Tag: Source of Truth

The fellowship was strong at SOT as 6 faithful showed up for an international space station viewing with some bear crawls, crab walks and a few other things worked in.

THANG

Mosey to the sidewalk beside the school for a warm up, no mile to start today.

SSHx25, DQx10, Helicopterx10, ArmCircles x15 F/R, Mountian Climber x15, Side Plank Dips x 10 each side, Freddie Mercury x15

Step up to the curb for some curb crawls, up to 5, repeat 5 and come back down.

Mosey to the basketball courts for 11s

Round 1 – Monkey Humpers/Box Cutters, snake from the corner of one court to the next, run the long side, lunge the short side

Round 2 – Bobby Hurleys/Crunchy Frogs – Run the long side, crab walk the short side

1 suicide because Basketball/March…Mosey to the gloom of the track for Mary and Space Station viewing – 40 LBC, 10 1-leg APD, 20 Dollies

Mosey to the track straightway and partner up for Love Track

100 yards, Partner 1 runs the straightway, Partner 2 broad jump burpees until Partner 1 comes back, repeato for 100 yards.

Take a lap – audible half a lap. 20 merkins then AYG sprint to the path off the track 130 yards (ish) Slow mosey to the flag

NMM

DK sent a text to a couple of us last night that the International Space Station was going to be visible at 6:04 am.  Thinking he was going to be there for the sighting and knowing that SOT has some excellent low light gloom, YHC planned around this.  No DK sighting but we are pretty sure we saw the lights of the space station traveling over us during Mary.  It was on the right path at the right time so that’s enough confirmation for me, next time we’ll bring a telescope.  Gumbo was sure DK and Chicken Whisperer were home thinking up names for FNGs.

YHC can’t resist a little running but after the last 2 days it was time to travel using some other F3 methods, bear crawls, crab walks, lunges and broad jump burpees seemed appropriate.

Five of the 6 PAX there this morning were present for Murph Monday and Old Glory Tuesday.  All 5 strongly considered fartsacking but knew the others would be there.  It’s that accountability and fellowship that keeps you coming back despite the sore muscles and tired legs.  One of these days McRib is just going to lay on his horn in Bobber’s driveway to get him out to another AO.  Although stories of the Murph and Old Glory might not help.

Announcements:

• HDHH 3/15 Casa de Splinter – See the backblast and sheet to give him a headcount, Ms and 2.0s welcome
• March challenge – Kettlebell Swings – spreadsheet is up
• Runs – Ragnar/Toga, SmokyMountain/Swirly, Belmonte/TYA

Great job pushing it again today gentlemen.

Six men chose to leave the comfort of the fart sack to brave the balmy, gloomy AO known as SOT!

At 5:30 sharp the PAX followed YHC on a short mosey to Clover Hill High School for what YHC hoped to be the workout he had envisioned a week ago!

COP:

SSH, Merkins & Imperial Walker

Move over to the bleachers for some bleacher work.

Partner up (thankfully there were 6 PAX) for partner bleacher work. One runs up/down while the other does the following exercises for all 8 stairways for a total of three rounds.

Round 1 – Incline Merkin, Decline Merkin, Dips & Merkin

Round 2 – Bench Leg Lifts, Body Ups, LBC’s & Box Jumps

Round 3 – Snake – Up/down all 8 stairways then repeat on the way back to the beginning.

Gather at the base of bleachers for a group Merkin. I saw this on the internet and thought it would be cool to try………….not so much. But, it was fun to hear the mumble chatter about having to put your feet on a PAX member to do Merkins. I’ll keep trying and Honeymoon stated he knew what I was trying but chose not to take over and let me learn by failing. Gee thanks!

Mosey back to VSF for a short session with Mary. LBC’s, Superman & Alabama Prom Dates.

COT – Name/numberama & YHC took us out……….It’s me God, Wilson!

Moleskin:

Last week Honeymoon & YHC ventured off the normal AO to try something different. The rain last week proved to be bad for running on aluminum bleachers. Neither of us were totally pleased with our performance. So this week YHC hoped to have more PAX and no rain to try it again. YHC also wanted to keep up with the recent trend of venturing off the normal AO’s! Thanks to McRib & Honeymoon for selecting round 2 & 3 exercises. They both proved to be a challenge. YHC thought that the dry conditions would be ideal for the bleacher exercises, but quickly found out that even without rain, vertigo can show its ugly head. A few of us either almost wiped out or did. Glad everyone escaped with nothing injured.

YHC like to post videos on the backblasts. As I was searching for a video for bleacher fails, I came across the attached video. I not only almost peed myself, but found it to somewhat applicable to YHC skill set for evacuating open air spaces. While I wanted to show epic bleacher fails, I hope the attached video will make some laugh as it did me!

