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…

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…

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…

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…

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,…

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,…

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…

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…

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.