It was a festive atmosphere at The FORGE as Mystery Box made it’s annual holiday appearance. We had 9 strong ready to put in some work while enjoying some amazing music . Here is a brief summary for your viewing pleasure:
Mosey to the abandoned school for warm-up: Jazzercise, Helicopters, Cherry Pickers, BOC’s, and we are good. To the customary back of the school location for the main event:
One PAX pulls an exercise out of the box then grabs the medicine ball and runs to the top of the hill and back. The remainder complete that exercise for the duration:
Burpees
Crawl Bear
WWII Sit-ups
Crunchy Frogs
Murder Bunnies
American Hammers
Broad Jump Burpees
Hello Dollies
Sprints with 10 seconds rest
V-ups
Smurf Jacks
Shoulder Taps
Back to the flag – finished off with a minute or so of ab exercises.
COT and YHC took us out
Final Thoughts: We had some tough pulls this morning! L Woods was falsely accused of making up challenging exercises. Overall, I think we got a well rounded beatdown. Lots of great holiday themed workouts to check out this week and next…………..Look for a Mystery Box return sometime next year!
Author: Chaplain
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Rock N Roll Does it Bigger
The last two weeks of Rock N Roll have been a mystery……………but with a lot of the regulars back in action, it was time for another epic beatdown. The following is a brief summary for your viewing pleasure.
To the basketball court for Warm-ups: Alabama Prom Dates, Flutter Kicks, Rosalitas, Hand Release Merkins, Mountain Climbers, Don Quixote’s, Helicopters, BOC’s, Hillbillies, Lunge Walk, Karaoke, Bernie Sanders, Knee Pulls, High Knees, Butt Kicks, Broad Jumps. I might have missed a few.
Mosey to the Parking lot for Exercise One: MEGA Beast
8 rounds, 8 stops, 8 count exercises. We used the two large parking lots for our field, which meant a lot of running
Round 1: Merkins
Round 2: Squats
Round 3: American Hammers
Round 4: Carolina Dry Docks
Round 5: Pickle Pounders
Round 6: Ball Dippers
Round 7: Jump Squats
Round 8: Heels to Heaven.
Mosey back to the flag, finishing exactly on time!
COT and YHC took us out
Final Thoughts: Did not think that the MEGA Beast would take up the entire workout………..luckily, did not have anything else planned. Strong effort by the PAX pushing through! It was a great morning with lots of mumble chatter and “that’s what she said” zingers. Always a good time at Rock N Roll.
SYITG -
We Did 10
At 6am YHC and a newly enhanced House Party hit the streets. We rucked through all the usual Rockwood Park hot spots – even passing Boberry and Big Rig on the paved nature trail. Apparently they arrived early and got in a 9 mile run – impressive! Our total mileage was not revealed. -
Dr. Chapvick Von Painenstein
4 strong at the latest edition of The Crossing. The parking lots were ice free! – time to put in some work.
Mosey around the south entrance parking lot, then circle up for Warm-Up:
Penguins, Copious amount of Flutter Kicks, Alabama Prom Dates, Hand Release Merkins, Shoulder Taps, Side Straddle Hops, Imperial Walkers, Helicopters, Mario Jumps, Mummy Kicks, Knee Pulls, No Cheat Broad Jumps.
Mosey around the parking lot for Exercise One: Island Crawl
Curb Crawl around island 1; Bear Crawl to next island. Curb Crawl around island 2; Bear Crawl to next island. Curb crawl around island 3.
Mosey to the back of the church for 50’s. 50 WWII Sit-ups, 50 Dips, 50 Jump Squats.
to the North Side for Exercise Three: Mash-ups. Across the parking lot with Crab Rolls, Super Crabs, LBCrawl Bears, Flying Monkey Humpers.
On the way back towards the flag stopped for 25’s: 25 incline merkins, 25 Crunchy Frogs, 25 Bobby Hurleys.
Finished up with 20 count ab exercises lead by Birdman, DTH, and Du Hast. American Hammers, Rosalita Dips, Flutter Kicks.
COT with YHC taking us out.
Final Thoughts: Du Hast’s name will likely need to be modified in 12 years or so. It was great seeing him back out. There is also a new “Birdman Clause” in effect related to modifying exercises. Kind of a long story. Strong work by all the PAX this evening – these guys were pushing it.!
SYITG -
Potato Del Fuego
With many of our Crossing brethren out of town or busy……….it was the perfect night to break out the hot potato. Here is a brief summary for your viewing pleasure.
Mosey to the lower parking lot for a Warm-Up led by yours truly: Ukranian Soldiers, Helicopters, Imperial Walkers, Mountain Climbers, Plank Jacks, LBC’s, Heels to Heaven, Flutter Kicks, Mario Jumps, Knee Pulls, Side Lunges, Crab Walk. Probably missed a few – everything was done in perfect cadence.
Pass things over to House Party who took us on a lap around the complex with stops for 30 HR Merkins, 60 WWII sit-ups, 90 Monkey Humpers, and 120 Flutter Kicks.
Next up was Birdman who broke out a 4 corners with 20 Merkins, 25 Diamond Merkins, 30 Werkins, and 35 Carolina Dry Docks. We made our way back to the flag and mixed in some lunge walks.
The potato made its way back to YHC who called a Triple Check with Kettlebell Swings, Curls with Kettlebell, and run around the parking lot.
