Tag: Source of Truth

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 of 100m.  10 merkins then crab walk half way off the 100m.

Mosey to bleachers for Chiabattas:  Alternate Muscle-ups & Box Jumps for 4 min

Go back to track for set replacing the merkins with WWII situps.  Finish with extra 10 burpees and sprint 100m.

Mosey to top of hill to fence. Derkins x20, Flutterkicks 20 IC, then 15 more derkins.

Back to the flag for 3 min Mary:  Alabama Prom Dates x20, Cross leg lifts 15 each leg, 20 Hello Dolleys.

NM:

Great work by the PAX today.  There was discussion before the beatdown as to how cold it needs to be to forgo shorts for tights/sweats.  Lugnut and Rosie sported shorts, while YHC opted for running pants in 22 degree weather. The rest of the PAX shall go unnamed. Bleeder and Sheik lit the way with their bikes which was helpful, especially on the track.  The Derkins at the end were quite tough in just getting your feet on top of the fence.  As Swirly said it was more balls to the wall/modified Carolina Dry docks.

Tclaps to Bleeder for keeping time as YHC forgot a watch.  One of YHCs resolutions for 2016 is to Q every AO once a quarter, thanks to the SOT normals for pushing YHC today on the SOTVQ.

Announcements:

HDHH next Wed: See DK

Frostbite this Sunday for those running.  YHC has a free pass (M has to work) for the race if anyone is interested.

 

 

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 loop

25x Mountain Climbers
25x Freddie Mercuries
Elbow Planks
10x Merkins

4x 300m intervals around bus loop

Mosey to VSF.
25x American Hammers

MOLESKIN:

The fact that this would be a run-oriented workout was pre-blasted on the Q signup sheet. YHC was confident that information would chase away all but a handful. Such was not the case, however. It appears that men of F3Richmond are not easily intimidated. Strength and good spirits were on display this morning!

School buses were warming up in our AO and belching out a carbon footprint that would make Al Gore envious (see this Newsweek Article). One unnamed member of the PAX was also exhausting large quantities of foul methane. Those things, along with dense, Arctic air, was a noxious combination that left a burn in YHC’s lungs.

The 300m distance for repeats is tough because it draws out speed, yet demands a painful push of stamina during the last 100m. Fudd was consistently in the lead, with a few men pushing fairly closely behind him. Several men are not able to run at the moment, and instead did 600m crit intervals on their mountain bikes while the rest of the PAX ran.

FNG Antivirus probably psyched himself up for a crossfit-type workout morning and instead was dealt mostly run intervals. He dug deep this morning and pushed through. Great job, Antivirus!

FEBA! Johnsonville

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

Triangle of Mary – Dealers choice 2 rounds

Mosey back to virtual flag. Swirly did not bring his and Singer & I do not have one!

Mole Skin

So today’s workout was supposed to be focused on what happened on a forgotten day in history. December 30th! YHC arrived earlier than normal to set out the cones for the Bermuda Triangle, but as I pulled up I realized that there was NO way I would walk out there in what seemed to be the DARKEST and foggiest gloom I have been to. Plus I am afraid of the dark! 🙂 Thankfully Swirly showed up and escorted me out to the field. We both assessed that the field was a soggy mess and south of the river fields demand respect! Audible called and moved it to the track. No Bermuda Triangle. 🙁

The fellas did a great job with the audible. Nice job!

Some facts about December 30th.

Bill Poulian was hired as the Buffalo Bills GM in 1985 & Its National Bacon Day!

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 this morning but nothing the SOT Pax couldn’t handle. The theme of Christmas Eve’s eve provided a nice opportunity to do 23 of each exercise. The Pax crushed it!

YHC arrived early to place the “advent calendar cards” in the parking spaces only to be met by a very early arriving Oyster. YHC was fearful Oyster would accidently blow up the plan but it was early enough that he was still partially asleep.

Evidently Bleeder was picked up by Swirly somewhere on Powhite. Rumor has it he had forgotten to attach the smart tag to his bicycle. To Bleeders credit/rehab he rode 2 laps for every 1 the pax ran (13). Beating YHC every time, not that anyone was counting of course.

Immediately after Aisle 5’s burpee infested Q last week YHC signed up for today. The mission was to tax every muscle used in a burpee, but lead a burpee free workout. Sorry Wilson.

