Tag: Source of Truth

Welcome to SOT, where you may or may not have a PAX… 0530 hits, 7 runners take off, DTH cranks the music and begins enthusiastic solo SSH’s with a nice cool breeze waving Old Glory to early Midlo commuters. McRib pulls up and saves YHC from a 45 minute solo ride. Warmerama continues, then variable mosey and burnout reps to rockin beats around the AO. McRib threw in a track stack and we conversed about all the great and small. The first F is great, the 2nd F makes it greater, the 3rd F gives it purpose. Thanks for posting brother McRib. Not sure what’s going on with the numbers at SOT, but this was the 2nd Q in the recent past where YHC was relieved when one other bootcamper showed up. Time to shake the fartsack tree. SYITG, DTH

COT:

• Counterama # 2 (+7 MOT’ers)
• Namerama
• Announcerama (see Below)
• ROSETTA took the PAX out in Prayer

Announcements (SEE SLACK!)

• Saturday 0730 Convergence and an afternoon Amelia Sit&Sit in the pouring rain

Prayer Requests:

• Rosetta family with illness

The swarm of brightly colored MOT men left the SOT parking lot feeling quite empty, so YHC was glad to see NTB amble up with his big beautiful smile. Props to NTB for posting the day after Gumbo’s Old Glory! The Word of God says that Jesus is present where two or more believers gather in His name, so really it was a PAX of three that enjoyed 45 minutes of quality fellowship. We also did a few exercises:

The THANG:

WARMERAMA: 

• Mosey loops around the lot a couple times
• A few OYO warm-up reps while chit-chatting

COP #1:

• Mosey to the bottom of love hill
• QUARTER POUNDER …AKA Quad Killer

COP #2:

• Mosey down to the track
• WMD CRAWL x3 Rounds

COP #3:

• Mosey onto the Field
• CAPTAIN THOR – up to 10:40

Mosey BTTF for COT:

• Counterama # 2 (+13 MOT men)
• Namerama
• Announcerama (see Below)
• HEIST took the PAX out in Prayer

NMS:  When God surprises you with one on one time with a brother, it is a rich blessing indeed. 

Announcements (SEE SLACK!)

• Friday 9/8 IRON PAX at Satan’s Hill
• Friday 9/8 HAPPY HOUR and SOJ Event Discussion kicking off around 5:30pm at Diamond Billiards
• 9/16 Alamo Convergence
• 9/23 Crucible Convergence and F3RVA Anniversary Sit&Sip

Prayer Requests:

• Yeehaw/Liv

7 studs joined YHC for a little jaunt around SOT. What did we do? YHC remembers most of it, but the details are a bit fuzzy since time as faded.

Warmarama – the usual. SSH, Arm Circles, Helicopters, Mixed in some Broga, Merkins, WWII’s and LBC’s.

Thang 1: Partner up for 5 reps. Partner 1 runs half way up Mt. Midlo, Part 2 does some merkins.

Thang 2: Exploring the new surroundings with a quadruple check. Wrist breakers, Squats, WWII’s – Runner runs down to the pavilion and back.

Start the mozey back to the flag. Stop for 5 burpees. Mozey a bit farther for 5 burpees and 10 merkins. Mozey on and then 5 burpees, 10 merkins, 20 WWII’s. To the top of Mt. Midlo for 5 burpees, 10 merkins, 20 WWII’s, 30 squats.

Back to the flag.

Notes: McRib was very critical of YHC’s today. A 1 star rating is likely to result. All the gents who attended Oyster’s decade of respect workout on Tuesday were pretty smoked. Congrats on that workout.

Announcements: Plenty. Check Slack.

YHC took us out.

YHC rolled into SOT with squealing tires this morning after early morning roadwork on Huguenot attempted to delay the impending beatdown. After quickly parking and running up to the flag, seven gazelles took off to the west leaving nine studs behind to see what YHC learned from his VQ last week. Off we go… to the same parking lot.

Circle up near the busses at the back of the parking lot for Welcome/Disclaimer/Warmarama

• SSH, DQ, Deadman Hang, Arm Circles, Helicopters

WARMARAMA cont. (bus stop edition)

• Line up parallel with the busses and move across the parking lot, stopping at each bus to perform a movement called out by the Q. Increase the intensity each round to warm the body and increase the heartrate.
  • Golf Tee Pick Ups – 1/bus
  • Squats – 3/bus
  • Lunges – 6/bus
  • SSH – Add up the three-digit bus number to determine reps (9-13 reps/bus)
• Mosey down to the football field.

COP #1: Gridiron Inchworm

• PAX partners up for a 120yd goalpost-to-goalpost inchworm march while the timer runs to the far goalpost and Bernies back to his teammate to swap out.
• Mosey to the concession stand.

