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.
Author: Chaplain
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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 -
The Fire Within
10 strong for some early morning kettlebell action at Huguenot High School. The PAX’s bells were huge………..and the freezing temperatures quickly elevated to a balmy 70 degrees. Here is a brief summary for your viewing pleasure.
Kicked things off with an indigenous people warm-up run around the upper parking. Man in the back did arm circles – later switched to helicopters and Big Overhead Claps.
Grab the kettles and run to the base of YHC’s namesake mount.
Exercise One: On the ascent – 10 kettlebells swings, 25 kettle baby crunches at parking lot one. 20 swings, 25 kettle baby crunches on parking lot two…………30/25 and 40/25 on the next two. Turn around at the top and repeat pattern on way down. Grand total: 200 KB Swings and 200 KBC’s!
Exercise Two: Dora with 100 Upright Rows, 200 Bench Presses, and 300 Kettle Flutter Kicks. Runner goes to the tree and back.
A final push up Mt. Chaplain with one armed overhead carries.
We made our way back to the flag via the Grassy Knoll, doing some around the worlds and reverse arm curls. 30 seconds of squats and time is called.
COT and TryHard took us out.
Final Thoughts: While an AI generated image suggested some sort of bonfire, we all know this would violate multiple City of Richmond Public School ordinances. In fact, Bobby may have even spotted the smoke. The true fire is the one that burns inside us………..that spark, if you will, that pushes us to overcome obstacles and perhaps achieve great things. Some men’s flames been have virtually extinguished.; however, all you need is an ember……….But I digress.
SYITG! -
Awkward Partner Ups
6 strong for the latest edition of The Crossing – F3 RVA’s premier 6pm workout. Here is a brief summary for your viewing pleasure:
Mosey lap around the parking lot, mixed in some side shuffles, Bernie Sanders, Mummy Kicks, etc.
Warm Up: Jazzercise, Helicopters, Ukranian Soldiers, Hand Release Merkins, Freddy Mercuries, Rosalitas, Hello Dollies, Heels to Heaven. I might have missed a couple.
To the back of the parking lot for Exercise One: Partner Ups:
Partner Leg tosses: 2 sets
Partner WWII Sit ups : 2 sets
Human Decline Merkins: 2 sets
Partner Alabama Prom Dates – demo only
Partner Dips 2 sets
Booyah Burpees
Wheelbarrow Carries across the parking lot
Mosey to The Wall for Exercise 2: Triple Check
Donkey Kicks, Balls to the Wall, Runner
Exercise Three: Ab Circle. PAX pick and lead an exercise:
Flutter Kicks, WWII Situps, Romeo’s, Heels to Heaven, LBC’s, one other.
Back to the flag and time is called!
COT with YHC taking us out.
Final Thoughts: It was great to see Romeo back out for the second straight week. He even created an exercise! Keep posting. I have periodically heard jokes about doing Partner Alabama Prom dates – well tonight, we gave them a shot. It was an epic failure as YHC could barely thrust my groin off the ground. Might have to go back to the drawing board on that one. -
Rockwood Takeover
At 6am, Rockwood Park is typically packed with walkers and runners. This morning, Big Rig and I were the only ones dumb enough to venture out. YHC rucked for hour on the main road (forgot my headlamp). Big Rig was slacking and only ran 10 miles. We wrapped things up just as the ‘Rock N Roll crew began to assemble. -
The Trail of Misery
Alright, conditions weren’t that bad. A little bit of rain never hurt anyone…………..Here is a brief summary of today’s workout for your viewing pleasure.
Mosey to the picnic shelter for Warm-Up: Side Straddle Hops, Ski Jumps, Arm Circles, Incline Merkins, Mountain Climbers, Pickle Pounders, LBC’s, Alabama Prom Dates, Freddy Mercuries, all done in perfect cadence. I may have missed a couple.
The Exercise: Run the paved trail and stop at various points for exercises. As best I can remember:
10 Burpees
20 Hand Release Merkins
30 WWII Sit ups
40 Plank Jacks
50 Merkins
60 Squats
70 Side Straddle Hops
80 Dips
90 LBC’s
100 Moroccan Night Clubs
110 Meters of hill sprints
120 Flutter Kicks
130 Meters of Suicides with burpees at the baseline
Back to the Flag for a minute of leg stretching
Final thoughts: Excellent effort by the PAX this morning, and I appreciate everyone who came out in less than ideal conditions. It was great to see Yoda return for his second workout – hoping he becomes a regular. Broadway was looking strong! As always, it was an honor to lead.
SYITG. -
The 2026 Lounge is Open
8 Twin Team regulars gathered for the first Lounge of the year! No DK or coffee in sight, but we had to soldier on. The following is a brief summary for your viewing pleasure:
Started with an indigenous people’s warm-up run: Man in the back does 5 Helicopters, then runs to the front. Switched up to Helicopters, and BOC’s as we made our way to the tennis court.
Exercise One: 4 Corners (prostitute style) – all Abs edition
10 WWII Sit-ups, 20 American Hammers, 30 LBC’s, 40 Flutter Kicks.
Mosey over the bridge to the parking lot for Exercise Two: Mega Man Killers
Usual Man Killer pattern, but run in between each set. The PAX alternated doing the count, with YHC heroically volunteering for “one.”
Run around the back side of the complex to BWES for Exercise Three:
Wall Work.
Hoedowns, Dirty Hookups, Hip Slappers or Chicken Peckers, run down the hill and back. – Two sets.
Donkey Kicks, Jumping Wall Slaps, Wallabama Prom Dates, run down the hill and back – Two set.
Back to the Flag with a minute of Monkey Humpers before time is called.
COT and YHC took us out
Final Thoughts: Excellent work by the PAX this morning! The Lounge Review Board was monitoring my every move – but we made it through. Doozy also got his pull up in! Great to see my man RC back out. Mega Man Killers were actually easier than regular Man Killers – go figure.
SYITG. -
Mystery B 2025: Pop Lock and Drop It??
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! -
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