Tag: Source of Truth

 

5 strong men posted to the Gloom, here’s how it went down

The Thang

Mosey to the field behind the school

COP

20x SSH

25x Hillbillies

20x Crab Cakes

30x Little Baby Crunches

Mosey to the track

Joey Logano

4 laps around track, each corner do 40 lbc’s

Leaders rotate back to last guy each lap

40 hello dollies

40 deep knee bends

40 carolina dry docks

 

Triple Nickle

Moses Malones

step jumps (on tire)

jog around press box

Mosey to parking lot

 

Johnny Cash

Rotate through Pax (2x)

COT

Moleskin

BT was a little disappointed when he realized Ricky Bobby was not posting on his big day.  Tomorrow Baby!

Welcome to Chum Bucket for posting at SOT for the first time.

The Pax stumbled upon a surprise guest in the press box next to the football field.  YHC returned to the AO this evening and left a couple of items that might help a brother out.  We’ll see what happens.

Hardywood 4 miler Sunday afternoon 5:30 p.m.

See you next time!

 

10 PAX represented at the SOT this morning.  Weather was 70 and Sunny, but the ground was a tiny bit wet from a soaking rain the past two days.

The Thang:

Mosey to large field behind the school.  COP 20x mountain climbers, 20x Don Quixote, 25x SSH.  Mosey to corner of field near posts.   Q called for a Deion Sanders through the posts.  What he really meant was Barry Sanders.  Huddle up at base of hill on track.  Triple nickel up the hill to the fence, 5 flutter LBC at top, 5 flutter LBC at bottom.  Repeat 5x.  Round two of the triple nicker this time with Monkey Humpers.  Mosey back to parking lot, pick up a rock from the rock pile.  Two rounds of rock exercises (20x tricep press, 20x curl, 20x overhead press and 15x russian twist).  Mosey to the front of school for 6 Minutes of Mary, dealers choice (Freddy Mercury, Merkins, Flutter Kicks, Rosalita’s)

Moleskin

Great to have a visitor from Charlotte join us today.  Freeloader was passing through Richmond on the way from Bristol to VA Beach and spent the night in Richmond so he could catch an F3 workout.  After the workout, one of Richmond’s regulars (Toga) texted Bleeder that he had attended “Ranger” in Charlotte.  YHC took a brief look at the recent posts from that AO and saw Freeloader’s name come up several times.  So, in essence, we traded Toga for Freeloader for the morning.  Since both are going to be at the BRR, we can see if either side wants to make the trade more permanent?

Welcome to the bootcamp workout to our BFNG (bootcamp FNG) Sunshine.  He did a great job all morning despite being thrown several obstacles..  During the triple nickel, Sunshine was the first one to find out the that the terrain was rather rough just past the top of the hill.  Actually there were a few holes in the ground, waiting to claim an ankle or two.  Fortunately, no one got injured, but a good lesson for YHC to better scout the route in advance (I walked the AO the previous day, but did not walk the hill all along our line to look out for danger).

When YHC announced SSH as the last exercise of the first COP, the PAX let out a collective laugh. Although Freeloader was a little confused to begin with, he quickly figured out the issue.  Despite TYA’s attempts at better executing the SSH, he still cannot get more than 4 or 5 in proper form.  After that, all hell breaks loose and body parts are flying everywhere.

The real crowdpleaser of the morning was the Russian twists with the rocks.  After performing a 10 reps of the exercise, a majority of the PAX looked like they were going to pass out.  Must mean we need to get back to that exercise again soon

Announcements

Hump day happy hour today, 5-7 at willow lawn American Tap House

Eight courageous men entered the SOT on a drizzly morning. Spring break provided a nice hiatus from the smell of Diesel!

The Thang:

Mosey to track for a warm up lap (its ONLY 1/4 mile) to the back of the school.

