F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Source of Truth

Swift Creek Middle

Gumbo was a last-minute menu addition at SOT and 11 men (the bootcampers) were regretting placing that order immediately. They declared Gumbo’s SOJ banishment half-way through. The 4 runners chose wisely. In any event, this is how the Gumbo was served today: Mosey down to bus loop for COP, including: SSHsDQsHelicoptersJazzercisers – Nancy’s super power. That dude would kill in an 80’s aerobics class.Imperial WalkersCopperhead squatsMerkinsLBCs Mosey around the side of school for the start of the THANG Door #5 – 5 Burpees OYO Door #6 – 6 2-count ball dippers Wall Work 10 Donkey Kicks, bear crawl across road,…

Five SOJ warriors came out to a sultry SOT to see what the bus drivers were doing. Alas school is out so no bus drivers. 4 were on time and one showed up during COP ruining the even numbers. COP was do 2 exercises and mosey a ways and do 2 more. A Plethora of exercises were completed. Run to base of bleachers. Complete a Quintuplet? Runner up and around the bleachers. P2 Hand release merkins, P3 Squats, P4 Plank jacks, P5 LBC’s. Complete 5 rounds each. A mosey up hill with some lunges and bernie’s mixed in and BTTF.…

Taking a trip in the wayback machine this morning we had a guest who we haven’t seen in quite some time. 8 regular bootcampers, Mr Roper and 4 runners made up the PAX at SOT Mosey to the tennis courts for COP DQ’s – 5 Burpees OYO, Helicopters – 4 Burpees OYO, Imperial Walkers – 3 Burpees OYO, LBC’s – 2 Burpees OYO, Merkins – 1 Burpee OYO Mosey to the front of the school line up on curb 11’s bear crawl to opposite side for 10 incline merkins, crawl bear back for 1 decline merkin that sucked Mosey to…

8 warriors and 3 runners arrived to a gloom laden morning at SOT to bust the hump in hump day! YHC had several thoughts on this particular workout but settled on the Triple Hat Trick on Mount Midlo. According to the bus driver here is what went down. COP: Mosey to the front of school 20 each SSH, LBC; 10 Each DQ’s, Jazzercise, Helicopters, Imperial Walkers, Tic/Toc’s, Coper head squat, Dead man hang, Merkins, Flutters, Dollies.  Workout: Mosey to the base of mount Midlo. Grab a partner. Partner 1 runs to top of mount midlo while partner 2 performs a…

10 Gents showed up to SOT for a mid week sweat. Fun ensued. COP – SSHs, Helicopter, DQs, Copperhead Squats, Freddie Mercuries, LBCs, Stretches Mosey to the track – 25 or 1/4 of track all the way around stop and do exercises – Merkins, Squats, Dry Docks, WWIIs 50 – SShs, Dying Cockroaches 75 – Monkey Humpers, 25 Dips 100 – LBCs Mosey to Steps – Dealer choice while they ran – Merkins, Burpees, LBCs, WWIIs, Plank Jack, LT Dans, and many more BTF – Stretches Numbers, Names, Doozy took us out Check Slack for announcements. Duke

Eleven perfect dudes tried their hand at making viral trick shot videos and content while five others ran perfectly around parts unknown.  Here’s what transpired: Mosey down past the football field to the auxiliary bus parking lot COP Imaginary Jump RopeCopperhead SquatsHelicoptersArm CirclesMerkinsScorpion KicksFreddie MercurysCrabcakes Mosey over to side of concession stand for Perfect Challenge # 1 Bottle Flip Hold plank and take turns attempting to land a bottle flip – 5 Merkins per miss for entire PAX, dish out 5 Burpees for a hit – 105 Merkins and 5 Burpees (Was it Hermie/Kelly/POG?) Mosey to track for Perfect Challenge…

Started with the normal warm ups near the track and quickly realized it was time to put the hurt on the guys! We headed down the trails at the end of the school to find the new pass through road being built. At this point we declared the top and the bottom of the hill so we could start in on the fun. Game of 11’s was the task for today with pushups at one end and squats at the other. Team crushed it and we came in just over 3 miles on the hill. Strong work by all it…

8 Boot Campers, 6 Runners 1 Mosey lap around the school, circle up on the tennis courts Helicopters, DQs, Arm Circles, SSH. Merkins on one side of the court, Bear Crawl to the other side and Squat Jump. Crawl Bear back. Merkins – 10x, 15x, 20x. Squat Jumps – 15x, 20x, 25x Mosey to the bottom of the hill and Wall Sit on the concession stand for the six. Triple Check. Runner up the hill, Wall sit, Carolina Dry Docks. Recovery walk around the side of the concession stand and partner up for a short run Dora. Run around the…

11 Dudes hit SOT for either a run or a bootcamp, fun was had. COP Helicopters, Dead Man hand, DQ, SShs, LBCs, Squats, Jazzercise, and lots of stretching. Mosey Tough a tree – 4 Rounds, Merkins, Squats, WWIIs, Burpees Mosey Quad check Runner, Flutters, Dying Cockroaches,WWIIs Mosey 4 Corners Round 1 – 10 Squats, 20 Mountain Climbers, 30 Shoulder taps, 40 Arm Circles Round 2 – 10 Dry Docks, 20 Dry Docks, 30 Dry Docks, 40 Dry Docks Stretching and Sprints. BTF Numbers, Names, Doozy Took us out! Strong work Gents!

14 of the worlds finest men of valor stopped by to what YHC had planned for today. 10 chose correctly to head out to battle and defeat the mighty foe (AKA Sad Clown) 4 ran away and did not return until the foe was defeated. According to the bus drivers this is what happened. COP: DQ’s – 5 burpees, Helicopters – 4 burpees, Imperial Walkers – 3 burpees, WWII – 2 burpees, Merkins – 1 burpee Mosey to door number 1 as a group follow the doors around and alternate exercises to the number on the door Merkins, Big Boy…

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