Tag: Source of Truth

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, start the next round, rinse and repeat.

Round 1 – Burpees/WWII situps

Round 2 – High knees/plank

Round 3 – Dips/Freddie Mercuries

Round 4 – Hello Dollie/Jump Squat

Round 5 – Skaters/Muscle Ups

Round 6 – Merkins/ABCs

Round 7 – Flutter Kicks/Plank Jacks

Round 8 – Jump Lunge/Heels to Heaven

Mosey back to the flag for COT.

NM:

DK showed up this morning ready for a duel but apparently did not let his foe know of the beginning date.  Alas, we will have to wait until he returns from his anti-weight loss basketball watching trip.

YHC had alternate plans in mind for this morning but found the tabata app and decided to give it a try since it had only shown up in short appearances in RVA recently.  Mumblechatter was strong this morning for the first half of the ciabatta.  Swirly saw some NFL combine video of things that cannot be unseen and only he can tell.  Fudd and DK had a moment during the rest portion of the ciabatta admiring the clear, starry sky.  Once we got to the second half of the workout the mumblechatter tapered and the focused work continued.   All were reminded, per Toga’s instruction, to keep the form on the planks for maximum effectiveness.  Keep those cages tight gentlemen.

Some tweaks to the program may be needed to adequately test the PAX but overall YHC was happy with the app and the alarms to start and stop.  It was also noted that this was a knee problem friendly workout, unfortunately Bleeder needed a day off after 2 days of posting without a bike.  Wilson and his bum wheel appreciated the lack of running.

Thoughts and prayers go out to the Mauck family.  Page Mauck was a beloved teacher and coach at Trinity and a neighbor of YHC, that DK, other PAX, and their children have had the privilege of knowing.  Page passed away this past weekend in a single car accident on Old Gun Road.

Be safe and keep working to get better everyday.

Rosie

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 start when everyone finished.

Mosey to poles for pole smoker indian run.  PAX holds legs at 6″ while first PAX member completes 6 pole smokers (1 left, 1 right, 1 center, repeato).  Run to end of line and next one goes.  Complete 1 circuit.

Saunter to the baseball field for a little spring training.  Quick cycle to finish the workout.  Start at home plate:

• Single:  Run to 1st and complete 10 WWII situps.  Run to 2nd, 10 WWII.  Run to 3rd, 10 WWII.  Run home, 10 WWII.
• Double:  Run to 2nd and complete 20 merkins.  Run home for 20 more.
• Triple:  Run to 3rd and complete 30 squats.  Run home for 10 WWII.
• Home Run:  Round the bases and finish with 40 LBCs.

Back to SF.

Moleskin

Great turnout from the RVA PAX.  Welcome Nancy from Greensboro and The Farm from Charlotte.  There were complaints of the tolls and distance from downtown to this particular AO.  RVA is working on it as there are at least 2 new AOs in the works.

It was dark this AM so YHC initially couldn’t identify the LIFOs.  Fudd was a given and should have been assumed.  Toga was unexpected.  Tclaps to Toga for directing our visitor from CLT to the correct location.

There have been grumblings recently as to the level of math required during YHCs workouts.  There were two basic concepts introduced today.  Subtraction by 2 and the concept of even/odd.  Merkins were always even and Lt Dans were always odd.  Nancy pointed out that this AO is a middle school and we should not be required to practice remedial math.  Point taken.  YHC and TYA have been discussing a fibonacci sequence workout but we should likely hold off until PAX math skills have advanced.

See everyone in the spring-like gloom.

Announcements

• AFSP Golf Tournament.  See Fudd’s BB.
• 24 workouts in Greensboro, visit if you are in the area.  Apparently you can just roll out of the fartsack and be working out.
• WDog starting in April.  See Swirly.
• Mechanicsville AO starting next week
• HDHH next week
• Lab Rat has run friendly Q tomorrow.  As Swirly put it, “Every day all day”
• Expansion in May to support new Hampton Roads region.  Contact Toga to volunteer.
• Toga is eyeballing an orienteering course on May 1 at Pocahontas.  May turn into a trail run.  For Wilson’s edification orienteering generally involves a compass.
• BRR spots are open.  Talk to TYA if you want in.  Training starts soon and there will be planning “meetings” after the training.  You know you want a purple shirt to be like Swirly.

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 2 times around – challenge to runners – make it back to the start before Bleeder comes around twice..  25 partner leg toss after each lap – 3 laps..

Curb Crawls : Bear crawl up crawl bear back up the ladder to 6 (Merkins)

Mary: LBC’s, APD’s, cross leg lifts, 6 inches

Ring of Fire – 10 Merkins.