Disclaimer & warm up

20 SSH

20 Merkans

20 Mountain Climbers

10 Burpees (OYO)

10 Dive Bomb Merkans

25 Forward arm circles

25 Reverse arm circles

Mosey to side of school

Triple Nickle Repeat below 5x (New to Wilson! Unsure of the amount of time it would take)

5 Derkins (with feet on the wall)

Jog around the group of trees

5 Deep knee squats

Mosey around the front of the school to the spot where it all began for……..

Unknown minutes of Mary (also unknown is how many of each exercise – weinke did not have & I’m getting old)

Spider-man Plank Crunch

Russian Twist

Freddy Mercury

Cross Crunch (straight leg & arm – alternating)

Cross Leg Lift

Elevated Bird Dog – A Wilson Favorite

Leg Lifts

Rosalita’s

Hello Dollies

LBC’s

Breath…………..

Ring of Fire (dealers choice)

Each of the PAX chose their own exercise – the exercise rotated to the left – did three rounds.

Mosey down to basketball courts

One set of regular suicides

Mosey back to flag.

COT

Moleskin:

A slight drizzle stayed with us for the 45 minutes at SOT. While wet, it was enjoyable not being in 32 degree weather!

The weinke continues to rule YHC. I cannot perform a Q without it, however I know the flow is soooo much better without. I’ll break my dependence of the weinke soon. No need for an intervention. Next Q will be easier to remember….The BEAST is coming!

Thanks to DK for going immediately into plank as the weinke controlled me.

The PAX gave maximum effort today. Thanks.

Singer continues to be in FULL promotion for the Earth Day 5k run. Even wearing the free t-shirt. It’s ONLY $30!? Enjoy the video. I watched 5 of them and laughed out loud at all 5. Prob not good at work!

I believe tonight is the happy hour in the Willow Lawn area. Not sure of the exact location.

Fudd has to morrow and TYA has something exciting in store for the Friday run.

 

The Thang

7 post to the Gloom on a beautiful crisp morning.

COP

25x SSh

30x LBC

26x Freddie Mercuries

20x Imperial Walkers

20x Slow Bending Squats

Mosey to front steps

Merkins Walk

5 inclined pushup each step (2x)

5 declined pushup each step (2x)

Jog around light pole (2x)

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

Mosey to bus loop

Double Check

BTTW

Wall sits

Bear Crawl down hill

Mosey to the Shovel Flag for COT

Moleskin

Its difficult to come up with a lot of trash to talk after a morning like this one. 231 merkins & 231 abs, and that does not include the 150  the PAX completed on the merkin walk.

Fudd brought the passion from the moment he rolled into the parking lot.  A few were concerned he may have forgotten to take his medication early on, but we were all drinking the Kool-Aid before it was over.

Heros by Alesso is the official song of SOT.  Why you might ask?  Because Fudd felt it exemplified the spirit of F3.  Cranking up the stereo in a quiet middle school parking lot is always entertaining. #flashback

Wedding Singer continues to drive F3 participation in the Earth Day 5k.

YHC was promoting Wilson’s golf tournament which it turns out Singer has played in the last two years.  Who knew!

Fudd graciously sponsored a foursome and somehow headlocked Bleeder also.  Did I say Fudd was on a roll today?

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

Well done!

 

 

 

Five men decided to exit the fart sack and venture to SOT! Amazingly as soon as we arrived the temperature rose to 70!

The Thang:

Mosey around the lap 2x (totalling 1/2 mile)

Mosey to front of school & circle up (no disclaimer)

30 SSH

30 Mountain Climbers

30 Deep Squats

15 Burpees – YES burpees in the warm up!

20 Merkans

Mosey back to field

Partner up……………DAMN odd numbers!

Attempted Fireman’s carry – YHC will note he tried to be “sensitive” and let one person “opt out” as there were 5 PAX. Let me note at least two PAX immediately opted out. We did not do Fireman’s carry. **Note YHC will NOT make that mistake again**

Wheelbarrow 50 yards – switch then sprint back – Bleeder “sprinted” during the exercise……..again damn odd numbers!

