F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Source of Truth

Swift Creek Middle

17 SOJ faithful HIM’s were feeling froggy to embrace the suck at this morning’s SOT Birthday beatdown. Here’s how we may or may not be welcome back to their soccer field… The THANG: WARMERAMA: Mosey to the top of the stadium and circle up in the flood lightsWelcome & DisclaimerVariable IC Reps to get the muscles warm COP #1: Mosey to the football field and collect the coupons (canoe, kayak, kettle bells) and assemble in the middle of the field QUADRUPLE TRIPLE CHECK:Station #1 – Two PAX pulling one PAX in canoe to side of field and backStation #2 – P1 Sumo…

15 Boot campers and 1 runner showed up to take on the day the right way. Here is what transpired… COP — SSH, IW, Copperhead Squats, dying cockroach, crab cakes, LBC’s, merkins, dirty dogs Mountain Dora — one person runs to the bottom of the hill and back, the other does these exercises100 merkins200 LBC’s300 SSH200 LBC’s100 merkinsto the tennis court for some CMIYCone person runs the perimeter, the other does:broad jump burpees, then switchlunges, then switchfeet up on fence bear crawl, switchminute to win it –do the following exercise combo AMRAP in one minute1) 5 2 count mountain climbers,…

Another glorious day out in the gloom at SOT this morning. Three runners (Honeymoon, Florence, and Rosie) took off and the six remaining began bootcamp (Footloose, Bullseye, Heist, DTH, Doozy, and Wedding Singer) Warmorama: Mosey to bus loop for tracers (jog the line, side shuffle, Bernie back). Circle up: SSH, copper head squat (OYO). Got into plank position did calf stretch and sprinter stretches. On your six for: LBCs and Flutter Kicks. 20 seconds to stretch whatever else you need. The thang: Sprint and Ball dip: Pax lined up along bus loop. YHC pointed out numbers 10 (closest) through 1 (farthest)…

3 runners, 1 rucker, 7 bootcampers and 1 FNG – a little something for everyone Mosey to bus lot for COP DQ’s, Imperial Walkers, Helicopters, Ukrainian Soldiers, Cherry Pickers Mosey to Door #1 good old fashion door beatdown alternating 2 count American Hammers and Scrunchy Frogs (for the Merkin challenge guys work your merkins in) along the way we find 4 frisbees at various spots, do 20 of the exercise on the frisbee plus the exercise that you’re on at door 33 when PAX is finished we did 10 of each exercise plus Smurf Jacks which where added because Nancy…

YHC was expecting a crowd at SOT, but only a small band of dudes ventured into the Gloom this morning. Four runners (Boberry, Draper, Honeymoon, and Tobit) took off and the five remaining began bootcamp (Belichick, Bullseye, Heist, Nancy Lopez, and Wedding Singer) Warmorama: Mosey to track for a lap. Circle up: SSH, Imperial Walkers (Bullseye said it looked like I was doing hillbillies….true true.) Copper head squat (YHC still cant do cadence right), LBCs, Hello Dollys, Flutter Kicks, Wilson’s wife, Fudd’s wife. The thang: Track Hill: 5 rounds of sprints up small hill near track (where we typically do…

17 studs posted to SOT – 10 for bootcamp, 5 for run, and 2 for ruck. Here’s what the bootcampers did: The THANG: WARMERAMA: Mosey down to the lower lot and circle upWelcome & DisclaimerVariable IC Reps to get the muscles warm top to bottom COP #1: Mosey over to the grassy hillKILO-DORA:Moving partner bear crawls the hill, then runs around side back to partnerx100 WWII’sx200 Merkinsx300 Squatsx400 Flutter Kicks (2-ct) COP #2: Moseyrama around the track for a TRYHARD SPECIAL at the guest bleachers to introduce TWO new 8-count exercises:DIP-FLIPS: incline plank on bench – incline merkin, flip over, dip, flip…

13 HIM’s joined YHC on his birthday for a little fun and excitement. YHC decided to bring back some old school party games for this celebration. The PAX departed at 530 with a twinkle in their eye eager to see what YHC would come up with. Warm Up: Mozey down to the track and jog 1 lap, then circle up. There was a bit of concern that YHC had a long run in store, but fears were calmed. Warm up exercises included Side Straddle Hops, Don Q’s, Windmills, Cherry Pickers, Merkins, LBC’s and Freddie Mercury’s. YHC nailed the counting despite…

12 SOJ faithful put on their bibs and bellied up to the table for a steaming pot of Gumbo. It was served up hot with the following side dishes and garnishes: Start a mosey toward Mount Midlo just to raise some concern and get some mumblechatter going, then turn right and head to the front of the school for the disclaimer and COP, including: SSHsDQsHelicoptersJazzercisersImperial WalkersCopperhead SquatsLBCs THE THANG Curb Crawls – bearcrawl across, 1 merkin, crawl bear back, 2 merkins. Up to 5 and back down to 1. Touch A Tree — Slowsey down to the large parking lot…

When a PAX is sick, and you need a Q, who you gonna call? Florence! 13 Bootcampers and 5 Runners showed up at Midlothian Middle expecting a Davillian to Q but they were yet again shocked by a surprise Florence Q two weeks in a row. I guess this is becoming a theme? Here’s what the joggers saw : Runners – Honeymoon, Don Draper, Tobit, Rosetta and Boberry got in 5 miles with some speed and pace work at Midlo High School. Bootcampers did the following – Warmarama : 20 SSH IC, 10 Don Q’s IC, 10 Cherry Pickers IC,…

11 Bootcampers, 3 Runners and 1 Rucker descended upon Midlothian Middle eagerly awaiting a Boberry 3 Year F3-Versary Q but much to their disappoint they were greeted instead with a Florence beatdown. The passing cars on Mount Midlo and runners on the track observed the following : Mosey to Mount Midlo and all the way down to the bottom apartment complex entrance. Warmarama : 20 SSH IC, 10 Don Q’s IC, 10 Cherry Pickers IC, 10 Ukrainian Soldiers IC, 10 Imperial Walkers IC THE THANG : Lindsay on Mount Midlo : 30 Merkins at the bottom then run to the…

1 2 3 39