Tag: Source of Truth

Midlothian Middle

  • Copy Cat

    4 strong mosey into the gloom on a dark Wednesday morning.

    COP
    20 x SSH
    15 x Abe Vigoda
    20 x LBC
    20 x Crab Cakes
    15 x Imperial Walkers
    15 x Hillbillies w/ Jville hops

    mosey to the bleachers in center of the track

    Wendy
    200M 30 x Box Jumps
    200M 30 x Muscle Ups
    200M 30 x Dips
    200M 15 x Burpees
    200M 30 x Derkins
    200M 30 x Merkins
    200M 30 x Box Jumps
    200M 30 x Monkey Humpers

    mosey to path in front of tennis courts

    10 Minutes of Mary – Dealers Choice
    LBC, flutter kicks, scissor kicks, cross leg lifts x2, dollies, ww2, Alabama prom dates, box cutters

    COT

    Moleskin

    YHC was still hurting from the beatdown Toga brought to NoToll, so why not rinse and repeat? Well not exactly the same but very close.

    Gumbo was back fresh off of a multi-week vacation posted in his typically strong fashion. He and DK effortlessly dominated the run. DK on the other hand had posted at NoToll and had the misfortune of the Copy Cat rinse & repeat. While YHC felt the workout would never end, DK wondered aloud why it felt so short?

    Bobber continues to excel and is clearly ready for his VQ. It should be any week now.

    Peace

  • Who’s got the Q…Everyone

    4 redwoods stood strong at SOT after a night a heavy storms and power outages for some.   No one on the Q sheet so YHC started us off for a hot potato Q.

    THANG

    Mosey to the front of the school for COP.

    SSH, Hillbillies, Peter Parkers,  LBCs

    Mosey to the side of the school with high knees and butt kickers.

    Partner up for Like Hill with broad jump burpees, Russian soldiers and walk out merkins.

    Lugnut Q – Mosey to basketball court for 11s. Merkins and LBCs.  1 suicide all out.

    Wilson Q –  Mary:  cross leg lifts,  Rosalitas, APD, dollies, American Hammer,  crunchy frog

    Bobber Q – half court to sideline 5 Bobby Hurleys/Moses Malones down to 1.  16 monkey humpers IC, peoples chair x2.  Mosey to hill by the track for Hill Crawls.  Bear crawl to top 5 merkins,  crawl bear down 4 merkins down to 0.  Back to flag for ring of fire: 2 rounds, merkins and dealers choice.

    COT

    Lugnut almost didn’t make it today since all his alarm devices were powerless after last nights storms but his power came back on at exactly 0430 reminding him to wake up and post to SOT.  YHC thought it was only Lugnut and I again but a few minutes before we started Wilson and Bobber rolled in to double our numbers.

    A little confusion on Like Hill with a couple non-Dogpile regulars, reminded me that I haven’t seen Fudd recently with all the new AOs.  Bobber created a new twist on curb crawls with the hill crawls.  That was a beast and who knew 16 Monkey humpers IC would be so difficult.  Wilson and I thought we were going to be dry for the day after staying on the basketball courts for a few rounds but Bobber thought otherwise and made sure we got into the wet grass for the hill crawls.

    Great job with the hot potato Q today men.

  • Run, Rest, Run, Rest, Run

    The pax at SOT was small in numbers but large on effort!

    COP
    21 x SSH
    15 x Abe Vigoda

    Mosey for 1 mile to CHHS 3rd entrance, jog around school and meet in front of tennis courts

    5 minutes of Mary
    20 LBC
    10 Cross Leg Lifts (each leg)
    20 Hello Dollies
    20 Rosalita’s

    Mosey to the track and into the home team bleachers
    Bleacher Run
    7 x run up/down mosey to the next rail, rinse and repeat

    5 minutes of Mary
    20 LBC – downhill
    20 Pole Smokers
    20 LBC – uphill
    20 Superman

    Mosey 1 mile back to the SOT parking lot

    COT

    Moleskin

    YHC was happy to see Wilson roll into the parking lot this morning, for a moment I thought SOT may be a pax of 1 again. A decent amount of mumble chatter occurred today mostly in an effort to slow down Wilson by engaging him in conversation. Kind of worked, kind of didn’t.

    All in all great morning to get up and get some exercise.

