State Farm”s recent Decathlon workout was legendary……..the Abcathlon, not so much. But the Bermuda Boys are always up for a challenge, and we were rolling 7 deep at 6am. Here is how it all went down:
We used the previously mapped Decathlon Course: 10 stops, 50 count ab exercises at each. Goal was to complete two full circuits in the hour. YHC threw in a brief warmup that consisted of Arm Circles, Helicopters, Wilson’s Wife, Downward Dog, a couple of leg stretches.
1. WWII sit ups
2. LBC’s
3. Flutter Kicks
4. Pole Smoker
5. American Hammers
6. Freddy Mercuries
7. Oblique LBC’s
8. Hanging Leg Raises
9. Pickle Pounders
10. Boxing Cockroaches
Grand total: 1000 ab reps, 2 plus miles of running.
Way to push through! We were all praying that Oyster would not call WWII sit ups.
SYITG
Author: Chaplain
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Prelude to the Kettebells
YHC and House Party linked up for an early morning run prior to Twin Team. Ideal temperatures, and we even managed to avoid the many giant hills in the area. The route took us through Robious Landing Park, around the back of JRHS and through the wooded trail next to the Swamp. Headed back up to Robious Road and made our way to the flag. Great morning for a run and always nice to catch up with House Party. He is definitely that one dude that you can text about an OTB workout and will show up 100% of the time. We had our fingers crossed that Last Call’s workout would be low on cardio and/or leg work.
SYITG -
Leading From Behind
3 Ruckers, including a distinguished guest from F3 Smokies, hit the streets of Bon Air/South Richmond for some early morning fun. I had originally planned to cross Huguenot Road and head towards my house……….but with Rep Sleepy in town, called an audible and made our way to Laurus Park. Sable took the lead as I had no clue where the trails come out – and he is an effective spider web clearer. We ended up doing a mixture of trails and the neighborhoods surrounding the park. At the halfway point, we stopped for some ruck exercises including curls, overhead presses, and squats. Lots of great conversations about our Grow Ruck experiences. It was also interesting hearing about how things are run down in The Smokies. One takeaway is that their logs are apparently bigger than ours.
SYITG -
Push-Ups For Harambe
The Pickle Ball haters were out in full force at Rock N Roll, including an FNG! The following is a brief summary for your viewing pleasure:
Mosey to the basketball court for Warm-Up:
Ukranian Soldiers, Helicopters, Apple Bottom Poppers, Copperhead Squats, Suzanne Somers, Freddy Mercuries, Alabama Prom Dates, Hand Release Merkins, Open the Gate’s, Walking Ukranian Soldiers, Reverse Mummy Kicks, Lt. Dan’s.
Exercise One: 4 Corners, all Merkins
10 Chuck Norris
10 Chuck Norris, 20 Hand release
10 Chuck Norris, 20 Hand release, 30 Wide Grip
10 Chuck Norris, 20 Hand release, 30 Wide Grip, 40 Carolina Dry Docks
Lunge in between each corner
Mosey to the Dog Park area for Exercise Two: Team Run vs. Team Abs
Round 1: Team Run goes to the end of the dog park and back while Team Abs does WWII sit-ups. Switch teams
Round 2: Same pattern, Mudslide calls Mountain Climbers
Round 3: Heels to Heaven (Fergie)
Round 4: LBC’s (Steamer)
Mosey to back of the baseball field for Murder Gorillas – made our way across the hill to the fence. Finished up with 50 Gorilla humpers
Exercise Three: Self-Dora
*Managed to work in an EF Hutton reference as he did this at the Crossing the other week
100 Merkins – run to the end of the trail and back after every 25
200 Jump Squats – run after each set of 50
300 Flutter Kicks
Back the Flag for Numbers/Names/Announcements/Prayer Requests
YHC took us out
Final Thoughts: What a great morning! The PAX were looking strong and mumblechatter was abundant. It was an honor to welcome Dauber into the group. He is the women’s basketball coach at U of R……..and from Minnesota. Have to admit, I had no idea who Dauber was, but the name stuck. Keep posting. The Tarrington Posse was representing today. Also was cool to have Fergie at this AO for the first time. I heard that Boberry and Rubble may be on the Q sheet in the near future – very impressive. YHC had to dig deep on this one after Mudslide’s Morning Wood extravaganza
SYITG -
Super.
The Bad Boys of Bon Air gathered in the gloom for the latest edition of the FORGE. The guy sleeping in his car would never be the same again………..Here is a brief summary for your viewing pleasure:
Mosey to the lower circle for Warm Up:
Ski Jumps, Imperial Walkers, Copper Head Squats, Mummy Kicks, Hand Release Merkins, Australian Snow Angels, LBC’s, Heels to Heaven.
Exercise One: Merkin Wave
PAX circle up and and hold plank. Start with one merkin and work our way around the circle. Build up to 7. Shout out to Meatball for introducing this one.
Exercise Two: Indigenous Super Mario’s
PAX form a line and Mario Jump. Man in the back does 10 SSH’s, then runs to the front. We made it all the way back to the flag.
Exercise Three: SUPER 11’s
Start in the Parking lot with One Jump Squat. Run and do 10 WWII Sit ups on the summit of Mt. Chaplain. Follow the normal 11’s pattern, but every ascent add one Burpee on the upper lot. Build up to 10.
Back to the Flag for Numbers, Names, Announcements (see Slack)/Prayer requests
YHC took us out
Final thoughts: Great group today as we only had sporadic rain and some wind. We were able to prove that Mario Jumps do get hard if you go far enough and/or up a large hill. Super 11’s also was a crowd favorite?? Boberry’s mind was blown during Mummy Kicks. Nice seeing Blue Moon out again – he has been killing it on the Summer Tour. Strong work by all this morning!
