Author: Chaplain

  • Kids Least Favorite Activity

    On vacation in Jekyll Island, Georgia. I was too lazy to drive 30 minutes to the nearest F3 workout. Luckily the Chaplain clan rolls deep.

    Mosey to the beach for warmups: SSH’s, Arm circles, merkins, mummy kicks, heels to heaven, dead man hang.

    The workout: 1 mile run up the beach: stop at each access point and do exercises. Highlights included repeats up a set of stairs and burpees. Same pattern on the way back. Back to the house for 3 miles total. A good time was had by all.

    SYITG

  • The Long Winding Bridge to Discomfortown

    If you decide to Q at Iron Bridge, you gotta bring your A game. The Bermuda Boys push themselves and are always up for some challenging exercises. With that in mind, here is a brief summary of today’s workout for your viewing pleasure:

    Mosey to the basketball court for Warm-Up:
    Side Straddle Hops, Ukranian Soldiers, Suzanne Somers, Mummy Kicks, West Virginia Prom Dates, might have missed a couple.
    On the baseline: Mario Jumps, Karaoke, Butt Kicks, Knee Pulls

    Exercise One: Variable Exercises along the length of the basketball courts:

    Lt. Hillbillies, Murder Gorillas, Jumping Herpees, Flying Monkey Humpers, WWII Crawlbears, Polar Bears, No Cheat Broad Jumps, Crabwalk with Crabcakes.

    Mosey to the Playground for Exercise Two: Muscleman Circuit
    10 pull ups, 25 Incline Merkins, 50 dips, 100 pickle pounders in elbow plank

    Mosey back towards the flag for Exercise Three; Triple Check
    -Curls with Cindy, Squats with Cindy, runner goes across the field to the big tree and back

    Exercise 4: Ab Enhancer:
    25 WWII’s, 50 Pole Smokers, 75 flutter kicks, 100 American Hammers

    Exercise 5: 7’s
    -included Bobby Hurley’s and Chuck Norris Merkins
    Bear Crawl up the hill, Crabwalk down

    Back the flag for Numbers/Names/Announcements/Prayer Requests

    YHC took us out

    Final Thoughts: Excellent job by the PAX in some extremely tough conditions! These guys were really pushing themselves this morning. Mumblechatter seemed to die down as the workout progressed, but we still got Hardywood storytelling about a youth retreat. Also, Florence came through with the “We do this in the barn all the time” line during Flying Monkey Humpers – classic. But the best part of the workout was Pool Boy’s testimony during COT. As always, it was an honor to lead.

    SYITG

  • Flexible Fellas

    3 for an early morning Broga session at Rock N Roll. YHC had to dig deep into my bag of stretches for this one. I dont pretend to have Mudslide’s flexibility, or Last Call’s soothing voice…..but we were able to power through. Highlights included the Super Pigeon, Happy Baby, and an old school Butterfly Stretch. With the high humidity, we were already sweating and ready for the Big Rig beatdown.

    SYITG

  • It Was Hella Hot

    4 men gathered at WEAG for the latest round of The Crossing. In YHC’s estimation, this is now F3 RVA’s hottest AO……But the PAX were ready to roll nonetheless. Here is a brief summary for your viewing pleasure:

    Mosey to the front of the church and circle up for Warm Up:

    Side Straddle Hops, Mummy Kicks, Toe Taps, LBC’s, Pickle Pounders, HR Merkins, Heels to Heaven.

    Across the parking lot: Karaoke, Mario Jumps, Bernie Sanders, Mummy Bernie’s

    To the North side of the Church for Exercise One:

    4 Corners around the perimeter of the parking lot with variable movements between stations:

    Crab Walk – 10 hand release merkins
    Appalachian Lunge Walk – 20 merkins
    Backwards Frog Jumps – 30 Wide Grip Merkins
    Broad Jump – 40 Carolina Dry Docks

    Exercise Two: Ab station
    20 WWII’s, 40 American Hammers (singe ct), 60 LBC’s, 80 Alabama Prom Dates

    Mosey inside the church for WATER STOP

    Exercise 3 – Dora
    100 Donkey Kicks
    200 Squats
    300 Flutter Kicks
    Runner goes across the parking lot and back

    Mosey back towards the flag
    Merkin Ring of Fire
    A couple ab exercises
    Monkey Humpers until time is called

    Numbers/Names/Announcements/Prayer Requests

    YHC took us out

    Final Thoughts: Alexa told me it was 100 degrees when I left my house. Upon arrival, we got some cloud cover and checked in at 95 to start the workout. Ab exercises on the asphalt appeared to be around 200 degrees. Great job by the PAX pushing through! Birdman has begun contemplating a VQ that consists of track style interval training – may have to schedule a vacation for that one. Shout out to Woodsman who has been posting regularly all over the place – well done, sir. Trying to figure out how to get on House Party’s team if we do a tug of war on July 4th.

