Tag: Source of Truth

A frosty five beat the fartsack on the longest night of the year to post to SOT. With school on break no diesel fumes to keep us warm we moseyd to front of school after YHC found a soft spot to plant the flag.

COP – SSH,  Don Qs, Flutterkicks, Merkins,  Boat-Canoe, Arm Circle. Go to wall for 2 min of people’s chair.

Mosey to Basketball court for Hoop-O-Rama: 10 exercises at each of 8 hoops. Exercises were Merkins, Freddy Mercurys, Jump Squats, CDDS, Heels 2 Heaven, Tuck Jumps (aka Kangaroos). To finish we did 5 Burpees at each hoop. But bear crawl instead of run.

Mosey back for some Mary: American Hammers, Boat-Canoe, LBCs, then finish with Ring of Fire.

COT , Wilson took us out.

NMS – YHC wanted to Q SOT since he hasn’t been out there for a while. Was welcomed with a strong pax. Forgot what a great AO it is. Now that YHC is officially 39 it is just another short year to tolerate the hate in the COT.

Wilson and Honeymoon got more acquainted during the beatdown. With them living close to each other Wilson will have to go deep in the Fartsack excuse playbook to miss beatdowns. YHC was planning on using the track/field but was made aware of the 10 degree lower temp so we hung out on the basketball court for most of the beatdown. The burpees at the end were a hit, especially couple with the bear crawl. Always good to see Rosie smoked, a true sign that the Q has done his job.

We may not see Honeymoon out for a while as the pax tried to describe the phenomenon that is Man-o-Rama. YHC would love to say his RVA brethren is not always this goofy but that would not be true.

McRib shared he is playing at the Jefferson tomorrow afternoon. It sounds like they will be doing Christmas music but YHC believes there might a Footloose or other Loggins cover on the setlist. The band name is Kevin Bacon & the Riblets.

HDHH at Triple Crossing tonight.

 

 

 

4 regulars, 1 Kotter & 1 FNG assembled in the dry, cold air ready to begin their quest for the Source of Truth. Here is how their journey went down.

THANG

Mosey to front of bus loop for COP: SSH x 20, DQ x 12, LBC x 20, Flutterkick x 20, Hand release merkin x 15

Mosey to front of school for 10 minutes of Burpees

Mosey to side of school for Triple Check: Box jumps on stairs, 6 inch hold, run parking lot loop

Mosey towards back of school. Stop for 3 WallWalkers OYO

Mosey to basketball court for Taking & Thinking (“Ride” by twentyonepilots) : lung in place + squat jump on “Taking” or “Thinking”

Mosey to front of school for curb crawls up to 5, repeat 5 and back down (bear crawl + crawl bear)

Mosey back to VSF for 2 min of Mary: Dolly x 20, Freddy Mercury x 20

COT – Wilson took us out

Moleskin:

Welcome to FNG Carmen. Way to push it on your first F3 workout! YHC appreciates the Greek/Finish combination and European flair you brought to SOT this morning!

YHC had not seen Wilson in a while…good to see him back. Ask him about neighborhood parties in Summer Lake. Could be worth trick-or-treating there next Halloween.

F3 RVA almost lost Johnsonville today. YHC carpooled with Jville and arrived a few minutes late. Jville usually stands at the end of his driveway when YHC drives but not today. YHC pulls into drive, texts Jville to enquire if he’s coming, affirmative response received within the minute, YHC waits, YHC waits, stairway light turns on, door opens, Jville descends down his outdoor stairs too quickly missing a few steps and almost decks it, YHC realizes Jville is barefoot & half dressed with an armful of clothes. TClaps to JVille for rushing out of bed to take the SOT pain.

McRibb has another connection through Jville & McRibb’s brother-in-law or something…Kevin Bacon may need come back!

Rosie found some sleeves to wear.

Announcements:
HDHH on Wed of next week. Flashdance and/or Flatline have expressed interest in leading but have not committed.

3 brave SOT regulars took to the gloom to commemorate the 75th Anniversary of Pearl Harbor and to release some energy and sweat.

Here is my recollection of what went down.

The Thang

Mosey down to shot-put blacktop next to football field of broken dreams:

CoP

• 20 X SSH
• 21 X Helicopters (Typical McRib Miscount here)
• 20 X Hillbillies
• 15 arm circles forward and reverso
• 20 X LBCs
• 10 2ct Merkins

Railroad Tracks on Track – approximately 100 yds and return

• PAX holds plank while runner hurdles over each member.  Then runner planks at end and first planker runs and hurdles other planking PAX (native American run style).

