip that tire around the flipping track.  Great flipping job men, and YHC hopes no flipping back injuries occurred during that tire flipping fun.

Lastly, welcome to Vedder!  You crushed it this AM, and YHC hopes to see you and the rest of the New Market crew out on a regular basis.

Side note: YHC was glad that DK mentioned, during name o rama, that his favorite Pearl Jam song was Yellow Leadbetter.  This eventually solidified the naming of this AMs FNG (FNG Hospital name includes leadbetter, and Vedder is hospital last name of Pearl Jam lead singer).  This was especially important to YHC as Pearl Jam was just inducted into the Rock n Roll Hall of Fame and also because YHC has so many fond memories of being the lead singer in a Pearl Jam cover band in High School.  It may be time to get the band back together for a reunion :).

Great job this AM men!  It was an honor and priveledge to step out and lead this morning.  YHC was humbled to take the part, and thanks the PAX for allowing me the honor.

Til next time!

McRib

6 strong took the DRP and posted for a gloom that was a little drier than yesterday, unless you are Tatu and find the water filled ditch.

COP warm up – SSH, Helicopter, DQ, LBCS

Parking lot tracers on the way to the basketball courts.

Crazy 8’s on the courts – Do 8 of each exercise at each of the 8 baskets, rounds go as follows

1. Burpees 4, Flutter kicks 4
2. Wide grip merkins Lunge between hoops
3. Crunchy Frogs
4. Jump Squats – Bear crawl between hoops
5. SSH
6. Crab Cakes
7. Freddie Mercuries 4, Burpees 4
8. Plank (8 second hold)

Mosey back to the flag for 1 Minute of Mary – Dollies

COT

NMM

The NewMarket clown car is growing as Wilson, Honeymoon and Tatu all piled into Wilson’s ride to join YHC at SOT.  Tclaps to Tatu for posting 2 days in a row, great job today.  You’ll be able to think and speak in the COT soon enough.

5 of us were standing around waiting for the clock to strike 0530 when a familiar car rolled into the parking lot.  Aisle 5, free of his home improvement and financial burden, is back to join the gloom at SOT. Great to see him and see he hasn’t missed a beat, picking up with the mumblechatter and breaking into his own F3 version of a song during the bear crawls that YHC has yet to get out of his head, “Everything hurts…all the time”.

Bobber, fulfilling his reputation as the SOJ weatherman and anti-Cantore, verified that the rain had cleared out and posted.  Honeymoon has obviously resigned himself to doing increased quantities of bear crawls in RVA and now complains much less when called.

Wilson and YHC were disappointed that Hardywood shorted us on the number of burpees at NoToll so YHC called the first round of 8’s as burpees.  Audible to flutter kicks for the second half of round 1 to keep the PAX together.  We did get to finish a full round of burpees adding half again later for a nice round total of 64.

Similar to Splinter, YHC crushed it and looked great doing it.

Again, great to see Aisle 5 back out.  In a little 2nd F conversation afterward he reminded me of the many reasons F3 works.  The fitness is great.  The fellowship you get from knowing there will be someone else out there to push you and enjoy it during and after the workout is the glue.  The faith that if you are gone for a little while or are going through something personal that no matter what when you show up you will be welcomed back and supported is the purpose.

As one of our F3 brothers says to his kids everyday “Be Super”.  Thanks for introducing that catch phrase Lab Rat.  A pleasure to have the opportunity and ability to step up and lead today.

5 brave souls fought back the draw of the fartsack to bang out an SOT beat down that went something like this

THANG

Mosey to front of school.
COP: SSH, DQs, Imperial Walkers, Merkins (interupted by bus), Plank-o-rama

Mosey over to curb for Side Curb Crawls: to the right, bear crawl over median, to the left (90s total)

Mosey to side entrance for Chabattas (20s on, 10s off)
1) Planks
2) Hello Dollies
3) Box Jumps

4 corners in side parking lot:
1) 10 merkins, 20 lbcs, 10 merkins, 20 lbcs
2) 15 merkins, 30 lbcs, 15 merkins, 20 lbcs

Chabattas again: Peter Parkers

2 Laps to stretch out

Chabattas again: Monkey Humpers

Mosey back to flag for quick Mary: American Hammers, Rosalitas, Slow Box Cutters

COT – Johnsonville took us out

NM

Solid showing on a cool, rainy morning. YHC had something stupid planned, but bailed on the plan after remembering Johnsonville had a gimpy knee. Maybe another time.

TClaps to Johnsonville who posted even after running a 5K in the neighborhood last night at 10:15 “for the fun of it.”