  • If a Tree Falls…

    A PAX of 1 showed up for a humid SOT morning beatdown.  This may or may not be how it went down:

    Half lap around the track, some warm up exercises.  10 min. of burpees

    20 dips, 5 pull ups on the scorers tower, 15/5, 10/5, 5/5 (10 sec hold if 5 not done)

    Beast – alternate burpees and Imperial Squat Walkers

    200m run at 90% – 20 crunchy frogs, 15 merkins; 400m run at 90% – 20 CF, 15 merkins, 20 WWII; 600m run at 90% – 20CF, 15 merkins, 20 WWII, 10 1 leg APD each leg; repeat back down 600m, 400m, 200m – all legs timed to get better/faster on the repeats

    Indigenous people run around the track

    11s – American Hammer/CDD, Burpees/Donkey Kicks

    Repeat Dip/Pull up ladder

    Mary – American Hammer, Flutter kicks, Heels to Heaven, Dollies, Box Cutters, Dr. W, others

    COT

    MOLESKIN

    The question that crossed my mind during the beatdown is similar to the tree falling in the forest quandary; if only 1 PAX posts to a workout, how do we know what was done? The answer to that one of course is The Backblast.  The other question, well that will just perplex minds forever.

    YHC has been on vacation for the past 4 days and after getting in late last night checked the Q sheet for SOT.  No one signed up but since it was late and I wasn’t sure if I would make it, I did not fill in the blank.  When YHC pulled in the lot with no Lugnut or Wilson I started to worry that I would be the only one there.  At 0530 the workout began and only those who were there will really know how it went down.  Needless to say it was an epic beatdown that will not be soon forgotten.

    I was hoping for a good beatdown this morning since the only exercise YHC got on vacation was 12 oz curls and an exercise in patience with 5 kids wanting to tube, ski, fish and swim at the same time.  YHC briefly considered hitting the coffeeteria at 0530 but decided against it and hit the PAX with a series of unrelenting work.  No breaks.  How else are you going to get through all that in 45 min?

    Bobber has assured me that he will post at SOT again next week and hopefully he can bring others even though YHC will not be there.

    Announcements – see pre-blasts

    “You only grow when you are alone” – Paul Newman

  • #SOT Celebrates the 4th with Old Glory

    What better way is there to celebrate the 4th of July than with Old Glory?

    Three of the faithful gathered at #SOT on an unbelievably humid summer morning to experience Gloom at its gloomiest. Johnsonville (YHC) equipped a SF and lined the PAX up on the outside of the bus loop for an Old Glory tribute. This is what went down —

    Make two loops around the school carrying Old Glory. The loop, as we ran it, is exactly 0.51 miles, so the warm up run was just over 1 mile long in all.

    Commencing on the outside of the bus loop, do 20 merkins. Follow bus lane out to the front turn lane and run to north side of school. Inside the cross-hatched area by the double doors, do 20 jump squats. Continue counter-clockwise to parking lot behind school (in front of the new entrance). Do 10 burpees. Continue up slight grade counter-clockwise around school to area near basketball court. Do 20 WWII situps. Continue back to start.

    Rinse and repeat as many times as possible until 6:03. Convene at starting place and repeat the 1 mile mosey with Old Glory.

    COT (YHC with closing prayer).

    MOLESKIN:

    Rosie had been watching Twitter and knew what was in store. LugNut had not be watching Twitter, and did not catch wind of what was to come. Otherwise, by his own admission, LugNut would have slept in.

    Rosie completed 4 laps; YHC completed 3.5; and LugNut completed 3.0. Everyone shared the carrying of Old Glory.

    To my knowledge, this is the first time Old Glory has been run at #SOT. #SOT presents some interesting twists for several reasons. First, each loop around the school is nearly 1/10 of a mile longer than the #NoToll loop. Second, there is an incline along the stretch following the burpee area. That incline, though slight, makes things difficult.

    Everyone noted that they prefer having a bigger PAX for Old Glory because it pushes them faster and keeps them honest as to form. LugNut admitted that when he notices his form slide, he penalizes himself by doing extra LBCs after the WWII situps. Now that is integrity!

