Seven (yes – I know odd friggin number – ugg!) special men approached SOT with the excitement that the weather was Sunny & 70. Soon to find out the app on our phone lied and it was below 50 degrees and the sunny was merely the full moon. Extra layers applied and off we went! The Thang: COP: SSH, Merkin, Plank Jacks, Dive Bombers, Imperial Walkers, Don Quixotes Mosey to the track for Wilson’s version of F3 Nascar. Here is how it went down: The workout consists of 3 elements, Push (roll the BIG tire around track), Run (to catch…

A clear and comfortable 53 degree morning brought 5 PAX to the Source of Truth for some work that hasn’t been seen in RVA recently.  YHC found a new Ciabatta app for my mobile device to guide us through the workout.  Here’s how the ciabatta was made: Mosey 1 lap around the track for a quick disclaimer and COP. 20 SSH IC, 20 IW IC Mosey to spot on the track next to the bleachers to introduce the Ciabatta workout and app.  20 seconds of work, 10 seconds of rest.  4x times for each exercise in the combo, rest 40 seconds,…

Two visitors and 10 regulars traveled south of the equator for a crisp morning beat-down.  Quick mosey around the bus loop before heading over to the track for COP.   Here’s how it went down: COP SSH x25 DQ x20 IW x20 Copperhead Squats x20 Brazillian Dance Partners x10 small/large/forward/backward The Thang 200M Ladder.  Run 200M then drop for 20 merkins and 19 Lt Dans (2 count just to disappoint DK).  Run 200M then 18/17, 200M 16/15, continued until 2/1.  Simple math folks, quite elementary.  Restricter plate for those finishing early got to start climbing the ladder again.  Plank-o-rama at the…

7 very strong posted this morning @ SOT and here is how we rolled… Warm ups: Helicopters, Windmills, Imperial Walkers, SSH, LBC’s, Touch the sky. Like Hill : (The cousin of love hill) – partner up run up the hill and back – partner 2 does the exercise and switch.. Exercises : Broad jump burpees, Russian Solder’s, Walk out merkins. Repeat back down the hill… 4 corners : 20 box cutters – grapevine – 20 Carolina drydocks – lunges – 20 flutter kicks (2count) grapevine- 20 merkins. Bus loop: Runners run the loop 1 time around – Bleeder rides bike…

7 Faithful met for a scheduled J-Ville beat down but were met with a pleasant relief in the form of an Aisle 5 number 2 Q. Thang: Mosey to the front of the school under the lights for the COP: In cadence: 12 SSH, 12 Windmills, 12 Hillbillies, 12 Arm circles Forward and 12 Arm Circles Backwards, 24 LBC’s and 24 Merkins. Mosey to the school doors for triple check: partner in threes: 1 step up on benches, 1 tree hugger dips, 1 run the loop switch and repeat 3 times. Mosey in shuttle step format to the Basketball courts…

The Thang Mosey to the bus loop COP 20x SSH 15x Mountain Climbers 20x Imperial Walkers 40x LBC 20x Imperial Walkers 15x Mountain Climbers 20x SSH Zombie Walk To middle of bus loop then jog to Tennis Courts Escalator Four Corners 10 Merkins 10 Merkins, 20 LBC 10 Merkins, 20 LBC, 30 Deep Knee Bends 10, Merkins, 20 LBC, 30 DKB, 40 SSH Plank & unwind 40 SSH, 30 DKB, 20 LBC, 10 Merkins 30 DKB, 20 LBC, 10 Merkins 20 LBC, 10 Merkins 10 Merkins Rinse & repeat Mini Beast At the end of each court (4) do 50…

5 strong posted this morning for SOT and Bleeder is back from his 3rd world country trip! COT: LBC’s, APD’s, Flutter Kicks, Windmills Triangle : 20 Merkins – lunge to the corner 20 WW11 sit ups, lunge to corner 10 Monkey Humpers – Repeat 3 times.. Suicides on the Basketball court – Bleeder bike sprints across all three courts – Repeat 3 times. Curb Crawls : up to 5 and back down to 1 Bear crawl up Crawl bear back  – incline and delcine merkins Indian Run Pole Smokers : 5 pole smokers run to the next available pole hold…

12 strong moseyed into the gloom. The Thang Mosey to the front of the school COP 20 x SSH 20x LBC 20x Imperial Walker 20x Shoulder Taps 20x Crab Cakes Mosey to the basketball court. Blackjack – length of basketball court 20 merkin/1 LBC 19 m/2 LBC 18 m/3 LBC So forth and so on until numbers reverse Mosey to hill in front of Tennis courts Triple Nickle 5/5/5 Monkey Humpers Ballerinas Circle Burp Feet chop and drop for 2 burpees (12x) Clock Merkins 1 round 10 each Clock LBC 2 rounds 10 each Ring of Fire Air Squared position…

7 faithful showed up to SOT in the rather warm gloom! COT: SSH, Windmills, Hillbillies, Arm Circles, Russian Solders Bus Loop : Partner up :run/bike  laps around bus loop while completing -100 Merkins, 200 Squats, 300 Flutter Kicks, 400 LBC’s. Snow bank curb crawls : Bear crawl up crawl bear back from snow bank to snow bank – merkin ladder  up to six and back down to 1. 10 Burpees on your own. 2 laps around bus loop – 4 laps/bike Ring of Fire – 10 Merkins Mary : Alabama Prom Dates, Rosalitas,individual  cross leg lifts, hello dollies, 6 inches.…