Author: Chaplain

  • Chap Hard

    With most of the Crossing crew night fart sacking – YHC and TryHard had to hold down the fort. Here is a brief summary for your viewing pleasure.

    5 minutes of solo running. Various leg exercises across the upper parking lot for warm up: Lunge walks, Karaoke, Crab Walk, Butt Kicks, High Knees, Appalachian Lunge Walks

    Next Exercise: Super Suicide – standard suicide along the length of the complex. Increasing burpees when you get back to the start.

    Exercise Two: Ab Enhancement: 25 pole smokers, 50 American Hammers, 100 LBC’s

    Mosey to the benches for 50 Dips and 10 Burpee+ (Hand Release Burpee with 2 Mtn Climbers and 2 SSH’s at the top.) Might need to work on the name

    Back to the Wall for Hoe Downs, Donkey Kicks w/wall hold, Chicken Peckers

    Back to the Flag for a minute of hamstring stretching

    Final Thoughts: Started this workout solo and got some curious glances from the parking lot walkers. Was grateful to see the DTHmobile roll in. YHC has been dealing with some (minor) heart issues and various psychosocial stressors – very grateful to the numerous PAX who reached out/checked in over the last 2 weeks. Jumping on the Q sheet is always the best way to get yourself back in the groove IMHO. Looking forward to a massive turnout at the Twin Team Lounge.


  • The Eye Of The Coupon Storm

    The Crossing Crew was back at it this evening……Icey parking lot and cold temperatures be damned. The following is a brief summary for your viewing pleasure.

    Mosey to the far end of the church for Warm-ups. Did a couple burpees in route and determined how many TryHard and others needed to complete their daily MABA.
    Don Quixotes, Bruce Lee Punches, Jazzercise, Side Kicks, Crab Cakes, Hello Dollies, Freddy Mercuries.

    Across the parking lot: Mario Jumps, Karaoke, Appalachian Lunge Walks, Open the Gates, Bernie Sanders, Mummy Kicks, No Cheat Broad Jumps.

    Mosey back towards the flag for Exercise One: Eye of the Storm
    In the center, complete 5 burpees. PAX rotate between five coupon stations with burpees in between sets.
    25 Kettlebell Swings
    25 Merkins with Incline Handles
    25 Overhead Press with Ruck Plate
    25 Lawnmower pulls with Kettle (each arm)
    25 curls with Dumbbells (each arm)

    Lap around the Parking lot then Start Exercise Two. Divide into teams. Team One runs to TryHard’s Wall of Despair and back – Team Two does Monkey Humpers. Switch. Round Two – LBC’s

    Exercise Three: Catch me if you Crab: Crab walk while partner runs to the light pole and back, they take over the Crab walk and repeat. Complete a lap around the parking lot.

    Finished up with a Merkin Ring of Fire.

    Numbers/Names/Announcements/Prayer Requests

    Final Thoughts:
    Strong work by all tonight! Slider braved the frigid temps in a sleeveless shirt in typical college student fashion. I was excited to try out these new Merkin Hand Grips that my son got for Christmas. Will definitely start using those more often. As always, it was a pleasure to lead.

    SYITG

  • Holiday Calorie Burn

    The B-Dubbers hit the streets early, eagerly anticipating a mystery Q at Twin Team. No House Party this morning – but we had to persevere. Route was the standard out and back up Robious Road. Lots of great conversation including the pronunciation of Botetourt.

    SYITG

  • Mystery Box 2024: Remembering Puddles, Oreo, and Sherpee

    Lighting the Christmas Tree, drinking egg nog, and gathering with friends around the Mystery Box at The FORGE……….This is what the holidays are all about! 8 of SOJ’s finest posted in the cold for some revelry and exercise. Here is a brief summary for your viewing pleasure:

    Mosey to the front of the abandoned Middle School for warm-up: Side Straddle Hops, Ukranian Soldiers, Mummy Kicks, Copperhead Squats, Alabama Prom Dates.

