Tag: Source of Truth

Four of the faithful posted for a beautiful morning at SOT.  The PAX was graced with a nearly full moon as JVille exited stage left for his impression of “Stiffler’s Mom.”

Thang:  Mosey to football field for warmup COP: SSH, scapula merkins, mtn climbers, hillbillies

Mosey to end of field for partner tire flipping.  One pair flips tire back and forth across concrete while the other team completes a 400.  Flapjack and repeato x2

Mosey to bleachers for 15 six to bleacher squats and 15 muscle-ups.  Repeato x3.  Then do 15 dips and run to tire for 10 box/tire jumps.  Repeato x3

Mosey to hill beside tennis courts for bear crawls up and reverse bear down.  Repeato x3

Mosey to field for pick a number of burpees and complete that number every minute on the minute for 5 minutes.

Mosey to drive in front of school for sideways crawls/spider curb crawls with ascending offset merkins to 6.

Several minutes of Mary and done.

NMM:  JVille was nice enough to let YHC take the Q at SOT on fairly short notice.  YHC hadn’t been there in some time, but it still maintains a certain amount of south of the border charm.  Seeing the tire as we were running in was like Xmas.  F3RVA needs more tires!  This one in particular is big with very little tread for gripping.  Good times!

JVille also continues to stay focused on his bodybuilding.  When the Q called for ascending curb crawls to 5, JVille immediately requested that we go to six.  No doubt this was to prevent one pec from getting larger than the other.

Announcements: Bobber informed the PAX that there will be a Mustache Night at The Diamond next Thursday.  Details and the charities involved will be explained in an upcoming pre blast.  Great chance for 3rd F!

Kettlebell goodness at Maximus tomorrow and Hillcrest run tonight

Stay Classy,

Toga

Three strong mosey into a beautiful dry morning

The Thang
Mosey to the corner of the tennis courts
Karaoke inside length of fencing

COP
20x SSH
20x Arm Circles both ways
20x Imperial Walkers

Mosey to the front door of gym

Door to Door –
Follow the path around the school and at each door (with glass) and add 1 merkin and x2 lbc’s. A door without glass do 5 burpees. Merkin count up to 20 then back down

Mosey to the shovel flag

COT

Moleskin

This is the shortest backblast YHC has ever composed; not to be confused at all with the easiest workout ever. The goal for the pax was to make a complete loop of Swift Creek Middle School, today’s group completed 75% of the challenge.

Final count from my very foggy memory is 390 merkins, 780 lbc’s, 25 burpees

Great work men!

Four of the faithful met in the early morning darkness at #SourceOfTruth. A very light rain fell on and off during the morning, but not enough to matter. Johnsonville took the Q and led a workout along these lines:

Mosey to 1/4 mi. track. Remove large tractor tire. COP.
25x ssh
25x don quiote
12x merkins
36x imperial walkers -> hillbillies

800m mosey around track en masse to warm up

crab walk to center of track
COP
8x 8-count burpees (pan pax)

mosey to straightaway on far side of track
800m run at brisk pace OYO

bear crawl to center of track
mosey to straightaway on near side of track
COP
50x LBCs

800m run at brisk pace OYO
feet-first crab walk to center of track
COP
8x 8-count burpees (pan pax)

mosey to straightaway on far side of track
800m run at brisk pace OYO
COP
10x single leg Alabama prom dates (right)
10x single leg Alabama prom dates (left)
regular Alabama prom dates to failure

4 minutes of Mary
Mosey around track and back to SF

COT

Moleskin:

One of the bus drivers, who arrived early to prep her school bus set off the bus’ alarm and could not manage to turn it off without LugNut’s assistance and technical expertise. After initial success, LugNut returned to the F3 group, which was waiting for the 530 workout to begin. The alarm went off again. He assisted again, seemingly achieving success again. As our group jogged off to the track, we heard the alarm go off once again. We decided to let the chips fall where they may. I reckon the bus’ battery eventually ran out. I hope the kids found a way to get to school.