Ricky Bobby was on time but last in the lot. Watching the headlights turn in the Pax curiously could not figure out who/what vehicle was arriving. This is pretty unusual considering the rumble the mighty SS typically emits. Ricky Bobby we do not have a noise ordinance on the south side, OPEN her up!!!

Highlight of the morning for YHC had to be Splinter and Honey Do bringing FNG Bass Pro to the AO. The youngest FNG ever to post at an F3 Richmond workout. Splinter was overheard telling her to pace herself early in the workout. Bass Pro never faulted, and often was waiting on Splinter to catch up on the runs. Well done Bass Pro, welcome to F3.

Merry Christmas & Happy New Year!

Saabs VQ tomorrow at 45 minutes of Mary

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, 20X

Repeat process 4x

Six minutes of Mary

75X LBC
20X Hello Dolly’s
20X Rosalita

Superman

COT

Wilson took us out in relaxed “Hey God, it’s me, Wilson” prayer

MOLESKIN

After the first Mosey, which was about two feet, YHC announced to the PAX that my knee had suffered an injury last week, and that YHC was on restrictions with anything to do with running or even mentioning the word running. Fudd asked how the injury occurred, YHC explained that the knee had been hit by a lucky horseshoe last Thursday. Fudd seemed disappointed that he was going to running all over the AO this AM. When the PAX looked over toward the curb and witnessed the row of Kettle Bells placed on the curb, a few groans and mumble chatter were heard.

KUDOS to Rosie for picking up the heaviest KB of the lot, and keeping with it through out most of the Exercises. YHC was curious to see who would have the courage to to pick up the lightest hot pink kettle bell(still 10 Lbs). Wilson made the courageous decision that he would opt for the lighter KB after the first series of exercises. On a side note, Wilson was apparently not willing to run to the AO because of the erie feeling that Fog was putting out this morning. (Note to self, Put up sign for Wilson at AO without naming him directly as to embarrass him, Caption should read, “Lost Balls, If Found please return to Wilson’s Wife”) (Also, Should ask Aisle 5 if he saw any evidence of them as he ran home in the Dark.)

YHC is pretty sure this is the first KettleBell workout to hit RVA. Swirly mentioned that the Stock clerk at Dick’s was probably pretty annoyed that they are having to restock so many Kettle Bells at once. Thanks to Swirly for making the KettleBell Suggestion, Anyone who wants to use them for a workout(and ruin the Shocks in their car) is welcome to use them.

Announcements:

All RVA F3 Members are invited to Attend the Christmas Party at LugNut’s Office at 3106 Lanvale Ave, on December 17th at 4:30-6:30PM.

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 and line up:
5x 100m intervals
25x dollies
10 burpees OYO
25x LBCs

Line up:
5x 100m intervals
Short Plank sequence

COT

Moleskin:

This was not a typical workout for F3Richmond, and YHC gave the PAX ample reasons to complain (and revolt). The thing that sticks with me though is that this PAX did not complain at all. Every person out there pushed himself very hard from the very first interval to the very last. YHC is impressed and humbled by the effort this morning and the amazing quality of these men. This is an incredible group.

Before and after the workout, YHC and Wilson spent some time discussing the December burpee challenge. Both find the challenge to be more difficult than the November merkin challenge. YHC is hopeful, however, that the December burpee challenge will get easier as the month progresses and will, in the end, yield significant fitness benefits. I ENCOURAGE OTHERS TO ACCEPT THE CHALLENGE.

YHC ran the 1mi. warm-up with Splinter, who effortlessly chatted as he whirled around the track. In contract, YHC was gasping for air and could only contribute an occasional nod or grunt to the conversation.

A friend loves at all times, and a brother is born for a time of adversity. Proverbs 17:17

Johnsonville

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 meet your partner stop and do an exercise. Then continue around the track to the start and repeat exercises. 20 at each stop. Exercises included PLTs, Wilson’s Wife, Stuart Scott Merkins. 40 total merkins for those counting.
– Saunter to end zone for plank hurdles. All start in plank in the end zone. One PAX runs 10 yards and planks, then next runs to the first person, hurdles and then runs 10 more yards and planks. Continue in leapfrog fashion until you reach the other endzone.
– Commence 4 Corners of Mary on the football field. 10 WW1 situps, 20 2-count russian twists, 30 2-count flutter kicks, 40 LBCs. Run between each station. Repeat until time runs out.