15 back to back squats – YHC decided to “opt out” and paired the pax. Singer/Rest Stop executed well. Bleeder/Lug Nut need to work on timing/form. We will do more of those! 🙂

Move to paved area by field

30 laying tricep presses 15 ea arm

10 Wilson’s Wife Shoulder Press – Lug Nut did Carolina Dry Docks

Go straight into Abs! No breaks – need to get beach ready!

LBC’s

Rosalita’s

Hello Dollies

Cross Leg Lifts

WWII Sit Ups

Mosey to Basketball courts

Monster Suicides

Regular suicides across 4 courts – 1x

Regular suicides with 5 Merkans at each stop

Mosey back to flag…………or so they thought

Stop for 10 burpees

Now mosey back to the flag

Mole Skin:

Ok, so YHC was WAY behind yesterday and had no time to prepare so I pulled an old weinke out to use. No good! Not a good flow early in the workout. YHC needs to realize weinkies are no good. The second half of the workout was off the cuff and that’s when the chatter stopped. Pretty quiet morning except for Bleeder & Lugnut chatting frequently during the 1st half. YHC will NOT be working off a weinke next Q and will bring the pain. I am placing myself in detention until I redeem myself.

Decent workout today gents.

 

7 post on a cool and crisp Sunny & 70 morning.  Here’s how it went down…

The Thang

Mosey to the football field

COP

100 yd jog 50%

100 yd jog 75%

Bolts

100 yd sprint down & back (5x)

Triple Check – Merry Go Round

run 100 yd sprint

jog back to start

5 Merkins

Rinse and repeat 3x

Triple Check – Merry Go Round

run 100 yd sprint

jog back to start

5 lbc

Rinse and repeat 3x

Triple Check – Merry Go Round

run 100 yd sprint

jog back to start

5  jump squats

Rinse and repeat 3x

Triple Check – Merry Go Round

run 100 yd sprint

jog back to start

5 Mtn Climbers to 20 count

Rinse and repeat 3x

Triple Check – Merry Go Round

run 100 yd sprint

jog back to start

5 Werkins

Rinse and repeat 3x

Bolts

100 yd sprint down & back (5x)

Johnny Cash

Jog 100 yd down and back in formation

Mosey to the Shovel Flag for COT

Moleskin

First off I must say great work by all today.  Toga (yes, Toga) set the pace for 52 friendly 100 yard runs.

YHC did hear a few rumblings at the beginning of the workout from the Mayor of Grumpton but it seemed to subside or YHC breathing was too heavy to notice.

Have to admit it was nice having Toga & BT on the south side, assumptions are that property values rose a couple of points today.  As all good host should do, you don’t want to brag about how good your AO is in front of others.  Therefore, we stayed on the football field throughout the workout and saved a little mystery for another day.

Shout out to Wedding Singer for leaving no man left behind and running with YHC during a vast majority of the runs.  I know you were prepped to defeat Toga this morning. You had him.

DK, your squat jump selection was perfect.  I got the squat but couldn’t find the jump!

TYA paced very nicely this morning, it was almost like he knew something other’s did not??????

Lastly Wilson gave the “Big Reveal” on Carrie joining the FBI on the next season of Homeland.   Hope that didn’t ruin the surprise for anyone else.   I know, I know it’s the CIA.

Hey, where is Conspiracy?

Have a great one!

Lug

We had 10 show up at the “Source of Truth” this morning, our largest group yet for the new venue!! It was a damp morning that quickly heated up with the introduction of the battle rope.

The Thang

Mosey to the front of the school trailers

COP

25x SSh

25x Windmills

20x Deep Knee Bends

20x Merkins

25x Little Baby Crunches

Mosey back to the parking lot and pick up the battle rope

Mosey with the rope held overhead to track and take 1 lap around alternating between left and right overhead carries.