COP #2: Wall Work

• 30s People’s Chair into 20 Mike Tyson pushups.
• Mosey to the lower parking lot.

COP #3: Heartbreak Triplet

• PAX partners up again for 100 merkins, 200 LBCs, 300 squats. Timer runs 200ft to the top of the hill and back.
• Still 6min on the clock and faculty are starting to drive in, so mosey back to the track for a quick ring of fire of 10 reps each while the circle holds their feet off the ground.

BTTF for COT

• Numbers, Names, Announcements, Prayer Requests
  • Continue to pray for Yee Haw and his daughter Liv (9mo.) as she is battling brain cancer. An SOJ convergence at Alamo is set for 9/16 to show support for Yee Haw and his family.
  • Saturday, 8/26 – Pickleball Doubles Tournament at Batteau – 0600.
  • Saturday, 9/2 – School of Rock following regular Rock-N-Roll – 0800.
  • Monday, 9/4 – Labor Day F3 RVA Convergence at Dog Pile – 0700.

Moleskin

YHC was able to appreciate the mumble chatter a little more this morning now that the VQ-jitters are out of the way. Lots of talk about the start of school, college drop-off, middle school football, and keeping our daughters out of frat houses. Reluctantly, the NTB/Orange Crush bond continues to strengthen through the trials of SOJ beatdowns.

A swarthy sextet of gloomaphiles assembled at SOT steeling their nerves for another ride on the DTH pain train. Many SOT regulars were missing as the clock struck 0530, undeniably a tribute to NTB’s burpee-loving VQ yesterday. The MOT runners took off with the entire PAX pulled into their wake, and for a brief moment YHC questioned if anyone was staying for the beatdown. “Bootcampers this way!” and five enthusiastic PAX jumped tracks to follow DTH into greatness, as follows:

The THANG:

WARMERAMA: 

• Mosey loop in the starting lot and circle up
• Welcome & Disclaimer
• Variable IC Reps to get the muscles warm top to bottom

COP #1:

• COLLECT BRICKS, 2 per customer, from the DTH-mobile
• Mosey to the bus lot for some 8-Count Reps
• No Cheat Brick Mericans x10 IC
• !NEW 8-Count! We’ll call this one HEELS TO HELL x10 IC – hold legs out at 6” for 1-4, then complete a heels to heaven for the 5-8 (for this exercise we also held bricks 6” above/behind our heads)

COP #2:

• Mosey over to the next shopping center and form up in front of the YouFit gym
• PARKING SPACE REPS (distance = x10)
• Round 1: Brick Bear Crawl between spaces, with x3 No-Cheat Mericans on each line
• Round 2: Bricks Overhead Lunging between spaces, with x5 Sumo Squats each line
• Round 3: Brick Crabwalk between spaces, with x10 LBC’s each line (bricks held on chest)

COP #3:

• INDIGENOUS BRICKS
• Line up for a long mosey to the Track, en route PAX curl their bricks, while last man does x3 Brick Burpees then sprints to the front

COP #4:

• 4 BRICK CORNERS
• Corner 1: x50 Brick Mericans
• Sprint the straightaway
• Corner 2: x50 Brick Press
• Bear Crawl width of end zone
• Corner 3: x50 Brick Hammers (2-ct)
• Bernie the straightaway
• Corner 4: x50 Brick Circles
• Lunge back to Corner 1

COP #5:

• WALL WORK
• People’s Chair with bricks held in variable positions (hands out to the side was a wee bit dangerous for other pax)
• Hoedowns x10 IC
• Bernie up the hill
• Plankorama for some MOT guys avoiding eye contact

Mosey BTTF for COT:

• Counterama # 6 (with another 6 MOT runners)
• Namerama
• Announcerama (see Below)
• YHC took the PAX out in Prayer

NMS:  Nice morning to bring the bricks back out for the SOJ SOT stud muffins, well at least for those baller enough to post. Nostalgia reigned supreme as bricks scraping on pavement kicked up a cap gun smell. Keep posting fellas – you get out what you put into it, and all the more when you’re doing it for the man next to you more than for yourself! Yours, DTH

Prayer Requests:

• Greenbow shared about a younger lady from his church who passed away leaving husband Ian and two young kids
• Honeymoon shared about baby Liv in the Roundtrey community who has a lot of medical issues and her dad just joined the Alamo PAX – there’ll be a CSAUP in Liv’s honor coming up

Announcements (SEE SLACK!)

• Homegrown Half Marathon this Sat
• Monday 3rd F MOVING to Machismo’s sweet conference table
• Geriatric Ball Slapping Contest 8/26
• 9/2 School of Rock
• Labor Day Convergence 
• Alamo Convergence for LIV in ?Sept
• 9/23 F3RVA Anniversary Convergence followed later by the F3RVA Retreat
• Ruck for Food CSAUP ?Oct

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