25 Yd Circuit

• Bearcrawl from goal line to 25 yd line switch stop do 20 LBCs and bc back
• Lunge to 25 yd line stop for 20 diamond merkins and turn around lunge back

Mosey back to parking lot for 4 corners (Count in tribute to 75 year anniversary of Pearl Harbor)

• Corner 1 = 75 Merkins
• Corner 2 = 75 LBCs
• Corner 3 = 75 Mountain Climbers
• Corner 4 = 75 Jump Squats

Round 2 (Count in tribute to 21 US ships sunk or damaged at Pearl Harbor)

• Corner 1 = 21 Merkins
• Corner 2 = 21 LBCs
• Corner 3 = 21 Mountain Climbers
• Corner 4 = 21 Jump Squats

Mosey to Basketball Courts

Triple Check Suicides on Bball Courts

Round 1

• Partner 1 Forward suicide
• Partner 2 AMRAP Burpees
• Partner 3 AMRAP American Hammers

Round 2

• Backward Suicide
• AMrap SSH
• AMRAP Freddie mercuries

Round 3

• Sideway suicide
• AMrap ball dippers
• AMrap box cutters

Bonus round bear crawl to opposite baseline and sprint back
Mosey to Baby Raceway on Blacktop

Baby Raceway Plank and Sprint relay

• PAX holds plank while 1 runner sprints around circle.  Upon completion of circle, next PAX member recovers and sprints while others plank.
• Rinse and repeat

Mosey back to VSF

• 20 merkins
• 43 LBCs OYO
• In honor of the 2043 American lives lost at Pearl Harbor

COT

Numberama, Name-O-rama, YHC took us out

Announcements:

• Discussion of possible 3rd F opportunities
• VA Beach/Hampton Roads support – Rosie is leading this weekend

NMM

YHC was interested in trying to emphasize the significance of the 75th Anniversary of the Pearl Harbor attack in leading the PAX through SOT today.  YHC had considered the notion of leading an Old Glory, which had not been done in a while and seemed like a fitting patriotic theme.  Upon researching all of the ingredients for the Old Glory to take place, YHC discovered that there was a key item needed … that is the ever so important Shovel Flag.  YHC had not been able to pinpoint the location of a USA flag upon his recent move to a new home, and at this point it was too late to run to Lowes to get the materials to pursue a new project.  Therefore it was on to plan B.  Plan B =  combine many routines together to focus on covering as much ground on the AO and incorporating exercises that focus on as many body parts as possible (AKA The McRib Q BluePrint).  In addition, throw in some counts that align to statistics that will help us remember and learn more about Pearl Harbor.

So that’s pretty much what went down.  All in all the PAX worked really hard throughout and was able to stay together through each of the exercises.  This presented a nice opportunity for a lot of sweat fellowship, but not much mumble chatter was shared throughout.

Lastly, as YHC reflects on the commemoration of the event at Pearl Harbor, YHC finds himself thinking of the many sacrifices that have been made to preserve freedom in our country.  My humble respects go to those that have served and also those that have lost loved ones and have made that ultimate sacrifice.

Thanks for following my lead this morning and for indulging my sporadic and active Q.

See you next time.

McRib

5 regulars and 1 visitor (soon to be a regular) posted on a typical Spring morning…err, wait, it is the freaking last day of November…but it was 60 and raining at SOT.  We carried on anyway.

YHC was chef for the day and the menu was simple, yet effective: Ciabattas with Merkins chasers.  The goal was to get YHC to his 6,000 merkins goal for the month with 300 merkins today…the rest of the PAX was just along for the Feast.

The PAX moseyed through the rain to front of the school to find some overhead cover and to be in full-view of the security cameras posted around the front entrance.  The PAX immediately asked for a steady diet of APDs and Monkey-humpers to fill the B-roll footage appropriately, but YHC did not oblige.

Instead, the ciabattas included (among others) the following exercises, SSHs, LBCs, Jump Squats, Flutter Kicks, Ball Dippers, Freddy Mercuries, Box Cutters and Mountain Climbers.  Each exercise was completed for 8 sets – 20 seconds on, 10 seconds rest.  Then, after each set of exercises, the PAX performed 15 Merkins In Cadence.

Extra set of Merkins done back at the Flag  for a total of 300 Merkins

Number-rama, name-a-rama and YHC took us out thanking the good Lord for the end of the Merkin challenge, among other things!

