10 Faithful RVA PAX and 1 FNG posted for a cold workout at SOT. The thermometer read 14, but it felt sunny & 70. It went something like this: THANG Circle bus loop (Bleeder = 2 laps on bike) COP: 28 SSH, 28 Crab Cakes, 28 American Hammers, 28 Russian Soldiers, 14 Merkins Circle bus loop (Bleeder = 2 laps on bike) COP: 10 minutes of burpees with a twist (lbc’s instead of burpees) Circle bus loop (Bleeder = 2 laps on bike) Jack Rabbit Loops: variation of Love Hill around the Bus Loop, combined with the speed and comradery…

7 strong posted to SOT on a brisk and clear morning.  It was 22 degrees at the start, pants weather for some, shorts for other.  It did not matter as the PAX moved plenty to stay warm: Mosey to front of school for COP:  30 SSH, 12 Merkins, 20 IPs, 50 LBCs Grab a spot of wall on school front for Donkey Kick sets: 15 Donkey Kicks, run to school sign and back.  Repeato x4. Mosey to the track: 20 Merkins then 20 broad jumps, run the rest of 100m.  15 merkins, 15 seconds bear crawl then run the rest…

Ten of the faithful and one FNG posted on this frigid, but clear, January morning to improve their bodies and clear their minds. The temperature was somewhere in the 14F-17F range. Johnsonville planted a VSF and took the Q. This is how it went down, more or less: Mosey under large oaks in the center of the bus loop for a COP. 50x ssh 50x LBCs (Wilson guest Q) 15x Scapula Merkins 25x Long Slow Squats Mosey to bus loop. 3x 300m intervals around bus loop Chiabatta (Standing Mountain Climbers / Bunny Hops) 10 Burpees 3x 300m intervals around bus…

Three posted in a foggy, dark, damp gloom at SOT! Thang: Mosey to front of school for COP. 30 SSH 30 Mountain Climbers 30 Merkans 30 LBC’s 30 Cross Leg Lifts Mosey around school to football field for some Bermuda Triangle – since we respect our fields south of the river, the whole Bermuda Triangle workout was lost………..moved to the track for a row of pain. Cones set up every 30 yards 5 burpees at each cone for each round Bear Crawl to each cone (round 1), Karaoke (round 2), Backwards Run (round 3) 2 laps around track each round…

10 strong moseyed into a damp but not yet rainy gloom. The Thang Mosey to the concrete in front of the trailers COP 23 x SSH 23x LBC 23x Don Quixote 23x Hillbillies 23x Freddie Mercuries 23x Crab Cakes Mosey to the top parking lot. Advent Calendar – 23 reps of each and lap around bus loop Merkins Flutter kicks Sumo squats Diamond merkin LBC’s Lunge Werkins Hello dollies Jumpers Carolina Dry Docks Box Cutters Imperial Squat Walkers Mosey to flag Ring of Fire Air Squared position 3 each around and back COT Moleskin The asphalt was a little damp…

7 Strong posted today for a non-running, non-burpee, Beatdown at SOT. The Gloom was prevalent this morning as the the dense fog increased before the dawn. THE THANG Mosey to First COP 30X Don Quixote 12X Merkins 30X Imerial Walkers 30x LBC’s 30X Hill Billies Pick up a Kettle Bell Weight of PAX’s choosing Exercises with Kettle Bell Lifts’, Rows, Knee bends, Bicep Curls, Tricep Curls, Figure 8 Pushorama Merkin, Wirkin, Diamonds Back to Kettle Bell Repeat Lifts, Bicep, Tricep Russian Twist Without weight 20X With Weight 10X Pass weight to Left Without Weight 20X, Pickup Weight to the Right,…

Seven of the faithful came out to #SourceOfTruth eagerly anticipating a bootcamp ground-and-pound. Johnsonville planted a shovel flag, took the Q, and proceeded to wreck all expectations (and himself). This is how it went down, more or less: Mosey across parking lot near the school for COP: 25x ssh 25x don quiote 15x imperial walkers 15x hillbillies Mosey to track and run 1 mile OYO at a moderate pace. short plank sequence COT at end of track: 10 burpees OYO 25x LBCs Line up on straightaway: 5x 100m intervals 25x bicycles 10 burpees OYO 25x LBCs Mosey to other straightaway…

6 gathered in the fall chill to stretch the legs and enjoy #SoT. Mosey to the basketball courts for COP: COP – SSH x 25 – Mountain Climbers x 20 – Don Quixote’s x 20 – LBCs x 25 The Thang: – Mosey around the school for a quick warm up run. – Stop at the bus loop for everyone’s favorite, curb crawls. Bear crawl forward, crawl bear backwards, up to 8, repeat 8 and back down. Ouch. 72 total merkins. – Mosey to track for around the world. Partner up and run opposite directions around the track. When you…

Seven of the faithful posted on a dry and comfortable mid-autumn morning to work their bodies and quiet their minds. Johnsonville planted a shovel flag and took the Q. This is what went down, more or less: Mosey to greenspace under large white oaks for COP: 25x SSHs 25x Don Quiotes 10x Carolina Drydocks 25c LBCs Mosey to side entrance of school: triple play with wall sits, planks (or merkins for those enjoying the #merkinchallenge, including YHC), and run to end of bus loop and back Mosey to top of bus loop: 20x burpees OYO 100x LBCs OYO plank sequence…

4 strong venture into the gloom. COP 25 x SSH 25 x LBC 23 x Crab Cakes 20 x Air Squared Mosey 1.7 miles to Southside Speedway ticket booth 10 x SSH 10 x sit ups 6 x slow bending squats = number of laps completed by Bleeder in early racing career at SSS 1 x sumo squat = lap almost completed by The Sheik Mosey 1.7 miles back to the parking lot 15 x air squared COT It was a nice change of pace at SOT this morning. YHC has always wanted to run to Southside Speedway and the…