It was a cardio themed off campus tour for the 9 PAX at Twin Team. Lounge Management was not pleased…………..but we all made it back alive.
Mosey to back of the school for Warm Up: Walking Arm Circles, Side Shuffles, Minecraft Walk, Knee Pulls, Bernie Mummy Kicks, Butt Kicks. Might have missed a few.
Mosey to the back road and line up: Indigenous People’s Run. Nothing fancy, man in the back sprints to the front. We navigated down the pitch black side walk on Robious Road and turned left into the neighborhood. Right turn and all the way down the the Cul-de-Sac. PAX complete 50 LBC.
Going back up the road: 5 merkins at right side mailboxes, 10 WWII sit-ups at left side mailboxes.
Reform the line and indigenous people’s run to the next intersection. PAX complete 50 Freddy Mercuries.
On the way up the big hill: 5 Squat Pulses at the first mailbox. Add 5 at each additional mailbox. I think we worked up to 60. Run to the top of the false peak and regroup.
Indigenous People’s run down the hill. Stop at the intersection for 50 flutter kicks. Indigenous People’s run out of the neighborhood, right on Robious, stop for 25 incline merkins. Cut through BWES back to the flag as our line gradually disintegrated.
50 dips to finish things off.
Numbers, Names, Announcements, Prayer Requests. Last Call took us out.
Final Thoughts: Excellent work by all the PAX this morning! It was great seeing Sin Bin back out. I think this may have been one of Last Call’s all time favorite workouts. We covered a lot of ground and got the heart rate elevated. Until next time……………….
Author: Chaplain
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Road Trip
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HB WOD: The Calm Before the Storm
An enthusiastic group of 9 assembled for the latest edition of Huge Bells. The skies looked ominous; but the fellas were ready to put in some work. Here is a brief summary for your viewing pleasure:
Grab the KBells for a Slaughter Start on the grassy knoll. Bear Crawl up hill, overhead carries on the flat sections, regular mosey downhill.
Warm-Up in the parking lot: Mario Jumps, Karoake (x2), Minecraft Walk, Butt Kicks, Bernie Mummy Kicks, Side Shuffles, BOC’s.
Mosey to the Amphitheater area for Exercise One: KBell Wall of Death
5 rounds of 20 Wall World II Sit ups, People’s Chair Upright Row, Wallabama Prom Dates (with Kbell), One Legged Shoulder Presses, People’s Curls, run to the abandoned school and back.
Back towards the flag mixing in a couple exercises: Around the Worlds, Reverse Arm Curls, Bernie with High Hold, Lunge Walk.
Numbers/Names/Announcements/Prayer Requests
Stag took us out.
Final Thoughts: Amazing effort by all the PAX this morning! By the end we were all swole and ready for the F3 Calendar photo shoot. Well deserved cups of coffee were provided by Snuff. Good luck to NTB as he starts his new job – just smile and nod!SYITG
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Journey to the Forbidden Lands
70 plus and sunny for the latest edition of The Crossing. A rare off campus tour made for a memorable affair. Here is a brief summary for your viewing pleasure……………….
Couple of mosey laps around the parking lot, then circle up for Warm-Up:
Side Straddle Hops, Bruce Lee Punches, Imperial Walkers, Cherry Pickers, Hand Release Merkins, Freddy Mercuries, Hello Dollies, No Cheat APD’s, Karaoke, Bernie Sanders, Lunge Walk, Mummy Kicks. Might have missed a few.
Mosey up Parham Road, and turn right into the first neighborhood. Running up the hill – stop at left side mailboxes for 10 WWII sit-ups, right side mailboxes complete 5 Merkins.
On the way down: Left side mailboxes only – start with 5 jump squats. Add 5 at each mailbox. Worked our way up to 50. Ouch.
Mosey to the grassy knoll for Flutter Kick Ladder. Pax lay down in a line doing flutter kicks. Man in the back bear crawls to the front and does flutters. We switched up to Freddy Mercuries and LBC’s towards the end. Worked our way back to the parking lot.
Exercise three: 4 corners with Shoulder Taps, Carolina Dry Docks, Side Straddle Hops, Monkey Humpers.
1 minute of stretching and that is time.
Numbers, Names, Announcements, Prayer Requests. YHC took us out.