Stop at corner of track do 20 deep knee bends holding the rope overhead

Mosey to basketball courts with rope overhead

Ladders

Starting on sideline, run across the court and perform 5 merkins,

Run back to sideline and go to 2^nd court and perform 5 lbc’s

Run back to sideline and go to 3^rd court and perform 5 deep knee bends

Repeat with 10, 15, 20, 25, and back down 20, 15, 10, 5 reps

Pick up battle rope and mosey back to parking lot with rope overhead.

COT

 

Moleskin

After awakening at 3 a.m. and reviewing the plan multiple times YHC was anxious for his VQ to start. It is amazing how difficult it is to remember the proper F3 lingo.

Props to FNG Herbie, Raleigh’s Yukon Cornelius, and local Rest Stop for joining us today.  Well Done!  We hope to see you all again soon.

It was great seeing Bleeder’s & TYA’s face when the battle rope hit the ground.   YHC did enjoy the smell of fear.

It was also great to see a 4 pack of west ender’s arrive in one car.  I’m assuming gas prices are going back up!

YHC understands that Wedding Singer has knocked down 15 in a row.  You da’man!

Of course LugNut did another fantastic job.  He was unbelievably good and REALLY fast! (creative liberties taken by BB transcriber, Lug)

See you next time!

Iron

7 posted for a BEAUTIFUL morning @ #SOT! Many comments on the weather before we started. @Lugnut even broke out the shorts!

THE THANG:

Mosey around bus loop

Circle up (no disclaimer needed)

30 SSH – YHC got distracted with TYA so I decided to get REAL close and personal!

15 Merkans

30 Mountain Climbers

30 Tricep Press (15 each arm)

Mosey to the track

Indian Run (many thanks to the PAX for the correction! NOT a snake run)

5 burpees, 1/2 lap, 5 burpees, 1/2 lap 5 burpees, Lunge for one cycle.

Circle up – More SSH (Bleeder wanted some Wilson time so he got up and close)

Mosey to the TIRE!

Triple check Sledge/LBC/Lap around track – X3

?? Minutes of Mary

20 Hello Dollies

30 LBC

30 Freddie Mercury

20 Rosalita

10 Twists

10 up & Ups

10 Cross Leg Lifts (each side)

Mosey to flag

COT

MOLE SKIN:

Since #SOT is still a fairly new AO, YHC decided to go for a run the night before and check it out. Be prepared fellas…………NO dry spots here! Fun in the MUD! @Johnsonville – heal fast. You’ll love it!

YHC introduced ANOTHER new F3 exercise (Yes it was Wilson Wife Approved). The #PeterGabriel. #TCLAPS to @Bleeder & @TYA for helping supply the sledge hammers. I did learn today that sledgehammers come in different weights (who knew?)……….sorry boys, but a few of you got the heavy one! As YHC Q’s more I MUST learn from previous mistakes! DO NOT allow the PAX to decide the exercise. Triple check was supposed to have a sprint to the 50 yard line, but it was really muddy (did not want to damage the field….really). Then @Bleeder says “full lap”. Yup, sure that sounds good! UGGG! I felt like that awkward kid in highschool again running around that damn track……….sorry. I’ll save that for therapy!

Minutes of Mary got some groaning as there were NO breaks! Nice job fellas!

Wilson’s wife needed an update on her approved exercise. I let her know it went great and thanked her for her wisdom! I informed her a few of the PAX seem curious if your going to Q one morning. She said………..”HMMM, maybe.” YOU asked for it. May god help us all! I’ll stay in fatsack that morning!

Big week – #100 tomorrow @ #Mary! Thanks to the brave fellas who brought F3 into our lives! See you in the gloom!