Most of the #SOT PAX has now adopted YHC’s lyrical interpretation Hillbillies. #flattered.

There was no complaining at all about the 800s this morning. I think LugNut was so happy that YHC stepped up to Q that he was prepared to cheerfully accept whatever fate was delivered.

The southside PAX was strong this morning in every way, and it was a pleasure and an honor to lead.

— Jville

P.S.: It being the general consensus among southsiders that the Wed. afternoon runs are logistically difficult for us, we are starting a southside hill run on Monday mornings called #RiverRun. #RiverRun will convene at Betty Weaver ES. The goal, I think, would be to continue this AO at least up to BRR. Look for a preblast on this topic from Rosie.

6 faithful and 1 FNG showed up ready to work at Source of Truth.  It’s not NoToll so it was just damp and not rainy.  A warm up lap around the bus loop to catch the LIFO and Bobber with a tight back. Disclaimer and we were off…

THANG

Warm a Rama IC-  DQx10, Seal Jacksx25, Peter Parker x15, Overhead Claps x20
Mosey to the school for a triple check – Balls to the wall, ww2 and run to that tree and back.
Slide over to the bus loop for curb crawls 1 to 5.

Mosey to the track for a little bit of speed work.
100 yds at 75%, crunchy frogsx10 IC
100 yd jog, 100 yd sprint, merkins x 10 IC, crunchy frogs x 10 IC
100 yd jog, 200 yd sprint, ISW x 10 OYO, merkins x 10, CFx10
100 yd jog, 300 yd sprint, Alternate shoulder taps x10, ISWx20, merkin x10, CFx10
Sprint to the sidewalk out of the track

Curb crawls 4 to 1
Mary – Flutter kicks x20, APDx10, 1 leg APDx8 each, cross leg lift x10 each
Back to the SF (courtesy of DK) COT and Wilson took us out.

MOLESKIN

Welcome to Velcro, and well done Bobber, EHing a FNG after 1 week in the gloom.  Looking for more guys out of that Hallsley neighborhood.  Some untapped potential for F3 Richmond in western Chesterfield.

Lugnut, not typically LIFO, caught us on the back end of the warm up lap of the bus loop.  Bobber had his back seize up on him during the warm up lap but pushed through the warm-a-rama and loosened it up.

DK seemed a little disappointed that the curb crawls only went up at first but YHC brought them back at the end.  What comes up must come down.  YHC wanted to try a little speed work ala Johnsonville and appreciates the PAX accommodating.  Wilson was excited  and pulled ahead when YHC gave the direction to sprint to the sidewalk and not the full 400 yds he may have been expecting.

May the Fourth be with you.

Rosie

8 strong mosey into a beautiful morning

The Thang

Mosey to the center of the bus loop
COP
20x SSH
20x Imperial Walkers
20x LBC
20x Jville Hops
15x Abe Vigodas

Short mosey to the edge of the grass

10 minutes of burpees

Mosey to the football field

Beast
LBC’s
WW2 situps
Hillbillies
Carolina Dry Docks
Monkey Humpers
Jump Squats

Mosey to the front of the tennis courts

Bearway to heaven

Bear crawl up 1 merkin
Crawl bear down 2 merkin
Bear crawl up 3 merkin
Crawl bear down 4 merkins

Backwards run up 5 merkins
Bear crawl down 6 merkins
Backwards run up 7 merkins
Bear crawl down 8 merkins

Mosey to the parking lot

Ring of Fire 2x
5 merkins & plank

Moleskin
Great turnout for SOT this morning. Good to see Kotter’s; Wilson, Aisle 5 and Antivirus.

Welcome to FNG Bobber. No slouch here Bobber kicked some butt, well done!

After 1.5 years YHC still cannot figure out how to count the Abe Vigoda, clearly the most difficult exercise in the F3 arsenal.
Rosie, DK and Johnsonville led the way in most exercises, well done guys. Props to J’ville for taking on the 100 burpees in 10 minutes. That was awesome. Cannot stress enough the entertainment value the j’ville hops provided during the COP. One of the all time highlights.

