Author: Chaplain

  • West End Assembly of Humpers

    5 Crossing regulars gathered for a workout that paid homage to everyone’s favorite exercise: The Monkey Humper. The following is a brief summary for your viewing pleasure:

    Mosey lap around the church parking lot. Circle up for Warm-Up exercises: Ukranian Soldiers, Helicopters, Apple Bottom Poppers, Shoulder Taps, Alabama Prom Dates, Hello Dollies, Flutter Kicks, I may have missed a few.

    Mosey to the Monkey Dome (fenced in area beside the parking lot)

    Exercise One: 10 rounds of Monkey Humpers with 10 seconds rest.
    Start with 10, work up to 100

    Exercise Two: Travel Across the field doing various Monkey Humper themed exercises
    1. Monkey Lunges (5 lunge walks, 5 monkey humpers, repeat)
    2. Flying Monkey Humpers (Broad jump, 5 Monkey Humpers, repeat)
    3. Bernie Humpers (Bernie 5 steps, 10 Monkey Love Makers)

    50 Gorilla Humpers before you exit the Monkey Dome

    Mosey to the parking lot and grab a Cinderblock for Exercise Three

    Half the Pax runs across the parking lot with Cindy’s – others do Monkey Humpers, then switch.

    Round Two: same pattern, but Monkey Love Makers (slow Monkey Humpers)

    Exercise Three: Alternating Cinderblock and Monkey Humpers
    20 curls, 20 Monkey Humpers
    40 Bench Press, 40 Monkey Humpers
    20 Tricep extension, 20 Monkey Humpers
    20 overhead press, 20 monkey Humpers

    40 LBC’s with block, 40 Monkey Humpers

    Back to the Flag for 1 plus minutes of, you guessed it: Monkey Humpers until time is called

    Numbers/Names/Announcements/Prayer Request

    YHC took us out

    Final Thoughts: Monkey Humpers definitely get challenging if you do enough. We didn’t get an accurate count on total Monkey Humpers completed – all agreed that it had to be over 1000. Appreciate the PAX’s efforts! Got a give a shout out to Banksy who pulled the double today (Ruckhenge and The Crossing) and also signed up for a VQ! Keep it up. Tryhard pulled in as we were finishing up and unveiled our new gangster F3 Banner.

    SYITG

  • Ruck N Roll

    A terrible backblast title…….but an excellent workout this morning! Draper and I hit the streets at 6am sharp. The route took us through the paved trails, and we made a stop at the lake to check out the sunrise. Lots of large birds about! Excellent conversation with my WEAG brother.

    SYITG

  • LIFO

    YHC was coming in hot………..then left before Twin Team started. House Party and I decided on a complex route that featured turning right on Robious, running for awhile, then turning around and running back. HP narrowly avoided disaster after tripping on the sidewalk. Luckily, he was able to use his agility and athleticism to stay upright. Great conversations and a nice smooth run overall.

    SYITG

  • The Lost Boat Slips of Tarrington

    No runners today – but luckily I always have my ruck loaded and ready to go. 3 distinguished gentlemen hit the surprisingly busy streets of Rockwood Park at 6am sharp. We did the full paved nature trail and approximately 2 laps around the main road. Great conversation that included the Tarrington neighborhood; which inspired the backblast title, as well as alcohol (types and where to consume). We had a quick pace and the sweat was flowing with the high humidity. The PAX made it back in under an hour, just in time for the Boberry/Rubble beat down. As always, it was an honor to lead.

    SYITG

  • House Party is a Runner

    YHC and House Party linked up again before Twin Team and hit the streets. I forgot my headlamp and was wearing a black shirt and dark grey shorts. The route took us past JRHS, right on Robious, then turn around at the halfway time mark. We made it back just as the TT Crew was arriving.

    If you haven’t noticed – HP has been getting after it on the running front. Keep it up!

  • Weekend At Mummy Bernie’s

    8 of SOJ’s finest gathered for the latest rendition of Twin Team. We were greeted with wet pavement, high humidity, and the sweet smell of fresh skunk. Here is a brief summary for your viewing pleasure:

    Mosey to the back of BWES for warm-up: Side Straddle Hops, Ukranian Soldiers, Windshield Wipers, Overhead Claps, HR Merkins, Freddy Mercuires, LBC’s, Heels to Heaven.

    The PAX proceeded to the baseline and also completed walking lunges, Can Openers, Open the Gate, Butt Kicks.

    Exercise One: Indigenous People’s Super Mario Jumps. Couldnt resist bringing this one back from the FORGE a few weeks ago. Everyone Mario Jumps, man in the back does 5 Side Straddle Hops, then runs to the front. We did a lap around the school

    Side note: When I said “Woo-Hoo” someone corrected me and said that is actually Yoshi. WTH

    Exercise Two: Grab Kettle Bells for a Cumulative 4 Corners
    -10 WWII sit ups with lift
    -10 WWII sit ups with lift, 20 upright Rows
    -10 WWII sit ups with lift, 20 Upright Rows, 30 Lawnmower Pulls
    -10 WWII sit ups with left, 20 Upright Rows, 30 Lawnmower Pulls, 40 bench press

    Ditch the Kettlebells and mosey to Skunk Corner:

    Each PAX calls an ab exercise and Mummy Kicks to the end of the basketball court -run back. The group does that exercise until they return. Repeat until everyone had gone: Pickle Pounders, LBC’s, Oblique LBC’s, Flutter Kicks, American Hammers, Alabama Prom Dates, Cockroaches, I may have missed one.

    Mosey to the far side of the school for Exercise 4: DORA with Hand release merkins, squats, and Monkey Humpers.

    BTTF: Numbers/Names/Announcements/Prayer Requests

    Final Thoughts: Initially advertised this one as a kettle bell hybrid recovery workout. I would say mission accomplished. Great crew this morning and I enjoyed catching up with everyone.

    SYITG

  • Today Is The Day: The Dirty 30

    Three denizens of the dark gathered at Swift Creek Middle for some off the books action that we call The Graveyard Shift. When YHC arrived at 4:20, Big Rig was already running – shocker. The PAX were informed that no gloves would be needed, but water was recommended. Here is a brief summary for your viewing pleasure:

    Mosey to the track plus a 2 lap warm-up run. Arm Circles plus various leg stretches

    Exercise One: The Dirty 30

    30 x 100 meters with 10 seconds rest in between.

    Cool Down Lap plus some additional stretching – back to the flag.

    Numbers/Names/Announcements/Prayer Requests

    YHC took us out

    Final Thoughts: The Dirty 30 is something I have been thinking about trying for awhile. With Big Rig and Boberry onsite – today was the day. The fellas were looking strong and seemed to enjoy the challenge…………maybe enjoy is not the right word. But we all managed to power through with no merlot spilled.

    SYITG

  • Abcathlon 2024: Rise Above

    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

  • 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