Discussion ensued about 3rd F opportunities.  DK is going to reach out to The Doorways for another cooking experiment.  We will be sure to get Wilson (aka Chipotle) to clear his calendar for that one.  Honeymoon mentioned that his PAX outside Charlotte has cleaned a soup kitchen before – sounded like a good, low on logistics, idea for the future.

NMS:

YHC had two goals in mind – complete 300 Merkins to eclipse 6,000 for the month and not run too much today.  River Run and NoToll took care of my running so far this week.

The PAX seemed amenable, though the mumblechatter began early when the PAX realized YHC had the Q and Rosie immediately asked YHC how many merkins he needed to complete his challenge.  The answer (300) nearly sent some PAX back to the fartsack.  All persevered though.  YHC had to battle some rookie counting issues induced by McRib’s always entertaining counting, but YHC too persevered.

Always great to have a visitor.  Thanks for coming out Honeymoon.  We look forward to your permanent move to RVA and for you to be a regular in F3 RVA postings.

Have a great day men!  Thanks for letting me lead – always a pleasure.

No  more Gumbo for you.

Three strong mosey into the gloom

The Thang
Mosey to the basketball courts
COP
10 x Helicopters
25X SSH
26x Hillbillies w. Jville hops
26x LBC
20x Crab Cakes
26x Freddie Mercuries
Mosey around the corner to the bus loop

Jimmy Johnson
Ascending number of merkins at each light poll 1-24 in 3 laps.
Descending flutter kicks at each poll 24-1 in 3 laps
Total of 48!
Mosey to the gym entrance

Triple Check
BTTW, Plank, run around furthest sign
Mosey to the flag

COT

Moleskin
YHC learned today that McRib and Rosie both possess highly advanced mathematical skills. Not to mention exceptional athleticism.
Most of today’s sweat fest took advantage of well-lit and even terrain. YHC is hopeful to advance to more challenging topography in the coming weeks.
Great work men!

3 SOT Regulars and 1 SOT VQ took on the deep gloom of the frozen tundra to search for the Source of Truth.

Here is how it went down.

CoP

• 20 X SSH
• 10 x Don Quixote (slow)
• 20 X Imperial Walkers
• 20 X Flutter Kicks
• 20 X LBCs
• 16 2ct Merkins 

Bearpee Shuffle 

• Round 1 = Bearcrawl 30 yds and every 10 yards = 1 burpee
• Round 2 = Bearcrawl 30 yds and every 10 yards = 2 burpee
• Round 3 = Bearcrawl 30 yds and every 10 yards = 3 burpee
• Round 4 = Bearcrawl 30 yds and every 10 yards = 4 burpee

Touchdown Al Gore when Complete

Mosey to Bleachers

Lindsays

• Round 1 = 30 Dips and 10 Jump ups LBCs
• Round 2 = 25 Dips and 15 LBCs
• Round 3 etc.

Mosey back to goal line

The (Merkin Infused) Beast 

• Round 1 = Merkins (36)
• Round 2 = Squats
• Round 3 = Merkins (72)
• Round 4 = LBCs
• Round 5 = Merkins (108)
• Round 6 = Merkins (144)

Al Gore when done

Mosey to poles for Indigenous Pole Smokers (4 Rounds)

 Mosey back to blacktop for Mary

• 12 2ct Merkins
• Freddie Mercuries IC
• Alabama prom dates IC
• Hello Dollies IC
• Rosalitas IC

Mosey back to the flag.
Numberama, Name o Rama,
Announcements

• HDHH at TYAs
• Hampton/Va Beach Q Schedule

YHC took us out

NMS

The gloom is extreme at SOT.  There are diesel engines fuming in the air when you get out of your car…a 10 degree drop in temperature as you make your way into the tundra towards the football field of broken dreams…pine cones motivated to take out F3 brethren…and frozen benches waiting to drop anyone seeking to attempt a jump up or step up.  The truth about the Source of Truth is that conditions are tough and treacherous.  All of this was quickly realized as YHC got to the AO early to assess the terrain and perform a sweep of any suspicious pine cones.

YHC was also excited to see Lugnut there eager to get back into the game after the infamous pine cone incident two weeks earlier and wanted to ensure that the AO was properly equipped and safe to execute the expected plan.

After COP, there was much question from the PAX about the odd number of merkins that were performed.  That suspense was kept in check as we performed the BearPee Shuffle to get right into it.  The football field of broken dreams became the venue for this exercise.  The initial plan was to use the yard markers for identifying the 10 yard increments, however, they were marked in dark red, so it was virtually impossible to find them in the dark.  Luckily, Rosie was motivated to be in the front and became the compass for the PAX on when and where to perform burpees.