    To the back of the school for the main event: Mystery Box
    PAX take turns pulling an exercise out of the box, then grab the medicine ball and run to Forest Hill Avenue and back……….everyone else does said exercise for the duration:

    Bear Crawl, Jumping Herpees, Lt. Dans, Plank Walk, Crab Walk, Crunchy Frogs, American Hammers, Squats, WWII Sit ups, Mountain Climbers, Appalachian Lunge Walks, Freddy Mercuries, Mummy Kicks, I probably missed a few

    Back to the Flag for Numbers, Names, Announcements, Prayer Requests

    YHC took us out

    Final Thoughts: Mystery Box is typically a time to celebrate. But it can also be cathartic as evidenced by several PAX discussing dogs that died tragically?? Still not sure what a Sherpee is. The latest Mystery Box Mixxx had just enough euro metal to satisfy Last Call. Until next year…………………

  • Whose Idea Was This?

    The B Dub Run Club was at again – getting some chilly miles in before Twin Team. We took our standard, non-hilly route up Robious and back. Lots of great conversation topics including a laser that can cure any ailment.

  • There’s More Than One Way To Milk a Cow

    6 strong gathered in the frigid darkness of Bettie Weaver Elementary. I forgot to set up the requested firepit and S’mores beforehand – my bad. At any rate, here is a brief summary for your viewing pleasure:

    Mosey to back of the school for Warm-up: Jazzercise, Don Quixote’s, Mummy Kicks, Copperhead Squats, Mario Jumps, Karoake, Lunge Walks, Bernie Sanders

    Exercise One: Humping Circuit
    50 Pickle Pounders, 100 Alabama Prom Dates, 200 Monkey Humpers. Lots of good form displayed on this one.

    Mosey back towards the flag for Exercise Two: 8 Corners
    10 HR Merkins, 20 WWII Situps, 30 Shoulder Taps, 40 SSH’ss, 30 Flutter Kicks, 20 Carolina Dry Docks, 10 burpees.

    Around the school again for Exercise Three: Ring Around the Toadie – Frog jump around the perimeter of the basketball court – OOF

    To the Wall for Exercise Four: Dirty Hook-ups, Milkers, Side Slappers, Chicken Peckers, Hoe Downs, People’s Chair, etc.

    Mosey to the benches for 25 step-ups and 25 incline merkins.

    BTTF for some calf raises and a few hip stretches until time expired.

    YHC lead us out.

    Final Thoughts.: Strong work by the PAX this morning! Last Call and Bullseye were the heroes we all needed – wearing shorts. As is customary at the Lounge; lots of great mumblechatter and a fun atmosphere.

    SYITG

  • The Savior Wore an Eagles Hoodie

    At 6 pm, I began the dreaded solo mosey around the WEAG parking lot. For 5 plus years YHC has managed to avoid doing a bootcamp alone. It appeared my luck had ran out……..when Birdman miraculously emerged from the gloom. Here is a brief summary of the workout for your viewing pleasure:

    Mosey lap around the church then an assortment of warm-up exercises, cadence be damned.


    Exercise one: Wall work – in honor of DTH: dirty hookups, balls to the wall, hoedowns, chicken peckers, milkers??, hip slappers. Might have missed a few.

    At the back of the church: muscleman circuit featuring incline merkins, decline merkins, dips, and HR merkins.

    Exercise Three: ab circuit – same as last week: 25 WW IIs, 50 Heels to Heaven, 75 flutter kicks, 100 LBCs

    Ran around for some additional mileage.

    Burpees to close out the session.

    YHC took us out.

    Final Thoughts: Appreciate Birdman making it out. If you ever want to talk politics, this is the man to get with. We also discussed a potential VQ. There were mentions of fartleks and sprints – sounds awesome.

  • Holiday Pre-Party

    I was ready for a potential solo workout this evening as many of our regulars were out of town/busy………But House Party was already warming up the pavement when I arrived. We added a couple college kids, including an FNG. It was time for House and YHC to show these young guns how we roll in F3 RVA.

    To the back of the church for Warm Up: Side Straddle Hops, Ukranian Soldiers, Helicopters, HR Merkins, Carolina Dry Docks, Alabama Prom Dates, Freddy Mercuries, Lunge Walks, Mario Jumps, Karaoke, Broad Jumps, Bear Crawl

    Exercise One: Dora with 100 Merkins, 200 Dips, 300 Squats

    Mosey to the Covered Walkway for an Ab Challenge:
    25 WWII Situps, 50 Heels to Heaven, 75 Flutter Kicks, 100 LBC;s

    Head back towards to Flag for a Curb Crawl. Man at the end does 2 burpees, then runs to the front.

