Tag: Source of Truth

5 posted for a lovely/Scottish morning at Source of Truth.  Here’s the basic shedule (yes, I spelled it that way on purpose because it sounds better).

Head to the friendly neighborhood rock rental pile and grab a “good size rock.”  With your new favorite pet rock overhead, mosey to tennis courts.

COP: Split jumps, merkins, flutter kicks, Don Quixote

Round 1: bunny hop alternating sides of the back line across two courts, alternating shoulder presses with rock, some ab thing?, repeato x3

Round 2: Quick step over line and back while moving horizontally (like the kids are all doing the shoe commercials), tricep press, American Hammers, repeato x3

Round 3:  Broad jump across court and back, 10 merkins w rt hand on rock, 10 merkins w left hand on rock, situps w rock on chest, repeato x3

Round 4: Arc loader across all 4 courts, curls, repeato x3

Round 5: 10x full extensions, 10x toe touches w rock, 2 min plank

NMM:  Is it weird when you start thinking a rainy workout might be fun?  YHC headlocked two guys at a work dinner about coming to GridIron, and they immediately checked the weather.  Thankfully it looked OK as we need the first outing to not be a total shock.

We reached consensus that this was decidedly not a JVille “sprint… and sprint some more.” workout.  The PAX actually put YHC on their shoulders and carried me back to the shovel flag (which was absent) in celebration.  YHC felt like a triumphant Roman general after defeat of the Gauls (see how I did that?  Roman.. Romans… that’s writin’).

Stay Classy,

Toga

The PAX was 3 strong on a cool crisp morning entered the gloom.
The Thang
Mosey around the school to the baseball fields
COP
13x Air Squared
21x Alabama Ass Kickers
10x Alternating Shoulder Taps
20x American Hammer
20x Ballerinas
Mosey to the track
Bojangles Biscuit
2 laps – sprint straight, mosey corners – rinse and repeat the opposite direction for a cool mile.
10x Bobby Hurley’s each lap
Mosey to track hill
Bearway to Heaven (+ ascending curb crawl)
Bear crawl up hill and jog down, increase by 1 burpee each time, up to 13
Mosey to gym side of school
Ascending Testicles
10 derkins at 15 degrees
10 derkins at 45 degrees
BTTW
COT

Moleskin
Without the moon in site the gloom was VERY dark once again.

YHC created the workout based solely upon exercises listed in the A’s & B’s of the F3 website. This was a nice change of pace from the traditional COP and core workout. Only issue was remembering the names of exercises YHC had only practiced and not yet executed. Still Weinki free!!!!

Surprise guest Mini Me (N. Charlotte) & Swirly graced SOT with their power packed energy level. Mini Me is especially impressive on the BTTW. He explained his skillful craft has come with many tumbles over the last couple of years.

Swirly of course brought the steady driven performance YHC has come to expect. His knees are still bothering him after the BRR, which may explain the reason he did not lap me during the mile run. Get better Swirly.

Have a good one guys, See you next time!

Two of the faithful posted at Source of Truth this morning to enjoy the crisp autumn morning. Lugnut planted the SF, and this is how it went down:

Jville on Q:
Mosey beneath the massive white oaks by the school for COP.
ssh x25
circular leg lifts x20
don quiote x25
imperial walkers / hillbillies x20

Lugnut on Q:
Cross Country run to and around Clover Hill HS (2mi+).
Return to SF and mosey to soccer field inside track.
11s (jump and touch crossbar / LBCs) sprint to midfield and back.

Mosey to hill up to tennis courts.
Ascending clock merkins to 5.

Jville on Q:
freddie mercs x25
alabama prom dates x25
circular leg lifts x20

COT

Although we lacked numbers this morning, YHC and Lugnut managed to put in a good workout. While running around Clover Hill HS, we did not see a walker on the right side of the road shrouded in near total darkness. As we pulled alongside, the walker lit up his/her mobile phone casting a surprisingly bright light into the surroundings. Lugnut nearly jumped out of his skin and accelerated to something near a 5:50 min/mi pace. Lugnut is going to love those free-range dogs at next year’s BRR!

Johnsonville

Five faithful attended a crisp morning workout at the Source of Truth.

The thang:

Mosey  near track for COP – 20 LBC, 20 Don Q, 20 Hillbillies, 20 Mountain Climbers, 20 LBCs

Catch me if you can – partner up, first partner runs backwards on track, second partner does 5 merkins and runs to Partner 1. Switch, Partner 1 does 5 merkins, partner 2 runs backwards. Repeat until each partner has completed 25 merkins.

