Tag: Source of Truth

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!  

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.