Honeymoon demonstrated the “real monkey humper”, which hurt…even as a single Chabatta round.

Carmen Sandiego mentioned something about big tires and women’s competitions on his farm, hence the BB title. All YHC heard was “women’s competitions” and didn’t ask for clarification.

Announcements:
HDHH tonight. See Flashdance’s pre-blast.
Golf Tournament May 19. See Wilson.

Three redwoods posted on a comfortable, moonlit morning at SOT. No Q had been self-designated, so leadership was by committee. It went very well, and here is the summary, more or less:

Mosey about 1 mile over to the Clover Hill football stadium.

COP warm-up by Jville, including SSH, DonQuiote, 4 minutes of planks, arm circles

Honeymoon Q. Mosey to picnic tables. Dips, incline mericans, dericans.

Wilson Q. Mosey onto football field. Mary, including LBCs, cross-leg LBCs, rosalitas, dollies, pickle pounters, supermans, planks.

Jville Q. Chiabatta bearcrawl / crawlbear

Mosey back to SF. Single count merican ladder from 10 to 1 (wide->regular->diamond->repeat to 1).

COT.

Moleskin. It was just beautiful this morning. We managed to sweat despite the cool temperatures. I learned what exercises people do not like. Wilson was not thrilled about the long moseys this morning. In fairness to him, however, he did go on a run with his LOML at 10p last night. He also called for a 1 min plank during Mary, asking me to time. He then cut it short after 40 seconds, declaring that he was Q. He did not indicate whether he did any activities with the LOML last night involving sustained planking.

Honeymoon is not a big fan of bearcrawls, especially when delivered in a 8-loaf Chiabatta. It sounds like we need more of those at SOT.

I was grateful that Honeymoon did not pull out the round of 30 successive burpees this week. Those popped my gimpy knee last week, knocking me out of about 1/3 fo the workout. He was kinder to me this morning.

Great workout this morning, SOT PAX. Jville

PS — DONT FORGET TO EMAIL OR TEXT ME IF YOU PLAN TO ATTEND THE 2.0 WORKOUT AT GRIDIRON ON SATURDAY. I NEED A HEADCOUNT OF KIDS TO MAKE SURE WE HAVE ENOUGH TREATS ON HAND.

7 gather SOJ @ SOT. No assigned Q. 5:30am

(Döner Kebab) Mosey. COP: SSH, B&Ws, Merks, IWs, Planks, Elbows to Hands IC, Rosalitas, LBCs

(Honeymoon) Mosey. Tracers. Ring of Fire (10 Merks). Repeato. Mosey. Spartan Penalty: 30 Burpees OYO. (Jville down. Jville out.)

(Wilson) Partner – Love Hill: lunges, walkout merks, broad jumps. Mosey. No Jville. Mary: Single Leg Lifts, APDs, Rosalitas, Dollies, Jville returns, Heels to Heaven, Superman

(Carmen Sandiego) Partner – BooYa Loops: IWs & Squats – up to 5. Little confusion.

(Döner Kebab) Freddies, Proctractor

COT – Jville.

NM
In true SOJ style, the PAX was not phased by no assigned Q for SOT and picked up right where NoToll left off yesterday with an impromptu Hot Potato. YHC took initial command then passed the Q around. TClaps to Carmen Sandiego for his creativity during the final 7 minutes, prefacing his called exercise with the title of this BB.

Last week’s “Week of Johnsonville” may have taken its toll on its namesake after Jville heard something pop in his knee during the Spartan Penalty. Take it easy Jville. YHC hopes you just went down to ensure that Wilson had even numbers when his name was called.

Good luck to Honeymoon as he reunites with his F3 Mooresville Brothers to take on the Charlotte Spartan Race this weekend. Kick ass.

Announcements:

SOJ PAX are looking forward to new AO offering this Friday for a bootcamp @ Bettie Weaver ES.

Lab Rat is spearheading the F3 Leap to Charlottesville. Email F3charlottesville@gmail.com w/ contacts and other interested Cville parties.

GridIron will host a 2.0 & M-friendly scavenger hunt bootcamp on Saturday Apr 15, the day before Easter. Jville will be reaching out via PreBlast to try and get a headcount.

Stay safe in tomorrow morning’s forecasted storms.

6 Southside regulars posted shook off the soreness from Murph Monday and J-ville’s Jamboree yesterday to post at SOT for some hump-day camaraderie and deep gloom.  YHC, being especially sore, had a little something different in mind for Rebound Day at SOT.  I hope Splinter would approve.  It went something like this:

Mosey to the deep gloom of the track and one lap around to wake all body parts.