Ring of Fire – 50 burpees. Each person does one burpee while the others TD Al Gore. rotate around up to 50.

Mosey to basketball courts

bear crawl suicide – bear crawl down, run back to the baseline

Ring of Fire – 50 WWI situps total by increments of 1, PAX hold legs 6” of ground.

Four Corners – entire 4 courts. 5 burpees, 10 derkins, 15 slow bending squats, 20 WWII situps.

Ring of Fire – 100 Merkins total, increments of 2, PAX planks

Four Corners – same as above, in reserves, running backwards

Wilson’s Wife workout #45 – each person chooses one exercise for person to the left,and so on around circle. Rotate exercises until everyone has done each exercise.

Standard suicide

Mosey to flag.

Moleskin – the mornings have certainly grown dark. Good workout today guys. Thanks to Splinter convincing the PAX that ‘running the second Four Corners back’ meant to literally run backwards as well. Caution, running backwards creates a hotbed for collisions, luckily all were avoided today, narrowly.

Normal workouts this week. Same announcements for other events – Rugged Maniac Oct 10, Bottom to Tap Oct 17.

YHC signed everyone up for the Go Ruck, better get ready. It was Honey Do’s idea.

Three strong gathered at the Source of Truth for an upper body beatdown.  For the record, the temp was a cool (sic) 71 degrees with a nice crisp 100% humidity.  Perfect weather for the final day of September.

Here’s how it went down:

COP
20 – Don Quixote’s
10 – Merkins
20 – Imperial Walkers
10 – Werkins
20 – LBCs
10 – Travolta Merkins
20 – Copperhead Squats
10 – Staggered Merkins (right high, left low)
20 – Side Lunges
10 – Staggered Merkins (left high, right low)

Mosey to the well lit baseball field for a Diamond Circuit. Start at home plate in plank. One person does exercise on the way to first base. When he reaches first base the second person comes out of plank and exercises his way to first. While second person is working his way to first base, first person does exercise on the base. When the second person reaches first the first person moves to second. Third person follows in sequence. Exercises were as follows:

– Lunge to first base
– Carolina Dry Docks at first
– Crab crawl to second
– Squats at second
– Bear crawl to third
– Diamond Merkins (naturally) at 3rd
– Crawl bear home
– Burpees at home

Repeato x3. If you don’t understand I created some ASCII-art to help the visualize the pain.

                            Squats @ 2nd
                                /\
                               /\/\
                              /    \
                             /      \
        Bear Crawl to 3rd - /        \ - Crab Walk to 2nd
                           /          \
                          /            \
                         /              \
                        /      ____      \
Diamond Merkins @ 3rd  / \    |____|    / \ - Carolina Dry Docks @1st
                       \ /              \ /
                        \                /
                         \              /
                          \            /
         Crawl Bear Home - \          / - Lunge to 1st
                            \        /
                             \      /
                              \ __ /
                               \  /
                                \/
                         Burpees @ Home

Mosey to benches for a quick round of double tabata (bench merkins & dips)

Mosey to SF for 4.5MOM
20 – LBCs
20 – Freddy Mercuries
10 (2 count) – Pickle Pounders
20 (2 count) – Russian Twists

Moleskin
Light turnout but strong effort from the PAX. YHC took the liberty of formulating a baseball themed workout given this is the final week of the regular season. After the Punisher and No Toll this week YHC couldn’t handle too many leg exercises so the focus was above the waist. Lug Nut and Two Can impressed me with their dedication during the crawling exercises between bases of the Diamond Circuit. It may have been a mirage, but those bases seemed to get farther apart each inning.

YHC learned some new things about the two dedicated PAX members that showed up at SoT. Lug Nut disclosed that his favorite exercise is none other than the burpee and he can do it better than anyone else in the PAX. YHC thought of obliging and throwing in 4.5 minutes of burpees instead of mary but stuck with the original plan. Pickle Pounder was too interesting of an exercise not to try out.

Two Can came out with a vengeance. However, at some point during the third inning YHC think Two Can swallowed a SodaStream^TM as there were volumes of carbonation erupting from Two Can.

Nice work guys.  SOT is a great AO for a sports themed workout.

It was another truly beautiful morning in RVA, but we weren’t in RVA.  We were South of the Border at Source of Truth for nothing but ciabatta style circuits for the entire workout.  6 posted for something totally different than BT’s Old Glory or Grizzly’s scavenger hunt of pain.