Shout out to Antivirus for making it out after a back injury. As I read a couple of weeks ago it doesn’t get easier, you only get stronger!

Oh yeah, props to DK for leaping a barrel rolling Wilson coming down the hill. Might use that as a future exercise.

Great work men!

Three Redwoods posted at #SOT on this lovely April morning. Johnsonville planted a SF, which stood up in a brisk morning breeze. He then took Q and led a workout along these lines:

Mosey a short distance to the grass within the bus loop for a COP:
35x SSH
25x Don Quiote
10x Merkins
10x plank dips

Mosey clockwise around bus loop closer to the school (but not adjacent) for a COP:
15x imperial walkers
15x hillbillies
25x mountain climbers (starting with very slow cadence and increasing to brisk cadence)
20x slow squats

Ladder #1:
curb crawl then 1 merkin
curb crawl back then 2 merkins
curb crawl then 3 merkins
curb crawl back then 4 merkins
curb crawl then 5 merkins
curb crawl back then 4 merkins
curb crawl then 3 merkins
curb crawl back then 2 merkins
curb crawl then 1 merkin
curb crawl back to start

Ladder #2:
run up steep incline around tree and back, then 1 Lt. Dan
run up steep incline around tree and back, then 2 Lt. Dan
run up steep incline around tree and back, then 3 Lt. Dan
run up steep incline around tree and back, then 4 Lt. Dan
run up steep incline around tree and back, then 5 Lt. Dan
run up steep incline around tree and back, then 4 Lt. Dan
run up steep incline around tree and back, then 3 Lt. Dan
run up steep incline around tree and back, then 2 Lt. Dan
run up steep incline around tree and back, then 1 Lt. Dan
run up steep incline around tree and back to start

Mosey to Basketball Court.

Ladder #3:
crabwalk to half-court then 3 thrusts
feet-first crabwalk back then 6 thrusts
crabwalk to half-court then 9 thrusts
feet-first crabwalk back then 12 thrusts
crabwalk to half-court then 15 thrusts
feet-first crabwalk back to start

Ladder #4:
lunge walk to half-court then 1 burpee
lunge walk back then 2 burpees
lunge walk to half-court then 3 burpees
lunge walk back then 4 burpees
lunge walk to half-court then 5 burpees
lunge walk back then 4 burpees
lunge walk to half-court then 3 burpees
lunge walk back then 2 burpees
lunge walk to half-court then 1 burpee
lunge walk back to start

Ladder #5:
plank walk along lane to free throw line then 5 LBCs
plank walk (opposite direction) along lane back to end line then 10 LBCs
plank walk along lane to free throw line then 15 LBCs
plank walk (opposite direction) along lane back to end line then 20 LBCs
plank walk along lane to free throw line then 25 LBCs
plank walk (opposite direction) along lane back to end line then 20 LBCs
plank walk along lane to free throw line then 15 LBCs
plank walk (opposite direction) along lane back to end line then 10 LBCs
plank walk along lane to free throw line then 5 LBCs
plank walk (opposite direction) along lane back to end line.

COP on basketball court:
10x single leg Alabama prom dates (right)
10x single leg Alabama prom dates (left)
10x LBCs
20x regular Alabama prom dates

COT

Moleskin:

There was very little running at #SOT this morning. YHC usually does not roll that way, but I think it turned out well.

The numbers were low at SOT this morning, but this PAX attacked this ladders sequence in way that would have chased away all but the hardiest.

For the most part, Rosie finished each ladder first, but we were breathing down Rosie’s neck to make sure he got his money’s worth.

Great job, Rosie and Wilson!

Announcements: 2nd F at Ellwood Thompon’s tonight. Tomorrow, BT has Q at #45MOM, and HoneyDo has Q at #CircusMaximus. I am not sure who is Qing Friday, but you can count on normal run and cycle workouts. Saturday, Earthworm has Q at #GridIron, and #Swirly has Q at #Dogpile.

