Tag: Source of Truth

Another fine day out the in sun with 7 dudes today at the one and only Source of Truth.

5:30 a.m. and only 4 dudes joined me (Snuff, Hardywood, Bullseye, and Purple Rain) for a quick lap around the track. Across the gloom we spy two sets of head lights….and it’s our amigo Oyster with a friendly new guy.

Warmorama: SSH (20x), Ukrainians (20x), DQ (10x), Calf-raises OYO (20x), Merkins (10x), Plank (Left/Right Hand high), APD (20x), Flutters (20x), Duke stretch (both sides).

Eye of the Storm: Start one more mosey around the track. I pose the question, what’s worse a “beast or a storm.” I just heard grumbles from the Pax…they both suck, etc. Ok – “Eye of the Storm” it is….Oyster called me out for being a “one trick pony.” Fair point…but it is a personally favorite after getting and introduction by Mr. Rogers at Dog Pile.

Run to the center of the football field. Instructions to Pax:

4 corners/4 exercises (LBCs – 40x/Merkins – 10x/Squats – 30x/SSH – 20x). Start in middle of the field perform 5 burpees, run to each corner and back for 5 more burpees (total of 25).

Hill Bear Crawls: Make our way to the small hill. Perform 5 rounds of bear crawls up the hill. Before each bear crawl up the hill, Pax performed various called out exercises, which included Merkins/Drydocks/Heals to Heaven/Lunges/something else (I forgot). Once you get the top of the hill, mosey back down to starting point.

Quick 4 corners on the tennis court “lady of the night” style: Make our way to the tennis courts. Build up from corner 1 to 4 with returns each time, performing SSH/Squats/Mountain Climbers and finally the crowd favorite burpees. Looked like this:

1. 10 x SSH/10x Squats
2. 10 x SSH/10x Squats/10 x SSH/10x Squats/10x SSH
3. 10 x SSH/10x Squats/10 double-count MC/10x Squats/10x SSH
4. 10 x SSH/10x Squats/10 double-count MC/5x burpees/10 double-count MC/10x Squats/10x SSH

Boom. Time. Back to flag.

Numbers/Names: Hey FNG! Alexander (Alex) came out today. He is a friend of Hardywood. Alex is from Serbia and has been in the U.S. for 11-years. He is dad and a computer programmer. His new name is SWORDFISH (reference: https://www.imdb.com/title/tt0244244/). We look forward to seeing him out at SOT every Wednesday (he lives around the corner).

Announcements: .

Rock and roll –> Q-source Ruck at 6:00 a.m. Rock and Roll. 6:30 a.m. pre-run at Rock and Roll.

2nd F Lunch –> Next Thursday at the Wong’s Tacos (near triple crossing)

Prayers – Florence took us out (thanks dude). Prayers for those on IR. Pray to keep getting the Pax out there.

Bullseye and Heist joined YHC for a Ménage-a-trois of pain (Courtesy Dodgeball). Workout went something like this –

Warm-a-rama: SSH, Merkins, Arm Circles, Don Q’s, LBC…probably some others.

Thang:

YHC calls out exercises for #1 and #2. #1 starts exercise, #2 does second exercise with #3 running the stairs loop around the bleachers and then rotate. We stop once total for exercise #1 hits 300. We did squats, knee ups, Lt. Dan’s, and a couple others that I don’t remember.

Jog to the school for a quick hoedown and dirty mudcaps. Back to the flag to the join the runners.

YHC took us out with a quick prayer for my Mom who was diagnosed with thyroid cancer. Very treatable fortunately with surgery in April.

Announcements:

• Nancy’s Thang on Sunday @ 415pm. New Market Clubhouse is the launch I believe
• 2nd F events at Wongs, Billards, etc. Check Slack for details.

Small numbers provided a great opportunity to know more about Bullseye and Heist. One of them I was interested to know more about. Guesses?

Have a great day men!

Shovel flag planted, slapping in the cool Midlo breeze. A rucking trio ambling in from gloom unknown, deep in leadership conversation. A MOTley gaggle of runners comparing their ergonomic sneakers. And finally, a few strong men flexing their shoulders for the work ahead. Here we go! 