Final Thoughts: Excellent effort by the PAX this evening! The hill descent proved very challenging and our legs were smoked. We got some odd looks for the neighbors as well. Glad I didnt call Monkey Humpers. The WEAG Women’s fitness group passed and someone kept yelling “don’t pull on your neck!” – SMH -
1984
At 6am YHC was about to launch a solo ruck, when House Party rolled in and saved the day. We stuck to the main road and parking lots, and completed multiple laps……even tried out the new port-a-potties! Great conversation topics including iPhones reading people’s minds.
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Introducing: The Hardcore Cage
15 men entered the cage, ready for a high intensity ab extravaganza. This one was not for the faint of heart…………A brief summary for your viewing pleasure.
Mosey our way through the parking lots, mixing in some arm circles, raise the roofs, overhead claps, high knees, butt kicks, etc.
Circle up for Jazzercise, Pickle Pounders, and various stretches. Warm-Up concluded.
Mosey to the tennis courts for Exercise: The Hardcore Cage
PAX complete as many rounds as possible in 25 minutes:
25 WWII Sit-ups
30 American Hammers (x2)
30 Heels to Heaven
50 Flutter Kicks (x2)
25 Scrunchy Frogs
30 Hello Dollies
25 V Ups
50 Alabama Prom Dates
30 Chain Smokers
50 LBC’s
In between each exercise, sprint to the other end of the court and complete 5 hand release merkins. Run back.
Wrapped things up with a cool down lap, additional stretching, then back to the flag.
Numbers/Names/Announcements. Machinehead took us out.
Final Thoughts: I have been thinking about trying the Hardcore Cage for awhile, and finally pulled the trigger. Hoping that it will become an Old Glory Style workout where we can track our progress. I believe TryHard was our top finisher and completed over 2 rounds. Everyone was looking strong out there! We had a great mixture of newer PAX and even some distinguished guests. For those who stuck around for coffee, there was also an excellent Q source discussion. As for the hardcore playlist………..opinions ranged from Incredible to God Awful. Perhaps that was the artist’s intent.
SYITG -
The Temu Triangle
The Tarrington Posse, Cha Cha, and YHC held down the fort at Rockwood Park this morning. Here is a brief summary for your viewing pleasure:
To the small basketball court for warm-up: Side Straddle Hops, Imperial Walkers, Helicopters, Hand Release Merkins, Pickle Pounders, Freddy Mercuries, Heels to Heaven, Alabama Prom Dates. Lunge Walk, Knee Pulls, Mario Jumps, Karoake, Broad Jumps, might have missed a few.
The workout – The Triangle
Corner One – Ab focus
Triple check with runner, WWII Sit-ups, and Flutter Kicks
100 LBC’s and 100 West Virginia Prom Dates.
Mosey to the back parking lot for Corner Two: Legs
Dora – 100 squats, 200 Squat pulses, 300 toe taps. Runners goes to the bottom of the hill and back.
50 Monkey Humpers, 50 Gorilla Humpers, 50 Monkey Humpers.
Lt. Dan’s to the end of the parking lot.
Mosey to the basketball for Corner Three: Upper Body
4 Corners Prostitute with 5 burpees, 20 Merkins, 30 Shoulder Taps, 40 Moroccan Night Clubs.
Variable arm movements as we make our way BTTF. Finished up with some Mary – abs edition.
Numbers, Names, Announcements, Prayer Requests, and YHC took us out
Final thoughts: Excellent job by the PAX this morning! It felt appropriate to honor the frozen triangle crew. Sorry to have missed it. Cha Cha was doing sprints after the workout – dude is a beast. Steamer suggested we sub out “prostitute” for “Onlyfans.” Not a bad idea. -
The Storm
6 faithful members of the Crossing Crew gathered at WEAG for another evening of first F. The following is a brief summary for your viewing pleasure:
Couple of mosey laps around the parking lot while we waited for stragglers.
Warm Up: Jazzercise, Imperial Walkers, Apple Bottom Poppers, Double Tap HR Merkins, Heels to Heaven, Alabama Prom Dates, Knee Pulls, Mario Jumps, Reverse Mummy Kicks, Lunge Walk, No Cheat Broad Jumps.
to the back of the church for Exercise One: Storm of the Century.