Two men showed up in a truck and waited to identify headlights……………. It would appear these two would be the only PAX today. So be it.

Wilson took Q and started running (I know right!) We went onto Old Hundred then towards Clover Hill High School.

COP:

SSH, Don Quixote, Wall sits

Mosey to the bleachers for another version of running. Partner up…….

One runs up and down the bleachers while other PAX does exercise. Move down the bleachers running at each railing. 1st – Merkins, 2nd – Incline Merkins, 3rd – Decline Merkins & 4th – Dips. There are eight railings so it was done twice.

Mosey back to SOT for some Mary. Run around school to complete the workout.

Moleskin:

Honeymoon & YHC showed up at SOT in plenty of time to ensure the bus driver completed his thorough check. Now that his bus is safe we can get ready to start our journey. Once we realized we were alone we took a second to work through the emotions of being abandoned at SOT (rumor has it Gumbo took Q at WDog), we took off. While I dislike running, I understand we MUST do the things we dislike if we are ever to improve. Bleacher work it is. The struggle today was to stay upright on the aluminum bleachers in the rain. We both came close to falling and meeting our maker (ok – a little over dramatic, but scary none the less)! It was a simple workout today, but effective.

Nine redwoods posted at Source of Truth this morning for some physical work. Johnsonville (YHC) planted a VSF and took the Q. This is how it went down, more or less:

THANG:

COP warmup with 30x SSH, 30x imperial walkers, 25x don quiotes, 25x freddie mercs, 30x front arm circles, 30x back arm circles, 10x large arm circles each direction.

Mosey to nearest school entrance with 4 kettlebells for later. Plank sequence. COP 8 count body builder burpees pan pax.

Mosey around to front entrance of school. COP with merican ciabattas.

Mosey around to main entrance of school (inexplicably around back). Box jump ciabattas on steps and side walls. Donkey kicks ciabattas against brick wall.

Mosey around to basketball courts. Plank walk ciabattas back and forth along lane lines. Crab walk along length of basketball court. Reverse crab walk back.

Mosey to front of school for what was intended to be a classic triple play including wall sit, kettlebell swings, and a run about 200m each round. Unfortunately, YHC ran out of time after the 2nd round. Thus, sequence is more accurately referred to as a “triple double.”

COT with YHC taking us out.

MOLESKIN:

It was ciabatta day at SOT with very little running (other than routine moseys to get around the AO). YHC has been working through lower ITB problems, so no repeats or sprints were required today. KevinBacon (McRib) got in his 1 mi. pre-game run on the track prior to our ciabatta-fest,

After the arm-circles, someone mentioned that they were glad no mericans had been thrown into the mix. Oops. We went directly into body builder burpess, followed a round of merican chiabatta. F3 Tip of the Day — It is generally ok to think those thoughts, just make sure you don’t verbalize them.

Gumbo was shredding the box jumps. YHC was able to sync up with him for a few rounds, but it was too much for all 8 ciabatta rounds.

We threw in a little bit of kettlebell work this morning but ran out of time. Circus Maximus has been well attended lately, but there is room for more. Many of us have extra loaner kettlebells. Come check it out!

Thanks for giving me the opportunity to lead this morning.

Jville

It was a dark chilly morning in January, and the clocks struck thirty when five brave men entered the gloom. To their surprise no Q was assigned. Wilson took the lead and here is how the time went……..well something like this as there was no weinke!

Mosey to front of school for COP

LBC, Superman, Pickle Pounder, SSH & Don Quixote

Mosey to side of school for triple check, but first LBC, Superman, Pickle Pounders. Partner up one runs and the other does box jumps, wall sits & merkins.

Mosey to access road by side of school for like hill, but first LBC, Superman, Pickle Pounders. Partner up one runs to end the other does lunges, walkout merkins & broad jump burpees.

Mosey to basketball courts for some suicides, but first LBC, Superman, Pickle Pounders. 1st round regular suicides. 2nd round 5 merkins at each line. 3rd round……but first LBC, Superman, Pickle Pounders – backwards run suicides.

Mosey to bus loop for some mary to finish the morning. LBC, Superman, Pickle Pounders & Cross Leg Lifts.

Short Mosey to VSF, number o rama, name o rama and YHC took us out!

