Tag: Source of Truth

Thanks to an EH Q call out by Rosie and DTH, I took the Q last minute. 9 boot camp warriors came out to the gloom to get a good sweat. Here’s what went down.

Warm-a-rama. Helicopters, DMH, SSH, Imperial Walkers, Don Kehotes, Merkins, and LBCs.

COP#1- Light jog to the football field. Suicide run. Goal line to the 20 and 5 burpees, back, goal line run to 50 and 10 dry docks, back to goal line, run to 75 and 15 merkins back to goal and ran to opposite goal line. Repeated adding 5 to each exercise.

COP#2- Triple Check. Timer, shoulder taps and WW2s

COP#3- 1 PAX bear crawl while rest did dips or decline merkins on bleachers until each PAX completed bear crawl

COP#4- Wall squats 2 rounds of 30 seconds. Lunge up the hill, reverse lunge half way. Jog back down the hill. Jog up the hill with 1 burpee at each new asphalt patch (about 10 total). 50 toe taps, 25 curb calf raises.

Jog back to the flag and plank until time.

Announcements, prayer requests, Heist took us out with COT.

Nice workout today gents! Great to see you DTH……Oh wait…..

5 Runners, 1 mans best friend and 5 Bootcampers took off from SOT this morning, according to the teachers that are getting ready for the upcoming school year, here is what the Bootcampers did

Mosey to the Bus lot for the COP

SSH, DQ’s, Helicopters, Imperial Walkers and Crossfit Merkins (need to work on the cadence for these)

move to the curb and partner up for touch a tree (start with 5 trees down to 1) Partner one runs Partner 2 does Exercise

Mosey to the back alley, Lunges, Box Jumps, Karaoke (both sides), Bernie Sanders and Mosey to the crosswalk midway down the hill.

Partner up, Partner one Bear crawl to the top of the hill while Partner 2 does Exercises (X3)

Mosey to the track for one lap of speed increasers, start at corner 1 25% to corner 2, corner 2 50% to corner 3, corner 3 75% to corner 4, 100% back to start.

At the bleachers partner up again, Partner 1 runs up the steps around and down while partner 2 does exercises

Mosey to the front of the school for curbcrawl 11’s

Bear crawl from curb to curb with 1 incline merkin, crawl bear back with 10 decline merkins repeto always equaling 11. Lung if needed

Time was called BTTF

Numbers / Names NTB took us out

NMS:

The weather was perfect this morning and as the sun came up it was red on the horizon making for some interesting conversation. It was good to have Lizard in town from Charlottesville, Rosetta and Lizard had a HS connection so they where able to catch up. Orange Crush did ask Lizard about Rosetta’s claim of how he was quite the ladies man in High School of which Lizard politely neither confirmed or denied.

The stud magnet known as SOT pulled nine SOJ HIM’s into orbit for another episode of “Try Hard or Die Hard”, this one a farewell celebration for Royale who’s leaving for France today. Here’s how we about died:

The THANG:

• Mosey down to the TRACK and circle up
• Welcome & Disclaimer
• A courtesy warmup with SSH & DQ’s

COP #1:

• BLIMP’S WARMERAMA
• At each four “corners” of the track perform the following:  x5 Burpees, x10 Lunges (ea leg), x15 2-ct Imp Walkers, x20 Merkins, x25 Plank Jacks, x30 Squats
• Sprint the straightaways, Bernie the Curves

COP #2:

• Mosey to the grass hill
• Lie flat for stargazing and controlled breathing
• Knock out some Starfish Crunchees to warm up the abs
• Partner up for a CORA (all ‘bout dem abs)
• x100 WWII
• x200 Flutters (2-ct)
• x300 LBC’s
• Moving partner bear crawls the hill then runs the loop back around to their partner 

COP #3:

• Box jump the steps up to the lot above the field and circle up
• BURP-GROIN PYRAMID
• Add 1 Groiner per Burpee, going up from 1 to 7 then back to 1

COP #4:

• Mosey to the school’s brick wall
• WALL WORK:
• People chair —> Hoedowns
• BTTW for Chicken Peckers
• Dirty Hookups, both sides

Mosey BTTF and stretch everything out

COT:

• Counterama # 9 (and a gaggle of runners)
• Namerama
• Announcerama (see Below)
• GREENBOW took the PAX out in Prayer

NMS:  There’s no warmup like a BLIMPS circuit warmup, and the PAX (including YHC) was smoked before we’d reached the halfway point in this 45 minutes of Trying reeaaallly Hard. Mumble chatter was strong, and the PAX enjoyed the first romance-torn fight of our hottest new bromance – OC & NTB. Great way to send off the French student. Strong work everyone! ~DTH

Announcements (SEE SLACK!)