House Party finished things up with some assorted ab exercises.
YHC tooks us out via the COT
Final Thoughts: Had a great time collaborating with House Party and Birdman – well done fellas. We all have so much to be thankful for, so let’s enjoy the holiday!
SYITG -
HB 4: Massacre on the Mountain
It was exciting morning at Huge Bells………An enthusiastic PAX of 7 including an FNG! Here is a brief summary for your viewing pleasure:
Mosey around the parking as we wait for stragglers to arrive. Warm Up: Jazzercise, Ukranian Soldiers, Helicopters, HR Merkins, Mountain Climbers, Flutter Kicks, Freddie Mercuries, Alabama Prom Dates.
Grab your Kettle an mosey to the bottom of the hill for Exercise One: 11’s with KB Swings and WWII sit ups (with lift). Run up the hill and back in between sets.
Mosey up to the next level for Exercise Two: Various movements across the Parking Lot and back: Lunge Walks, Lt. Dans, Walking Overhead Press, Dingleberry Curls, Around the Worlds, Curls. Might have missed a couple.
Mosey toward the Mt. Chaplain Summit for Exercise Three:
Hill repeats – Bernie up the hill with Kettle. At the top, 2 count Kettle Merkins. Mosey back. Go until time is called.
Exercise 4: Assorted Ab Exercise with Kettle: Flutter Kicks, American Hammers, Alabama Prom Dates, LBC’s.
BTTF and time is called!
COT with YHC taking us out.
Final thoughts: It was great to welcome Jennings (Switchfoot) to the group. He goes to church with NTB and is affiliated with the Good Feet Store. Great job! Enjoyed putting in some work with the rest of the PAX while listening to the Bell Mix. Snuff provided coffee afterwards, which was excellent. -
Extended Edition
5 PAX at the latest edition of F3RVA’s premier evening workout………….Here is a brief summary for your viewing pleasure.
Warm Up: Lap around the parking lot followed by Ski Jumps, Invisible Jump Ropes. Apple Bottom Poppers, HR Merkins, Freddie Mercuries, Flutter Kicks, Hello Dollies, Knee Pulls, Butt Kicks, Lunge Walks, etc.
Mosey to the lower parking lot for Exercise One: 4 Corners with expansion pack.
Corner 1 – Merkin ring of fire (2 rounds)
Corner 2 – Hump Circuit with 50 each of Monkey Humpers, Wallabama Prom Dates, Pickle Pounders
Corner 3 – Ab ring of fire (Hold Boat position), 2 rounds
Corner 4 – Leg Circuit with 25 lunges, 50 Jump Squats, 75 calf raises, 100 plank jacks.
Exercise Two: Indigenous People’s Run – full lap around the complex. Man in the back does 2 burpees and runs to the front. We mixed up the mode of transport and included running, Bear Crawl, Lunge Walk, Curb Crawl, Crab Walk, Forward Straddle Hops. Switched up at various intervals.
A few minutes left for Wall Work – Hoe Twists, Hip Slappers and Dirty Hookups.
Variable arm exercises as YHC limped back to the flag for COT.
Final Thoughts: It was great seeing Ghostbuster and Meatball back out! House Party is not a huge fan of the dark and cold evening temps. TryHard described the working out as weird but effective – which pretty much sums up by F3 Q career. Until next time…………….. -
Brain Power
It was an exciting edition of Morning Wood……..Ideal rucking temps and the triumphant return of Rodeo Clown! We hit the streets at 6am and finished the paved nature trail plus a couple laps around the park. The PAX made it back just in time for Purple Rain’s diabolical beatdown. Strong work fellas! -
Good Cop Bad Cop
No one ever asked for a joint Q at the Twin Team Lounge………….but by golly, that is what they got. Here is a brief summary for viewing pleasure.
Mosey to the basketball court for some Chaplain led no count warm-ups: Michael Phelps, Helicopters, Ukrainian Soldiers, Hillbillies, Knee Pulls, Mummy Kicks, Mario Jumps, Lunge Walk, Bear Crawl. Might have missed a few.
House Party took over for Exercise One:
10 burpees, run the length of the court, 50 LBCs. run back.
8 burpees, run, 40 LBC’s, run
6 burpees, run, 30 LBC’s, run
4 burpees, run, 20 LBC’s, run
2 burpees, run, 10 LBC’s run
Mosey the playground for Exercise Two (Chaplain) – Triple Check with Bar Hangs, Copperhead Squats, run across football field and back.
House Party moseyed us over to JRHS for 4 Corners: Hand Release Merkins, WWII’s Sit-ups, Monkey Humpers, Side Straddle Hops.
Back to the flag, and finished up with 5 minutes of assorted ab exercises (called by the PAX).
Numbers/Names/Announcements and House Party took us out.
Final Thoughts: Always great to collaborate with House Party. If you dont feel like planning a whole workout, just grab a partner. House Party’s burpees were met with resistance by the Lounge Committee. We enjoyed some coffee post-workout courtesy of Last Call. Great work fellas! -
New Launch Point
No Latino Market this week, so we are back to the old Rock N Roll/Morning Wood start area. I figured this out after driving past House Party and circling around the park. As per the workout, we completed a near one hour ruck in the usual paved trail area. YHC may have rucked home had I gotten the memo on Mudslide’s spartan training. There were rumors of Big Rig and Boberry running, but we never crossed paths.