Moleskin
Thanks for the south siders for welcoming a Splinter Q. The runs between the exercises this morning was supposed to get the body temperature up on a cool morning. Mission accomplished until 4 corners of mary where YHC’s backside proceeded to go numb.

Kudos to the PAX on the curb crawls. Last time YHC pulled that out we only went up to 6 and the distance between the crawls was much shorter. Nice work pushing through the pain.

Clearly YHC needs a lesson on Wilson’s Wife. The description resulted in three different exercises amongst the PAX pairings. The intent of the exercise was to have the person grabbing the ankles perform the shoulder press. TClaps to Swirly and Wilson who demonstrated the ranger version, essentially hand stand merkins.

Apparently the infamous Swirly’s Sausage Balls are making an appearance at TDay tomorrow at a special edition celebration at the Homestead. Fair warning to the Hot Springs resort to ensure the septic is in working order.

Announcements

• Turkey Trots at UR & Salisbury
• 11/26 45MOM workout will be a 1 hour workout @ 7:00. Charlotte visitors and TYA has Q.
• Wilson’s friend is looking for a reliable used car, sub $8k. Contact Wilson if you have a source.

Safe thanksgiving travels to all.

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
2x superman

Mosey back to football field for a Beast, including:
Round 1: merkins
Round 2: Freddie Mercury
Round 3: mountain climbers
Round 4: Alabama prom dates
Interlude: 1 min elbow plank
Round 5: penmanship
Interlude: 1 min elbow plank
Round 6: merkins
Interlude: 1 min elbow plank

COT

Moleskin:

Although it was nearly completely dark, it looked like Swirley led most or all of the Beast legs, putting in a strong #redpill performance. The rest of the PAX seemed to drag a bit more than usual for some reason, and several even suggested that I cut the Beast short under several questionable pretexts (e.g., the field was “muddy”; and 20 minutes is not long enough to complete a beast). In the end, the PAX embraced the #gloom and pushed through.

Pele (a HATEx3) teamed up with Swirley on the triple play and appeared to push Swirley’s run pace significantly.

Wilson has been unable to post for some time due to his work schedule. It was good to see him out and to catch up with him this morning. Wilson suggested that his wife is pressing him to post, and we are grateful for that.

Keep up the hard work! Johnsonville

Announcements:
– 2nd F Hump Day Happy Hour TODAY
Meet at Ardent Brewery @ 6pm for a 3.75-4.5 mile run. Ardent is located at 3200 W. Leigh St.
We will start and finish at Ardent so no need to set shuttle. It is recommended to bring a light to help navigate the back streets.
– Normal workouts this week (NO Q SCHOOL THIS WEEKEND)
– Possible change in time/duration of Thursday workout on Thanksgiving. Stay posted …

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 crew of athletes this morning created an opportunity to make that happen.

A big SOT welcome to Rosey for joining the pax this morning. He didn’t get to see much of the AO but clearly is a pretty sporty runner. Nice job!

Swirly and YHC wore gear completely the opposite of what one should wear on a dark 3.4 mile journey down the road. Fortunately Bleeder saved the day by wearing Day-Glo socks. Yep, that’s all the light we had. The good news is most Southsiders on the road this a.m. never saw us so it wasn’t much of an issue.

Until next time,

Peace

4 strong moseyed into the gloom.
The Thang
Mosey to the field next to the baseball diamond
COP
25x Imperial Walkers
25x LBC
25x SSH
25x Freddie Mercuries
25x Hillbillies w/ Jville hops
25x Crab Cakes
20x Air squared
Mosey to the football field.
Beast
Merkins
Flutter kicks
Sumo squats
LBC’s
Werkins
Backward Run Burpees
Mosey to poles
Pole Smokers – Indian run
1st man 5 pole smokers
Rest of pax holds heels 6” off ground or dealers choice
Pax rotates through poles Indian Run style
Mosey to the parking lot

COT

Moleskin
YHC believes this is the first time SOT has had a majority of Southside’s post to the gloom. That’s nice considering it is the southernmost point of F3 Richmond. Maybe SOT should be renamed Key West?

Originally YHC thought we had an FNG this morning, but it turned out to be Wilson. Welcome back! It was really nice to have you back, plus it made the whole awkward situation of explaining to M.Wilson why we were doing the COP in your front yard this morning.

That’s about it, See you next time.
Peace!