    Great job, Men! Thank you for the opportunity to lead this morning. Jville

  • A mid-week Donkey kick in the pants

    3 SOT faithful and 1 SOT newbie climbed out of the fartsack and fought the humidity to kick (donkey-style) their hump-day off right.  Here is how it went down, more or less:

    Slow mosey as a group to the track and 1 lap around.  Circle up on the asphalt platform at the end of the track for extended COP (all IC):

    1. SSH x30
    2. DQ (AV style nice and slow) x10
    3. Arm circles – 5 small, 5 large – forward and backwards
    4. Copperhead squats x10
    5. Ball dippers x10
    6. Merkins x10
    7. Flutter kicks x20
    8. Freddie Mercuries x20
    9. LBCs x20
    10. 8-count bodybuilders – pan-PAX count twice around the horn

    Mosey to sideline for 11s – start with 10 plank-jacks and 1 box-cutter then run across the field and work our way to 1 p-j, 10 b-c.  (the grass was luscious)

    Slow mosey long way around the track over to “Bernie” hill by the tennis courts to welcome LugNut back to the States with a workout from his last SOT Q – the Triple Nickle – run backwards up the hill (feel the BERNie) to the fence and perform 5 Moses Malone’s, run forward down the hill (carefully) and perform 5 Bobby Hurley’s – repeato x5.

    Line up on posts leading from walkway up the hill to the Tennis courts for pole-smokers Indian-run style – 10 pole-smokers then move on to the next available post.  As luck would have it, we had just the right number of posts for each PAX member to get 3 repetitions.

    Hit the tennis courts for tracers – down and back across all 4 tennis courts running forward to the net, shuffle the width of the court, run backwards to baseline and karaoke to the next court and repeat.

    Find a pole along the fence for Donkey-kick ladder:

    1. Donkey-kicks x10
    2. Squat Jumps x10 and Donkey-kicks x10
    3. Werkins x10, Squat Jumps x10 and Donkey-kicks x10
    4. Werkins x10, Squat Jumps x10 and Donkey-kicks x10
    5. Squat Jumps x10 and Donkey-kicks x10
    6. Donkey-kicks x10

    Circle (square?) up for Ring of Fire x2 – merkins-plan first round and 2-count flutter kicks and six-inches the second round.

    2MOM – Bay City Scissors (8-counts) x10 OYO; Dr. W (8-counts) x10 or AMRAP OYO

    Short mosey back to the VSF for numberarama, namearama and COT with YHC taking us out.

    Moleskin:

    What a great morning for a beatdown.  The humidity level was high but the temperature was pleasant.  The fresh dew on the field helped fully saturate the PAX during the workout.  Rosie lead the way as usual, but Shawshank was back to prove himself after his FNG posting yesterday and he was strong throughout the workout – nipping at Rosie’s heels during 11s.  LugNut pushed through the workout strong showing no signs of over-indulgence during his trip across the pond to witness first-hand the Brexit and to complete possibly the worst foreign exchange trade in the history of the pound-dollar exchange.  BERNie Hill never disappoints – my quads are still burning.  And, the extended COP and core focus today got me good.  I’m hoping Honey Do takes notice of the Donkey-kicks today and makes an appearance at SOT in the future…come kick it southside-style brother.

    Thanks for the privilege to lead such a fine group of men, always a pleasure.

    Announcements:

    Wednesday Hill-run tonight at Hillcrest – Circle K has the Q

    Saab has the Q tomorrow at 45MOM and DK will be leading the elephants at Circus Maximus

    Be on the lookout for more info coming soon on the Reese Strong 5K in September – let’s turnout strong to support families battling childhood cancer.

    No more Gumbo for you…have a great Wednesday men!

  • Bearway to Tabatta Heaven

    3 posted for a glorious summer beatdown at Source of Truth that went something like this:

    THANG

    Mosey from shovel flag around track.

    COP at blacktop at near end of track: SSH, Crab Cakes, Hello Dolly, Imperial Walkers

    Mosey around track and back to near side of track.

    Tabatta: Merkins + Jump Squats

    Bearway to Heaven up to tennis court, 1 merk, bearcrawl back, 2 mercks

    Tabatta: Box Cutters + Imperial Squat Walkers

    Bearway to Heaven up to tennis court, 3 merks, bearcrawl back, 4 mercks

    Wilson’s Tabatta: Cross Leg Lifts + Russian Soldiers

    Bearway to Heaven up to tennis court, 5 merks, bearcrawl back, 6 mercks

    Rosie’s Tabatta: Plank Jacks + Lunges

    Bearway to Heaven up to tennis court, 6 merks, audible crawlbear back, 5 mercks

    Tabatta: Monkey Humpers + Capital Letters

    Mosey around entire track and back to SF

    COT: Wilson took us out

    Moleskin:
    It felt cool out…with low humidity…but there was still a lot of sweat.