Then Lindsay made her return to SOT.  The initial plan was to get some leg work in here, but that plan changed quickly upon discovery of the thin coat of ice and condensation on the bleachers.  Therefore, a quick audible was made to install LBCs in its place.

Next up was the Beast, and YHC wanted to ensure that we got in a fair amount of merkins to include in the challenge for the month.  The initial plan was to go all in on them for the entire beast, but the bearpee shuffle had already fatigued the PAX (mainly YHCs shoulders) therefore, the decision was made to alternate until the last 2 rounds.  All in all, this brought the presumed merkin total to 160, before Rosie informed the PAX that the CPA Q (YHC) had miscounted the merkins and the amount was really 176 (YHC forgot to count the 2ct in COP).

The indigenous pole smokers were performed upon the frosty grass at SOT.  This provided significant numbing of the buttocks region for each PAX member, but was a welcome transition from the running and merkins of the Beast.

Lastly, the PAX was able to successfully complete 200 merkins for the morning during Mary and also significantly work and ice other parts of our bodies that were aching from this morning and weeks postings.

YHC was honored and humbled to lead this morning and happy to finally take on the SOT as a Q.  Thanks to the PAX for following my lead this AM and for providing strategic guidance on exercise safety and accurate merkin counts.

McRib

Six men showed up and five men entered the gloom together to face an opponent that took a brother out.

The Workout:

COP:

Mosey to the track – SSH, DQ’s, Helicopters, Imperial Walkers

Short mosey to the straight part of the track for Wilson’s version of the Suck.

Four stations (Merkin, LBC’s, Diamond Merkin & Flutter Kicks) with a person running a 1/4 mile loop. X3

Circle up for a quick ring of fire (10 merkins) and 6 minutes of Mary (various exercises)

The Moleskin:

From the title of the workout, I am sure you gathered something went wrong today! Lug Nut was working on extra credit with his M (mind out of the gutter please) and had committed to do the mile a day challenge with her. During his mile a pine cone came out of nowhere and attacked his ankle. The pine cone won that round sending Lug Nut home to ice a twisted ankle. Recover quickly Lug!

During the first round of the Suck, Gumbo hunted down the pine cone and took care of it. The story was amazing and will likely be a movie soon! YHC enjoys the format of the Suck and will be bringing it to other AO’s soon! Like Saab at WDog YHC chose to go heavy on Merkins. I would like my brothers to get the extra work out of the way so they can relax! McRib put up some serious numbers somewhere around 385 (also a bus number) and Gumbo was not far behind in the high 200’s. Not much mumble chatter today (most coming from YHC).

One thing to note – YHC did hid first Q with NO weinkie. I’m in withdrawal!

Have a great day fellas – see ya in the gloom!

Four of the faithful posted in pitch blackness this morning at #SOT. There was a chill in the air, and all waited in their cars until the appointed time. Johnsonville (YHC) planted a SF and took Q. Here is how it went down, more or less:

Mosey to soccer field inside track. Squint to see anything at all.

COP warm ups with SSHs, Imperial Walkers, Scap Merkins, Hillbillies, Low Slow Squats, Flutter Kicks, and LBCs. Ala Rosie, do burpee ladder between sets, starting with one and increasing to seven.

Mosey onto track. Merkan mile pausing after each set of 25x Merkans for plank variations and to regroup.

Native American run along sidewalk to basketball courts.

Pair up for Lazy Dora variation with each pair doing 100x merkans, 200x LBCs, and 300x squats. Instead of running or planking, the non-exercising partner did crab-cakes.

COT with YHC taking us out.

Announcements:
— PLEASE HEADLOCK MEN IN VIRGINIA BEACH AND OTHER AREAS OF TIDEWATER Send names and email addresses to HamptonRoads@f3nation.com.
— If you are willing to take a VA Beach road trip, then talk to Toga, Bleeder/TYA, Hardywood, or Rosie to get a spot on their teams.

Moleskin:

This was a tough workout, and men attacked it with no complaints and good form. Wilson attempted a little bit of mumble chatter, but the PAX was not about to be distracted from their gloom.

It is good at SOT to always move away from the parking area as fast as possible to avoid carbon monoxide poisoning. We did that this morning, and did not returneto the SF until the very end.

