Tag: Source of Truth

The Source of True Beatdowns welcomed 10 veteran gloom warriors, a breaded FNG brought out by Pinto, and 4 brightly colored MOT studs. Here’s how the bootcamp heroes went to work:

The THANG:

WARMERAMA:

• Mosey down to the lower lot and circle up
• Welcome & Disclaimer
• Don Q’s x10 IC
• Nancy Kerrigans x10 IC ea side
• Hairy Rockettes x10 IC
• The Opus x10 IC
• Kimchi Twists x5 IC
• Rosalita Dips x10 IC
• Oblique LBC’s x10 IC ea side

COP #2:

• Mosey up to the tennis court with variable movement exercises en route
• Partner up for a BOOYAH LADDER
• Start with x10 Booyah Merkins, then one partner circuits the court while the other does Chain Smokers, then do x9 BM’s, then switch runner/smoker …etc… continuing down to x1 BM

COP #3:

• Mosey over to the bottom of Mount Midlo
• Partner up for LOVE HILL
• While one partner begins bear crawling, the other runs to the top and back down to switch. After both do bear crawls, switch to broad jumps. After broad jumps switch to crab walking. 

COP #4:

• Mosey to the practice field
• REVIEW F3 Mission, Credo, and 5 Core Principles
• Imperial Lunges a distance
• 25% Mosey, 50% Run, 100% Sprint

COP #5:

• Mosey back over to the school’s ECHO CHAMBER:
• WWII’s x20 IC
• Hoedowns x10 IC
• Australian Mtn Climbers x10 IC
• Crunchy Frogs x10 IC
• American Hammers x10 IC
• Dirty Hookups x10 IC
• LBC’s x20 IC
• Donkey Kick-Offs up to 20

Mosey BTTF:

• x3 Victory Burpees

COT:

• Counterama # 11 (and x4 Runners)
• Namerama
• Announcerama (see Below)
• YHC took the PAX out in Prayer

NMS:  Beautiful morning after the storm that rocked SOJ. YHC kept the PAX (mostly) on hard top, and no, there were no canoes were involved. Pinto punched his Visa to join his Salisbury buddy FNG Ian Fleck, AKA “Drumstick” so named for his love of wings. He did a GREAT job keeping up and plans to shed the breading with return posts around SOJ. The PAX put in some hard work this morning and were rewarded with delicious iced coffee from the DTH tailgate following. Keep posting gents and headlock those FNG’s! SYITG, DTH

Announcements (SEE SLACK!)

• Sunday 5-7pm SOJ Family Gathering behind Betty Weaver Elementary – grilled meat, yummy sides, live music courtesy of McRibb, pick-up basketball and kid-friendly games. Be there and bring a side! 
• Every Monday 0530 SOJ 3rd F hangout at Starbucks off Huguenot/Robius. 
• 5/29 7am Memorial Day convergence at Tredagger – bring back out your FNG’s!

Prayer Requests:

• Bullseye – loss of his father
• Oyster – recovery from injury
• Rosie’s M friend dealing with tough illness
• Nancy – healing up from surgery

COP

PAX was 12 strong with runners breaking off to go to war on the track. Bootcampers were properly greeted and performed standard warmup with SSHs, helicopters, cherry pickers, merkins, assortment of stretches for the legs

THANG

Got right to work at the dojo with front kicks with a scoot, round kicks, side kicks, jabs. Warriors tacked a stripe on to the karate belt and looked ready to battle the beast of SOT.

The beast was wet and dirty. First 4 sets were a build-a-beast with merkins, mountain climbers, dollies and WW2s. YHC was feeling an audible. So deconstruct the beast with a merkins, LTDs with a few choosing the bonus of burpees for the final stretch. The men were pumped and finished the battle strong.

With the beast slain we headed back to the flag to get our Mary on lead by a few of the proud and strong.

announcements and prayer requests, with a good word from DTH that took us out.

Lots going on coming up including fri at 5 for diamond billiards among others. Please check slack for details.

Thanks for allowing me to lead such a fine group of men.

5 good looking boot campers launched from the SOT parking lot at 530am sharp leaving those ugly faced runners in our dust. Past the school, down the hill to the site of the Warmarama –

Warmarama – SSH, Don Qui-low-te’s, Helicopters, Dead Man hang, Freddie Mercury’s, Merkins, Workins.

Over to the parking lot hill and partner up and prepare for 1,000. 1,000 workout is 10 exercises, while partner 1 is completing said exercise, partner 2 runs up and down the parking lot hill. Rotate and repeat until 100 reps have been completed. Exercises included: Merkins, Shoulder Taps, Lunges, Squats, Tricep extensions, Hoedowns, Side Straddle Hops and 3 others that YHC can’t remember…but oh boy did they happen. Also, no breaks in between exercises. Just keep ‘er going.

Over to hill #2 for a Lindsey. Monkey Humpers and Carolina Dry Docks were on the menu. DK educated us all on the history of this exercise. Who knew?

