Author: Chaplain

  • Categories

    YHC shocked the PAX by showing up with a print-out of the workout including bold subheadings. Here is what when down:

    We moseyed around the church and stopped at various points to complete a “Category” that featured multiple exercises:

    1. Winter Sports (the warm up): Appollo Ohno’s, Bonnie Blair’s, Ski Jumps, Nancy Kerrigans

    2. Politics: Al Gore Pulses, Bernie Sanders up and back, Obama’s.

    3. Fictional Characters: Lt. Dan’s, Don Quixotes, Peter Parker Merkins, Leroy Jenkins.

    4. Countries: American Hammers, Ukranian Soldiers, Australian Snow Angels, Moroccan Night Clubs

    5. Jumps: Lemur Jumps, Broad Jumps, No cheat Broad Jumps, Broad Jump Burpees

    6. Primates: Monkey Humpers, Gorilla Humpers, Monkey Love Makers, Flying Monkey Humpers.

    7. Famous People: LL Cool J’s, Freddy Mercuries, Makhtar N’Diaye’s, Tony Hawk Burpees

    8. Crabs: Crab Humpers, Crab Walk, Crab Cakes, Fiddler Crabs

    9. Other Animals: Crawl Bear, Murder Bunnies, Donkey Kicks, Boxing Cockroaches

    Finished at the flag for COT. YHC took us out.

    Final Thoughts: It was a fun, yet challenging workout with many new exercises (for me) from the Exicon.

    Hardest Category: Jumps
    Hardest Exercise: Fiddler Crabs
    Best New Exercise: Tony Hawk Burpees
    Most Embarrassing Exercise: Al Gore Pulses

    SYITG

  • Speed, Balance & Power

    The trifecta of kettlebell excellence…………and pretty much every other sport. Here is a brief summary of this morning’s workout for your viewing pleasure.

    PAX of 7 mosey down to the tennis courts for Warm Up:
    Side Straddle Hops, Jazzercise, Big Overhead Claps, Shoulder Taps, Copious Amounts of Freddy Mercuries, Knee Pulls, Open the Gate, Mario Jumps, Mummy Kicks, might have missed a couple. All done in perfect cadence with excellent form.

    Speed:

    On the football field: Sprint to 50 yard line, 20 Kettlebell Swings, 8 Merkins. Run back to the end zone. Repeat and reduce the Swings by 2, and increase merkins by 2 until you get back to 8 and 20. 7 rounds total.

    Balance:

    At the side of the tennis courts, Triple Check. Runner does suitcase carry with kettlebell. Others do High Shoulder Taps with Kettle, and Bend Overs (??).

    Grab the kettle and walk along the top of the Great Wall of TryHard (GWOTH).

    Power:

    Hold Kettle on chest and run to the top of Mt. Chaplain. At the summit: Goblet Squats, and Clean and Presses. Back to the Flag for COT! TryHard took us out.

    Final Thoughts: Strong work by the PAX on an crisp and cool morning. I drew the inspiration from the workout from a line by my kid’s track coach. Much respect for Snuff who came out after finishing Ragnar over the weekend. Also, DTH returning from the mission field. Sounds like ultimate frisbee may be on the horizon! Perhaps this workout will pay off.

    SYITG

  • The Red Flag Ruck

    We rucked for an hour. House Party provide excellent life coaching, as usual. He also had some funny lines about the girls of Hopewell High School back in the day.

  • Hoopin’

    Bootcampers, runners, kettlebellers, ruckers………….ballers?

    Mosey to the small basketball court for Warm-Up: SSH’s, Don Quixotes, Big Overhead Claps, Bruce Lee Punches, Crab Cakes, Freddy Mercuries, No Cheat APD’s, Knee Pulls, Side Steppers (??), High Knees, Mummy Kicks, Mario Jumps, Butt Kicks, Lt. Dan’s, Sprint. Might have missed a couple.

    Exercise One: Free Throw Shooting
    Missed shot – everyone does a suicide.
    Made shot – shooter choice.
    Airball – 10 Burpees

    We managed to miss every shot until Steamer came through in Round 2. We also completed 10 burpees

    Exercise Two: Medicine Ball Layups. Dribble down the court and make a shot. PAX complete various exercises for the duration.

    Exercise Three: Passing. With a partner, side shuffle down the court while completing back and forth chest passes. Drops = 5 burpees. PAX complete various exercises for the duration.

    Round 2 was completed with Medicine Ball. I believe we had 2 drops and the appropriate number of burpees were completed.

    Exercise Four: 3 passes and make a shot. Just like it sounds with a partner. PAX does various exercises throughout. Made shots = Mario Jumps down the court and back. Missed shots = Sprints.

    Exercise Five: 3 Pointers.
    Missed shot: 10 hand release merkins
    Made shot: shooters choice.

    Airball – 10 Burpees

    Take a wild guess at how many merkins were completed. We also did 10 burpees.

    Exercise Six: 21. Chaplain childhood rules with tips taking you back to zero. Deep Dish got to 20 just as time expired and was declared the winner.

    Back to the flag for Numbers/Names/Announcements

    YHC took us out

    Final thoughts: It was a fun workout this morning! The PAX generally looked bad on most of the drills, but people came to life during the game of 21. Deep Dish and Six Shooter were standouts. YHC became enraged when a Little Leaguer shouted “airball” during one of the exercises. You try finishing workout, punk!

    SYITG

  • 4:20

    House and I rucked for an hour. Big Rig was Big Riggin’- launched at 420 and got in 8 plus miles. We all had to leave before the bootcamp for various reasons.

    A good time was had by all.

  • Road Trip

    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……………….

  • 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

  • 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.

  • 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