It was a sneaky hot/humid morning at Rock N Roll………..11 of us were able power through. The following is a brief summary for your viewing pleasure.
Mosey to the small basketball court for Warm-Up:
Side Straddle Hops, Don Quixote’s, Copperhead Squats, Monkey Love Makers, Shoulder Taps, Hand Release Merkins, Freddy Mercuries, Alabama Prom Dates, Mario Jumps, Hillbillies, Minecraft Walks, Mummy Kicks, Side Lunges, High Knees, Butt Kicks, Bernie Sanders.
to the back parking lot for Exercise One: Cone Work
Each PAX receives a cone: complete two broad jumps then place the cone where you land. Run to the start, then back to the cone – repeat until you traverse the parking lot.
On the way back: 20 count crab walk. Place the cone, then run and repeat.
Mosey to the back of the baseball fields for a Triple Check: Pole Smokers, Jump Squats, Runner.
Mosey to the parking lot area for Exercise Three: More Cone Work!
Throw the cone, run to area and retrieve, complete a burpee and throw again. Repeat while running to the start and back each time. Made our way to the sidewalk.
On the way back: 10 count Crawl Bear, place cone, run back, repeat.
Back towards the flag: We added in some extra running so Mudslide and Cha Cha could get to 3 miles.
COT and YHC took us out:
Final thoughts: It didnt seem that hot out this morning, but YHC (and a few others) were struggling a bit. The first cone exercise was in full sun, which set the tone for the day.
Throwing the cone proved exceptionally difficult. Great crowd today and a good time was had by all.
Author: Chaplain
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THERE’S a Log For You
YHC and Rodeo Clown Rucked for a hour – completed the woods loop plus a couple laps around the park. Big Rig was out running early. I believe he got in 6 plus miles. Highlights included running into our long lost F3 brother Body Karate, who was working out with a weighted vest. Hopefully we convinced him to return!
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Who the F is Leroy Jenkins??
It was rainy morning at Rock N Roll. Big Rig was just finishing 9 mile run ………..but at 7am, the PAX were ready to put in some work. For YHC, the workout was vaguely familiar.
Mosey to the basketball court for a brief warm-up: Jazzercise, Side Kicks, Bruce Lee Punches, Cherry Picker, Overhead Claps, Stretches. I most likely missed a few.
The Workout: Categories. We ventured around the park and completed the following:
1. Winter Sports: Apollo Ohno’s, Bonnie Blair’s, Ski Jumps, Nancy Kerrigans
2. Politics: Al Gore Pulses, Bernie Sanders, Imperial Walkers, Obama’s.
3.. Countries: American Hammers, Ukranian Soldiers, Australian Snow Angels, Moroccan Night Clubs
4.. Primates: Monkey Humpers, Gorilla Humpers, Monkey Love Makers, Orangutans
5. Fictional Characters: Lt. Dan’s, Don Quixotes, Peter Parker Merkins, Leroy Jenkins.
6. Basketball: Makhtar N’Diaye’s, Dwight Howards, Bobby Hurleys, Suicide.
7. Crabs: Crab Humpers, Crab Walk, Super Crabs, Fiddler Crabs
8. Famous Athletes: Mike Tyson Merkins, Tony Hawk Burpees, Michael Phelps, Nolan Ryans.
9. Jumps: Broad Jumps, Reverse Frog Jumps, No cheat Broad Jumps, Jumping Herpees
10. Other Animals: Bear Crawl, Murder Bunnies, Boxing Cockroaches, Inchworm Merkins
Back to Flag as time expires. COT and YHC took us out
Final thoughts: I tried the Categories workout at the Crossing a couple weeks back and we had to rush through the finish. It worked much better with the full hour. Strong mumblechatter this morning, particularly Pierogi exclaiming that Spiderman IS real. Appreciate the PAX who made it out in less than ideal conditions! Great work
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Michelangelo’s Toilet
No conversation topics are off limits at the Lounge……………………
Mosey to the basketball court for Warm-Up. Various exercises completed – no counting or cadence required.