Great work today guys… A beautiful morning @ SOT and Bleeder was wondering why in the world YHC had on his jacket… ( Cause YHC’s $10 target watch broke awhile back and YHC needed a place to secure his phone so that he could keep time – YHC also is doing the weight loss challenge so figured sweat it out … YHC did end up ditching the coat before the bus loop exercise…

There were a few small groans as YHC announced like hill and YHC reassured Wilson that it would be okay even though we had odd numbers – no worries bro 🙂 The pax did great pushing themselves to make it to the finish line @ the bus loop before Bleeder arrived – this didn’t always happen but every effort was given for sure..  YHC thanks Bleeder for his extra effort to push himself and the pax on that exercise. During the bus loop exercise the shovel flag fell and made a loud noise. The first thought was someone was trying to break in to one of our cars – nope not the case it was the flag..  Thanks Lug for going to replant it… It was dark and nobody really saw what happened but it fell near Wilson’s car – upon inspection @ the end of the workout it seemed all was well… YHC was sorry the flag fell on a car but was thrilled it was not the Audi or Porsche – cause YHC may have been running home from SOT 🙂 More grunts were heard during Mary as the pax was pushing hard to finish strong – well done fella’s..

Splinter took us out and asked for God’s grace, mercy and wisdom not only for us but for our country’s political leaders(now and in the future)  – well said Splinter.

Saab has the Q tomorrow @ MM

LabRat and Circle K are working on a Mechanicsville AO – stay tuned..

See y’all in the Gloom!

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 for Basketball Court Bear Crawl to Burpee: Start in first basket key do 1 burpee then bear crawl to the other side of court’s basket key and do 2 burpees, bear crawl to the next key box and do 3 burpees…plank up after bear crawling to the 8 th key and completing the 8 burpees.

Mosey to the bus loop.  Partner in twos: 1 starts 100 Merkins, 200 LBC’s and 300 squats while the other partner runs 1 loop. Switch and keep counting.

Mosey to flag for final Ring of Fire with 10 Merkins.

COT and Fudd took us out.

Moleskin:

YHC was contacted mid-day Tuesday by Wilson, who asked for an audible Q switch for J-ville…YHC has a hard time saying “no” to the ever so persuasive Wilson. Needless to say, the Pax was most supportive…There is however always the exception…I won’t mention any names although he was our LIFO, who mumbled something about getting to the real exercises because he was cold or underdressed or something.  I am sure it had anything to do with YHC’s slow and methodical counting techniques on the windmills, hillbillies and arm circles during that balmy and almost sunny and summer morning.

The triple check was a bit messed with 1 group of three and 1 group of 4 which included a gear head, but we all managed to get our 9 segments in.

In reading recent back blasts, YHC noted the commentary on agility and incorporated a shuttle step mosey to the basketball courts. YHC figures it to be good to get lateral movement in before collateral damage on the sound ground and pound fun with the new and exciting Basketball Court Bear Crawl to Burpee.

It was still dark and my cheater glasses were foggy, but it almost appeared to YHC that a one legged Bleeder can out bear crawl the F3 Corporate stud…?…Flash dance and Lugnut were also in beast mode pounding through what seemed to be about ¼” deep puddles on the blacktop.

Rosie ran the bus loop 3 times while the rest of us only got 2 in.  Way to go Rosie.

Fudd brought us out with great encouragement and thoughts for the day.

Aisle 5.

Thank You and My Best Regards,

Michael Nojaim

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 LBC to plank
Rinse & repeat
At the end of each court to 10 Merkins to plank
Rinse & repeat
Lunge back & across
Mosey to the Shovel Flag for COT

Moleskin
One year ago YHC Q’d the first Source of Truth AO on a cold and semi-frozen morning. The beatdown was challenging in it’s day. One year later YHC wanted to see if it was possible to duplicate the workout, this time however the pax would repeat each exercise TWICE. Mission Accomplished!!

It was quiet in the gloom as only Swirly and YHC were the only ones to post. Swirly continues to contribute a powerful effort in the beatdown motivating YHC to keep pushing forward. I saw an F3 post last week that said “It won’t get easier, you just get stronger” and we proved that today.

Well done Swirly!

Peace

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 it @ 6 inches until time to repeat the pole smokers until the end of the posts.

Hill run Burpee : Run up the hill touch the fence – run back down and do a burpee –  repeat 5 times.

Ring of Fire : 10 merkins – repeat 2 times

Mary: Cross leg lifts 10 each leg, Flutter Kicks 10, Rosalita’s 10. Hello Dollies 10, APD’s, 20, LBC 50.

Moleskin: 28, steady breeze  with a light snow this morning so YHC wore pants… Come to find out SOT had no snow and no breeze…. Weird…  Bleeder made his return this morning after being away for a few days in Cuba and he proved to Rosie that he could indeed speak some Spanish… Other than that it was a good and interesting trip YHC does not have any further info to report – that said What happens in Cuba stays in Cuba! Glad you made it back safely Bleeder.. Toga mysteriously appeared  right as we began the COT – glad he was able to find us down there on the BB courts – does he have a little Conspiracy in him ??

