Tag: Source of Truth

A strong PAX of 9 represented well for YHCs virgin Q.

The Thang:

COP
25X SSH
15X Temp Merkins
25X Don Quixotes
16X Tempo Sumo Squats (optional toe raises)

Mosey to Basketball Courts

The Weave
Start at corner basketball goal.  Zig-zag or “weave” back and forth to hit all 8 goals.  Right side goals 10 jump-shot burpees.  Left side goals do 10 two-count line jumps.  Plank up at end.  Backwards run suicide.  Repeat the weave then modified karaoke suicide.

Mosey to 2nd Baseball Field

The Cycle
Start at home plate:
– Single:  Run to 1st and complete 10 merkins.  Run to 2nd, 10 merkins.  Run to 3rd, 10 merkins.  Run home, 10 merkins.
– Double:  Run to 2nd and complete 20 2-count flutter kicks.  Run home for 20 more.
– Triple:  Run to 3rd and complete 30 prisoner squats.  Run home for 10 merkins.
– Home Run:  Round the bases and finish with 40 LBCs.

Mosey to track

4 Corner
4 corners alternating between 20 side-tri-rise and 10 calf raises every 100m.  Skip the straight aways and run the curves.

Quick Mary
20 Russian Twists
20 Alabama Prom Dates

Mosey to Shovel Flag & COT

Moleskin
YHC appreciates the great turnout for my virgin Q.  A few passed up an opportunity for a hill run to participate in this sports-themed workout.  YHC attempted to introduce some agility into this particular workout and unfortunately cannot erase some of the visuals.

It’s apparent that YHC did not start off with enough variety for Fudd as he complained about the repetitiveness of the weave.  Perhaps next time YHC will go with burpees on both sides of the goals.  At one point YHC heard someone mention how much they love burpees, which reminded me of how much YHC hates Christian Laettner.  From here on out the weave shall be referred to as the “I HATE Christian Laettner”.

TYA quickly found his groove during the cycle, accurately predicting the next series of exercises halfway through the single series.  It’s really hard to get anything past that guy.  Must be due to the Ted Williams reruns he watches on ESPNClassic.  #respect.  YHC resisted the urge to audible the home run series with Conspiracy’s suggestion of burpees.  There is always next time.

The track workout brought out the best in Swirly.  Someone in the PAX opined that Swirly looks like Michael Jackson while skipping.  YHC suggests someone bring a white glove and a black fedora to the next workout to find just how far this comparison goes.

Pre-pre-order in effect for #Dogpile shirts.  Let Bleeder know so that he can put the official pre-order up.

Thanks to Wilson for nudging me to Q at last week’s Source of Truth.  Good fun.

The flame of 8 brave souls could not be put out by a little rain. (curb crawls on the other hand…)

The THANG
COP

SSH 25x
Mountain Climbers 20x
Don Quixote 20x
Imperial Walkers 20x

Mosey to Bus Loop

Curb Crawl Latter
1-7 7-1

Mosey to Basketball courts bleeder SprintS

Mosey to football field

Teams of 3 or 2
Triple triple check

One team on the tire and rope sledgehammer the tire and jump rope

Others on the line

Lunge down to 50ish run back

rotate

Run to 50 U.S. Line 5 burpeea
To the 100 5 more run back

One minute of Mary
30x Freddie Mercury

Mosey back to Shovel Flag

COT by Swirly

Moleskin

Swirly and YHC rolled into SOT early so that YHC could put the tools in place that made the SOT T-shirt famous; LugNut had already arrived and planted the Shovel Flag. The beginning of Summer for some has us out of bed a few minutes earlier for some reason!

Wilson arrived just before the first Mosey to claim that he has only been awake for 8 Minutes. Nice to be that close to the AO.

DK was in rare form, inserting his squat imperial walkers on his own.

Chum Bucket was LIFOing this am, he wished he had stopped for Gas versus arriving in the middle of the Curb Crawls. I can recommend Exxon gasoline products, especially for high performance F3 vehicles that might been running a few minutes late to an AO.

Swirly noticed Splinter was working hard in the Curb Crawls, Splinter you can thank your SOT buddy LugNut for introducing them to the PAX.

On the ride back to north of the River, YHC thought somebody was following him with their brights on; but it was only TYA driving without his shirt on. Even on a dark rainy day, It doesn’t appear that your skin has seen the light of day.

