Forgive the delayed post, apparently the G as caught on and now F3RVA is not allowed to post from the work computer so it had to wait. 5 PAX showed up for a morning of variety at SOT.  YHC showed p early for once and dropped off a few toys down by the track then returned to the top so I cold read the historical markers in the parking lot, fascinating! Tuco had been sitting in the lot waiting, then Vinny, Tobit and Handshake rolled in and suddenly it was 70 and sunny at 5:30 so we moseyed to the…

YHC arrived to new SOT location, first on scene and planted the flag. YHC had never read the historical markers in front of MMS, but learned something new today. 10 PAX regulars-8 SOJ and 2 Tuckahoe-posted for a wild and wonderful Q, hosted by none other than your YHC!! 0530….time to mosey. COP….x 10 Don Quixote’s, x 10 Russian Soldiers, x 10 Copperhead Squats, x 15 Flutter Kicks, x 15 Freddie Mercuries, x 15 Box Cutters, x 20 SSH. Mosey to the the track. Merkin Mile- 4 laps around the track. After each lap, x 12 Merkins. 1 mile and…

9 strong posted for a tour of the new SOT AO.  Maneuvering around the morning bus activity, all PAX found each other in the parking lot with a flag planted and a heightened level of excitement.  YHC thought it was for the Rosie Q but more likely to see what the new AO has for beatdown options. THANG Mosey to the bus loop for the COP.  DQ for Wilson, SSH, Merkins, IW, LBC, FK, Peter Parkers.  Giant parking lot tracers across the lined bus parking spots, Lab Rat would be pleased.  (Now he’s even happier b/c he was mentioned in…

Three SOT regulars posted this morning to possibly begin the wind-down process at SOT…TBD.  In any event, YHC planted the flag early and lead the following beatdown once Rosco and Rosie joined: Mosey to the track and one lap around and form up in the asphalt pit of despair for COP, including: DQs Helicopters SSHs Imperial Walkers LBCs Flutter Kicks THANG: Mosey to the Tennis Courts for Four Corners Corner 1 = 10 merkins Corner 2 = 20 jump squats Corner 3 = 30 2-count mountain climbers Corner 4 = 40 LBCs Lunge the short sides; Sprint the Long Sides…

2 of the SOJ faithful avoided the pull of the fartsack to hit the SOT gloom.  A nice cool morning greeted the 2 of us and after some discussion on where the rest of the SOJ PAX has been on Wednesdays we headed to the track for a hot potato. A lap around the track and then some warmups In Conversation – DQ, Helicopter, SSH 11s – Merkins and Box cutters with a run across the field.  Watch out for land mines left by the geese. Roscoe – Tire toss – back and forth 8-10 times.  8 minute run around…

YHC snuck in under the wire, risking an encounter with Chesterfield’s finest to find one lonely PAX member in the lot – Tobit.  The weather was PERFECT this morning and 2 or 20 we weren’t there for ballet class. Warm Up: SSH IC x 25 Cherry Pickers IC x 10 Hillbilly – YeeHaw IC x 10 ‘Murcans IC x 10 APDs OYO x 10 Mosey to the track 8 minutes of AMLAP (As many Laps as Possible YHC was thankful that Tobit had the courtesy to only lap him one time!) The Firestone Discus toss (You missed it Rosie) YHC and…

4 PAX showed up on a rainy Wednesday for a little fun with logs, tires and a hammer Warm Up: SSH IC x 48 Cherry Pickers IC x 10 The Hillbilly -> YeeHaw IC x 10 Pick up some coupons and mosey to the track. Workout: 9 minute run OYO – Distances varied from 1 mile for YHC up to 1 and a 1/2 for Tobit and Rosie The Lumberjack Circuit: 45 second at each station back-to-back Overhead Press Tire Flip One arm row Curls for the girls Skull-crushers Sledgehammer to the tire Indian Run for a lap Another Lumberjack…

2 brave souls, YHC and Tobit showed up at SOT for 45 minutes of non-stop fun. Warm up: SSH Cherry Pickers Hillbillys Focus Mitts (I remembered they were in the trunk, so I decided to put them to some use.) Mosey to the track and one lap. ‘Murcans and LBCs WORKOUT Interval runs 30 sec on 30 sec off x 5 Dips, Suzanne Summers, flutter kicks, Alabama Prom Dates, ‘Murcans Back to interval runs x 5 Curls for the girls using hurdles IC x 10 (2 sets) Overhead presses with the hurdles IC x 10 (2 sets) Mosey back to…