Great job this morning! Jville

5 SOT regulars posted this warm Fall morning for some SOT gloom to get the blood moving.  The PAX was greeted with the lovely sounds and smells of SOT, including the refreshing bus exhaust fumes that really get the juices flowing.  YHC’s weinke was full so I spared the PAX of the daily mile and got it taken care of before the workout.  YHC came in hot off the track and the workout went something like this:

COP = The Gross – 12 exercises, 12 repetitions each, all IC:

• SSH
• Imperial Walkers
• LBCs
• Don Quixotes
• Copperhead Squats
• Flutter Kicks
• Hillbillies
• Seal Jacks
• Freddy Mercuries
• Crab Cakes
• Merkins
• Box Cutters

8-count body builders with Pan Pax count – around the horn 2x for a total of 10

Plank-o-rama for 2 minutes

Ciabatta – each included 8 intervals

• Round 1 – 20 seconds = merkins; 10 seconds = superman
• Round 2 – 20 seconds = Monkey Humpers; 10 seconds = LBCs — audible: for last 3 sets rest for the 10 second intervals
• Round 3 – 20 seconds = SSHs; 10 second  intervals alternated between Ball Dippers and Rest (4 of each)
• Round 4 – 20 seconds = Flutter Kicks; 10 second intervals alternated between Freddy Mercuries and rest

Mosey to the steps at the front of the school for The Super 21 with box jumps and WWII situps – or as much of it as we could finish in the time remaining.  The Super 21 involves 2 exercises and a ladder starting with 1 rep of each exercise (today – 1 box jump, then 1 WWI) and increasing the reps by 1 (2-2, 3-3, 4-4…) all the way up to 21 of each at the end.  Clearly, more time is required to complete the Super 21, but each PAX member completed between 10 and 13 of each exercise today.  This will come back again soon with proper time allotted.

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

NMS:

Lot of action today, and we learned that filling the 10 second rest periods in Ciabattas with another workout (even an easy one like Supermans) makes those hurt so much more.  Way to push through it all today men – strong work.

The Gross was a good way to start the workout and it got the sweat going.

Beware of all of the charm of SOT, including bus fumes, extreme darkness in some areas and, as Aisle 5 can attest from his run to the AO – falling acorns that will actually chase you in the darkness.

Announcements:

• HDHH – 5:00 p.m. at Hardywood (Zima’s and B&J’s place) – be there if you can.  No pre-workout, just 2nd F.
• Pick up a Style Weekly if you can – our very own Hardywood and his M grace the cover this week as they are featured (along with YHC and many other interesting people doing great things in our community) in this years Top 40 Under 40 — strong representation for F3RVA.
• Continue to headlock for F3-Hampton Roads and sign up to join a clown car for one of the upcoming Saturday workouts at Mount Trashmore.

Own the day gentlemen.

No more Gumbo for you!

Three total showed up to what turned out to be a cool, crisp & damp morning south of the river.

COP:

Mosey to around bus loop to the basketball courts

SSH x25

Arm Circles x25 front & reverse

Don Quixotes (Wilson slow) x15

Imperial Walker x25

LBC x25

Mountain Climbers (with bonus thrusts)

Mosey to Field for the BEAST!

Merkin

Squats

Seal Jacks

Imperial Walker (2 count)

Mountain Climber (2 count w/ thrust at end)

Burpee

Short mosey to paved area by the track

Ring (triangle) of fire 1 round of 10 & 1 round of 5

Mary time

Cross Leg Lift x20 per leg

Freddie Mercury

Alabama Prom Date

Pickle Pounders

Finish up with jogging in place for 2 minutes or so.

Mosey back to VF. YHC took us out.

Moleskin:

Some e-mails were traded yesterday as Lugnut has hurt himself and he needed a sub on the SOT Q. JVille & YHC both responded and YHC walked away with the opportunity to redeem himself after leaving Gumbo stranded to a solo workout some weeks back. I mean I already had a weinke prepared!

So this is where it gets dicey……..YHC alarm went off around 5:11. Yeah I don’t live 30 seconds from SOT anymore. I sprang out of the Fart Sack with a sense of urgency even waking up Wilson’s Wife (I’ll pay for that later). I jumped in the car and drove like a race car driver. Bleeder, Lugnut & Ricky Bobby would be proud. Braking into the turns, accelerating out, finding the late apex………you get the point! If you have time check out the video. Think I can convert the TL! During that drive Van Halen & Def Leopard played. It took some of the scare of being really late away, but not really. As I pull into SOT I see Gumbo’s ride and no Gumbo, but thankfully I saw Aisle 5 in the Subaru waiting. Way to stay committed Gumbo to getting your daily mile in.

I was happy to arrive as Gumbo was finishing. He made the point that Jville was going to take the Q and took the opportunity to secure the Fart Sack (I can relate).

It was a pleasure to lead today. Thanks for pushing it! Have a great day!