Tag: Source of Truth

6 Beasts posted to prove that it is worth getting out of the fartsack and making yourself better.  Weather was beautiful, mid 60’s, low humidity, no sign of rain.

The Thang:

Pick out a couple of mid sized rocks for later in the workout.

Mosey to front of school.  20x SSH, 5 burpees, 20x Through the Tunnel, 4 burpees, 35x LBC, 3 burpees, 20x Imperial Walkers, 2 burpees, 20x Squats, 1 burpee,   Mosey to track, stopping along the way to retrieve rocks, leave rocks at side of track.  BLIMPS with a twist.  6 stations, one in middle of front straight away, one at each corner of track and one on back straight away.  At first station, 5 burpees, second station 10 LT. Dan’s, third 15 imperial walkers, 4th 20 merkins, 5th 25 plank jacks, sixth 30 squats, back to start and do 35 russian twists.  Repeat x 4.  Mosey to rocks and do 20x tricep curls, 15x bicep curls, 10x lawnmowers each side.  Mosey back to shovel flag.

Moleskin

Aisle 5 continues to channel his inner Sippy Cup, posting to the workout on foot with a waterbottle in his hand.  Despite the fact that they are relatively the same height (?) nobody is going to mistake one for the other, even in the dark.  Aisle 5 is getting stronger and stronger everyday, he put in a respectable performance at the Sunday trail run last week.  Great job for his first time out.

Wedding Singer is quickly approaching the birth of his first child.  Many of the seasoned parents pointed out that a first newborn does not have to slow down your excursions from the house.  With a young child who is not yet mobile, pretty much anything still goes.  YHC has been trying to get Singer out for a Sunday run.  This week he is going to be occupied with family in town, followed by a baby shower.  Oh, what fun is in store for him!!!

I have decided to enter Swirly and Bleeder into a push up contest.  The contest would be for speed.  I am sure someone could beat them in number of push up done, but not in the speed in which they are done.  They lap me everytime a push up is involved in a routine.

Best Shot was back after a short rest.  After posting for 5 days straight his first week, his body needed a little R&R.

Good luck to Lug Nut who is off taking his son to college!!

Announcements

Hill run today, 530 pm at Hillcrest and Cary.

Tomorrow will be Pucker’s Virgin Q.  I am looking forward to seeing what he has in store for us.  A whole workout of backwards running.  Come on out to find out!

Year anniversary convergence on 9/19 Gridiron.  More info to come.

5 post to the Gloom on a humid morning.

COP

Mosey to the front by the road
25x SSh
30x LBC
25x Imperial Walkers
25 x Don Quixote
+1 burpee for each car that passes during the COP.
Mosey to basketball court

Ark Loader Suicides
Finishing where we left off last week shooting free throws
Inchworm suicide
Bear crawl suicide
1 full suicide per missed free throw
Mosey to front steps

Steps of Merkin
5 inclined pushup each step (2x)
5 declined pushup each step (2x)
Jog around light pole (2x)

Triple Check 3x
Step ups
Al Gore
Run around loop
Mosey to batting cage

Triple Check 1x
Moses Malones
Wall sits
Run around tires and back on the broad jump track into the sand pit
Mosey to the parking lot
Ring of Fire
5 Merkins 2x
COT

Moleskin
A small but mighty crew posted this morning for an entertaining workout

Isle 5 got the morning started right by jogging to SOT. He was channeling his inner Sippy Cup and carrying two bottles of water.

Under the pressure of a crab walk suicide Wilson steps up and makes the free throw, the first of the PAX to do so I might add. Well done, YHC thanks you for saving me from the crab walk.

Wedding Singer has some hidden jets in his shoes. During the Triple check he ran with YHC during the first 2 legs and smoked me on the 3rd. YHC did not run slowly on the 3rd leg.

TYA is great!

Rock solid, no man left behind crew of guys today.
Well done!

The PAX was 11 strong moseying into the gloom on a beautiful and slightly damp morning.

Mosey to the trailers
COP
25 X Imperial Walkers
20 x Jumper Squats
21 x Crab Cakes
30 x LBC’s
Mosey to the football field
10 Minutes of Burpees
On the track
Wallanaka track exercise
Split into 3 groups
Run to group and do the appointed exercise until PAX returns
Rinse and Repeat x2
plank
merkins
squats
lunge
flutter kick
mosey to basketball court
Old School hoops practice
Defensive slides x 3
Inchworm suicide
1 full suicide per missed free throw 6x
Mosey to the parking lot
COT

Moleskin
Impressive turnout this morning from all sides of the river.

Props to Ricky Bobby for choosing 10 burpees a minute on the 10 Minutes of Burpees exercise. I’m not sure he completely understood what he was committing to but got very very close to doing all 100. Well done.

BT won the Dukes of Hazzard award sliding in at 5:29:50. I’m betting there’s a Hazzard County in Tennessee as well.

TYA beat the bell by 1 minute. Oh so close but right on time. What if he had been late, Conspiracy has several suggestions I’m sure.

