Tag: Source of Truth

Midlothian Middle

  • 999 Burpees, 1000 Burpees!

    Ponch showed up a little late to the party and saw the MOT boys head right, while DK and YHC went left. He chose wisely and joined YHC and DK for a little SOT beatdown or should we say a Capital One therapy session???

    WARM-A-RAMA: SSH, Helicopters, Don Q’s., LBC, Side LBC’s, Merkins, Other Stuff. No cadence. We just switched exercises and talked as we moved through the different exercises. It was pretty great way to start.

    Thang 1: Curb crawl – back and forth across the parking lot with an ascending count up to 5 of merkins and decline merkins.

    Thang 2: Various exercises down the parking lot. Mr. No Gloves started to complain about his hands getting beat up on the pavement so DK thought Inch Worms were a good idea. Nice. Alternate called and off we went with lunges, squats, broad jumps, bunny hops, etc.

    Thang 3: 5 sets of 10 WWII’s followed by a run up and down the steps. 4 sets of Heals to Heavens- up and down the steps. 3 sets of Merkins – up and down the steps.

    Over to the school for some Hoedowns/Donkey Kicks and then back to the flag.

    Announcements: Grow Ruck and Oysters Paying Lunch making the come back on March 29th at Rusty Taco.

    Ponch took us out.

    Absolutely fantastic to hang out with Ponch this morning. DK appreciated the Cap One therapy session and YHC enjoyed the laughs.

    Backblast Title – you had to be there.

  • Head Bangers Ball Valentines

    4 80’s want to be rock stars appeared from the Gloom with 2 runners that went their own way. According to the top 10 charts this is what happened.

    With speaker in hand and Poison starting us off Mosey to the lower bus lot for COP

    DQ’s, Helicopters, SSH, Imperial Walkers, Merkins, LBC’s, Dead Man Hang

    Mosey to the track before someone runs us over

    Track style four corners one of the PAX picks an exercise then rolls the dice to determine the number of times that exercise will be done on each corner of the track. Alice Cooper, Ozzy and Kiss were some of the bands that escorted us around the track 7 times.

    Mosey to the bottom of the stairs

    Partner steps, Partner 1 runs up and down the steps while partner 2 does an exercise Repeto 5 reps

    Mosey up the steps and to the side of the school

    15 Hoedowns (IC) run across the driveway to the benches 15 dips, repeto next set is 10

    Time was called BTTF

    Numbers / Names Greenbow took us out

    Prayers for Don Draper, twisted an ankle this morning

    NMS:

    YHC probably could have done a better job and made it a Valentines day themed beatdown but I really just didn’t think that through. DK had his eyes set on the sky this morning and pointed out all the things that we typically don’t even look up at. The Earth seems like a big place but in reality it is a tiny little spec on a God sized canvas.

  • Ole man winter not keeping SOJ down!

    10 SOT bootcampers today! Way to go! According to old man winter, here is how it went down:

    Warmup: Tracers on the bus loop. F3 Mission statement and disclaimers, followed by some stretches, a few merkins (of course). 

    We started with a little triple check with squats and shoulder tap merkins (Bullseye special power move). Runner goes about 75 yards to bus loop sign and back. 10 second countdown by who?! Wedding Singer. 

    Mosey towards the courts, but had to do a quick pain session of 2x people chair for 60 seconds, followed by 10x donkey kick OYO. 

    Tennis courts. What do you think we did dear reader? Exactly – four corners “lady of the night style.” Exercise choices brought to you by Cookie (Merkins), DK (squats), Yeehaw (Heels to Heaven), and Bullseye (SSH). Usual 10/20/30/40 rep set. 

    Mosey to small hill by track. Partner up. Three rounds of bear crawls up the hill and return while partner does merkins/diamond merkins/werkins. 

    2 victory laps with the Don Draper birthday crew and the BTTF. 

    Announcements: Frozen Triangle this Saturday and G R O W R U C K in May!!

    Prayed us out. Cofeteria at Bux. 

    Honor to lead today. Thanks guys!

  • Sorry…I think you have the wrong number.

    5 HIM’s joined YHC this morning for a little SOT beat down. What a perfect morning it was.

    Warmarama: SSH, Helicopters, Dead Man Hangs, Downward Dogs, Merkins, Wide Grip Merkins, LBC’s, Alabama Prom Dates, Single Leg APD’s on both sides.

    Thang 1: Triple check – Partner 1 runs around the bleacher area. Partner 2 – your choice of Merkins, Carolina Dry Docks, Wide Grip Merkins. Partner 3 – Monkey Humpers

    Thang 2: 11’s. Bottom of the hill = WWII’s. Top of the hill = Carolina Dry Docks. This here portion of the workout was a challenge. Cookie and Hardywood slayed this beast easily though.

    Thang 3: 50% up the parking lot hill. At the halfway point, top and halfway point (back down) – 5 burpees. Next round – 75% up the hill with 15 heels to heaven at each point. Next round 100% – up to the top of the hill for Merkins. Final round – backwards run up the hill turning around at the top and back to the flag.

    A few minutes to spare so a couple ab exercises were dished out along with some awkward Suzanne Summers. Awkward for teachers arriving for school, not for us!

    Announcements a plenty: Check Slack for details.

    YHC took us out.

    Thanks for letting me lead. There was tremendous effort today with Hardywood particularly inspirational with humor and effort. Way to bring it my friend! If you ever need someone to send random condolence texts, he’s your man.

    It’s a great day.

  • yesterday

    COP

    normal workout warmup with ssh, merkin, lbc

    THANG

    prostitute around the tennis court with merkin, mountain climbers, dollies, and something else

    dora with merkins, lbc and squats

    6’s (not 11’s) with step ups and WW2

    circuit with cinder blocks, runner timer, and round kicks/elbows to the the punching bag

    COT

    numerama, namarama with runners of MOTruth, announce and prayers

  • cold potato

    COP

    Assorted warmups hermey style

    THANG

    triple check with lbc, squats and runner, door numbers game with assorted , hand off to bullseye for Dora with merkins, ssh’s, squats, walsits, other stuff I forgot, hand off to cookie for assorted hard leg exercises I’ve never done, dips, more leg stuff that I’ve never done.

    COT

    Numberama, namearama, cookie took us out

  • 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.