• Oyster’s Payin’ 2nd F Lunch tomorrow
• Chap on Q at R&R
• VQ at the Alamo Monday
• Next weekend R&R will have the School of Rock bootcamp for kids following R&R
• Draper’s RunFest in a couple weeks
• OC&Co RuckFest in October

13 Pax ( +9 runners) found their way to Midlo Middle for some fun in the gloom. Always a fun and energetic group at SOT (side note – get one of the AO’s sick shirts/tanks!) Honeymoon brought an adorable pup to pace set with the MOT run – this dog had perfect form and maybe 4% bodyfat. DK’s 2.0 outran me most of the workout – and whooped the entire bootcamp PAX into shape. The workout finished with an absurd Dora of Donkey Kicks – I think McRib made it in time for these? Let’s go…

THE THANG

WARMERAMA:

• Perfect Push-up -> Mosey to bus lot
• Welcome & Disclaimer
• DQ, Ukrainian Soldiers, SSH, Helicopters, DMHangs, LBC’s
• Parking Lot Football Drills (Run, Shuffle, Bernie, Repeat) using parking spot stripes
• Mosy to Track-Stadium field

COP 1: Partner Dip/Curls Triple Check

• PAX 1 – runs across field, up and down stadium steps (Timer)
• PAX 2/3 – Cliffhanger dips while partner curls legs

COP 2: Wheelbarrow Quadrouple Check

• Pretty sure I faceplanted the Lexicon on this COP
• PAX 1 – Wheelbarrow (Timer)
• PAX 2 – Hold Wheelman
• PAX 3 – Duck Walk
• PAX 3 – Broad Jumps
• Cleared 100 yards to the “soccer” (informed was Lacrosse) goal/net. Yea yea we get it you play LAX 🙂

COP 3: Partner Hill Stuff

• Mosy to Midlo Mountain
• Clock Merkins
• Partner Up
• PAX 1: Bernie up the Hill
• PAX 2: Complete 2 Each 10ct. Body Bag Builders (too high for YHC to count)
• PAX chase each other up the hill, swap as they catch

COP 4: Mini-Wall-Dora

• Partner up
• PAX 1: Sprints to fence, skips back real pretty
• PAX 2
  • 50 Dirty Hookups
  • 75 Toes to Wall
  • 100 Donkey Dicks
• *(Modified reps down for time and sanity)

MBTTF:

Finisher: Hover your feet 6″, Popcorn for 5 reps of PAX favorite Abs.

COT

• Counterama #22 (SOT & MOT)
• Namerama
• Announcements: The Bridge 7/22, McRib playing guitar in his badass local band this week (See slack for details), Don Draper doing group run/half marathon – contact directly for details, get shirts from Greenbow
• Closed out in Prayer, thankful for the diverse group of PAX today, pray for health/safety for our fellow citizens dealing with floods, fires, and extremely hot temps through out the Southwest.

NMS:

What a great bunch of PAX – runners (human and animal), bootcampers, and even a Flying Squirrel. SOT/MOT always has great energy – one of my first posts in F3 – and one that makes me want to come back. I was confused most of the morning in regards to directions around the various fields in the AO – but hopefully by my next visit I’ll figure it out. SYITG!

-State Farm

14 HIMs along with 10 runners came out to enjoy a cool morning to pour some sweat. Here’s what went down.

After 4 steps with my achilles issue and falling on my face, mosey to front on school for the warm-a-rama. SSH, dead man hang, Don Kehotyes, Ukrainian soldiers, Helicopters.

COP #1. 20 doors. Each door was number of reps. 1- 5 doors were burpees, 6-10 doors were dry docks, 11-15 doors were plank jacks, 16-20 doors were American hammers. Mosey down to the football field.