The THANG:

WARMERAMA:

• Mosey to the lit area behind the school and circle up
• Welcome & Disclaimer
• Variable IC Reps to get the muscles warm top to bottom
• ***Lined up for Monkey Humpers IC, shaking tail for our passing MOT brothers’ enjoyment

COP #1:

• Mosey to the bottom of the grassy hill
• 5-Man-Modified BURPBACK MOUNTAIN
• P1 – starts the 100-burpee count
• P2 – TIMER – bear crawls hill
• P3 – Flutters 
• P4 – Jump Squats
• P5 – WWII
• Rotate through stations until PAX completes 100 cumulative burpees – HEIST pushed past the mark to 106 awaiting our last man

COP #2:

• Circuit the track
• Dips x15 IC on the near bench
• Big-O’s x10 IC each direction on the opposite side

COP #3:

• Mosey up to the practice field
• Variable Sprints & Mary & Stretching

COP #4:

• Mosey over to Mount Midlo
• x3 Rounds of CATCH ME IF YOU CAN from bottom to top of the hill
• #1 – P1 Bernie, P2 x1 Burpee and run to switch
• #2 – P1 Bear Crawls, P2 x3 LtDan’s then run to switch
• #3 – P1 Lunges, P2 x5 uphill WWII’s then run to switch

COP #5:

• Mosey around to the school brick wall
• WALL WORK:
• Hoedown’s x10 IC
• Donkey Kick-Off’s – up to 20
• Hip-Slappers x10 IC
• Dirty Hookups x10 IC each side
• Peoples Chair, alternated leg lifts held

Mosey BTTF for COT:

• Counterama # 5 (total #12 w MOT)
• Namerama
• Announcerama (see Below)
• BOBERRY took the PAX out in Prayer

NMS:  Great work this morning fellas. I’ll admit it was nice to share the Burpback 100 among five fine friends. Great to see Dry Rub making a regular appearance, AND he showed solid form today (in spite of no gloves!). Tclaps bro! Appreciate ya’ll permitting me the opportunity to lead. SYITG, DTH

Announcements (SEE SLACK!)

• F3 Business Cards available from DTH – let’s get the FNG recruitment going!
• “Oyster’s Payin” monthly SOJ lunch happening tomorrow 2/23 at the Brick House Diner on Midlo starting around 11:45am
• Friday after work we’ll be meeting up at Diamond Billiards to review SOJ leadership ideas and perfect our pool game (my money is on Florence)
• Still working on a make-up date for OC’s Bourbon & Books – TBD

Prayer Requests:

• DTH 2 weeks away from 3/7 departure for Medical Missions trip to PNG – will be gone for 2 months
• Prayers for those struggling with injuries, loss of loved ones, and grieving broken relationships. Make each day count saying NOW what you’d later wish you’d said. Let’s lead by example in forgiveness! 

5 warriors ventured into the gloom this am for the most recent release of the McRib at SOT. 
Here’s what went down.

COP

Mosey from the flag to the football field and circle up at the 50 yd line

SSH
Don Quixote
Imperial walkers
Arm Circles
Merkins
LBCs

Mosey to end zone

Partner up – Catch me if you can

• P1 – run backwards
• P2 – 10 diamond merkins and sprint to catch partner 1

Repeat until up and back of football field

Al Gore for the six

Quarter pounder 

1. Sprint to 25 for 25 merkins
   Bernie back
2. Sprint to 50 for 50 squats 
   Bernie back
3. Sprint to 2nd 25 for 75 single count flutter kicks
   Bernie back
4. Sprint to end zone for 100 SSH

Plank for six

Curb crawl 

• Start on the goal line and BC to the 10 yd line for 1 merkin
• CB Back to the goal line for 2 merkins 
• Repeato up to 5 and back down to 1

Indigenous peoples run around outside of track

• The last runner does 2 burpees and sprints to the front
• Each time the PAX passes the running group for DDs birthday we stop and do 4 + 1 merkins

Elevens across the football field

• squats
• Wwiis

Mary

Freddie mercurys
APDs
Ring of Fire merkins

Numbers and names  

Announcements

Breaking bread is back in person and March is open for volunteers.  See Oyster for details.