With about 10 minutes left we made the turn for home, but caught and then joined the runners for a close out loop around the track. A few minutes to spare so a quick 20 count balls to the wall and then up to the flag with 5 burpees closing us out for good measure.

Announcements: Lots of them. Check Slack and get your butt out to one of F3’s awesome May events.

YHC closed it out in prayer.

YHC heard the following statement on a podcast last week “The teacher appears when the student is ready.” It certainly meant a lot to me as YHC thinks about the next phase in my life. I’ve thought about it a lot over the last few days. Hopefully, it means something to you as well.

YHC was excited to be back on the Q sheet at SOT. One of my favs! After an Old Hundred (suppose to be kettle bell) that turned into a run fest I had to change plans. 8 in all were present to keep me company.

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

The thang: Jim Morrison Doors workout (Paula Abdul style). Start door 1 perform 1 exercises run 2 doors forward and then 1 back. Repeato 2/2, 3/3, you get the picture. Burpees, WWIII, Merkins, Drydocks, squats, jump squats, IW, Donkey Kicks, Wall walks just to name a few. At door 25 we stopped the Paula Abdul and went forward only due to time. Finished on door 32. We got a bus driver honk for the prom dates!

Announcements: see slack and Oyster’s buying lunch Thursday! DK that cat in video is MC Skat Kat. DK mumble chattered an amazing series “The Jury?” Must see TV.

BTTF: Hardywood took us out in prayer.

Sixteen bootcampers and six runners appeared at SOT on a beautiful Spring morning. The QIC was rusty and unprepared for the larger crowd. This is how it went.

Mosey around the school while the last runner sprinted to the front.

Stop in front after 1 lap for a curb crawl.

Doors. Begin at Door 1 with 1 Merkin. Door 2, 2 Jump Squats. Continue to door 24 when chatter was too loud to ignore. Best line… “This is the dumbest thing we’ve ever done.” XOXO, DK.

Mosey to the bus loop for a Dora. 100 Donkey Kicks, 200 2-ct Flutters, 300 SSH. Timer runs around the bus loop.

Mosey to the bottom of the hill by the track for a Triple Check. Plank, Wall Sit, Timer runs up and down the hill.

Mosey up the hill Bernie style. Circle up at the flag for a quick Wring of Fire.

Welcome to FNG, Enron. Thanks to Duke for taking us out. Thanks to all the others for their verbal “support” and spending this awesome morning with me. Nice to see so many veterans and new faces.

Bullesye

8 bootcampers joined YHC for a full 45 today. No warmarama…no stretches…no disclaimer…but a complete 45 minutes. Here’s what went down.

Slaughter start – 5 burpees and off we go.

Next stop – 5 burpees, 10 merkins. Jog

5 burpees, 10 merkins, 15 Carolina Dry Docks (partner optional). Jog

5 burpees, 10 merkins, 15 CDD’s, 20 shoulder taps. Jog

5 burpees, 10 merkins, 15 CDD’s, 20 shoulder taps, 25 lunges. Jog

5 burpees, 10 merkins, 15 CDD’s, 20 shoulder taps, 25 lunges, 30 squats. Jog

5 burpees, 10 merkins, 15 Cdd’s, 20 shoulder taps, 25 lunges, 30 squats. Jog

5 burpees, 10 merkins, 15 Cdd’s, 20 shoulder taps, 25 lunges, 30 squats, 35 monkey humpers. Jog

5 burpees, 10 merkins, 15 Cdd’s, 20 shoulder taps, 25 lunges, 30 squats, 35 monkey humpers, 40 heels touches. Jog

5 burpees, 10 merkins, 15 Cdd’s, 20 shoulder taps, 25 lunges, 30 squats, 35 monkey humpers, 40 heel touches, 45 LBC’s. Jog back to the flag for one last round.

Until time was called up and down the ladder – 5 burpees, 10 merkins, 15 Cdd’s, 20 shoulder taps, 25 lunges, 30 squats, 35 monkey humpers, 40 heel touches, 45 LBC’s.

Lots of good mumble chatter during the 2.5 miles covered. Hardywood had ample time to explain the genius that is Buc-ee’s. We’re all better for it.

Prayer Requests: Oyster and his family as they mourn the loss of his father in law

Announcements: SOJ Happy Hour @ Billards Friday. CPR class looking for sign ups. See Slack for details on both.

YHC took us out.

Thanks for letting me lead. I enjoy it.

Spring Break absences required YHC to step up for the first time in months. Shame on him. Let’s change that trim.

Source of Truth has been super well attended recently, but Spring Break took it’s toll. 9 redwoods assembled, 3 broke away to run, and 6 followed YHC and the workout was rumored to go down like this:

Slaughter Start: 10 burpees OYO

Mosey to front of Midlo Middle for COP: SSHs, DQs, Soldiers, Bob & Weave. Down for some ab work, but YHC called for slow counts…and it was not well received. Flutterkicks, BoxCutters, LBCs

Prisoner Run to Midlothian Village parking lot for Lunge-a-Thon: 60s forward, 60s backward

Prisoner Run to adjacent church and almost get killed planking. Run across Coalfield Rd to neighboring church.