COP#2. 44’s. Start on the sideline, 22 reps, run to opposite sideline, 22 reps. Exercises were merkins, monkey humpers, LBCs, Alabama prom dates, flutter kicks double count, SSH

COP #3. Triple check. Runner as the timer, rest of the PAX split shoulder taps and WW2s

Making our way back to the flag the PAX lunged and reversed lunged up the hill. 50 curb toe taps, merkin ring of fire.

Finished with announcements, prayer requests, and COT .

Thank you gents for coming out and giving a great workout for my 44th.

A dynamic duo posted the day after the 4th. Everyone else must have been recovering from the convergence.

Mosey to the lower field and low-key warmarama with no cadence. Deep red clouds set the whole field ablaze in color.

11s across the field. Sunrise appreciation exercises. 11s again. A junior varsity love hill. Wall sit burnouts, elbow plank burnouts, another set of 11s. Back to the flag for some ab burnout. No cadence, just quietude.

Circled up with the runners and took us out.

Really excellent morning, a bit more contemplative kind of workout.

Shoutout to Pigskin for showing up and putting in the work. SYITG.

A four pack of southsiders came out to 70 and rainy weather for a proposed hot potato Q.

Mosey to front of school, warm up – SSH, Dead Man, Ukrainian Soldiers, merkins, prom dates, heels

Mosey to parking lot – dora. Partner 1 runs across and up to street, partner 2 exercises – 200 dips, 150 jump squats, 100 merkins, 50 WWII

Mosey through woods to neighboring commercial lot. Burpees at stop signs. Triple check – run up parking lot, SSH, jump squats.

Mosey back in front of buildings. Wall sits with various exercises mixed in.

Mosey to school. Dora #2 – 100 irkins, 200 LBC.

Wall sits – dirty hookups.

Back to flag. Ring of fire merkins. Stretch.

Job men. Enjoyed the camaraderie from our SOT usual suspects. Wet morning but we endured. Conversations commenced, workout completed. SYITG.

-Singer

3 SOTers greeted a guest Q and to this is more or less what happened.

Circle. 10 or so of the following SSH, oblique LR, rosalita whips, imperial squat walkers, Merkin,

To the track 4 corners. 10 Merkins, 20 Squats, 30 flutters, 40 SSH.

Dora. 100 WW2, 150 SSH, DIPs

The main event. I get knocked down. 11s with stairs. In cadence absolution at the bottom LT Dan at the top.

The absolution toasted YHC but thanks to Bullseye for keeping the count. As an SOT first timer YHC had a blast. Glad for the chance to guest Q on the takeover on the SOJ.

12 strong with one FNG stepped though the rain and into the gloom. Here’s what went down.

Lead with the F3 Mission Statement

Warmarama- SSH, Don Kehote, Cherry Pickers, Ukrainian Soldiers

COP 1- Track Marks. 4 laps around the track. Each lap had workouts at each 1/4 . 1st lap was 10 merkins (40 total). 2nd lap was 20 jump squats (80 total). 3rd lap was 30 flutter kicks (120 total). 4th lap was 40 LBCs (160 total)

COP 2- Burpee / Plank jacks ratio 1:4 up to 5:20

COP 3- Triple Check. Runner had to bear crawl the last 20ft back to PAX, rest of PAX shoulder taps and SSH.

Mosey back to the flag at time. Announcements and COT

9 able bodied bootcampers posted out to get in the last day before summer break. Many more just ran away from the school at the stroke of 5:30. According to the Johnny Law here is what went down. The mumble chatter was thick this AM.

COP- 20 each SSH, LBC; 10 Each DQ’s, Jazzercise, Helicopters, Imperial Walkers, , Coper head squat, Dead man hang, Merkins, Box cutters, Plank jacks, 

Build a Beast: 100 yds on the track or field. Merkins, plank jacks (Swtiched to plank hold 6 count half way through due to my shoes falling off). LBC’s, Dollies, Squats, Imperial Walkers. Up the stairs and do another round of 6×6 at the top. Run to side of school with Toe taps and bunny hops to follow on the curb. To the front of the school Plank on the curb, Fudd and Wilson’s wife. BTTF with several deep stretches to round out our time.

Announcements: School of Rock 8am at Rock and Roll (This is a workout for 2.0s). SOT T-shirt pre order coming soon (Thanks Fresh Prince for design).

Prayer Requests: Attention is one of our most valuable resources. Where we focus our attention matters. Put your attention where it matters most.

YHC took us out in prayer.

Always an honor to lead!

Make Today Awesome!