Orange Crush is hosting a 2nd F bourbon tasting on Feb 16 with a book discussion to help facilitate fellowship and conversation. See OC for details on the event and DTH for more info on the book.

Prayer requests

Bullseye – Dad is recovering from back surgery

Nancy Lopez is having surgery soon 

NMS

It’s been too long since YHC has led an F3 workout and today was a lot of fun.  I appreciated the opportunity to take the Q this am and it was a pleasure to lead.  It was also great to see so many others helping Don Draper celebrate his 41^stbirthday with an extra long MOT. I also really enjoyed having both MOT and SOT working out closely together, which helped create a fun atmosphere for all and hopefully helped everyone push a little bit more today than they normally would.  I’m really impressed with everyone’s hard work and look forward to doing it again soon.  

Til next time!

McRib

I tried to make this sound clever, but that just feels like a waste of time, so here’s what happened. Six runners showed up to SOT and there were zero bootcampers… so the entire crew ran. Way to go runners! We did the halfpipe down Mt Midlo to Coalfield and back and added the Little Caesar’s loop for the 4.25ers. The 5 milers lapped the school and track.

Counterama, Namerama, COT

It seems fitting that in two week we’ll be kicking off MOT (Miles Of Truth) – SOJ’s first running AO. Same day, time and location as SOT (Wed, 5:30 @ Midlo Middle). Can’t wait to see many of you out there!

 

 

13 of the finest men from Midlo skipped the fartsack to take on a Source of Truth Hot Potato. According to the lunch lady who wasn’t quite sure where to park this is how it went down. 8 for Bootcamp and 5 Runners.

McRib takes the lead:

WARMARAMA Frogger Style:
Mosey to mount Midlo and circle up for some Warmarama. SSH, DQ, Imperial Walkers, Merkins, LBC

The Thang:
1. McRib: Mosey to the field. Sprint 75% to the other side complete 5 Burpees.
Mosey to the bottom of the hill, Partner up. Partner 1 runs to the top of the hill and back to trade out with Partner2. Partner 2 completes an exercise. Alternate with Polar Bears, Broad Jump Burpees, Lunges until both partners reach the top. McRib passes the Potato to Bullseye.

2. Bullseye: Mosey to the school. Same Partners. Run around the Living room, Patio, Bus loop?? 100 SSH, 200 Monkey Humpers, 300 SSH. Bullseye passes the potato to DK.

3. DK: Mosey to the front of the school for several rounds Tabata style Toe Taps. Mosey down to door #3. 15 American Hammers. Mosey to door #4, 20 (Merkins), Door #5, 25 Arm Circles, 25 reverse Arm Circles. 2 burpees for the unmarked door. Door #6, 30 Bob and Weaves. DK passes the Potato to Oyster.

4. Oyster: Mosey down to the football field for a modified beast. 1 round = Merkins, pressed for time skip to Round 6 = Burpees. Mosey BTTF for some Mary. 3 minutes of Mary: American Hammers, Dying Cock Roaches, Freddy Mercuries, Alabama Prom Dates.

Numberama, Nameorama, COT

Greenbow took us out.
Keep those guys on IR in your prayers. We pray for quick and full healing, can’t wait to have you back.

Moleskin

The hot potato was in full force. Non-Stop and Heart Racing goodness. This was one of the best hot potatoes I have been to in quite a while. I think it was nice knowing the night before to help us have a trick or two ready to go. Let’s do it again. 2nd F after SOT every Wed at Great Harvest. Sorry to have missed it today boys. Well done today!!

Announcements:

2nd F Lunch – Tomorrow 11:30am at Chicken Fiesta.
See Slack for additional announcements.

