Author: Chaplain

  • The Expedition to Mount Monkey Hump

    We were 12 deep at The Forge this morning! Not a triple check to be found. The following is a brief summary for your viewing pleasure:

    Mosey down the snake Parking Lot mixing in some Bernie Sanders, High Knees, Butt Kicks, Mummy Kicks, Karaoke.

    Warm Up: Ukranian Soldiers, Apple Bottom Poppers, Dead Man Hang, West Virginia Prom Dates, Freddy Mercury’s, Alternating Shoulder Taps

    Exercise One: Muscleman Circuit
    10 Burpees
    20 Jerkins on bar
    30 Merkins
    40 Dips
    50 Carolina Dry Docks

    Exercise Two: Brokeback Railing
    Side lunge under each bar, make your way down the sidewalk to the road

    Exercise Three: Mt. Chaplain

    Ascent: Run up hills, Flying Monkey Humpers (5 Monkey Humpers plus broad jump) across the parking lots

    Exercise Four: Clockwork Merkins on the upper hill.

    Exercise Five: Mt. Chaplain Descent: Crab Walk down the hills, 20 WWII situps, then 30, 40, and 50.

    Exercise Six: Tooth Fairies up the staircase

    Exercise Seven: People’s Chair – roughly two minutes, Raise the Roofs (House Party’s) to cool down

    Back towards the flag – 100 meter strider down the parking lot.

    Finished up with some Heels to Heaven until time was called.

    Numbers/Names/Announcements (see slack)/Prayer Requests

    Don Draper took us out

    Final thoughts: Strong work by the PAX this morning! Great having Gomer Pyle stop by. We had to show out today with Channel 8 News posted at the entrance to Huguenot High. Hopefully they were impressed by our Monkey Humping prowess. Big respect to Kimura who has been posting consistently since his debut at Rock N Roll. As always it was a great time leading this fine group of gentlemen.

    SYITG

  • RnR: Watering Hole Edition

    16 strong for a hot and humid edition of Rock N Roll. Two FNG’s joined the squad! The following is a brief summary for your viewing pleasure.

    to the Basketball Courts for Warmarama:
    Monkey Love Makers, Australian Snow Angels, Suzanne Somers, Ukranian Soldiers, Hand Release Merkins, Mummy Kicks, West Virginia Prom Dates AND Bernie Sanders, High Knees, Butt Kicks, Karaoke, Appalachian Lunge Walk across the court

    Over to the road for Exercise One:

    Indigenous People’s Crab Walk. Man in the back does 2 burpees then runs to the front. Definitely a crowd favorite.

    Arm Circles and Raise the Roofs (House Parties) in route to the back parking lot.

    Exercise Two: Six Corners (Extended Version)
    Corner 1: 10 Burpees
    2: 20 Merkins
    3: 30 WWII sit ups
    4: 40 Freddie Mercuries
    5: 50 jump squats
    6: 60 Mountain Climbers

    Short Break at the Watering Hole, then mosey to the baseball field

    Exercise Three: Man Harmers. 10 SSH’s, Forward Straddle Hops across the outfield, 20 SSH’s, Forward Straddle Hops. Repeat pattern up to 80 SSH’s.

    Exercise Four: Team Run VS. Team Abs
    Round 1: WWII Sit ups, Bernie Sanders to the fence, run back. Teams switch
    Round 2: Side Shuffles, Heals to Heaven
    Round 3: Bear Crawl, LBC’s

    Back to the flag for 2 minutes of Burpees. Thanks to Purple Rain for the suggestion! Finished up with some Dead Man Hang.

    Numbers, Naming Ceremony, Announcements, Prayer Requests

    YHC took us out.

    Final Thoughts: We had a great crowd today and EVERYBODY put in some work! It was an honor to welcome Tony Twist and Kimura into the group. They both had strong debuts – Keep posting! Although it was hot, I felt great after Mudslide’s WOGA program. Appreciate the opportunity to lead.

    SYITG

  • The Bob Ross Beatdown

    9 strong at YHC’s first trip to the Old Hundred. A good time was had by all! Here is a brief summary for your viewing pleasure.

