Tag: Source of Truth

Midlothian Middle

  • Way to do HARD things!!!!

    4 Boot Campers and a lot of runners tethered themselves to each other so the wind wouldn’t take one away. According to the weather channel this is what went down:

    Mosey down the back hill looking to get out of the wind and into a dry spot for the COP

    On the track side of the concession stand under cover was a dry spot but it made somewhat of a wind tunnel. COP anyway

    Helicopters, DQ’s, Dead Man Hangs, Imperial Walkers, LBC’s, Hello Dolly, Rosalita’s

    Mosey to the other side of the building to the bottom of the hill

    11’s – Bernie to the top for 1 Jump Squat run down for 10 Ball Dippers (2 Coount)

    Mosey Lung up the hill (half way), Karen style power walk to the top and mosey to the front of the school

    11’s – 1 (NEW THING) Ball Busting Burpees run to the curb for 10 Incline Merkins

    Time called to get some abs in BTTF

    American Hammers, Toe Touchers, Schrunchy Frogs

    Numbers / Names House Party took us out

    NMS:

    YHC had planned to do a full beatdown of 11’s but what exercises was still unknown. Until last night when YHC got a stupid idea, why not combine burpees and Balls to the wall? Looks good on paper, right? The first one or two are not bad then things got hard. The PAX pushed through but decided Ball Busting Burpees are stupid, we will see them again.

    Keep doing hard things!!!!

  • Miles of Merkins

    4 men braved the cold weather and go after it in the gloom this morning at SOT bootcamp. Here’s what went down:

    Mosey to Track

    Warm up — @ Track

    • Circle up
      • Side Straddle hop — 20x
      • Dead man hang. C, L, R 
      • Copperhead Squats — 20x
      • On your six,
        • LBCs — 20x
        • Heels to Heaven — 20x
        • Alabama Prom Date — 20x

    Thing 1 — Mile of Merkins @ Track

    • Group Run
    • 1 lap — 15 hand release merkins 
    • 2 lap — 15 hand release merkins
    • 3 lap — 15 hand release merkins
    • 4 lap — 15 hand release merkins

    Plank for the 6, mosey to base of hill by buses

    Thing 2 — DORA @ Base of Uphill

    • Runner up the hill and back 
    • 100 — WWII
    • 200 — Mountain Climbers
    • 300 — LBCs

    Mosey to Football Field

    Thing 3 — Sprint/Suicides @ Football Field 

    • 25 yards — Bernie back
    • 50 yards — Bernie back
    • 75 yards — Bernie back
    • 100 yards — Bernie back 

    Mosey back to school

    Ring of Fire: PAX Choice of Merkin

    • Hand Clap
    • Wide Grip
    • Triangle

    Plank, hold regular, left hand/right hand high, drop to lowest point possible and hold. Recover

    Thing 4 — School Doors

    • Ran length of school stopping at random doors and PAX calling various exercises, set of 5 each time 

    Mosey to Flag

    Thing 5 — Stretching

    • Closing stretches
      • L/R knee to chest 
      • L/R leg over body
      • Dead Man Hang

    COT — @ Flag

    • Numbers & Names
    • Announcements
      • Grow Rick, sign up!
      • Blue Ridge Half Marathon at the end of April. Small group of F3 committed, DM Yeehaw if you’re interested. 
    • Prayer requests
      • Prayers for Wildcat’s sons procedure and upcoming Wildcat scan. 
    • Bring it in


  • The Hard Thing About Hard Things

    12 warriors arose to greet the dawn of a new day. Undeterred by the cultural normalization of fragility, the standards of excellence were raised. According to legend, it went a little something like this.

    Warm Up: SSH, FC, WWII, HRM, Lunges X 20. Arm circles X 1 (Even that was too many, RIP Flashdance)

    Four Courtesan: This four corner action was completed in the nymph du prairie style; Corner #1 five burpees, corner #2 ten squats, corner #3 20 Lillith Fairs (this is a V-up with a scissor), corner #4 thirty hand release merkins.