Big Ole Beast – using drive from back of parking lot to Midlothian Turnpike, just like a regular beast but pause at each of 6 parking lot island, perform 4 or called exercise, proceed to next island, touch end line and go back to start. Most rounds were 4 reps x 6 islands x 2 lengths per go…except for the burpees. Everyone but Swordfish (ran out of time) called for an exercise:

DK- Monkey Humper

Rosie – Merkin

Escobar – Burpees (audible to 1 per island)

OC – Sprints, rest for 10s, sprint again

Heist – something amazing that YHC can’t remember

Bearimeter – partner up and bear crawl around circuit as a team, other guy runs backwards loop, meet up and switch off. and reverso

Continue Lunge-a-thon on the way back to Midlo Middle

Use another island for a Conveyor Belt: plank shuffle to left then back to right

Bump into runners on way back to flag.

90s left: Capital Letters

8 bootcampers, 1 walker and 4 runner…all HIM’s…set out from the parking lot at Midlo middler on a colder than expected Wednesday morning. For the bootcampers, the show review goes something like this –

Warm-a-rama: SSH, Jane Fonda’s, Dead Man Hangs, Copper Head Squats, Helicopters, Merkins and some LBC’s.

Mozey to the track for Thang 1

Thang 1

• Set 1: 25 squats / 50% jog 100 meters / 25 merkins / 50% jog 100 meters / 25 raise the roofs / 50% jog 100 meters / 25 Carolina Dry Docks
• Set 2: 25 Carolina Dry Docks / 75% jog 100 meters / 25 WWII’s / 75% jog 100 meters / 25 shoulder taps (Bullseye was done in 6.5 seconds) / 25 LBC’s
• Set 3: 25 Monkey Humpers / 75% jog 100 meters / 25 squats / 75% jog / 25 Lunges / 75% job / 25 American Hammers
• Set 4: 10 burpees / 100% Sprint / 10 burpees / 100% sprint

Thang 2:

• The ‘ol Quadruple Double Check. Up and down the parking lot hill with rotations on squats, donkey kicks, and merkin presses (not sure YHC has that one right).

Off to the tennis courts for Thang 3.

Thang 3:

• Sprint down and back across the tennis courts then Merkins for 30 second
• Sprints – WWII’s
• Sprints – Squats
• Bernie Sprints – Heels to Heavens
• Bernie Sprints – Burpees

Back to the flag for a quick 5 merkin ring of fire.

Numberama/Namearama/Announcements and YHC took us out in prayer.

A day late posting so the accuracy of the written workout is slightly in question. The general direction is there, so we’ll call it a win.

Thanks for letting me lead.

13 of the best that the RIC has to offer showed up for a little SOT action. 9 bootcampers + 3 runners + 1 walker launched at 530 sharp in order to get their money’s worth. Here’s what went down for the bootcampers –

Mozey to the bottom of Mt. St. Midlo and meet up with Doublemint for a little Warm-a-rama. Exercises included – SSH, Helicopters, Copperhead Squats (real deep like), Ukrainian soldiers, Donnie Q’s, Merkins and LBC’s. The PAX said adios to Doublemint and headed up to the soccer field.

30’s

• Partner up. Partner 1 runs to the midfield and back. Partner 2 completes 5 Raise the Roof’s, 5 Merkins, 5 WWII’s for 1 set. Alternate. The team completes 30 sets.

Quick 10 count and a mozey to the bottom of the Midlo parking lot.

20’s

• Partner up. Partner 1 runs to the top of the parking lot hill and back. Partner 2 completes 1 burpees, 5 lunges, 5 of some other exercise I don’t remember). Alternate. The team completes 20 sets.

Quick 10 count and a mozey to the track.

10’s

• Partner up. Partner 1 runs the stairs around the back of the bleachers, down the steps and back. Partner 2 completes 10 American Hammers, 10 Heels to Heaven and 10 Merkins. Alternate. The team completes 10 sets.

Mozey down to the second set of steps to catch the six.

5’s

• 5 sets of 5 burpees with 15 second rest in between. No partners…no nothing.

Back to the flag. Mercifully.

We welcomed Nap Pod today. NP is in the healthcare insurance field, so the PAX tried to come up with the most millennial woke name possible. NP is from the area, two kids, etc and seems like a darn good dude. Welcome Nap Pod!

Announcements:

• SOJ lunch at Wong’s Taco’s Thursday. Oysters may or may not be paying. Jury is still out on this one.
• Doublemint has organized a 5k walk with folks in wheelchairs on April 15th. 2.0’s encouraged to attend. Reach out to Doublemint for details.

YHC took us out in prayer.

Tough workout today men, but no one gave up. We pushed ourselves and are better for it. Thanks for letting me lead. Have a great day.

SOT on 3/8/21. Lots of dudes hit the parking lot of middle middle.

Parking lot tracers, door exercises, some dora on the track, and some tennis court work rounded out by some curb toe touches.

Apologies for the delay in posting this, life kinda crazy right now.

Please let me know if I left anyone off fellas.