Moleskin

On the ride to SOT Honeymoon & I wondered who was the Q. YHC is still feeling the effects of the CSAUP & Murph Monday so I was wondering if we were going to run today. Never told Honeymoon – dude have you seen that guy run? Gotta keep my image up…..LOL We got to AO first and started to call out the cars as they arrived. Was bummed not to see Aisle 5, Rosie or Lugnut, but we pressed on. Gumbo & McRib both knew no Q was assigned so they immediately stated they would. Imagining I was on Celebrity Apprentice I boldly stated “I got this”! Without a weinke! Shortly into the run I was scrambling to figure out what to do. I might have answered my question..do I just make them run for 45 minutes on the track? I dug deep and came up with what is above. Might not have been as smooth as I wanted (Honeymoon would not stop the mumble chatter during COP) I might have barked at him, but I would have it no other way! As we worked our way around the AO I kept thinking of what I am challenged to do, so I did those things. Like running. We did approx. 600 LBC’s today. Just because!

Have a great day and I look forward to being in the Gloom with you fellas!

This morning 7 Southside RVA stalwarts and 1 cotter enjoyed the muggy and foggy conditions at SOT.

Here is what went down.

CoP

• 20 X SSH
• 12 X Don Quixote
• 20 X Imperial Walkers
• 15 x Arm Circles
• 10 X Windshield Wipers
• 10 X Merkins

Mosey to first street light at large bus circle

Ascending Burpees at each Street Light 1 to 8 (Running Forward)

Descending Burpees Merkins at each Street Light 8 to 1 (Running Backwards)

Mosey to Bball Court 

Catch a Bear 

• Partner 1 – Crawl Bear down bball court
• Partner 2 – 10 Diamond Merkins then Bear Crawl to catch Partner 1
• Repeat for 5 rounds (50 Diamond Merkins for each partner)

Catch a Crab

Noah’s Arc (a Splinter Reboot)

• Using the Lugnut track on the bball courts each pax member planks facing partner.  PAX performs 2 merkins, then 1st 2 partners sprint around the lugnut track.
• Repeat until all PAX performs one lap.

Mosey to Stairs at Front of School for 5 minutes of LBCs

Mosey to front circle for Partner Runs

• 1 – Flutter kicks AMRAP (Switch to LBCs after 2 rounds)
• 2 –Run lap around circle

Mosey back to VSF

COT

Numberama, Nameorama, Announcements

• CSAUP this Saturday 1/21 (See Pre-blast and respond if you plan to attend)
• F3RVA PodCast is now up (See Pre-blast – Audio Needs Work – Wilson)

YHC Took Us Out

NMM

Above 50 degree temperatures are rare for January mornings and this AM served as a nice break from the cold. It was also warm enough to allow for Wilson to shed his LBTs for the workout.  Shortly into the workout the PAX was likely wishing that Wilson had more coverage in that area as his 4^th F started strong during COP.  In responding to inquiries about dinner last night, Wilson informed the PAX that he dined on Ramen noodles.  This prompted significant mumble chatter and questions on whether Wilson was back in college.  This chatter and laughter also disrupted YHC’s count, which was obediently maintained by DK (thanks DK).  Throughout the remainder of the workout this trend continued as if a foghorn was blowing to notify the rest of the PAX of Wilson’s presence.  The warm weather also brought a cotter back to SOT as it allowed for Bobber to break from F3 hibernation and get in some good work (Welcome back Bobber…the cold is really not that bad J).

YHC also decided to pull a few audibles this morning.  The first of which came after the ascending burpees.  YHC had considered doing descending burpees but was especially winded after the ascension and changed to merkins…if you can’t do it…don’t Q it.  The 2nd audible came after Catch a Bear.  That was especially tough as no breaks were planned between each partner rotation.  The plan was to move into Catch a Crab after that, which would have involved crab cakes and forward and backward crab walks, but YHCs shoulders had other plans.  Also during this it was evident that Wilson and Rosie had explored almost the entire set of bball courts and probably needed a break from hand walking.  Not wanting to give the shoulders too much of a break, YHC then led the PAX to perform Noah’s Arc.  This was a reboot of an exercise Splinter led during a Dogpile last year, and YHC had wanted to include this at SOT for some time.  After the shoulder blast at the Bball courts the PAX moved into some catch up work on LBCs w. 5 minutes of them.  Hopefully that allowed for some good catch up for those committed to the monthly challenge.  Last exercise was a partner check which involved running and some good ab work.  YHC partnered with Wilson during this exercise and was warned by Honeymoon of the Ramen odor that Wilson left behind during each rotation.  Silent foghorns are the worst.

There was a fair amount of mumble chatter after COT about the F3 RVA Podcast.  YHC has checked out a few of them and can attest that they are very entertaining and informative.  Case in point came this AM as during a particular tough part of the workout, YHC was inclined to ask LugNut if he was ‘feeling ok’.  Thankfully, YHC had listened to episode 3 and  was informed that this question may trigger a medical incident for Lugnut.  Potential disaster averted.

Men, as always, it was a pleasure and honor to lead you all this AM.  Thank you for indulging the many varied exercises and YHC’s lead today.

