F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Source of Truth

Swift Creek Middle

11 strong showed up in the parking lot of SOT this morning, Wilson and Duke went one way 7 more went another way leaving YHC and Rosco wondering what just happened. YHC decided to take the bull by the horns and lead a two man party. After COP Doner Kabob joined the party and Bulls eye went in search of some runners. COP – DQ’s, Helicopters, Cherry Pickers, Dead Man Hangs, Merkins and LBC,s Mosey to door #1 – Go to each door for increasing merkins door 1 = 1 merkin, door 2 = 2 merkins up to door 20A…

An assembly of southern gentlemen who untangled themselves from their wives’ predawn embrace gathered at SOT for something decidedly less cushy. Here’s what the runners avoided: The THANG: COP #1: Mosey to the Field LotWelcome & F3 DisclaimerSSH, RSoldiers, CSquats, Opus, DQ’s, WWII’s, Oblique LBC’s, APD’s COP #2: Mosey to the Football Field & TrackTHE GREMLIN: A short distance Beast with variable movement between pointsRound 1: Alligator Walk & Angle GrinderRound 2: Bear crawl & BurpeesRound 3: Crab Walk & Crab Cakes (2-ct)Round 4: Deep Lunge & Dolly’sRound 5: Elephant Crawl & Elbow Plank Leg Lifts Round 6: Frog Jump & Flutters…

Twenty men and 1 faithful companion total out at SOT this morning. 15 started their day with a warm bowl of fermented Gumbo. 5 took to the roads around SOT to continue race training. Well done all! For the Bootcamper 15, it went something like this: COT – Mosey down to the field and spot the PoPo parked in the lot down there when he/she shined the spotlight on the PAX and then left the scene. At the field, Van Halen tunes were started and COT went as follows: SSHs IC x10Imperial Walkers IC x10Don Qs SLOW IC x10Helicopters IC…

Eight gloom warriors declared their independence from the fartsack at Source of Truth this morning. The quill pens inscribed it thusly on the parchment: Three rabbits posted early for a jaunt to Midlo HS for track work and meanderings through Charter Colony. Five bootcampers did the following: Warmarama – mosey to lower parking lot for SSH x 20, Russian Soldiers x 15, Helicopters x 10, Don Quixotes x 10, Flutter Kicks x 10, Alabama Prom Dates x 10. The THANG COP1 – 1776; mosey to the football field and divide into teams of two; bust out 1,776 yards/reps as follows:…

4 runners and 7 chick magnets showed up to do their thing at SOT this morning and this is how it went 4 runners were gone when YHC arrived 7 Chick magnets had to mosey away from the road as not to distract passing females on their way to work, to the bottom of the hill we went COP: DQ’s, Helicopters, Cherry Pickers, Dead Man Hang, Russian Soldiers Mosey to the track: Butt Kickers, High Knees from back of the track to the stairs Mosey up the stairs to the back of the school, on back straight away half way…

YHC grabbed the Q sheet Tuesday night. There was some hesitation knowing that Tobit would likely give YHC a hard time for grabbing yet another SOT Q sheet. ‘Shake it up a bit man!’ Warmarama was as follows: SSH, Imperial Walkers, Copperhead Squats, Donnie Q, Merkins and LBC’s. After warm up a slight jog to the bleachers for the workout. Side 1: 25 Decline Merkins, 25 Lunge Step ups, 25 Dips, 25 Carolina Dry Docks and 25 of something else I can’t remember. Following completion, head down the steps, around the track to the other side of the field for…

Mystery abounds with that title but only the warriors who showed up to SOT this morning know the story and answer…at least those who chose the workout. A few runners scampered off at 515 for a 7 mile jaunt. Well done men. For the workout crew – Warmarama included SSH, Helicopters, Collard Pickers formerly known as cherry pickers (thanks to the BoBerry education – you don’t pick cherries off the ground), Don Q, LBC’s and Merkins. Following warmarama, one lap around the track and over to the parking lot for some hill work. PAX objective was to make way up…

Pulling up YHC saw a full lot of PAX ready for the latest beat down. YHC wanted to log 2+ miles today so running was going to be a big part of today, Mosey to lo were lot for COP- 25 SSH’s, 10 DQ’s, 10 cherry pickers, 10 helicopters, 10 copper head squats. Mosey to track. 100’s. 100 of called exercise (first one there calls it and all PAX run) then run a lap wait for six. Exercises were Merkins, LBC’s, squats, SSH’s, shoulder taps, Wilson starfish, etc. I am pretty sure there were 2 more and we completed 8…

2 ran on their own and 6 followed YHC for a little beat down. Here’s an summary of what went down sans commentary because YHC is blogging on his phone. Warmup Side straddle hops Arm circles Don Q’s LBC’s Merkins After warmup, a 3/4 lap jog to the middle of the field for ascending suck (copyright owned by DK) 50 air squats / 10 burpees 40 WW2 / 10 burpees 30 double leg lunges / 10 burpees 20 merkins/ 10 burpees 10 double pump Alabama prom dates / 10 burpees Repeat ascending With time to spare, we made our way…

5 men arrived for what they thought would be a typical F3 workout…… Warm up: mile jog, SSH, imperial walkers, dead man hang, stretching routine which was mostly stolen from my high school track coach who we may or may not have had fired due to a hazing tradition which dated back decades (another story for another time), Form work: on the track for 60m of the following: A skip, B skip, high knees, karokae and a few striders. The Thang: 4x400m w/ ~1min rest between, 4x200m w/ ~1min rest between. 200s were partner efforts for a 400m (2×200 relay…

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