Oyster

16 SOT studs flipped the bird to their fartsack and voluntarily whooped their own rear ends in the following fashion:

RUNNERS x6 – x2 for 4mi, x4 for 6mi

RUCKERS x2 – 2+ miles

BOOTCAMPERS THANG:

WARMERAMA:

• Mosey over to the pool of light behind the school and circle up
• Welcome & Disclaimer
• Brief stretch to limber up
• MUSICAL WARMERAMA: to the beat of Queen’s “We will Rock You” – Maintain a Squat position with arms out to the side, then for every StompStompClap the PAX stomp each foot and overhead clap. Routine is only broken by x1 Hand-Release Burpee for every “We will We will Rock You”, then resuming the StompStompClap. This was SUPER hard and a PERFECT warmerama.
• A few other IC Reps to get stretched

COP #1:

• Mosey to the grassy hill beside the track
• Introduce and demonstrate “MONKEY MERKINS” – yes it’s a new DTH-original 8-count with x2 Monkey Humpers followed by a Merkin
• TRIPLE CHECK:
• P1 – Monkey Merkins
• P2 – ABC’s
• P3 – Bear Crawl Hill, run around side loop

COP #2:

• Mosey around to the end of the track
• Line up for a proper BATAAN DEATH MARCH with PAX lunge walking while last man completes x3 Burpees and runs to front, complete 50 yards to the guest bleachers

COP #3:

• Dip-Flips IC (8-count: dip on bench, flip over, incline merkin, flip over)
• Run x1 Lap (mosey curves, sprint straights) 
• Kick-Flips IC (8-count: merkin on ground, flip over, kick both legs out and back, flip over)
• Run lap (same way as above)
• Big-O’s x15 IC each way

COP #4:

• Mosey back up to the school and into the ECHO CHAMBER:
• Circle up for SIX MINUTES OF MARY:
• LBC’s
• High Slow Flutter
• Low Flutter
• Low Scissors
• High Scissors
• Boat/Canoe
• WWII’s

Mosey BTTF for COT:

• Counterama # 16
• Namerama
• Announcerama (see Below)
• ROSIE took the PAX out in Prayer

NMS:  The Source gets stronger every week, and you can feel it growing among the men who post – a closer bond, an eager anticipation to tackle the hard thing together, plans to spend more time together, to plant, to grow, to serve… This is F3 the way it should be, contagious enthusiasm – even when they have to do ridiculous DTH 8-counts. YHC is proud of SOJ – embracing change to ignite broader impact – this is just the beginning. All in for the long haul, DTH

Announcements: *SEE SLACK*

• Sat AM Frozen Triangle – meet up at Dogpile at 6am (Rock&Roll will not be meeting)
• TUE AM:  Go to the Q sheet and sign up to Q our newest bootcamp Bermuda Triangle!
• Next Thur – 1/26 – 2nd F Lunch at Chx Fiesta

Prayer Requests:

• The friend of Rosie’s M getting starting chemo for bad cancer

9 ruckers/runners and 9 Bootcampers rolled into SOT to see what the hump in hump day would be like. According to the bus drivers here is what happened.

Mosey to front bus loop for

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

The thang: Mosey to the track for half centuries. 50 of called exercise in each end of track. Run to other end. Called exercises: Merkins, LBC’s, Squats, Drydocks, Flutters, Monkey humpers, Plank jacks, Dollies, SSH. Mosey to hill for Love hill up hill. Mosey BTTF. several stretches to take us out.

Announcements: Frozen Triangle, Glow run March 5. 5K. See slack,

Prayer Requests: N/a

YHC took us out in prayer.

Make Today Awesome!  

19 Warriors hit SOT on a warm Jan morning. Some ran, Some bootcamped

Runners 5 plus miles, Boberry may still be out there.

Running COP – SSHs, Imperial Walkers, Invisible Jump Rope, Arm Circles, Copperhead Squats, Stretches

11s on track – WWIIs, Dry Docks

Dora – Runner, 100 Merkins, 200 Flutters, 300 Squats

Mosey up to school to door 26, progress to door 30

26 – SSHs OYO

27 –

28 – Dying Cockroaches

29 – merkins

30 – 3 mins of 30 secs on 30 sec off toe touches

BTF – Numbers, Names, Oyster took us out

Announcements – SOJ Happy Hour Friday – see slack, Frozen triangle coming up, New AO starting in Chester on Tuesday, see Florence for details or check Slack.\

Honor to lead this group this morning, make it a great one gents!