— Jville

Four of the faithful met at #SourceofTruth for some early morning gloom. Johnsonville planted a shovelflag and took the Q. This is how it went down, more or less:

Mosey to South Side of Bus Loop near Track for COP:

30x SSH
12x Merkin
25x DonQuiote
30x LBC

Mosey to West Side of Bus Loop near School for COP:
10x Plank Dips
20x Arm Circles (reverse directions at 10x)
10x Imperial Walkers
10x Hillbillies

Ladder from 1 to 6:
1 burpee, 1 bear crawl stride per arm, run bus loop (~300m)
…
6 burpees, 6 bear crawl strides per arm, run bus loop (~300m)

Blimp progression (mostly) around Bus Loop, including the following (not in order): lunge sequence x2, bearcrawl, crawlbear, crabwalk, backward crabwalk, burpee broadjump, inchworm, plankwalk left, plankwalk right.

Mosey to parking lot inside top of Bus Loop.

Ladder from 6 to 1:
6 Merkins, 6 Flutterkicks, run length of parking lot and back
…
1 Merkin, 1 Flutterkick, run length of parking lot and back

Mosey to grassy place inside Bus Loop for COP:
25x American Hammers
10x Single Leg Alabama Prom Dates (left)
10x Single Leg Alabama Prom Dates (right)
20x Single Leg Alabama Prom Dates (both)

COT

Moleskin:

This workout used about 2 acres of a huge AO. I don’t know if it is the incline along the bus loop’s northern turn or the hypoxic mix of bus exhaust, man exhaust, and gloom, but there is something about that bus loop that just draws YHC in.

Prior to the workout, LugNut predicted a healthy dose of running. I believe YHC delivered that this morning. I had not seen LugNut in quite a few months, and was pleased to catch up with him. Can someone down there please swing by LugNut’s house from time to time and drag him to other AOs?

Rosie led the PAX on about everything. I fondly remember those days when I could (almost) keep up with Rosie. Alas, I am losing ground …

Aye, great job this morning #SOT!

Jville (War Daddy)

3 strong PAX fought the April frost warnings and assembled for a cold beatdown at Source of Truth. It went down like this:

THANG

Mosey a full lap around bus loop to grassy/bald knoll above bus loop

COP: 25 SSH, 15 Hillbillies, 15 Don Quixote, 15 Plank Dips, 15 Heels to Heaven (OYO)

Mosey a half lap around bus loop to school entrance on bus loop

Jacob’s Ladder – Escalator: 1 to 7 to 1 burpees at top; bear crawl every odd ascent up hill

30 second update on 14 hour race @ Daytona

Mosey to basketball courts behind school

Super Swift Creek Beast: run width of 4 basketball courts, stop at each bball pole, perform 5 exercises, touch end line, run back and repeat
Dealer’s choice: WWII (Rosie), Squat Jumps (Lug Nut), Merkins (YHC), 2 count Freddie’s (Rosie), Monkey Humpers (Lug Nut)

COP: 25 LBCs, 15 Alabama Prom Dates, 10 Box Cutters, 10 Box Cutters (opposite direction of first 10)

Mosey to shovel flag

10 burpees

COT

Number-rama & Name-o-rama were brisk & Rosie took us out

Moleskin

With the inaugural WDog workout today, YHC was not sure who he’d see at SOT. He had already left Johnsville in bed after light pillow talk after a rough night’s sleep. Lug Nut & Rosie never fail to disappoint! F the Fartsack.

Lug Nut threatened to EH some of the bus drivers. Not sure what’s stopping him.

Lug Nut (Daytona) & Rosie (The Masters practice round) had both returned from a fun excursion away…so YHC wanted to be sure to ease them back into the saddle. Hope it wasn’t too aggressive.

That being said, when YHC asked Rosie for the first Dealer’s Choice exercise in the Super Swift Creek Beast, he did say the title of this BB.