The Thang:

Mosey to center of field to get right into alternating exercises done on a tabata timer.

Round 1= Ted Strikers (merkin followed by body rotation with hand in the air and one leg through) and Imperial Walkers, 2= mtn climbers and high knees, 3= squat jumps and skaters, 4= walking plank and full extensions, 5= Bulgarian squats and merkins, 6= Dips and leg raises, 7= alternating lunges and incline merkins, 8= rotating planks and sprinters, 9= 4 rds of burpees

NMM:

Where was Johnsonville?  Somewhere in the gloom that guy felt like he was missing something, and he was right.  Today was indeed a JVille special brought to you by none other than Dr. Izumi Tabata.  The PAX seemed to enjoy the repetition and joy of staying together vs running into the gloom, but there was a lot of mumble chatter.  Since tabatas are to be done full out for 20 seconds with a ten second rest before the next set you would think there would be less mumble chatter #MouthofWilson.  YHC will consider ways to correct this if we ever repeat it.

Stay Classy,

Toga

3 strong moseyed into the deep dark gloom on a great end of summer morning.
The Thang
Mosey to the center of the bus loop
COP
25x Imperial Walkers
25x Freddie Mercuries
25x Happy Jacks
25x Little Baby Crunches
25x Crab Cakes
25x Flutter kicks
Mosey to baseball field
Terrance Gore (fastest man in baseball) rotating leadoff
Sprint to 1st, mosey back to plate
Sprint 1st to 2nd, mosey back to plate
Sprint 1st to 3rd, mosey back to plate
In the park homer
Rinse and repeat
Mosey to the football field
Broad Jump Burpees – 50 yards
Lunge back
Rinse & repeat
Mosey to poles
Pole Smokers – Indian run style
1st man 5 pole smokers
Rest of pax holds heels 6” off ground
Pax rotates through poles Indian Run style
Mosey to hill
Clock Merkins
2 merkin and rotate like a clock +1
COT

Moleskin
YHC was pleased to see Swirly and TYA join the fun this morning, otherwise it would have been a pretty quiet gloom.

The never ending pole smokers were brutal. I believe they multiplied while we were smoking.

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

The Thang
4 post to the Gloom on a dry but humid morning.

Hallelujah Mosey to the grass area in front of the school
COP
15x Don Quioxte
30x SSH
30x LBC
30 x Imperial Walkers
15 x Jumpers
Hallelujah Mosey to the basketball court
Super 21
Under each basket do 1 merkin/1 lbc increase by 1 each
Rotate through until you reach 21 merkins/21 lbc’s.
#1-8 merkin/ww2
Jog down & back
#9-16 werkin/flutter kick
Jog down & back
#17-21 carolina dry dock/lbc
Hallelujah Mosey to the track
Griff
800 meter run
400 meter backwards
Hallelujah Mosey to poles
4 minutes of pole smokers
COT
Moleskin
YHC thought I might be flying solo today with the BRR athletes resting for their upcoming adventure. I could not have been more wrong.

Wilson made a rare and early citing at SOT today, it was good to have him and his mumble chatter back.

Toucan brought forth an excellent effort this a.m. Despite prior week consumption issues he excelled throughout, there was a little concern on the pole smokers that what goes in might come out. Fortunately, all went well.

While doing the COP YHC must have closed my eyes doing lbc’s. When I reopened them all of a sudden Toga had appeared, it was an I Dream of Jeannie moment. I’m not sure that’s a dream? Maybe a nightmare? All good Toga rocked it in a very casual way.

Good work men.

5 post to the Gloom on a dry but humid Wednesday morning.

The Thang
Mosey to the grass area behind the school
COP
25x LBC
20x SSH
25x LBC
20 x Imperial Walkers
25 x LBC
20 x Don Quixote
25 x LBC
Mosey to the center field
8 contra little baby jumper crunches
Mosey to the football field
Escalating Four Corners
20 x WW2 sit ups
20 x flutter kicks
20 x Russian twist
20 x Hello Dollies
Rinse & repeat x4, add 5 to each on final 2 circuits
Mosey to front steps
Triple Check
Moses Malone’s
Pole Smokers (20)
Pole Press
Mosey to the parking lot
COT
Moleskin
YHC was hoping to up the ante on the core this morning. 516 ad exercises did it.

I was hoping to craft a witty moleskin this morning but one of our most valued associates left the office in an ambulance this morning and it quite honestly has me quite concerned. A quick prayer for her well-being would be greatly appreciated.

Thanks!