Till next time.

McRib

3 brave souls escaped the fartsack and showed up at SOT for some light calisthenics all gear toward avoiding the remaining ice at SOT and crushing some LBCs.  At least we crushed some LBCs…  Here is how it went down:

Mosey to the adjacent parking lot for COP:

• SSHs x20 IC
• DQs (Swirly style) x10 IC
• Imperial Walkers x20 IC
• Copperhead Squats x10 IC
• Arm Circles – just small x10 IC forward then reverse

Slaughter Starter – 20 Burpees OYO

5 Minutes of LBCs – 1 minute of LBCs followed by 15 seconds of rest repeato x5

Mosey with kettle bells to the front of the school for some kettle bell, Circus Maximus inspired triple checks

First Triple Check included, run around the bus loop (and slip and bust your ass if you are YHC), two-handed KB Swings with 25 lb KB and Goblet Squats with YHC’s shiny new toy (a 35 lb KB).

Second Triple Check, included one PAX performing 100 LBCs as the trigger-man for the switches, upright rows with the 25 lb KB and shoulder presses with the 35 lb KB.

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

Announcements — CSAUP Frozen Triangle Jan 21 – be there for some or all…just be there.

Moleskin:

YHC has been fart (smart) sacking Monday and Tuesday given the icy conditions fearing that I would certainly find the icy patch and bust my ass.  Karma is a bitch as I found the only dangerous icy patch on our run today and hit the deck.  Point taken, Karma.  You win.

Also, YHC couldn’t resist the chance to take his shiny new 35 lb Kettle Bell out for a whirl.  Thanks to Amazon for delivering it last night…I know McRib and Carmen certainly thank you.

Way to work this morning men.  A pleasure to lead as always.

No more Gumbo for you!

 

A fearless 7 posted for an SOT beatdown. YHC came in hot, dropped off a KB coupon in the bus loop, parked up, passed the SF to Wilson to plant, and the beatdown went something like this.

THANG

Slaughter Start: 20 burpees OYO

COP: SSH, Bob & Weave, DQs, LBCs, Merkins

Mosey 30 ft, line up head to toe for a Bear Crawl Snake: guy in back snakes through planking PAX. Repeat x3

Mosey towards side of school. Stop for Jacob’s Ladder: run up hill, perform 1 burpee, run back down, perform 5 copperhead squats. Repeat x 10, alternate between 1 burpee or 2 burpees at top. 5 burpees at top for the last pass.

Mosey to bus loop for Death Curb Crawls: Curb crawl as a group, 2 merkins each side, 1 member of PAX performs Death Crawl (forward & backward) w/ KB, pass KB to guy to the right

Mosey back to SF w/ KB for 500 LBCs: 10 rounds @ 75seconds, 50+ LBCs per round

Run 2 laps around bus loop and Al Gore waiting for the Six.

NM

Welcome back Carmen Sandiego. The first 30 min of this workout was no joke…lots of bear crawls. Way to stick with it. McRibb thinks we burned more calories than normal in those first 30 min.

YHC took full advantage of Qing during the LBC challenge…and we should have banged out 550+

The KB was a fun addition to the SOT mix. Hope you’ll come out to Circus Maximus for more KB fun

The weather this morning was especially nice…and we were all sweating by the end of the Bear Crawl Snake.

Announcements:

Jan 21 – Sunny & 70 CSUP

4 SOT regulars & 1 returning visitor from the West End gathered at Swift Creek Middle School for a holiday beatdown that went something like this:

THANG

Mosey to front of school.

COP – SSHs, DQs, Tempo Merkins, Hello Dollies, Plank Dips

Mosey to right side of school.

Conveyor Belts:
1) Bear Crawl + 10 Copperhead Squats (Repeato)
Plank-o-rama
2) Crawl Bear + 10 Monkey Humpers (Repeato)

The Cooper (modified)
10 burpees, 10 merkins, 10 squats then run lap around parking lot medians
Repeato, reducing by 2 reps each time

Mosey to left side of school

4 Walk Walkers

Catch Me if you Can
Partner up: 1 partner runs to catch other partner performing exercise.
3 Rounds: bear crawl, walking lunge, walking imperial squat walkers

COP – Plank, Peter Parker, LBCs, BoxCutters, Cross Leg Lifts

NM:
Great to see Splinter post to “the other side of the river.” Good luck with your bathroom demolition project!

Wilson was missed. Gumbo was disappointed not to see the Wilson/Honeymoon clown car.

McRibb dominated the modified Cooper.

Squats & Monkey Humpers are no joke when combined with a Conveyor Belt

Good work gents.

Looking forward to the CSUP on Jan 21.