To the school entrance for Exercise One:
Decided to keep it simple: Do an exercise, then run a lap around the loop.
20 Mike Tyson Merkins
40 Squats
60 Crab Humpers
80 Somethings
100 oblique LBC’s
120 Flutter Kicks
100 Freddy Mercuries
80 Overhead Claps
60 Calf Raises
40 Jump Squats
20 Wall World II Sit ups
10 Tony Hawk Burpees
20 Double Tap HR Merkins
40 Arm Circles
Back to the Flag for COT!
Final thoughts – Many successes this morning – We stayed relatively dry, but still got a decent amount of running in. YHC avoided the wrath of the Lounge Advisory Board. Last Call provided some excellent coffee. Funny stories were plentiful. Appreciate all who came out
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That Time of Year
94 degrees at 6pm – The parking lot at WEAG made its annual turn into a glove melting hellscape. But YHC and Ghostbuster were ready………….
Mosey to the back of the church for Warm-Up: various exercises, all in perfect cadence with excellent form.
to the small hill for some inverted ab work: WWII Sit Ups, LBC’s, Oblique LBC’s, Flutter Kicks.
Mosey to the Bench for some upper body work: Dips, Merkins, Incline Merkins, Copious amounts of Big Overhead Claps.
Mosey to the wall for some leg work: Donkey Kicks, Squats, Calf Raises, Lunge Walk to the metal container and back.
Mosey to the upper parking lot for some Crab Walking.
Next up was a super hot 4 corners with Hand Release Merkins, Jump Squats, Shoulder Taps, and Side Straddle Hops.
We finished up at the flag with some hip stretches.
Final Thoughts: Great catching up with Ghostbuster this evening. I was trying to due an easier workout due to a knee injury, but the heat had other plans.
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To The Library………And Beyond
8 PAX braved the mean streets of Bon Air this morning. We followed a meticulously planned route, and all made it back alive and relatively healthy. The journey kicked off with a stop at the Bon Air Library for some ruck grip strength carries, overhead carries, and walking overhead presses. The route took us through the neighborhood in the general direction of YHC’s house. With 30 minutes to spare, we stopped and did some Don Quixote’s, then held plank while discussing the F3 mission and credo. The PAX made the final push back and were all to happy to complete 3 minutes of overtime.
COT followed by coffee at Einstein Bagels. It was great to see some new faces out! As always, it was honor to lead.
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Somewhere Between 268 and 287
With TryHard’s amazing 500th Q this morning, I decided to use the Crossing to shine the spotlight on myself. Here’s to 268! I actually got the number mixed up and we ended up doing reps of 287 – my bad.
Warm Up: Started out with some movement exercises, weaving our way through the upper parking lot.
Track Drills, Karoake, Mummy Kicks, Butt Kicks, Minecraft Walk, High Knees, Bernie, Low Side Shuffles, Leroy Jenkins (Sprint and 5 burpees.).
Warm Up continues with Side Straddle Hops, Don Quixote’s, Ski Jumps, LBC’s Mountain Climbers, Alabama Prom Dates. I most likely missed a couple.
Mosey to Power Lines for exercise one: 287 AB reps
Divided between WWII Situps, Freddy Mercuries, LBC’s, Alabama Prom Dates.
Back to the parking lot for Exercise Two: Triple Check with
Fence Smokers, High Decline Merkins, run a lap around the parking lot.
Mosey to wall area for Exercise Three: 287 leg reps:
Squats, Dwight Howards, Lunges, Calf Raises.
BTTF for an some ab work and a minute of glute stretching.
YHC took us out.
Final thoughts: It was a great evening for a workout! Many incredible memories have been made during the 268 – Hopefully I can keep adding to it. TryHard ended the workout with a chest love touch, which was appreciated by all. Enjoyed talking to Birdman post-workout. -
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
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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.
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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.