YHC was quite impressed with the lack of free throw shooting abilities. Hoping for one or two extra suicides would have been appropriate for today’s workout, 6 extra suicides pretty much did me in. Surveys show all those who did not shoot would have made it.

Gene Pool and Bonzo explained that suicides are now called Cupcakes. It is interesting to note that Bleeder used his marketing skills much more effectively today promoting the Bake sale, at Parham Rd Exxon (807 E. Parham Road) Friday 11 a.m., evidently its all about the cupcake.

Have a good one!

7 strong and eager rolled into the south side of Richmond today to play some ball.  Here is how it went down

The Thang:

Mosey to front of school for COP.  20x Don Quixote (Thank BT), 20x Through the Tunnel, 20x Side Straddle Hops, 35x LBC, 20x something else.  Mosey to side of school at bus drop off.  Curb crawls, escalate up to 10, repeat 10 and then back down to one.  If you finish early take laps around the front circle of school.  Mosey to baseball diamond for the PETE ROSE.  9 rounds of exercises and running bases.  9 random exercises on playing cards(burpees, box cutters, travoltas, squat jumps, slow squats, LBC, Merkins, Werkins, and Carilina Dry docks), 9 hit cards (single, double, triple, home run and foul ball).  If single 25x exercise, run to first 25x exercise, run back to home plate. Double is 20 reps, triple is 15, HR is 10 and foul ball is 5.  When foul ball is hit, run to deep center field. On the way back, run sideways, jumping, just like Carlton Fisk.

Naked Moleskin

We were at the end of the baseball game, running out of time when the Dealers choice card came out.  Lug Nut threw us a much needed softball, calling LBC’s as his choice.  Thankfully he hooked us up as burpees were the second to last exercise pulled.

Splinter and BT were very close to a LIFO today.  BT was late because he remembered that he forgot his gloves about 5 minutes from his house and temporarily turned around.  DK helped BT by sharing one glove with BT for the curb crawls. Not sure if abusing just one hand on the pavement helps or not…let us know DK and BT.

Announcments

Hill run tonite at 530 p starting at intersection of Cary and Hillcrest.  Forecast is 70 and sunny, so come on by and give yourself a nice leisurely run

Sunday runs being added to schedule.  Name suggestions are welcomed…

Two “Southsiders” & three of “the other side of the river” guys showed up this fine morning.

THE THANG:

Mosey to front of school for the start of a jumping good time!

25 SSH

15 Alt. Shoulder Taps

25 LBC

20 Crabcakes

20 Dancing Chilcutt **New & Wilson Wife approved**

Mosey around school to football field

For……….The BEAST. David Lee Roth Style!

1st Round – David Lee Roth Burpee(DLRB) – add a siccor kick at the end/Dive Bomber

2nd round – DLRB/Squat Jumps

3rd round – DLRB/Travolta (6 each side)

4th round – DLRB/Imperial Walker

5th round – DLRB/LBC

6th round – DLRB/Mountain CLimbers

6 MOM – Various exercises – I forgot & was not on weinke…….

MOLESKIN

YHC struggled early on with caidence and recovered quickly! Some early mumble chatter was quickly quieted during the beast.

YHC continues to get closer to the full burpee beast. Got 36 total done today! Been in a Van Halen mood lately so decided to add some old school kicks in the burpees.

Felt is was an ok workout until I heard Toga say he almost lost it (splashed some merlot) near the 3rd round I believe. In his defense, he led the entire beast! Feather in YHC hat!

The siccor kicks were……well pathetic. At least we all jumped in some form at the end of burpee.

Nice work today fellas! See even David Lee Roth is amazed!

The 9 who posted today enjoyed exactly what the forecast predicted. A chilly 75 degree breeze at #SOT!

The Thang:

Mosey to front of school:

25 SSH

20 Alternating Shoulder Taps (NEW!)

15 Don Quiote

10 DIve Bomber

Mosey aroud school to the main field

Four Corners Escalator (NEW!)

10 Merkans, 20 LBC, 30 SSH & 40 Travolta’s (NEW!)

Reverse and go down escalator. (NOT NEW that Conspiracy debated this was not going down…..)

Circle up for Ring of Fire (Dealers choice edition) 10 reps of each

Assorted exercises – PAX to you left decides the exercise and no exercise can be repeated. With a bonus round (all PAX does exercise)

6 Minutes of Mary

Dr. W (NEW!)

60 Second Plank

Russian Twist

Cross Leg Lift

The Moleskin

YHC was excited to try some new exercises today. We received a bonus during the Ring of Fire when Ricky Bobby introduced Hand Circles! Next up are ankle cirles!

Lug Nut convieniently positioned himself away from Conspiracy. Odd ’cause I thought Conspiracy went easy on YHC.

Chum & Bleeder had a burst of energy and were trading the lead during 4 corners. Wedding Singer & Splinter have taken the spirit of Conspiracy and are holding us all accoutable on our form. Some discussion on Splinter being twice the man…….literally.

Ok, if you don’t have the F3 App yet, GET IT! TYA is leading a run tonight at 5:30. He will hydrate you.