    Hardest Mile Training: 100 meter lunges, run 300 meters, 100 meter bear crawls, run 300 meter, 100 meter broad jump burpee, 300 meter run.

    Back to the flag for 5MOM. The fun stuff included squats, American arm circles (the only way arm circles should be done).

    Numberama, namerama, COT, YHC led us out.

    Moleskin: This was the first Q for YHC in a long, long time. With the deepest of gratitude, I thank the eleven men for the honor of leading today. We got after it. With the holiday week, and challenging weather there were lots of reasons not to bring it. However, personal transformation has never happened when one is comfortable. It only happens at the hard edges. If you are unhappy with your day or life, it’s on you to fix it. You can complain or you can get accountable. Your choice here is more powerful than your circumstance.

    We should be very careful in wanting an easier, more comfortable and more equitable world. By wishing away the hard stuff, we are robbing individuals of opportunities to change their perspective of themselves and in many instances their family tree. The world is not fair and it is not equitable. No amount of complaining or victimization will change that. Not now, not ever. This is a good thing.

    Something changes in your spirit when you get the experience that validates you have the tools to deal with what life will throw at you. The people who have risen to meet the challenges that life faces them always end up transformed. These are the people who accomplish great things. When you know you can put a boot to the throat of the injustices of the world, you become the arbiter of your own life, not a victim of circumstance.

    As we navigate these issues in our families, work and communities let us be courageous enough to have tactical empathy; but wise enough to recognize the value of hard things for other people.

    Notes:

    Sign up for Grow Ruck 47 with events on May 3-5. YHC is signed up and ready for the challenge. Don’t procrastinate or let your ego get in the way of a good thing.

    Hardest Mile this Saturday at Rock N Roll starting at 6am followed by a DTH beat down at 7am. IYKYK

  • Double Trouble

    Facing an empty Q sheet, two HIMs eschewed the fart sack for a hot potato beat down, and they didn’t go easy on themselves:

    Warmaramma:

    Mosey around the school. Shawshank stretch, deadman hang straight down left and right, helicopters, merkins, Freddie Mercurys, squats

    The Thang:

    Light post burpees – one burpee at the first light post, two burpees at the second light post, proceed until reaching ten burpees at the tenth light post

    Parking spaces – now in the parking lot of the midlothian station shopping center, we moved across ten parking spaces doing the following:

    Round 1: bear crawl across one parking space, one merkin on the line, bear crawl across the next parking space, two merkins on the line, continue until crossing ten spaces working up to ten merkins

    Round 2: following the same pattern as before, lunges across spaces and squats on the line crossing ten spaces and working up to ten squats

    Round 3: broad jump across spaces with SSHs on the line

    Round 4: sprint across one space, bernie back to start, sprint across two spaces, bernie back to start, continue across ten spaces

    Bleacher feature: 20 dips and 20 single count step ups

    Dora: runner up the hill and back, 100 squats, 200 LBCs, 300 SSHs

    Time called and BTTF.

    Numbers, names, announcements, COT

    Had a great time crushing it with Wedding Singer and enjoyed coffee afterward with the MoT crew. COT prayer focused on finding peace during the bustle of the season and being a light to our families and community.

  • Kinda Like Eskimo Brothers, But Different

    The weather report said 70 and sunny when the alarm went off this morning, but in the Midlo Middle parking lot a solid group of 8 huddled together in anticipation for an NTB beatdown. Time to go and YHC takes off across four lanes of traffic to the north side of Midlothian Turnpike. The PAX, confused at first, follows cautiously until it is abundantly clear that we are heading across the street for an NTB @ NTB warmarama!

    WARMARAMA

    The PAX circles up in the parking lot for a variety of IC movements. After taking an extra warm-up lap around the school, Hardywood finds the PAX and joins the fun to make it a 9-pack. Warm-up complete. Let’s mosey across traffic and back to the parking lot.