    Mosey to the side of the school for Warmarama:
    SSH’s, Ukranian Soldiers, Apple Bottom Poppers, Bruce Lee Punches, APD’s, Freddy Mercury’s, Hand Release Merkins

    AND Butt Kicks, High Knees, Lunge Walk, Bernie Sanders, all across the parking lot.

    Retrieve the Kettles and do Around the Worlds while we head to the picnic tables for exercise one:

    Each PAX calls an exercise, then bear crawls to the cones and back. The group does that exercise for the duration.
    -One arm Curls, Kettle Burpees, Upright Row, Single Arm Overhead Raises, Squats, Flutter Kicks with Kettle, Kettlebell Swings, Kettle Copters, Figure Eights.

    To the parking for Exercise Two: Strider Circuit

    rd 1: Strider, 25 Merkins, Strider, 30 Lawnmower Pulls
    rd 2: Strider, 25 jumpsquat, Strider, 50 bench Press
    rd 3: Strider, 25 Hand release Merkins, Strider, 50 American Hammers with Kettle
    rd 4: Strider, 10 burpees, Strider, 50 calf raises with Kettle
    rd 5: Strider, 25 incline merkins, strider, 50 reach arounds (??) with kettle

    I may have misremembered the order on a couple of these.

    Walking Lt. Dan’s across the parking lot, then around the worlds back to the flag.

    1 minute or so of Monkey Humpers to wrap things up.

    Nancy Lopez took us out after Numbers/Names/Announcements/Prayer Requests

    Final thoughts: Strong work by all the PAX today! If you havent gotten a chance to get down to some of the deep south workouts, I would highly recommend it. They have a great culture and a welcoming group of guys. Hope to get back soon – will have to check if there any AirBnB openings this summer.

    SYITG

  • We Love to Like to Hate

    7 strong, including an FNG at the latest round of the Bermuda Triangle! The fellas were ready to put in some work today. A brief summary for your viewing pleasure…….

    Mosey to the elementary school for Warm-Up:
    Don Quixote’s, Arm Circles, Ukranian Soldiers, Cherry Pickers, HRM’s, Choking LBC’s, Freddy Mercury’s.

    To the Basketball court for Exercise One: Leg Circuit.
    Out and back on the court doing to the following exercises:
    Lunge Walk
    Big Rig Jig
    Broad Jump
    Karaoke
    Appalachian Lunge Walk
    Bernie Sanders
    Flying Monkey Humpers

    Back to the Parking lot to retrieve coupons, then out to the football field for Exercise Two:

    Circuit: Each PAX completes the following
    Runner with parachute – sprint to end zone and back
    Upright row (kettlebell)
    Lawnmower Pulls (kettle)
    Merkins
    Shoulder Taps
    Jump Squats

    to the Parking Lot for Ab Circuit. Everyone picks a 50 count ab exercise.
    LBC’s
    Freddy Mercury’s
    Straight Leg LBC’s
    Side Straddle Hops
    Standing High Knees
    WWII’s
    American Hammers

    Back to Flag for two minutes of Monkey Humpers

    Numbers/Names/Announcements/Prayer Request

    YHC took us out

    Final thoughts:

    It was awesome hanging with the Triangle Mafia this morning. Big welcome to Mr. Kimble, who is a friend of Preach. He had a great debut – keep posting! Big Rig is so strong that he broke the parachute.

    SYITG

  • The Flatulating Stallions

    YHC left the friendly confines of SOJ and traveled beyond the wall for a kettle bell beatdown. 5 Davillians posted and were ready to put in some work. Here is a brief summary for your viewing pleasure.

    To the bus loop for Warm-up: Side Straddle Hops, Imperial Walkers, Cherry Pickers, Alabama Prom Dates, Freddy Mercury’s, Hand Release Merkins AND High Knees, Butt Kicks, Bernie Sanders, Lunge Walks across the parking lot.

    Back to the front of the school for Exercise One: Partner up for resistance band circuit.