Circle up in asphalt area at the end of the track for COP (all IC):

• SSHs x20
• DQ x15 (I think – lots of mumblechatter given the painfully slow cadence)
• Imperial Walkers x15
• Arm Circles 10 small, 5 large; forward and reverse
• LBCs x20
• Flutter Kicks x20

Mosey around the school to the main entrance (waiving to the lovely bus driving applying her make-up while filling the gloom with noxious fumes) and congregate on the steps for a Triple-check, including box jumps, Freddie Mercuries and a short run.

Mosey around the back of the school to the basketball courts where YHC had stashed a basketball for the REBOUND portion of the workout:

• Classic tip drill with a penalty for a break in the chain.  If the ball hits the ground or we otherwise lose rhythm = 5 Burpees.  After an immediate break (caused by YHC) and 5 burpees, the PAX got it going pretty well.  All told, in about 5 minutes of the tip-drill, we did 20 burpees.
• Line up on the sideline of the first court for the Weave – 3 PAX perform the weave down and back across all 4 courts.  Remaining 3 PAX plank-o-rama until it was their turn to run the Weave.  Our weave needs work!
• Lineup on the baseline for the Wilt Chamberlain (straight from the Exicon – look it up) – sprint to other baseline and perform 100 LBCs, sprint back and perform 100 Squats, Sprint and 100 1-ct Flutter Kicks, spring and 100 Lunges (counting each leg).

Mosey back to the VSF for 3 minutes of Mary — Hello Dolly; Rosalita and American Hammers

Number-rama; name-a-rama and COT with YHC taking us out.

Announcements:

• Wilson’s golf tourney for Galactosemia – May 19th – sign up, donate, show up
• River Run reverts back to a run Monday, April 3 and the new bootcamp (#TwinTeam) kicks off Friday April 7
• Several new AOs in the works for DaVille area folks
• Off the books running opportunity – 0600 Sunday morning at Urban Farmhouse near Midlothian Coal Mines & Library — see Honeymoon or Rosie

NMS:

Well done today gents.  YHC was sore as hell when he woke up this morning, so a kinder-gentler beatdown was in order.  However, it certainly got my blood flowing and a sweat going, so I hope you got what you paid for!

Wilson and YHC are participating in a parents basketball game tonight for a St. Edwards school fundraiser – thus the theme.  Hopefully we will not need to employ the Weave.  If you want a good laugh (or the help us limp to our cars at the end of the evening), we will be at Trinity from 6-8.  Come bye – $5 to get in.

Thanks for letting me lead this morning fellas.  Our SOT group may be small, but it is strong!  A pleasure to lead such a fine group.

No more Gumbo for you!

The gloom of SOT brought 5 gritty F3 veterans out to get better and stronger on a beautiful 50 degree morning.  YHC showed up a little early to “make sure the track was still there.”

THANG

Slow mosey 1 lap around the track and stop at the paved shot put area.  Warm up with SSH, DQ, Copperhead Squat, Arm Circles, and Freddie Mercuries.

Tire Flippin’ Fun

2 men on the tractor tire, flip up to 8 times.  Other 3 do box cutters, hand release merkins and squats.  Rotate 1 man at a time after set # of flips completed.  2 rounds

More Tire Flippin’ Fun

Mosey to the track entrance where there were stacks of smaller truck tires.  Everyone grab their own, flip it to the track.  Pause for Mary, LBC, Heels to Heaven (Homer to Marge for Honeymoon in NC).  Flip your tire back to the starting point and return it to it’s home.

Up to the tennis courts.  Partner up.  P1 Bear crawl to net and back, P2 burpees.  P1 Lunge to net and back, P2 Dollies; P1 Crab Walk to net and back, P2 Monkey Humpers.  2 rounds of each.

Down to the hill beside the courts – Triple Nickel.  Run backwards up the hill, 5 Moses Malones forward down the hill, 5 merkins.  Repeat 3x

Ring of Fire – Hold Al Gore, 5 shoulder presses w/ tire, Round 2 10 presses.

One Lap around the track to close it out.

Announcements –

Golf – Wilson 5/19

RiverRun AO change – Rosie, more info to come soon

MOLESKIN

When Wilson and Honeymoon pulled up in the ‘Vette, YHC was coming back from the track.  After catching YHC checking out the track and the initial lap the PAX may have assumed a run heavy workout.  Not so, although my legs feel like it was.  YHC needed to make sure the tires were still around and accessible to make sure everything would work according to plan.  Glad I had Carmen San Diego flipping the tractor tire with me, seems we may have found his F3 super power.  McRib and Honeymoon, 2 SOT tire flipping virgins were surprised by the weight on their first round but quickly regrouped and modified as needed (Honeymoon reciting the disclaimer to the hecklers).