    COP 1: 7 of Diamonds – 7 rounds of 4 corners where the PAX performs each round’s movement and corresponding reps:

    • 7 Merkins / 14 Crunchy Frogs / 21 Squats / 28 Flutters / 21 Carolina Dry Docks / 14 Mountain Climbers / 7 Burpees

    COP 2: Heartbreak 1,2,3 – Mosey around to the hill and partner up for 100 Merkins, 200 Squats, 300 LBCs while the timer runs downhill to the snack bar and back up. Many cars driving the hill to get to their busses added a dangerous thrill to the challenge.

    COP 3: Four Corners – Step over to the tennis courts for a bro-code lap including 50 Freddy Mercury’s, 50 Box Cutters, 50 Merkins, and 50 Heels2Heaven.

    COP 4: Eskimo Merkins – With three minutes left on the clock the PAX circles up for 10 eskimo merkins.

    1. Start in plank.
    2. Drop to a 6″ hold on the Q’s “down” call.
    3. Q counts “one” and calls “up”.
    4. Push back up to plank.
    5. Repeato while extending the time holding 6″ with each rep.
    6. Example: “Down, one, up. Down, one, two, up. Down, one, two, three, up…”

    COT: Numbers, Names, Announcements, Prayer Requests

    • Prayers for Double Mint’s mom who is scheduled to have surgery on 1/2/24, as well as his niece who walked out of a 90-day drug rehab facility after one week for the second time.
    • 12/19 Rosie’s 12 Days of Christmas @ NoToll. Gift exchange to follow for participating PAX.

    NMS: OC was going to be left off of the PAX count as payback for last week had he not said something in the COT in front of everyone. The bromance flame was dwindled but not extinguished. YHC enjoyed introducing the eskimo merkin to the PAX, which was picked up from the T-Gives convergence in Cary, NC last month.

  • Just a few Burpees

    Feeling the pants getting a little tighter from the holiday, YHC grabbed the Q hoping to work off a few of the holiday calories. Fortunately for me, a few jolly fellows joined for a solid beatdown.

    Warmarama – SSH, Helicopters, Deadman Hangs (Legs together / Legs Apart), Merkins, Werkins, Diamond Merkins, LBC’s.

    Thang 1:

    • 5 rounds: 10 burpees then run back and forth across the parking lot. Total 50 burpees.
    • 4 rounds: 15 Merkins then run back and forth across the parking lot. Total 60 merkins
    • 3 rounds: 20 Butterfly WWII’s, then run back and forth across the parking lot. Total 60 butterfly WWII’s
    • 2 Rounds: 50 Air Squats, then run back and forth across the parking lot. Total 100.
    • 1 Round: Complete 1 of each round and then run back and forth.

    Thang 2:

    • Run for 5 minutes then complete a whole bunch of ab exercises. WWII’s, American Hammers, Dollies, Freddie Mercuries, LBC’s.
    • Run for 5 minutes and end up at the bottom of the bus route hill.
    • Complete 20 Monkey Humpers then run half way up the hill and down.
    • Complete 20 Monkey Humpers then run all the way up the hill, but not down.
    • At the top of the hill, 5 burpees for a little cherry on top.

    Back to the flag for a Ring of Fire for 10 of your favorite Merkin. Killer finish after all those burpees.

    Announcements: A bunch. Check Slack for all items, but get your self out to the Magnum PI workout on Saturday, the Tacky Light Run Sunday and 12 days of Christmas on 12/19.

    Prayer Requests: Greenbow who has some life challenges with his job.

    YHC took us out in prayer.

    YHC feels like he’s left someone out of The PAX. Let me know if I missed you. Did not count the runners – Doozey, Don Draper, Greenbow and Bullseye.

  • Celebration of DAD – MEGA Horseshoe

    Great work today by all and I really appreciate this group on a day like this. 1 year ago I lost my dad from the 4year fight of cancer. Couple things I shared that I learned and appreciated about my dad was he never complained about having cancer or the pain. His attitude on life was awesome and I firmly believe those two things alone kept him with us for much longer than it could have been. 16 guys today getting after a hard WO and not 1 complained! Thank you all for your brother hood and coming out to support me.
    Also huge thanks to the guys that reached out and thanks Kubota for dedicating some time at First Watch.