    SYITG



  • Butt Kicked

    Sauna like conditions at Bettie Weaver Elementary School……..and with Doozy and the young guns pushing the pace, YHC was in a fight to survive. Here is an extremely brief summary for your viewing pleasure:

    Ran on the paved trail through Robious Landing Park, then back out towards JRHS. Access trail behind The Swamp to River Downs. Left back up to Robious Road. Up Twin Team until you hit the intersection with Robious. Back to the Flag.

    Final Thoughts: A few us had to hold down the fort at River Run, but thoughts were with Wildcat and his birthday celebration. His speech at the Grow Ruck was a bright spot for me amongst multiple hours of misery. Tough conditions this morning…………….I had contemplated enjoying a fine glass of merlot last night. Definitely glad I passed that one up!

    SYITG

  • A Homage to Morning Wood Past

    Morning Wood has evolved over the years – you can pretty much do whatever the F you want before Rock N Roll. This morning House Party and I ditched our Rucks and brought back the traditional run. Completed the paved trail loop plus half a lap around the park. Finished just in time for Broga. Always a great time catching up with HP!

  • The Stupidest Mile

    With the Summer Tour and SOJ Takeover in full effect, YHC packed my day bag and headed east to hang with the Bermuda Boys. The PAX were ready to put in some work! As is customary, I have included a brief summary for your viewing pleasure.

    Mosey to the parking lot for Warm Up:
    Side Straddle Hops, Ukranian Soldiers, Mummy Kicks, Windshield Wipers, Biodomes, Hand Release Merkins, Freddy Mercuries, Alabama Prom Dates

    Mosey to the Track that apparently does not exist:

    Exercise One the Stupidest Mile:
    400m Bernie Sanders around the football field
    200m Lt. Dans
    200m Crawl Bear
    100m Reverse Frog Jumps

    Bernie Sanders Raise the Roofs across the parking lot, then back to the flag.

    A couple of minutes of Grow Ruck situps and Flutter Kicks until time is called.

    Numbers/Names/Announcements/Prayer Requests

    YHC took us out

    Final Thoughts: The Stupidest mile is actually less than a mile, but proved to be a time consuming, leg burning son of a bitch. Great job by everyone for pushing through! Always enjoy getting down to Bermuda Triangle – this definitely needs to be a stop for all this summer! Nice seeing Shaw-Shank back out. Respect to the teens for getting up early and getting after it.

    Check Slack for details on the new Saturday AO at this location – starting in a few weeks.

    SYITG

  • Four Horsemen of the Ball Sweat Apocalypse

    A small but determined group of 4 took on the latest edition of The Crossing. With a 6pm start and fresh blacktop – this is quickly becoming F3 RVA’s hottest AO. The following is brief summary for your viewing pleasure

    Mosey lap around the parking lot, mixing in some side shuffles, bernie sanders, high knees, butt kicks.

    Circle up for Warm up: Side Straddle Hops, Ukranian Soldiers, Apple Bottom Poppers, Mummy Kicks, Gorilla Humpers, Flutter Kicks, Whatever those situps from Grow Ruck are called.

    Exercise One: Tunnel of Love – Line up in plank position forming a tunnel like structure, man in back does 40 Mountain Climbers, then bear crawls through the tunnel to the front. Repeat until we made our way up the hill.

    Exercise Two: Partner Exercises
    Partner Leg Tosses – 2 sets up 20
    Dying Boxing Cockroaches – 2 sets of 15
    Hand Release BooYah Merkins – 10
    BooYah Burpees – 5

    Mosey to the backside of the upper parking lot for Man Harmers:
    10 count Side Straddle Hops – Forward Straddle Hop across the parking lot – 20 count SSH’s – repeat pattern up to 70

    Back to the grass hill for Exercise 4: Dora with 50 HR Merkins, 100 Jump Squats, 200 Flutter Kicks.