YHC shared the story that one of his neighbors reported seeing a coyote in the neighborhood yesterday around 9am. It was reported to the home owner’s association…and it made the paper:
http://www.richmond.com/news/local/chesterfield/article_c2d5ece5-7a59-5535-ac2d-f7a61b8f9f3b.html
M DK received a house call from WTVR this morning to inquire if she wanted to share her story regarding the coyote. Fearing that she’d call attention to our 10 chickens, 4 of whom are squatting illegally, she declined.

Until next time!

5 strong escaped the fartsack this morning to brave the cool spring air at Source of Truth.   This is how it went:

THANG

Mosey to the front of the school for warm-a-rama.

25 x SSH IC, 1 burpee

10 x Arm circles each direction IC, 2 burpees

10 x DQ IC, 4 burpees

20 IW IC, 8 burpees

On the mosey through the parking lot toward the basketball courts stop for a quick Parking Space Tracer.  Continue to the basketball courts for Elevens.  Use the corners of each of the 4 courts for each set, sideline to baseline across the courts.

Round 1. Merkins/Richard Simmons, lunge on the baselines of the courts.

Round 2.  Monkey humpers/hello dollies, bear crawl the baselines.

Mosey to the front of the school and split into 2 groups.   Group 1 does an exercise while Group 2 takes a lap around the lot.  Balls to the wall, box cutters, squat jumps.

Mosey to the grass in front of the school for what YHC called a Fire Drill.  Circle up.  Fast feet until one pax says “Fire”, all stop, drop, roll to one side,  do a merkin, roll the other way, another merkin, back up to fast feet.  Rotate “Fire” call through PAX twice.

Back to flag for Mary.

Flutter kicks, Alabama prom dates, American hammers, LBC.

COT.

MOLESKIN

-Tclaps to Lab Rat for the “corporate challenge” this week, hitting an AO everyday for the past week and completing it this morning with the long hike to SOT.

-It was good to see that Bleeder’s knee does not affect his bear crawl speed as he left the rest of the PAX in the dust in Round 2 of the elevens.

-The Fire Drill was a question mark coming in but seemed to be appreciated and according to the PAX we may see that come up again.

ANNOUNCEMENTS

-Spring has sprouted multiple new AOs around RVA. Tuesday am – Daville is up and running strong, SpiderRun kicked off yesterday to positive reviews and will apparently be great BRR training.  Wednesday and Thursday next week kick off WDog and CircusMaximus.  Bring your own kettlebell and block each week to CircusMaximus on Thursdays at Godwin unless otherwise instructed.

Thoughts and prayers with Chum Bucket and his family.

Burn after reading,

Rosie

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 the tire rollers) & Exercises (ALL about Mary). The order was exercise, tire, run.

The exercises, Plank/Plank Dips/Cross Leg Lift – yup that’s it.

Moleskin:

Wilson saw Lugnut at a LAX game last night and somehow the conversation ended up with YHC signing up to Q SOT. Damn HR. They are soooo sneaky and can’t be trusted!

He did recommend the ALL Mary workout. The tire was while not hard to push once rolling, it was a challenge to steer and Lugnut continued to teach about the apex of a turn. *noted* YHC skipped arm circles in the COP as the PAX commented that EVERY workout had arm circles. Then Bleeder tried to mosey back to the flag early #Qwatchalwaysright – we did some arm circles! Swirly quoted a few scenes from Something About Mary – thanks for the video clip!

YHC thought it was a good – not great workout. Next time I’ll plan the Mary exercises with purpose, not random. Who knew we’d only get through three. Had at least 10 prepared!

The PAX did great and I spent the long ride home satisfied and in reflection.

ANNOUNCEMENTS:

W-Dog starts next Wednesday, April 6.

HDHH at Elwoods 5-7 on April 20.

Toga wants a block party at 45MOM on Thursday. – BRING your blocks!

Galactosemia Foundation is having their annual golf tournament May 20th @ Birkdale. www.forethecause.org It is a great time and the beer is cold. There are plenty of spots left and Wilson would love to see you out there. Consider sponsoring or putting in a team. I realize time and money can be tough to come by, but anything you can do is greatly appreciated as this directly affects my youngest daughter who has Galactosemia. We would LOVE to find a cure!