    Out and back up the parking lot: Sprints, Forward Straddle Hops, Plank Walks. Partner holds the band during the exercise. Lots of horse riding references! Enjoyed working with Bulkhead on this one.

    Exercise Two: 4 corners with Kettlebells : 20 WWII situps with lift, 30 Reverse Forearm Curls, 40 Goblet Squats, 50 Calf Raises. Around the worlds in between stops.

    to the back of the school for Exercise Four: Parachute Work
    One man calls and ab exercise for the PAX, then sprints across the field with parachute and back.

    Exercises included LBC’s, Scissors, Flutter Kicks, High Plank, Heels to Heaven and American Hammers.

    Back to the Flag for a few minutes of Kbell exercises: Bob and Weave, Lawnmower Pulls.

    Names/Numbers/Announcements

    Opus took us out.

    Final Thoughts: Had a great time catching up with the Daville crew! Appreciate the hospitality. I would definitely encourage everyone to do the Summer Tour and/or try to post to some different workouts – Well worth the trip. I had all of my coupons in the car from Monday so decided to break out the bands and the parachute once again. They appeared to receive favorable reviews from those in attendance.

    SYITG

  • I Understand Why It is Called Punisher

    It was a hot and humid affair at the latest round of the Punisher. We dug deep into the coupon basket this evening. The following is a brief summary for your viewing pleasure:

    Mosey to the back of the school for Warm Up: Side Straddle Hops, Imperial Walkers, Apple Bottom Poppers, Freddy Mercuries, Hand Release Merkins, Alternating Shoulder Taps AND High Knees, Butt Kicks, Broad Jumps, Bernie Sanders, Mummy Kicks.

    Back around the School for Exercise One: Partner Exercise with resistance bands (aka the Mudslide Special).
    Round One: Sprint
    Round Two: Plank Walk
    Round Three: Lunge Walks
    Round Four: Forward Straddle Hops

    All rounds involved a partner pulling on the band while the other man goes across the parking lot and back.

    To the side of the school for Exercise Two: Agility ladder
    Did a bunch of different football style drills on the ladder. Can’t remember what they are all called, but basically involve quick feet and stepping or jumping. I am guessing we did about 10 different variations.

    Exercise Three: Coupon Circuit – one man runs a lap around the parking lot. Other man does exercises with coupons, then switch:

    WWII Sit ups with medicine ball
    Shoulder Press with dumbells
    Upright Row with Kettlebell
    Flutter Kicks with Kettlebell hold

    To the back of the school for Exercise Four: Parachute Sprints.
    We strapped a parachute to our back and sprinted to edge of the school and back. Three rounds total.

    Back to the flag: Numbers, Names, etc. YHC took us out.

    Final thoughts: This was my first time posting at the Punisher – was glad to have Chum Bucket around to show me the ropes. Definitely a bit hotter at 6pm than 5:30am! The parachute appeared to be crowd favorite and I will definitely be bringing it back out.

    SOJ takeover rolls on………..

  • Holding Down the Fort

    A PAX of one enjoyed the ideal running weather before Rock N Roll. Completed the standard paved nature trail then back to the flag. Many of the worlds problems were solved.

  • I’m Still Standing

    10 strong at Rock N Roll this morning, including an FNG! Here is a brief summary for your viewing pleasure:

    Mosey to the tennis courts for Warm-Up
    Side Straddle Hops, Ukranian Soldiers, Helicopters, Cherry Pickers, Alabama Prom Dates, Freddie Mercuries, Hand Release Merkins AND High Knees, Butt Kicks, Karaoke all across the courts

    Exercise One: Tennis Court Perimeter
    Round one: Mississippi Side Lunges, Lunge Walk, MSL’s, Lunge Walk
    Round two: Broad Jump, Forward Straddle Hops, Broad Jump, Forward Straddle Hops.
    Round three: Bernie Sanders, Big Rig Jig, Bernie, Big Rig Jig
    Round Four (cool down): Raise the Roofs, Walking Arm Circles, Raise the Roofs, Walking Arm Circles

    Mosey back towards the road: Bernie Sanders and Side Shuffles mixed in.