Wilson’s 4th F was in full effect all over the AO today, maybe the weight of the tires pushed it out but maybe it’s time to try some probiotics, mix in a yogurt every now and then?

I hope the PAX enjoyed the curveball, WDog has sandbags but SOT has the Tractor Tire and now many smaller tires that can be put to good use.  Carmen reminded us that a tire, when placed on its side, rolls  and makes movement easier than flipping…maybe next time.

Well done today gentlemen.  Until next time.

Five of the faithful posted at SOT on a bitterly cold, windy morning. Johnsonville (YHC) brought out the SF, and the workout went something like this:

THANG —

brief warmup with ssh.

ElizabethWarrenRun 2x around school counterclockwise with lead runner carrying Old Glory and the trailing runner counting to 20 from the time of the last flag handoff to the time trailing runner breaks forward.

20min standard RVA Old Glory (20x mericans, 20x jump squats, 10x burpees, 20x WWII situps).

ElizabethWarrenRun 2x around school clockwise with lead runner carrying Old Glory and the trailing runner counting to 20 from the time of the last flag handoff to the time trailing runner breaks forward.

COT with YHC taking us out

ANNOUNCEMENT —

Murph Monday at RiveRun on 2/27

MOLESKIN —

Old Glory had been done at SOT last week. YHC was not able to think of a good reason not to repeat. We did slightly alter the mode of running laps before and after. YHC threatened to do it again next week, but Rosie slipped his name onto the singup sheet.

Seeing us run laps single-file with a flag-carrier, the bus drivers must have taken us for a pack of lunatics (rightfully).

The icy wind was whipping from every direction. Occasionally we were shielded by the school. Most times, we faced a brisk headwind. I don’t recall feeling a tailwind anywhere.

Rosie appeared in shorts and a thin shirt for one of the bitterest mornings of record, sporting tanned legs from his recent trip to the Dominican Republic. He was the chief lunatic.

Great job pushing yourself out the door this morning and pushing through successive Old Glory!

Jville

4 strong broke from the fartsack and didn’t let the forecast for rain deter them from posting for a beatdown.  For day 3 of Gumbo’s Q week, YHC brought back a bunch of basics (aka “adding the veggies”) for gold old hump day beatdown.  It went a little something like this:

Mosey to the tennis courts to start things off with some tennis court tracers across the 4 courts (making Lab Rat proud).  Stop at each end for 25 Donkey Kicks OYO.

Circle up for some COP — DQs, Hillbillies, SSHs, Crab Cakes, LBCs, Merkins

11s – box cutters and WWIIs with a run across the 4 courts in between sets

Plank-o-Rama

Mosey over to hill by tennis courts for the Triple Nickel as an ode to LugNut – 5 Bobby Hurley’s (slap the floor and jump squats), backwards run up the hill to the fence, perform 5 Moses Malone’s at the fence, then run (forward) back down the hill.  Repeat 5 times.

Mosey to bus loop for Catch your Partner – one PAX bear crawls while the his partner runs the opposite direction.  Flapjack when you meet your partner – 2 rounds.

Mosey to the school for a minute of BTTW.

Quad Check – People’s chair, Flutter Kicks, Jump Squats and Run to the tree and back — as many rotations as we can until time is up.

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

NMS:

YHC rolled over unprovoked at 4:43 a.m. this morning and was ready to go. Day 3 of Gumbo week, time to get over the hump.  The Wilson-Honeymoon clown truck rolled in, followed closely by DK and the PAX was set.  Mumblechatter (coming out of both ends) was high this morning and the intermittent periods of wind and rain provided some extra challenges.  But the PAX pushed through.  DK crushed the 11s, leaving the rest of us in the dust.  Wilson was none to happy with YHC’s design of the catch your partner and voiced his frustration calling it a bear craw to no-where.  As punishment he left his ape-style bearcrawl hops in the truck and wouldn’t entertain the PAX with his gracefulness.  Honeymoon pushed through a head cold, but the BTTW proved to be too much pressure so a you v. you audible had to be called. All in all, a great morning and a great start to the day.  Thanks for helping YHC build the pot of Gumbo this morning men.  I appreciate the effort and fellowship.  Thanks for letting  me lead.

No more Gumbo for you…until the Circus!