Annoucements

Bring a friend to Saturdays Dogpile, Sippy’s VQ

Order T-shirts, They make the AO that much more enjoyable!

 

The PAX was 6 strong as it entered the gloom on a glorious morning.  Reggie continues to watch over the weekly event.

The Thang

Mosey to the middle field

COP

25x SSH

25x LBC’s

26x Crab Cakes

25x Imperial Walkers

Mosey to goalpost

10 minutes of Get & Burps (tap goal post on jump)

Mosey to rock pile for large rock, continue to tennis court

Four Corners – Ladder 1-10 reps (carry rock)

Sumo Squat

Reverse Lunge

Prisoner Squat

Side lunge

Return rock to pile and mosey to parking lot

COT

Moleskin

It was good to see Clooney back in action at SOT.  Not to mention the extra credit he earned by tapping the goal post of the get & burps.  Bleeder tapping the base of the goal post does not count.

Speaking of Bleeder he almost pulled off the Jimmy Snuka flying EH this morning.   We are hopeful to see Keith at a workout soon.
YHC picked a much too heavy “boulder” for the Four Corners workout.  What was supposed to be a leg session turned into an arms & back workout.  Sometime the best laid plans ……

Wilson & Bleeder swapped elite level athlete positions today.  Bleeder at the front and Wilson hung out with YHC.  Thanks Wilson.

It should be noted that the rock carrying exercise was a demonstration of the extra lbs YHC carries on a normal workout.  Eat healthy fellas

Our Hero, otherwise known as Fudd, was contemplating if getting out of bed this morning was a good idea.  I’m not sure if the workout was tough enough for an Elite International Athlete but after a slight jab at Bleeder’s lunge technique and the size of his “Rock” which according to news reports was the approximate size of TYA’s stone, it appears all is ok in the world of Fudd and everyday people.

Toga is still trying to get back in F3 shape, good idea to keep coming cross the river.  Good luck taking on the guys in the Sandhills.

 

See you next time!

Four men decided to leave the fart sack for the awesome smell of diesel in the morning!

THANG:

Mosey to parking lot in front of school for warm up:

• 20 Merkans
• 20 LBC’s
• 20 Mountain Climbers

Mosey around the school to the track for Bojangles Biscuits w/ added blueberries!

• 100 m sprints w/ 100 m mosey around curved part of track
• Blueberries (added exercises)
  • Burpees
  • Deep squats
  • Werkins
  • Burpees

Rotating RIng of Fire – PAX choice – Man to your left decided your exercise (10 of each) 2 or 3 times (cant remember)

10 Minutes of Mary

• 20 LBC’s
• 20 Freddie Mercury
• 20 Hello Dollie
• 20 Rosalita
• 20 Cross Leg Lift (10 each leg)
• PAX Choice
  • 20 LBC – Lug Nut
  • 20 Ankle Biters (forgot the name) – Singer
  • 20 Russian Twist – Bleeder

Moleskin:

YHC learned A LOT today. Lug Nut has an incredible reaction time at the start! Wedding Singer has some serious speed when he wants to unleash it! Bleeder just will not quit – finishes strong on EVERYTHING!

Got a clear lesson on where the straight part of the track begins. Also the full track is 400 m.

Great job today gents. I’ll be sure to let you know when I schedule the full beast of burpees! Enjoy the video. We all have our role!

The PAX was 6 strong as we powered our way into the gloom.

The Thang

Mosey to the front corner of school property

COP

25x Imperial Walkers

20x Crab Cakes

25x Little Baby Crunches

Mosey to field

10 minutes of Burpees

Mosey to the front steps

Lindsays

30 dips/10 jump steps

25/15

20/20

15/25

10/30

Mosey to basketball courts

King of Hearts

Reg. suicide

karoke

Backward

Defensive slide

50 lbc’s after each set

Mosey to the bus loop

Triple Check

Wall sit

Full release merkin

run around sign and back

COT

Moleskin

Welcome to FNG, Parking Spot, way to hang today.  I hope to see you back often.

Great to see Oyster today as well.  His first appearance on his home court.

Wilson was EARLY!  Yaay!

Bleeder continues to pick up speed.  Strong contender on the King of Hearts today.  YHC believes he took at least one victory.

BT & Wilson killed it knocking down at least 100 burpees in the 10 minutes of Burps.  Awesome job guys.