  • Largest Dutch Oven

    No runners to be found so a prime number of 7 bootcampers headed out for a field trip. Warm up in the bus parking lot with some DQ, IW, AST, the brand new plank arm circles, merkins, and Freddies.

    Mosey across to the path at the side of the school and to the shopping center parking lot. Lunge Indigenous people walk with the last man adding 5 jump squats before running to the front. Cross into the church parking lot and line up along the curb for Indigenous plank walk – 5 merkins before running to the front.

    The only idea in mind for the day was the field trip but when we got to the church parking lot no one could tell YHC was making it up as we went. With a solid prime number of PAX it was every man for himself. Increasing reps as we traveled by various methods between the parking aisles – 10 burpees, 20 HRM, 30 squats, 40 Mountain Climbers, 50 Flutters, 60 SSH, 70 Curb taps. Reverso OYO running between aisles. Just a plain ole 4-corners next – no prostitute, no reverse, alternate travel methods – just simple 10 Diamond Merkins, 20 Jump Squats, 30 Plank Jacks, and 40 LBC. Before we left the parking lot we had to reverse the plank walk to make sure we all came out balanced.

    Back to the bus lot for a solid 6 minutes of high powered Mary – lots of stuff packed into 6 minutes.

    Thanks for letting me lead the boot camp today after a long hiatus of MOT running. On our field trip we found a well lit basketball hoop for potential future use – hoopers take notice.

    Announcements

    Thanksgiving Day workout will be at 45MOM at 6am. Mudslide has the Q, all Virginia history, all the time, the only version that matters.

    Lots of food collected at the SOJ ruck last week, great job gentlemen. There’s another opportunity to Ruck for Food in Tuckahoe Friday – See slack and/or Lockjaw for details.

  • New month….We don’t stop

    As the runners took off, 4 of us hung around and decided today was a “Hot Potato” day. As we moseyed down to the track, the mind starts to figure out what do you want to do when it’s your turn. After a little WARMARAMMA by all of us(SSHs, Don Quixotes, Cherry Pickers etc), we got down to business and boy we did.

    Yee Haw was first up: 50 Perfect Merkins, 100 lunges, 150 squats(partner up we each did a lap around the track) we put in 3/4 of a mile just that alone

    I was next: over to the stairs where the light was plenty another mini dora(50 WW2, 100 double count flutters, 150 mountain climbers), as we ran up to the top(5 Lt Dans)

    NTB stepped up(went over to where some of the buses were): whatever the bus numbers added together(Carolina dry docks) with a run to the pole and back) example 623 equals 11 dry docks.

    Swoop closed us out with 11s(burpees and I said go with Bobby Hurleys). That little chill in the air makes it a bit tougher, but we powered thru with everyone all good

    The last few minutes was a little broga by yours truly, after that everyone returned(count-outs, announcements and prayer taking us out)

    Enjoy the day, see you next time

  • Doozy again????

    5 Bootcampers and some runners made their way out of the early morning gloom to what they thought would be a Hot Potato only to find that YHC had grabbed the Q from the parking lot.

    Mosey to the front of the school for COP

    DQ’s, Helicopters, Imperial Walkers, Deadman Hang, LBC and Merkins

    Mosey to the bottom of the hill by the track for elevens

    At the bottom 10 Squats, Bernie up the hill for 2 count Ball dippers

    Mosey to the tennis courts for a prostitute 4 corners

    Merkins, LBC’s, Plank Jacks and WWII

    Mosey to the side of the school for a partner type triple check (with 5 PAX one had to be a shadow) partner 1 does wall sits while partner 2 runs to the other side of the street for 10 dips and back repeto 3 times. Stay there for the same thing partner 1 does balls to the wall while partner 2 runs across and does 10 Incline Merkins

    BTTF 1 minute left 20 American Hammers and 20 Scrunchy Frogs

    NMS:

    YHC decided to take the Q while in the parking lot just incase the runners took off and left nobody in charge of the Bootcamp. Hermie and Hardywood came rolling in a little after the starting bell, we didn’t go far for the COP so they had time to join in on the fun.