    We made it about 2/3 of the way through when time was called

    Numbers/Names/Announcements/Prayer Requests

    YHC took us out

    Final Thoughts: Great workout this evening – the PAX were looking strong. Shout out to Woodsman for continuing to post regularly! Highlights included DTH making a guest appearance with his 2.0’s. I also offered to lay hands on Meatballs injured ankle, but he politely declined.

  • No Gloves Required

    19 strong at a celebratory version of The FORGE this morning. Those looking to enhance their upper body strength likely left disappointed. Here is a brief summary for your viewing pleasure:

    Mosey around the parking lots mixing in some Bernie Sanders, Butt Kicks, Side Shuffles, and Karaoke.

    AB Challenge One: 100 Alabama Prom Dates

    to the Parking Lot for Warm Ups:

    Ukranian Soldiers, Half Straddle Hops, Cherry Pickers, Copperhead Squats, Freddy Mercuries.

    Exercise One: Hillicides with Squats

    Suicide Style run up the hill: 25 squats before we started, run: then 50, 75, and 100 mixed.

    Ab Challenge Two: 100 LBC’s

    Exercise Two: Indigenous People’s Broke Back Railing: The line side squats under the railing and makes their way up the sidewalk. Man in the back break offs for 3 double count boxing cockroaches (dying cockroaches??), then runs to the front.

    At the top of the hill: Ab Challenge Three: 100 double count flutter kicks

    Exercise Three: Mt. Ab-Plain – at first level of Mt. Chaplain: One Broad Jump, plus 10 double count American Hammers…………..ad one additional Broad Jump at reach level and repeat pattern. Meet at the Summit.

    Ab Challenge Four: 100 Heels to Heaven

    50 jump squats, then mosey back to the flag

    Numbers/Names/Announcements/Prayer Requests

    YHC skipped the prayer and talked about my perspectives on Grow Ruck (shocker)

    Final Thoughts:

    This was YHC’s 5 year Q versary! Hard to believe it has been that long – so many great memories and friendships. It was also awesome having Touchdown out there, who was 10 when I started; and is now slightly taller than me. Appreciate all who came this morning and everyone in the larger group. With my shoulder temporarily out of commission, we had to stick to legs and abs only – but of course, the PAX adapted, overcame, and were looking strong. Great seeing P Trap back out!

    SYITG

  • Holy Spirit Crab Train

    10 strong at the evening beatdown that is affectionately known as The Crossing. The PAX were ready to kick May off in style. A brief summary for your viewing pleasure…………

    Mosey to the southside of the Church for warmup:

    Windshield wipers, Don Quixote’s, Apple Bottom Poppers, Pickle Pounders, Shoulder Taps, Freddy Mercury’s, Alabama Prom Dates AND High Knees, Butt Kicks, Karaoke, Knee Pull ups, Appalachian Lunge Walks

    Exercise One: Indigenous Peoples Crab Walk – Crab in the back breaks off and does 3 WWII sit ups, then runs to the front. We completed a lap around the parking lot.

    Exercise Two: Chaplain’s Obscure Exercise Mash-up
    -Crab rolls (Crab Walk, roll over and do 5 merkins, repeat)
    -WWII Crawl Bears (just like it sounds)

    Exercise Three: Supersized 4 Corners
    10 HR Merkins
    10 HR Merkins, 20 jump squats
    10 HR Merkins, 20 jump squats, 30 flutter kicks (2 count)
    10 HR Merkins, 20 jump squats, 30 flutter kicks (2 count), 40 monkey humpers

    Mosey back to the Flag

    Circle up in plank – PAX say the name of the person to their right. 5 merkin penalty for any misses. Unfortunately, a fair amount of merkins were dealt out.

    Numbers/Names/Announcements/Prayer Requests

    YHC took us out

    Final Thoughts: Strong work by the PAX in what proved to be a tough upper body beatdown. Shout out to Union Jack and Woodsman who continue to post since making their debuts a couple weeks ago. I think we may be developing a rivalry with the women’s workout group that also meets as the church at 6pm. They seemed to be mocking us to a degree and that simply will not stand.

    SYITG