F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Source of Truth

Midlothian Middle

COP Typical warm up exercises THANG short mosey, bleacher exercises, triple check, a long Dora followed by a ring of fire with a little Mary at the end COT Numberama namearama, prayers for bullseye’s grandma Gloria

Ponch showed up a little late to the party and saw the MOT boys head right, while DK and YHC went left. He chose wisely and joined YHC and DK for a little SOT beatdown or should we say a Capital One therapy session??? WARM-A-RAMA: SSH, Helicopters, Don Q’s., LBC, Side LBC’s, Merkins, Other Stuff. No cadence. We just switched exercises and talked as we moved through the different exercises. It was pretty great way to start. Thang 1: Curb crawl – back and forth across the parking lot with an ascending count up to 5 of merkins and decline…

4 80’s want to be rock stars appeared from the Gloom with 2 runners that went their own way. According to the top 10 charts this is what happened. With speaker in hand and Poison starting us off Mosey to the lower bus lot for COP DQ’s, Helicopters, SSH, Imperial Walkers, Merkins, LBC’s, Dead Man Hang Mosey to the track before someone runs us over Track style four corners one of the PAX picks an exercise then rolls the dice to determine the number of times that exercise will be done on each corner of the track. Alice Cooper, Ozzy…

10 SOT bootcampers today! Way to go! According to old man winter, here is how it went down: Warmup: Tracers on the bus loop. F3 Mission statement and disclaimers, followed by some stretches, a few merkins (of course).  We started with a little triple check with squats and shoulder tap merkins (Bullseye special power move). Runner goes about 75 yards to bus loop sign and back. 10 second countdown by who?! Wedding Singer. Mosey towards the courts, but had to do a quick pain session of 2x people chair for 60 seconds, followed by 10x donkey kick OYO. Tennis courts.…

5 HIM’s joined YHC this morning for a little SOT beat down. What a perfect morning it was. Warmarama: SSH, Helicopters, Dead Man Hangs, Downward Dogs, Merkins, Wide Grip Merkins, LBC’s, Alabama Prom Dates, Single Leg APD’s on both sides. Thang 1: Triple check – Partner 1 runs around the bleacher area. Partner 2 – your choice of Merkins, Carolina Dry Docks, Wide Grip Merkins. Partner 3 – Monkey Humpers Thang 2: 11’s. Bottom of the hill = WWII’s. Top of the hill = Carolina Dry Docks. This here portion of the workout was a challenge. Cookie and Hardywood slayed…

COP normal workout warmup with ssh, merkin, lbc THANG prostitute around the tennis court with merkin, mountain climbers, dollies, and something else dora with merkins, lbc and squats 6’s (not 11’s) with step ups and WW2 circuit with cinder blocks, runner timer, and round kicks/elbows to the the punching bag COT numerama, namarama with runners of MOTruth, announce and prayers

COP Assorted warmups hermey style THANG triple check with lbc, squats and runner, door numbers game with assorted , hand off to bullseye for Dora with merkins, ssh’s, squats, walsits, other stuff I forgot, hand off to cookie for assorted hard leg exercises I’ve never done, dips, more leg stuff that I’ve never done. COT Numberama, namearama, cookie took us out

4 Boot Campers and a lot of runners tethered themselves to each other so the wind wouldn’t take one away. According to the weather channel this is what went down: Mosey down the back hill looking to get out of the wind and into a dry spot for the COP On the track side of the concession stand under cover was a dry spot but it made somewhat of a wind tunnel. COP anyway Helicopters, DQ’s, Dead Man Hangs, Imperial Walkers, LBC’s, Hello Dolly, Rosalita’s Mosey to the other side of the building to the bottom of the hill 11’s…

4 men braved the cold weather and go after it in the gloom this morning at SOT bootcamp. Here’s what went down: Mosey to Track Warm up — @ Track Circle up Side Straddle hop — 20x Dead man hang. C, L, R Copperhead Squats — 20x On your six, LBCs — 20x Heels to Heaven — 20x Alabama Prom Date — 20x Thing 1 — Mile of Merkins @ Track Group Run 1 lap — 15 hand release merkins 2 lap — 15 hand release merkins 3 lap — 15 hand release merkins 4 lap — 15 hand release…

12 warriors arose to greet the dawn of a new day. Undeterred by the cultural normalization of fragility, the standards of excellence were raised. According to legend, it went a little something like this. Warm Up: SSH, FC, WWII, HRM, Lunges X 20. Arm circles X 1 (Even that was too many, RIP Flashdance) Four Courtesan: This four corner action was completed in the nymph du prairie style; Corner #1 five burpees, corner #2 ten squats, corner #3 20 Lillith Fairs (this is a V-up with a scissor), corner #4 thirty hand release merkins. Hardest Mile Training: 100 meter lunges,…

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