    Exercise Two: Beside the dog park – Bear Crawl to the shed. Crab Walk Back.

    Exercise Three: Partner up for 20 count Boxing Cockroaches, 15 count PLT’s.

    Mosey to the picnic shelter for Exercise Four:
    50 Merkins, 50 dips, 50 WWII’s, 50 squats

    Exercise Five: Murder Gorillas along the hill by baseball field. At the end: 25 pole smokers.

    Exercise 6: 15 burpess plus 100 m sprint. 25 Bobby Hurleys plus 100m sprint.

    Back to the Flag for some LBC’s and Crunchy Frogs

    Numbers/Names/Announcements/Prayer Requests

    YHC took us out

    Final thoughts – What an awesome morning welcoming Benny to the SOJ clan. Great work by Heist bringing him on board. Benny is a transplant from New Jersey and huge Jets fan. The PAX were putting in some work today. Hardywood hit us with an energy boost after finally finding us near the tennis courts. It was great seeing Leap Year come back out – keep it up! Really looking forward to Shank’s Tae Bo themed workout at some point. Had a great group at Starbucks for some 2nd F as well.

    Enjoy the weekend! SYITG

  • Back in the Day

    It was throwback Thursday at the Forge this morning. 9 of SOJ’s finest joined the festivities. The following is a brief summary for your view pleasure:

    Massacre Start on the knolls – Big Rig Jig up the hills, Lunge Walk Across the tops, Crab Walk down

    To the parking lot for Warm-Up:

    SSH’s, Clapping Ukranian Soldiers, Jazzercise, Mummy Kicks, Apple Bottom Poppers, Hand Release Merkins, LBC’s.

    Through the parking lots: Mario Jumps, Bernie Sanders, Side Shuffles, High Knees.

    Exercise One: Mt. Chaplain
    On the ascent: Parking lot 1 – 2 burpees, 10 Mountain Climbers. Parking Lot 2 – 3 burpees, 10 Mountain Climbers. Follow pattern for all parking lots. On the descent, start with 2 burpees, 10 mountain climbers and work your way up. 2 rounds total.

    Mosey towards the back of the high school stopping for a CHALLENGE: 100 jump squats.

    Exercise Two: Murder Gorilla Zig Zags:
    5 count Bear Crawl, 5 murder gorillas to the side, repeat across the field.

    On the way back to the flag: Tooth Fairies up the double staircase.

    Walking Arm Circles, Walking Lt. Dans, then mosey back to the flag.

    2 minutes of Monkey Humpers to wrap things up.

    Numbers/Names/Announcements/Prayer Requests

    YHC took us out

    Final thoughts: I was celebrating 4 years in F3 RVA today! It’s been an amazing time with many great memories and friendships. Broke out some exercises from the Q’s of Chaplains past. The best “back in the day” reference was definitely hearing about Dealer circa 1999.

  • The Real Twin Team

    With Big Rig making his first appearance at Twin Team, plans were scrapped, and we headed to the AO’s namesake hill. The following is a brief summary for your viewing pleasure.

    To the back of the school for Warm Up:
    Side Straddle Hops, Bruce Lee Punches, Cherry Pickers, Alabama Prom Dates, Freddy Mercuries, Various Broga Stretches.

    Lap around the school to pick up the Kettles.

    In route to Twin Team: Around the Worlds. Stop for Kettle LBC’s (25) and American Hammers.

    At the Bottom of the Hill: One Minute or so of the following:
    Mississippi Side Lunges, One Legged Bendovers (??), Halo’s, Curls.

    Exercise Two: Run up Twin Team hill. At each driveway, 10 plank jacks. On descent: 25 LBC’s at first driveway. Increase by 5 each driveway.

    Back Towards the Flag: Reverse Forearm Curls, Upright Hold.

    Numbers/Names/Announcements/Prayer Requests

    YHC took us out

    Final thoughts: We were reminded this morning of all the great workout areas at this AO, with Twin Team Hill being the highlight. Congrats to Big Rig on his anniversary and upcoming trip to Ocean City. Strong work by all and great mumblechatter this morning.