SYITG -
The Kids Are Alright
It was a teenage takeover at latest edition of School Rock. Touchdown made his eagerly anticipated debut on the Q sheet. I witnessed the events, and was able to transfer the data into backblast format.
Gather the PAX together for F3 intros and Warm up:
SSH’s, Imperial Walkers, LBC’s.
Mosey to hill for Exercise One: Pain Tag
One person is “IT” – if you get tagged, 10 merkins and you are also “IT”
Subsequent rounds included Squats, Side Straddle Hops, and WWII Sit-ups. Steamer and I were worn out from the prior workout and tended to be targeted early and often.
Mosey to side of the Big Parking Lot for Exercise Two:
Bears and Crabs: the F3 version of sharks and minnows. OJ was definitely dominating during these rounds. My triangle defense idea also proved fairly worthless
Mosey to the playground for a Quintuple Check; Runner goes around the playground. Other exercises included Merkins w/feet on the swing, Dips, Step Ups, and Balance Beam Dips
Low on time, so back to the flag to name the two FNG’s. Cookies and Gatorade followed.IMHO Touchdown did a great job with this workout. Solid cadence and creative ideas. I think Pain Tag has a lot of potential for future School of Rock events, or even for the adult PAX. With all the young guns participating in workouts and leading, the future of F3RVA looks bright.
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Presumed Sweatiness
8 of SOJ’s finest gathered for the latest round of Rock N Roll. The following is a brief summary for your viewing pleasure:
Mosey to the big parking lot for Warm Up:
SSH’s, Ski Jumps, Windshield Wipers, Ukrainian Soldiers, Arm Circles, Hand Release Merkins, Shoulder Taps, Freddy Mercury’s, Alabama Prom Dates
Across the parking lot: Mario Jumps, Butt Kicks, Bernie Mummy’s, Karoake, Broad Jumps, No cheat Broad Jumps
To the hill for Exercise One:
10 rounds of hill repeats with Mountain Climbers at the bottom. Start with 1, work our way up to 10.
Mosey down the paved trail to the Pavilion for a DORA:
75 HR Merkins, 150 dips, 300 Flutter Kicks (2 ct). Runner to the stump and back
Mosey further down the trail for Exercise Three:
Off Road Indigenous People’s Bear Crawl with squats in the back.
Mosey to The Half Pipe for Exercise Four:
Super Crabs down the hill, reverse Crab walk back up.
Mosey back to the Pavilion for 50 LBC’s to gather the PAX
Back to the Flag
Circle up and name the man to your left: 5 merkin penalty for any misses.
Monkey Humper Burnout to finish things out.
Numbers/Names/Announcements/Prayer Request
YHC took us out
Final Thoughts:
Strong work by the PAX today! Great seeing Lurch back out and getting after it. We had some strong mumblechatter today including OC’s humorous summation of a Jake Gyllenhaall show. Also talk of Crab People?? Lots of ladies out on the trails today who appeared impressed with our exercises and physiques. Overall, a good time was had by all. -
Big Ballerz
Light crowd at Morning Wood today….but the show must go on. Lurch did a solo ruck to points unknown. YHC and Touchdown moseyed to the small basketball court:
Warmups: Leg Pulls, Open the Gate, Mummy Walks
Rebound drills: lay ups x 3, mid-range jumpshot x3, 3 pointer x 3. Repeat on left side
Exercise One: shooting contest
1 merkin for each missed shot.
5 free throw attempts
5 jump shots from the elbow (both sides)
5 three pointers x 2
Exercise Two: 21
Apparently kids today don’t play “taps” where you go back to zero. Weak
Obviously I won all of the aforementioned contests.
Mosey back to the flag
Nice job by Lurch putting in some work! -
Ultimate Gravel Hard
3 weighted backpack aficionados hit the streets of Chester at 6am. I was unable to spell “CHAP,” so we just walked down random streets. All gravel paths and trails were explored and typically went nowhere.
Highlights included walking the ultimate frisbee course and encountering a pajama clad maintenance man?? We also chucked a disc into the woods.
Heading back towards the flag, we reminded Big Rig, Mudslide, and State Farm to use proper form on their exercises, which was greatly appreciated.
Made it back in 55 minutes and began mental preparation for Tryhard’s savage beatdown.
A good time was had by all. -
Is that Called a Reach Around??
7 Kettlebellers gathered for the latest edition of the Old Hundred. It was hot, but the fellas were ready to throw around some iron. Here is a brief summary for your viewing pleasure:
Leave the Kbells and mosey to the side of the school for Warm Up: SSH’s, Windshield Wipers, Apple Bottom Poppers, LBC’s, Freddy Mercury’s, Hand Release Merkins. Avoid the SUV speeding through the parking lot.
Mosey back toward the flag with variable movements: Bernie Sanders, Butt Kick, High Knees.
Exercise One: 4 Corners (Prostitute)
10 Squat Thrusters, 20 Upright Row, 30 Lawnmower Pulls, 40 Flutter Kicks w/K Bell. Around the worlds in between stations.
Exercise Two: Indigenous People’s Kettle Crawl
PAX line up and do Bench Press, LBC’s with Kettle if you need a break. Man in the back Bear Crawls with Kettlebell to the front of the line: repeat until we made it across the parking lot.
Finish up with 1 plus minutes of Monkey Humpers
Numbers/Names/Announcements/Prayer Requests
YHC took us out
Final Thoughts: A great effort by all the PAX today and some outstanding mumblechatter. It was great seeing Dorothy back out – rocking that 45 pounder was impressive. Conversely, an unnamed member of the PAX was mocked for having a My Little Pony Kettlebell. That’s how we roll down here in SOJ.
SYITG