 

The PAX was 7 strong entering the Gloom.  Here’s how at went down…

The Thang

Mosey to the side of the bus loop

COP

20x SSh

20x LBC

15x Mountain Climbers

20x Imperial Walkers

Mosey to front steps

Lindsays

30, 25,20,15,10 jump steps

10, 15,20,25,30 dips

Mosey to basketball courts

King of Hearts

1^st basketball court, reg. suicide (2x)

Climb hill for 50 lbc

2^nd court, backward suicide (2x)

Climb hill for 50 lbc to plank

3^rd court, reg. suicide (2x)

Climb hill for 50 lbc

4^th court, slides (2x)

Climb hill for 50 lbc to plank

Mosey to bus loop

Ascending Curb Crawl

Bear crawl to opposite curb 1 derkin

BC to opposite curb 2 derkins

And so on to 13

Johnny Cash

Pax circles and holds plank position while each member rotates through 5 merkins

COT

Moleskin

Props to all that came out this fine morning.  We had an opportunity to explore the AO a little more and enjoy some of what it has to offer.

YHC was looking forward to finishing the conversation with DK about the “little people” at the birthday party his wife attended in Europe.  TYA asked if DK’s wife was 6’7” and therefore was DK a little person?  Maybe one day we will find out the answer to one of life’s little mysteries.

Pele posted once again and saw little challenge in the beatdown YHC was trying to deliver.  It is also noted that the young man has not seen the movie Pet Detective, which seemed odd until I realized he is 11 and the movie was released 21 years ago.  WOW!

Wedding Singer continues to bring it big time!  He is going for the 6 pack this week.  Go get it!

Fudd effortlessly cruised through the suicides and curb crawl.  YHC is going to have to work a little harder to find a way to smoke Fudd.  He did offer a ride to the Monument 10k for the first 6 interested.  Evidently he has VIP parking.

Of course it was nice to see Bleeder & TYA cross the border again.  Evidently the quotas have been reached and the county cannot allow any additional city dwellers, otherwise I’m sure we would have seen Toga.  YHC does find it amusing to poke at him since he does not read the backblast!

Oh yeah, the bus did come through at 0621.

Have a good one!

The Thang

Mosey to middle of the crisp untouched snow covered field

COP

20x SSH

15x Mountain Climbers

20x Imperial Walkers

20x LBC

Zombie Walk

To middle of bus loop then jog to the 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

Mini Beast

At the end of each court (4) do 50 LBC to plank

Rinse & repeat

At the end of each court (4) do 10 Merkins to plank

Lunge back

Mosey to flatly packed snow in parking lot

Johnny Cash

Pax circles and holds Dead Cockroach position while each member counts 10 LBC

Repeat with 10 merkins

Top off with another 10 LBC

Mosey to the Shovel Flag for COT

Moleskin

YHC has been looking forward to an AO much closer to home.  The good news for the rest of the PAX is it was a beautiful, crusty, icy & snow covered Gloom just the way F3Richmond likes it!  Sunny & 70, as always!

Bleeder took full advantage of the opportunity to perfect his donuts on the pristine snow.  Evidently he had a little extra time on his hands after picking up TYA at 0449.50.  A note for future reference; you do not have to go through Customs on the way to the south side.

TYA did bring his curmudgeonly spirit across the river, it will be noted however after 15 minutes in the snow covered Gloom his spirits changed and the delightful, kind, & gentle TYA returned.  YHC is not sure if it was the flashback to childhood memories in the snow or the mumble chatter with Wedding Singer reliving the Pats 28 -0 victory over the Seahawks .

As always the counting during the COP is still a work in process.  This time however Iron led the charge cleverly leaving out a couple of numbers along the way.  The tone was set for the rest of morning.

TCLAPS to Wilson & Wedding Singer for actually doing lunges with proper form, well done.

The six pack mini-CSAUP is still a possibility for YHC, Bleeder, & TYA.

It should be noted that Wilson’s wife did grant permission for him to attend, hmmm, should we ask her to give Toga’s wife a call?

See you next week.