    Bernie around the parking Lot, then finish the last few minutes with Super Crabs.

    Numbers/Names/Announcements

    YHC tooks us out

    Final Thoughts: It was great seeing Groupie out for second street week! He is a VCU student and works for G Force. He brought his younger brother, who we named Shortstop. Reportedly, Shortstop is a 20 year old former high school baseball player who is trying to get back in shape. He is also the tallest person in the family. Both of these young men were looking strong, even as they struggled to keep up with the two Crossing legends. Have a great Thanksgiving!

  • Retrofit

    What started as House Party and YHC circling the parking lot, eventually expanded to a group of 6. The wet conditions could not dampen our enthusiasm…………..the following is a brief summary for your viewing pleasure:

    Warm Up: A variety of standardized warm up exercises, all done in perfect cadence: Side Straddle Hops, Don Quixotes, Ukranian Soldiers, Arm Circles, Merkins, LBC’s, Shoulder Taps, Carolina Dry Docks, Stretching

    Mosey to the back of the Church for Exercise One: 4 Corners, prostitute style
    Exercises were Merkins, WW II Sit-ups, Squats, Side Straddle Hops

    Mosey to the sheltered front of the church, then do exercises outside of the shelter:
    Triple Check – Runner, Dips, Jump Squats

    Back to the flag for Plank Holding, merkins, and review of the F3 mantra

    Numbers/Names/Announcements/Prayer Requests

    House Party took us out

    Final Thoughts: No Mummy Kicks or Super Crabs today – decided to a do meat and potatoes/bread and butter style workout featuring some F3 staples. Wild Thing inadvertently bucked the trend by inventing Dip Humpers – lots of great potential names were thrown out for that one. Overall, the PAX were looking strong. It was good to see Wild Thing back out after a long hiatus.

    SYITG

  • The Piper at the Gates of Dawn

    8 of SOJ’s finest met in the surprisingly dark back parking of Rockwood Park. As usual, the park was busy with walkers, runners, and an elderly gentleman doing wall sits and Freddy Mercuries on a picnic table. Definitely need to sign that dude up for the group. But I am here to talk about a workout…….here is a brief summary for your viewing pleasure.

    Mosey to the Nature Center Parking lot for Warm-Up:
    Jazzercise, Ukranian Soldiers, Windshield Wiper, Freddy Mercuries, Alabama Prom Dates, Hand Release Merkins AND Mario Jumps, Lunge Walks, Lt.Dans, Hoppin’ Hillbillies, Mummy Bernie’s, Broad Jumps, Murder Gorillas – all across the parking lot.

    Mosey to the Concession Stand area for Exercise One: Tooth Fairies. These proved difficult on the extra wide stairs. Who designed those things? May have save that for the FORGE.

    Exercise Two: Clockwork Merkins on the Hill – 1 merkin at 1 o’clock, 2 at 2 o’clock, etc.

    Exercise Three: Quadruple Triple Check: Runner goes down the stairs and Bernie’s up the hill. Other exercises included Dips, Balls to the Wall, and Jump Squats. Having 4 on a team caused mass confusion.

    Mosey to the area beside the Dog Park for Exercise Four: Super 11’s!
    Run to the shed and complete both 1 (Pickle Pounders), and 10 (WW II sit ups), run back and do one Burpee. Follow the normal pattern while increasing burpees by one each round (work up to 10).

    Mosey to the Large Parking lot for Exercise Five: Catch me if you Crab
    Partner up: One PAX crab walks, the other runs to the end of the parking lot and back, then takes over the crab walks. Repeat until you hit the end of the parking lot. Enjoyed working with Steamer on this one.


    There was just enough time for Exercise Six: Victory Hill
    Sprint up the hill, jog back down. Next in line starts when the person is about halfway up. I am guessing we did about five rounds

    Back to the Flag as time expired: Numbers/Names/Announcements/Prayer Requests

    YHC took us out

    Final Thoughts: A great effort by all of the PAX this morning! Lockdown and Pierogi were flying through the Super 11’s. Mudslide’s Pickle Pounders were so powerful that he cut his elbow – might need to get a tetanus shot on that thing. This was the final day of the Latino Farmer’s Market – will definitely miss having them around. Next week we will be back at Starbuck post-workout. As always, it was an honor to lead.

    SYITG