Rosie and Toga were wondering why in the world YHC had the pax doing all those lunges especially after all of those LT Dan’s DK had us doing yesterday – and  YHC certainly heard some groans during the Monkey Humpers which are always a fan favorite. Agreed probably should have given that some more thought – my legs are smoked ..

The Indian Pole Smokers were a big hit until Bleeder landed in a nice cold puddle where the field dips down some – that made for some slippery and cold pole smokers which as y’all know are always fun..

Reminder : Corporate knows who was there and who has been participating consistently – this is for your own good and you know who you are – so see you in the gloom !

Great job Pax – enjoyed the workout this morning way to push it…

Saab has the Q tomorrow !

LabRat/Bleeder have RAMM/Gears

Swirly-Corporate Dogpile/ Earthworm Gridiron .

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
3 each around and back
COT

Moleskin
Record numbers posted at SOT this morning.

YHC was still recovering from yesterday’s Nifty Fifty and had thoughts of adjusting the morning beatdown to compliment yesterdays (ie. Burn out a different muscle group), however in true F3 fashion the PAX set a blistering pace and destroyed another chest & core workout.

Welcome to Transporter and 2 fng’s, Nacho Libre and Deflator, from Charlotte. They crushed it.

The typical F3 Elite level athletes, Splinter, Rosie, Wilson, HoneyDo, and Swirly represented as they always do.

As you would expect however, the Platinum level athletes continue to dominate; Ricky Bobby, Bleeder, and Dos Equis. At least that’s how YHC recalls!

Transporter invited/reminded the PAX of the 5 year F3 celebration coming up in March.
https://www.universe.com/events/5-years-of-f3-tickets-charlotte-C23H8T

GREAT work by all men, well done!

Toga’s on Q at 45MoM – don’t miss it
See TYA about BRR
Bring your bike to RAMM Gears

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.

Moleskin:

The pax was split in attire this morning shorts v pants ….  LugNut woke up to the sounds of beeping and scraping as the trucks were plowing his neighborhood @ 4.45 (Chesterfield County)… His Phone temp said 40 and the car stat read 35 so there was some confusion on what to wear not only for Lug but for the whole pax and we ended up half shorts/half pants. YHC changed the plan from a snow filled workout to a let’s keep to a clear path work out late yesterday evening  and this did not fair well for Wilson as he did not wear his running shoes and brought his kick but snow shovel… Sorry Buddy… Way to battle through .. Aye!

YHC had hoped that this change in plan would keep the pax somewhat dry… Not…. We were fairly dry for the most part  until the snow bank curb crawls (our gloves are sure to be wet for the next several days) and that last few minutes of mary when the water started running down our backs. YHC heard alot of noise from the pax on the last exercise( 6 inches) as we were all straining to keep those feet from hitting the ground.

Way to push it fella’s time seemed to fly by as we took no breaks and battled through all the exercises.  YHC is happy to report that there were no spills running/biking around the bus loop as there were some patches of ice along the loop – way to stay alert guys…

Honeydo on Q tomorrow – see y’all in the gloom!

Swirly

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 of Blimps
Jack (Bleeder) is the Rabbit on the bike (Wilson and Aisle 5 traded once or twice). PAX performs a slow moving exercise until the Rabbit catches the 6. Leaders return to 6. Start again. Exercises included:
Lunges, Backward Run, Broad Jump Burpees, Imperial Squat Walkers, Sideways Curb Crawlers (each side), bear crawl, crab walk, maybe more?

Run half a lap to bus loop

Ascending Curb Crawls with a Twist: Bear Crawl, Merkin, LBC – increment merkins by 1 and LBCs by 5 each time
Crawl Bear on evens (2 & 10, 4 & 20, 6 & 30, etc)
OYO until time was called (most made it to 6)

Mosey back to VSF for quick COP: 28 Flutter Kicks, 10 Don Quixotes

MOLESKIN:

Welcome to Dos Equis! Solid performance on a cold day that kept many of the regulars in the fartsack. Since Dos Equis has 4 daughters, YHC was toying with calling him Ocho Equis…but Dos Equis stuck.

Respect to all the PAX who yelled “Darrell Green” at the 28s!

YHC thought we’d be able to get 3 full loops of the Jack Rabbit Loops in…as it turned out, the PAX made it 3/4 of the way around.

When YHC announced 10 Minutes of Burpees, Honey Do let out the biggest groan of disappointment…only to be rewarded with a massive head start for the day for this month’s LBC challenge. YHC is fairly certain that Honey Do would have dominated the burpees; he was just looking out for his FNG and didn’t want to scare him away from F3.

Aisle 5 and Bleeder do NOT adjust their bicycle seats to the same position. Although this would allow for them to very easily ride tandem on a bicycle built for one: Bleeder on the seat and Aisle 5 standing while pedaling. Terrific visual on a hump day…

ANNOUNCEMENTS:

Hump Day Happy Hour TONIGHT @ Postbellum: 4:30pm.

Lockjaw on the Q tomorrow at 45MOMM

Snowpocalypse on Friday.