Have a great day!

The PAX was 5 strong including an FNG as it entered the gloom on a glorious morning.
The Thang
Mosey to the track
COP
20x SSH
21x LBC’s
20x Crab Cakes
20x Imperial Walkers

Track work
Karaoke 100 meters 2x jog corners
Backwards run 100 meter 2x jog corners

Field Trip
Mosey past tennis courts and into Old Hundred Mill subdivision for 1+ mile jog

Track work
50 lbc’s
25 dips & 1 lap
25 dips & 1 lap
50 lbc’s & 1 lap
Mosey to parking lot
COT

Moleskin
Welcome to FNG, Shakira (the hips don’t lie) who represented well in his first appearance at Source of Truth. It was great having you join us, I hope to see you next week.
The PAX moseyed into Wilson neighborhood hoping to find M.Wilson cooking up a fine breakfast. Unfortunately the PAX instead found a long steady hill with a steep finish. Maybe we’ll try that one day with a little more notice for Wilson.
All represented well today on what was mostly a jog/run event. Estimated distance is approximately 2.5 to 3 miles.

TYA & Wilson were fast, Oyster has a shiny new car, Wedding Singer & Shakira can bond over not very cool names but cool dudes, and YHC is still pretty darn slow.
Have a good one guys, See you next time!

8 posted today to put in some speed work on the track.  Here’s how it went down:

Mosey to track for COP: 25 SSH, 25 Don Quixote, 25 Mtn Climbers, 20 Imperial Walkers

Jiggy jog .5 miles for warm-up and then run 90% 2 minutes on, 1 min off, 1 min on, 30 secs off, 30 secs on, 30 secs off, and repeato 4x

Mosey to field near long jump for agility drills:

• Fast feet between the cones and pipe run down other side- AMRAP 3 min
• High knees through cones and low backwards run down other side- AMRAP 3 min
• 3 Min box jump Tabata (Yep, I know that’s not a full tabata, but we were short on time and Wilson needed several minutes of Mary.)

Circle up for Mary: V-ups, Freddy Mercury, Heals to Heaven

Mosey to parking lot for COT.

NMM:  Thanks to the south side crew for letting me Q today.  To everyone’s credit, the instructions for the track work were to go faster than a conversational pace.  Toga didn’t hear much mumble chatter and took that as a sign of people working hard.  Wilson might has well have worn a trash bag as he posted with a long sleeve shirt on and proceeded to knock over most of the cones in his way #BeerShirt #WrestlerWeightloss.  Brain Tumor apparently discovered a new event called the “Beer Mile” which may need to be done as a CSAUP in the near future.  Start enjoying Bud heavy to get prepped.  Lastly, Conspiracy and Toucan may be unveiling an Army PRT in the future as another baseline for fitness levels.

Stay Classy,

Toga

Thang:

Mosey to loop

COP
20 don Quixote
20 side straddle hop
20 lbc
15 copperhead squats

Mosey to hill

Clockwork Merkins

Mosey to Track

Four Corners
10 each LBC, WW2, Freddie Mercury, LB Flutter Crunch. Fast guys backtrack
4 laps

To bleachers:
Dips 20 count, 10 seconds off, repeat subtracting 5

Mosey to ball field
LBC
Rosilita
Flutter kicks
Thread needle

Mosey to Shovel Flag

COT

Moleskin

5 came out this fine morning! Worried as the clock got closer to 5:30 that I would be it, but the crew arrived.

Conspiracy received the shout out proceeded to give 8 minutes of Mary! Why did I give up the Q?

Nice work Men!

Three men woke up and ventured out to enjoy the newly paved path at #SOT

The THANG:

COT in front of school

• 20 SSH
• 10 Don Quiote
• 20 mountain climbers

Mosey around school to the field for……

The BEAST:

• Burpees
• Merkans
• Deep Squats
• Squat Jumps
• Mountan Climbers
• Burpees

Quick mosey tot he track for Mary time – Did as many exercises as we could and did a dealers choice at the end.

Circle (actually triangle) of fire. PAX to your left decides your exercise. 2 rounds.

The MOLESKIN

Pretty nice morning at #SOT. Glad to see some faces when I rolled up. Yes, I am afraid of the dark and still have some reservations running from the house. Wilson’s Wife offered to run me up there. I thanked her and walked away with my head down. 🙁 Oyster pointed out the obvious this morning stating when we started by saying “um, it’s not dark out”, YHC tried to run faster, but hes quick!

YHC went into the AO thinking THIS IS THE DAY a FULL burpee Beast. If you read above, well I got smoked after the first round! TYA & Oyster chatted most of the beast.

At the end TYA was sharing that he woke up in a bad mood and he was happy now that he came across the river to the land of happiness.

The video is just because it should make you laugh and brighten your day. If you not a “hate” you might just remember when the video came out on MTV (for the young guys – the channel used to play videos before reality TV – Downtown Julie Brown was my fav VJ! – Said it earlier, issues)

Fun workout gents. Thankd for showing up!