Pretty much an eye of the storm: 5 burpees whenever you return to the “eye”. 6 stations with 100 count exercises: Merkins, Squats, Monkey Humpers, Side Straddle Hops, Flutter Kicks, Mountain Climbers.
Mosey to the wall for Exercise Two: Worlds fastest triple check: Runner, Balls to the Wall, Hoe Downs.
Back to the flag for some Mary featuring ab exercises. Figo even introduced a new move that will now be called Figo’s. Kind of a mash up between a V-Up and WWI sit-up.
Numbers, Names, Announcements, Prayer Request, and YHC took us out.
Final Thoughts: Excellent effort by the PAX this evening! Birdman is expecting his first child and will be announcing the gender on Monday. Lots of great parenting war stories following COT. Until next time……………… -
The Hunt For Pavement
I was cruising down Courthouse Road at 5:50 am, and passed a couple of dudes running – who could possibly be out at this hour on a major thoroughfare? Of course, it was Big Rig and Boberry. They linked up with us briefly at the park, then continued on their journey.
Woodsman and I rucked through Rockwood for an hour, and checked out potential ice free spots for the workout.
Post-workout surveys suggested that a good time was had by all. -
Black Squirrels, Cannibalism, and Ice Humping
Just another day at Rock N Roll. Here is a brief summary for your viewing pleasure:
Big Rig and Boberry elected to continue their run – the rest of the PAX gathered on a nearby ice free spot for Warm-Up:
Side Straddle Hops, Imperial Walkers, Ukranian Soldiers, Helicopters, Shoulder Taps, Freddy Mercuries, Knee Pulls, Mummy Kicks, Side Lunges. I may have missed a couple.
Ice Shuffle down the main road. Crab Walk on the dry spot, then onward to the parking lot.
Quadruple Corners: 4 corners with 4 escalating exercises each. Started with 10 merkins, 20 squats, 30 LBC’s, 40 Side Straddle Hops. Increase by 10 at each corner. We didnt really have a square to work in, so it was more of a “T.”
Mosey down the path and stop at the next opening for Hump Circuit: Pickle Pounders, Alabama Prom Dates, Monkey Humpers, Bone Rubs, West Virginia Prom Dates, Gorilla Humpers.
Mosey on: Stop for 50 Heels to Heaven.
to Victory Hill – Slide down the hill in any manner possible. Bear Crawl back up. Round 2 – Slide down, then Reverse Crab Walk.
We grabbed a spot on a thick sheet of ice for the following exercises:
Australian Snow Angels, Superman, Hand Release Merkins, WWII Sit-ups, Freddy Mercuries.
Back to the Flag just as time runs out. COT and YHC took us out!
Final thoughts – I was half expecting a solo workout this morning given the ice at Rockwood and ridiculously low temps. But the Rockwood crew showed up as usual! Time really did fly by on this one. Big Rig and Boberry appear to have been running for 2 plus hours, so respect to them. Great mumblechatter this morning as evidenced by the backblast title.
SYITG -
WOD @ SOT
YHC and Doozy hit the frozen parking lots of Midlothian Middle School at 530am sharp. Here is a brief summary of the workout that followed:
Run to the back of the school for Warm-Up: Don Quixotes, Imperial Walkers, Helicopters, Cherry Pickers, LBC’s, Freddy Mercuries, Shoulder Taps, Pickle Pounders, Knee Pulls, Mummy Kicks, Butt Kicks, Appalachian Lunge Walks.
To the concession stand/track area for Exercise One: Wall of Death
20 count Donkey Kicks, Chicken Peckers, Wall Slaps, Wallabama Prom Dates, Wall World II Sit-up, followed by a run up the hill and back. 5 rounds.
Exercise Two: Mosey around the school, stopping at various points for exercises: Merkins, Heels to Heaven Squats, Monkey Humpers, might have missed a couple.
Back to the Flag just as time expires.
Linked up with the MOT Crew for COT and YHC taking us out.
Final Thoughts: It was great to get back on the Q sheet at SOT – been a minute. My last attempt was thwarted by Nancy Lopez and the Ghost Flag………..Such is life here in SOJ. Enjoyed catching up with Doozy and swapping 17 year old son stories!
SYITG