See you next time!

 

Six brave men started the mosey on a BEAUTIFUL morning, then Wilson came rolling in as if he were auditioning to drive for Bleeders race team. Then it became 7!

The Thang:

• Once Wilson got caught up to the PAX he reversed directions…….yes with Weinkie in hand.
• Mosey to rear of school for COP. At this point YHC was tying his shoes and did not realize we had TWO FNG’s. Wedding SInger GLADLY pointed this out and started the disclaimer. Once YHC got his bearings straight, it was all about getting started!
  • Burpees – 6 OYO (kind of)
  • SSH – 16
  • Merkans – 16
  • Imperial Walkers – 16
  • Bird Dogs – 16 ( A Wilson Favorite)
  • Forward Arm Circles – 16
  • Backward Arm Circles – 16
• Mosey around front of school heading to the football field
  • It’s BEAST time – Total 36 per exercise – totalling 108 burpees – 1/2 BEAST
    • 1st exercise BURPEE
    • 2nd exercise BURPEE
    • 3rd exercise BURPEE
  • Short mosey off to a nice grassy area
    • Rotating ring of Fire 1x around
    • Each PAX member chose an exercise.
    • Rules: No repeat and no repeat of body part
    • i.e. Merkan then close grip Merkan
  • Mosey back to flag

The Moleskin:

Here is how it went down today.

• Wilson was late (about 5 seconds – seems to be a recurring theme), but got caught up and regained the Q from Wedding Singer who assumed the charge.Goose, Lug Nut & Singer were more than happy to start busting YHC’s balls out of the gate. 🙁
• YHC had intended to bring the serious pain and attempt a full beast of ALL burpees, but decided that the COT was an important time to warm up so no injuries happened. Ok, it was really because I was late.
• Once the COT was done, the Weinkie went away! Who can;t remember burpees! At one point I heard Wedding Singer cry out for someone to deliver me a Weinkie. Mumble chatter was heard during the Burpee fest from Singer & Lug Nut, but Singer quickly got called out on his form  by YHC!
• Can’t remember for what reason, but Goose was providing YHC grief (very uncharacteristic – NOT) so, instead of going easy and doing another exercise for the 3rd round we did BURPEES!
• YHC contiues to try to pack too much into a workout, but will get the hang of it soon…………….
• Great to see TWO FNG’s today! Welcome Kozar & Clooey & great job by all!
• TClaps to RIcky Bobby today for pushing the limit! During one of the Burpee sessions, he was quickly approaching Goose to try to claim 1st place.#RESPECT Maybe next burpee session. I hear Ricky Bobby likes to be hard on his equipment and push it hard!
• See you boys in the gloom!

 The Pax was 5 strong venturing into the gloom on a beautiful morning

The Thang

Mosey down the bus stop lane

COP

25x SSH

25x imperial Walkers

25x Crab Cakes

30x Little Baby Crunches

Mosey to middle field

10 minutes of burpees

Yep 10 min of burpees

Mosey to the football field

Beast

Merkins

Monkey Humpers

Don Quixote’s

Hillbillies

Weezy Jefferson

Deep Knee Bends

Mosey to corner of track

Lunge 100 m

Jog corner

Sprint 100 m

COT

Moleskin

Great to see Earthworm at SOT.  He’s always bringing the max.  Somehow he survived an automotive tussell with Bleeder on the way down Old Hundred.  Not many survive those Earthworm, Well done.

Fertilizer, small fibia’s, and 6 women discussions were heard in the mumble chatter during the lunges.  Not sure how the convo got started but it did make the next 5 minutes of lunges bearable.  It was also nice to help out Conspiracy and pick up his jacket all the way on the other side of the field.  He must have been pretty gassed to be walking so leisurely.

Bleeder’s apparel store was open in the trunk of his car.  Not 100% sure what he was selling but it looked like some were buying.

YHC and DK discussed the trials and tribulations of installing ceiling fans.  While YHC’s color blindness is an issue DK was able to repair manufacturing defects.  If the F3 Nation needs assistance, DK is the man to go to.

Afterwards Bleeder and YHC ventured out to meet our man in the press box.  Turns out his name is Reggie and he’s been living there for about a month. Reggie gave us a brief spiritual lesson and was off onto his daily adventure via Old Hundred Road.  We wish him the best.

See you next time!

 

 

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.