    TClaps to Wilson for continuing counting during the initial SSHs while YHC and Rosie had a sidebar conversation about EHing one of Rosie’s neighbors who YHC had seen at a swim meet the night before.

    YHC tried to EH a 5:30 runner, but dude wasn’t interested…could have been the Bearways

    Solid work by PAX to keep up the energy. Well done, boys.

    Announcements:
    Jville on Q at Circus Maximus tomorrow

    Wilson is looking to buy a home in 23113…keep your eyes open and let him know if anything pops up.

  • Sally and Ants

    4 faithful rolled into SOT early for what turned out to be a rather quiet beatdown.  Here’s how it went down:

    COP

    SSHx25 IC

    Arm Circles – Sobriety Style x15 IC Forward and Reverse

    Imperial Walkersx20

    Mosey with high knees and butt kickers to the basketball courts for Sally with merkins.

    Mosey to the baseball field.

    Round 1 – Bear Crawl to first base – 10 Burpees, backward run around the rest of the bases

    Round 2 – BC to first/10 Burpees, Crab Walk to second – 20 WWII, backward run

    Round 3 – BC to first/10 burpees.CW to second/20 WWII, Lunge to third – 30 plank jacks, backward run

    Round 4 – BC to first/10 burpees.CW to second/20 WWII, Lunge to third/30 plank jacks, backward run home – 40 mountain climbers

    Mosey to left field for Sally with squats

    Mosey to track for Pole Smoker Indian Run

    Ring of fire x2 10 merkins each

    Mary – American Hammers, Alabama Prom Dates, Heels to Heaven, Side V-ups

    Numberama/Namearama

    COT

    Announcements:

    HDHH this evening, 530 pm, Browns Island then to Seven Hills – See Preblast by Flashdance

    Moleskin

    Minimal mumblechatter this morning after Sally.  This was Lugnut’s introduction to Sally and from what YHC could tell he thoroughly enjoyed it.  I could just be projecting my enthusiasm for it.

    Lugnut thought about getting in some extra credit mileage when he showed up early this morning but didn’t know what kind of running YHC would bring to the Q and thought better of it.  No running today, sorry to disappoint Lugnut.

    During the Pole Smoker Indian Run YHC apparently found a colony of ants and was covered when I got up to move to the next pole.  Some of them stayed with YHC through the rest of the workout.  A few even stuck around for the COT.  Apparently F3 does not repel ants as well as it does ticks.

    Word is Wilson no longer resides across the street from the AO and is temporarily residing with his in-laws.  Maybe that will get him out to SOT again soon.

    Safe travel wishes to Lugnut as he prepares to escape across the pond for a couple weeks.  Enjoy and don’t forget DK’s advice on the soccer match, hate to see you roughed up by some football hooligans.

    Way to work men, a pleasure to lead.

  • Tennis Anyone?


    5 faithful posted to Source of Truth and 13 to WDog on this fine June morning. Weather took a turn for the better, 62 degrees and low humidity. Nice change from the last few humid mornings

    The Thang:

    Source of Truth. Mosey to front of School for COP. Disclaimer, SSH x 20, LBC x4 0, Merkins x 15, Imperial Walkers x 20, Arm circles x 15 each way. Mosey to bus loop. Curb crawls up to 8, repeat 8 and back down to one. Take a lap around the bus loop. Mosey to the tennis courts. 11’s with a twist. Bear crawl two tennis courts: 1x monkey humpers, 10x carolina dry docks, crab walk two tennis courts, 2 x monkey humpers 9 x carolina dry docks. Repeato until up to 10 monkey humpers. Mosey to end line of tennis courts. Tracers down the court, regular suicide across all 4 courts, tracers down the court, Suicide forward and backwards, tracer down the court. Mosey to far side of courts. Escalating ring of fire with Merkins. 5 minutes of mary. 20 x Rosalitas, 20 x Box Cutters, 20 x American Hammers, 40 x LBC’s. Mosey to Shovel Flag. COT by Lugnut and out into the day.

    WDog. Mosey to COP 25X SSH,12X Merkins, 35X LBC, 25X Don Quixote, 15X2 Arm Circles, Mosey toward tennis Courts, 10x Burpees OYO, Get to Tennis courts, Do some Lines, Do a Beast 36X Merkins, 36X Knee Bends, 36X Flutter Kicks, 36X Box Cutter, 36X Werkins, 36X LBC’s, 50% speed down and back, Lunges down, Suicide. Mosey back to Flag, Stop do 10 Burpees, At the Flag, Six minutes of Mary, 25X Alabama Prom Dates, 20X rosalitas, Finishing with 2 minute Superman. COT by a polite and courteous Toga.

