F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Source of Truth

Midlothian Middle

rolled up to a few hardcore regulars ready to beat back the humidity. Runners were off and we hit it. cot ssh, lbc, merkin, soldiers, helos and a bit of dojo dan thang we did numbers on doors with alternating upper, lower and midsection WO for a full body ground and pound. Singer split from the MOT hill run to meet up w campers. Ended with a a ROF and a Dora w merkins, squats and lbc. cop Numberama, namearama, Wilson took us out. Thanks gents for the opportunity to lead.

cop with the MOT dudes runnin off, it was a warmarama w merkins, ssh, helos, lbcs, dojo dan x5min thang it was a build a beast of midlo proportions with ssh, squats, merkins, plank jacks, box cutter and a ww2s. With 8 min left we did burpees, dips and a merk ROF. Number/namearama, anncmts, Double D took us out with a good word. Off to starbucks for a nice devotional and some good Godly chatter. Pleasure and privilege to lead

7 gloom bros left the solo Doozy runner in the dust to tackle today’s pain train shenanigans – here’s how down-ranger AOL almost lost his lunch: The THANG:  WARMERAMA: Mosey down to the track and circle up at the bottom of the grassy hill Welcome & Disclaimer Variable IC Reps at the bottom and top of hill, variable movements called between sets COP #1: Step onto the field and line up at one end for the DIME POUNDER COUNTDOWN: Think Quarter Pounder, but with 10 yard intervals, and done in reverse order Sprint to the end, complete x100 SSH’s, Bernie…

rolled up some men ready to hit it hard. Q snuck in a VQ under the radar and only had to entertain a few boot campers. Runners took off. COP mosey to a parking lot tracer up and back, ssh, merkins, helos with no cadence and we were off to the door WO THANG number on the door dictated exercise. Went like this – burpees, merkins, squats, LBC, CDD, WW2, and so on. Picked up a FNG 1/2 way. We Finished in record time. Moved on to a dora with merkins, squats, lbc. Finished with a long mosey across the…

SOT was alive with mumbelchatter and pavement pounding today. Seven of SOJs finest made their way out to keep YHC company. Here’s what went down. Mosey through the parking lot turned into parking lot tracers. Back track for the warmorama in front of door #1. SSH, grass grabbers, mom/wife stretches, merkins, Ukrainian soldiers, LBCs. COP 1: Door 1-5 burpees, door 6-10 WW2, 11-15 squats, 16-20 elevated Alabama prom dates with the numbed door as the rep count. COP 2: Run DMC. Same as last week. Up the steps, around, down the steps. Back to the start with 20 diamond merkins…

SOJ takeovers left the SOT pretty scarce as a solo PAX launched for a sports and old school hip hop themed morning. Quick mosey turned into parking lot tracers. Warmarama: DMH, grass grabbers, SSH, mom and wife stretches. COP 1: The Cycle- mosey to the baseball field. Start at home plate. Bear crawl to 1st base performed 3 burpees. Mosey back to home. Bear crawl to 2nd base, performed 6 burpees. Mosey back to home. Bear crawl to 3rd base, performed 9 burpees. Mosey back to home. Bear crawl around the bases to home. COP 2: Run DMC- Run up…

COP rolled up along with a few boot campers and a lone runner. Warmarama with ssh, merkin, helos, lbc, 5 min of dojo dan training, some good mumble chatter THANG door WO with burpees, merkins, squats, ww2, freddie merk, lunges, box cutters, and so on ring of fire, 7 min of mary, stretching COT number/namarama, announcemnts, prayer requests, and DDraper brought us out. Appreciate yall allowing me the pleasure to lead gentlemen.

3 guys not running the “fartsack” route Rosie planned for today. Let’s Go! Warmarama: Long Mosey around the school, head to the football field, audible to the Tennis Courts. SSH, Helicopters, Arm Circles, DQ, Cherry Pickers, Merkins, LBCs, Hello Dolly The Thang:4 Corner Prostitute20 WWII, run back to the start20 WWII, 20 Heals to Heaven, 20 WWII, back to the start20 WWII, 20 Heals to Heaven, 20 Box Cutters, 20 Heals to Heaven, 10 WWII, back to the start10 WWII, 20 Heals to Heaven, 20 Box Cutters, 20 Rosalita’s, 20 Box Cutters, 20 Heals to Heaven, 10 WWII. Mosey to…

COP rolled up sore and ready to see strong numbers only to find out most are MOT. welcomed Ohio rep Fence Post and 4 of us mosey on. Typical warmarama with ssh, merkins, helo’s, assortment of mary, a mosey to the curb and some Dojo Dan THANG dora w merkins, squat, lbc parking lot tracer assortment of mosey, bernie, sprints, Dq’s, merkins, squats, etc ended w dips on the benches, incline merkins ans ww2’s COT number/namarama, OC took us out thanks men for entertaining. RESPECT RESPECT for Fence post. He is 73 and still posting.

cop rolled up w dumar to find 1 runner and 1 boot camper. After a short discussion about the Ruckers, taking a major beat down last weekend and the numbers being low we were off ash, lbc , Merkin, stretches, dojo Dan working on form and agility thang we made our way around the school with the door numbers work out, changing each exercise after every five doors and moving from upper body to core two legs on the change ups. We then did a triple check with squats LBC’s and a timer. cot we wrapped it up quickly, as…

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