    NMM:

    TYA Reported that thanks to Swirly’s early morning Recon of SOT, No Seal Team members were sighted. The 11’s at SOT were quite a crowd pleaser. YHC was playing to his strengths doing bear crawls and crab walks. Lugnut and Gumbo, however, were not enamored with my choice of exercises. It was awesome watching them try to crab walk, crab roll (Lugnut recommends against this as it causes dizziness after a few rolls), walk, and anything other crab walk across the courts. One of the variations was called an imitation crab sushi roll – don’t know what that is, see Lugnut for a full description.

    A bit of conversation post workout at SOT about the BRR. Lugnut is still trying vigorously to extract himself from the commitment to the run. He asks me everytime if we have 21 guys, when I answer yes, he follows up with “Does that include me?”. I once again assured Lug that the highlight of the BRR is not the running, but the fellowship before, during and after the race.

    Bleeder arrived early to the AO, to confer with Swirly, The Leg stability was being challenged this morning. Several PAX members were wondering when the leg was going to buckle. Bleeder managed to make it through with very limited modifications. #NeversayDie.

    Welcome to Chip,Jim,& Tim( One person – WDog Q ears were functioning as well as his Knee) with the naming audible called, a little post-COT confab, his name will be Flounder, Henceforth, The Knights who say NEE proclaim that UpChucking Tim, Who was formally called Chip during most of the workout and happened to be briefly called Jim, as Honey DO Corrected, Shall Now be Called FLOUNDER. (SIDE NOTE — Please chop down a tree in Fudd’s Backyard with a HERRING.) Sorry, could not figure how to add a Goonies reference with out upchucking all over Ellewood’s and ruining Bleeder’s pants; although Monty Python references are always the Holy Grail.

    On another note, after TYA’s rant about how irritating men wearing Salmon colored pants are, Bleeder posted to Ellwood Thompson’s this morning to write the backblast in his nicest pair of Salmon colored pants. Never wanted to punch Bleeder more. And BTW Honeydo, I am happy to talk about my drone with anyone who is wearing Salmon colored pants.

    Announcements

    Next Wednesday at 530 (?) Flashdance has arranged a HDHH workout and Beer event starting at Brown’s Island and ending at Seven Hills Brewery. The PAX at SOT wanted to make sure that there are not seven hills between Brown’s Island and the Brewery. Answer to that question might impact attendance.

    HILLCREST RUN TODAY 5:30 TYA Q

    Spartan Race Wintergreen 9/24 see Toga to join the F3 Team

    Hardywood announced a new AO is coming in Forest Hill. Look for more info coming soon

  • Bernie, Backwards?

    Four strong mosey into the gloom
    The Thang
    Mosey to tennis court

    COP – Global Warming
    20x SSH
    20x Arm Circles both ways
    20x Imperial Walkers
    20x LBC
    Mosey to the other end of the tennis courts

    Tracers – Partner Style
    mirror all lines touched, rotate 4x
    Mosey to the football field sideline

    Elevens
    Across football field
    1 LBC / 10 Merkins
    2 LBC / 9 Merkins
    Etc…
    Reverse and repeat

    Triple Nickle – Bernie Sanders
    Run up hill backwards/mosey downhill forward
    Slide step up/downhill
    Run up hill/backwards down hill
    5 Moses Malones at the top/5 Bobby Hurleys at the bottom

    Mosey to the shovel flag
    Howling Monkeys
    3 rounds
    COT

    Moleskin
    YHC aka War Daddy attempted to bring the heat this a.m. only to find the members of the PAX were willing and ready. A couple of new exercises thrown into the workout was not enough to slow down this group.

    The Tracer’s seemed like a good idea until YHC’s watch fell off which promptly led to Gumbo delivering the knockout blow. You may wonder how a watch falling off affects foot work. I’m not sure either, I just remember getting back up off my 6.

    Items learned today; Rosie, Bobber & Gumbo can easily count to 10. Bobber can even count to 20. YHC is thankful!

    YHC has commissioned a search party to find the missing south side PAX members. If anyone can help locate former SOT standouts: Wilson, Oyster, Aisle 5, Antivirus, & Iron let them know we meet Wednesdays 0530.

    Extra Credit available 0500 for a pre-workout run next Wednesday.

    Great work guys!