Author: Chaplain

  • Mystery Box World Tour

    YHC and the enigmatic container of exercises made a rare West End appearance. We had a strong crew of 7 ready to put in some work. The following is a brief summary for your viewing pleasure:

    Mosey to the front of the school for Warm-up:
    Side Straddle Hops, Ukranian Soldiers, Arm Circles, Alabama Prom Dates AND
    Butt Kicks, High Knees, Mario Jumps, Broad Jumps, Lunges, Bernie Sanders all across the parking lot.

    To the track: Cranked up the Mystery Box MiXXX and completed the standard workout:

    One man pulls a card from the box and announces an exercise. They run with medicine ball to the top of Heartbreak Ridge and back while the PAX perform that exercise.

    Completed the following:
    Bearpees, Crawl Bear. Heels to Heaven, WWII Sit ups, Incline Pushups, Broad Jumps, Lt. Dans, American Hammers, Hand Release Merkins, Carolina Dry Docks, Side Straddle Hops, Plank Walk, Crunchy Frogs.

    Back to the Flag: Finished with a Monkey Humper burnout – approximately two minutes.

    Numbers/Names/Announcements/Prayer Requests

    YHC took us out

    Final Thoughts: Had a great time heading to Heartbreak Ridge and seeing some new people, and those I have not worked out with in awhile. Strong work by all! Mystery Box was dishing out some punishment with a couple back to back arm or ab exercises. I heard that Brick may have spared us from burpees on the last round.

  • 0.0 Graveyard Shift Edition

    With Big Rig nursing a knee injury, we decided to break out the kettlebells. A no running workout was promised and delivered. Here is a brief summary for your viewing pleasure:

    Warm Up: Don Quixote’s, Clapping Ukranian Soldiers, Arm Circles, Helicopters, Hillbilly’s, Suzanne Sommers, Alabama Prom Dates, Raise the Roof’s, Walking punches.

    Exercise One: 4 Corners
    10 Lawnmowers on each arm
    20 Upright Row
    30 2 ct. American Hammers
    40 Goblet Squats.

    After the last corner, reverse and do the same pattern back.

    Exercise Two: Wall Sits with various exercises
    Up Downs, Forearm Curls, Overhead Press, Side to Sides, Calf Raises

    Exercise Three: Self guided Triple Check
    20 WWII sit ups with lift
    20 around the Worlds
    Crab Walk across the parking lot

    YHC took us out

    Final Thoughts: Enjoyed hanging with Big Rig this morning. I had actually done this workout a couple of years ago with Don Draper when he was coming back from a running injury. Checked out the backblast last night and repeated.

    SYITG

  • The Traveling Kettlebellers

    5 men gathered at Bettie Weaver Elementary for another round of fitness and fun that we call Twin Team. The following is a brief summary for your viewing pleasure.

    To the parking lot for warm-up: Don Quixote’s, Arm Circles, Helicopters, Shoulder Stretches, Dead Man Hang, Plank Jacks, LBC’s.

    Grab the Kettlebells and head across the baseball field. Shoulder Shrugs, and Around the worlds across the field.

    At the parking lot: 25 WWII situps with lift

    Towards the Track: Reverse Forearm Curls, Upright hold until we get to the track.

    Exercise One: The Kettlebell Mile
    4 laps around the track. After each lap: 25 upright rows, 25 squats, 25 American Hammers (2 count).

    Exercise Two: Striders and Kettlebells.
    2 100m Striders – 50 bench press
    2 100m Striders – 40 calf raises
    2 100m Striders – 25 lawnmower pulls (each arm)

    Back towards the flag: Upright carry, overhead carry, reverse forearm curls, 50 LBC’s with kettle, Around the Worlds during the trek.

    Numbers/Names/Announcements/Prayer Requests

    YHC took us out

    Final Thoughts: Strong work by the PAX on what I advertised as a “hybrid workout.” Rosie made a fair point that pretty much every workout qualifies as a hybrid. Sounds like there are a lot of cool events coming up – check Slack for details. As always, it was an honor to lead.

  • Australian Snow Day

    9 strong for the latest round of The FORGE, including 2 young whippersnappers. A brief summary for your viewing pleasure:

    Mosey to the lower circle for warm-up:

    SSH’s, Mummy Kicks, Ukranian Soldiers, Helicopters, Apple Bottom Poppers, Mario Jumps, Karaoke (x2), Bernie Sanders, Lunge Walk.

    Back toward the school, stopping at every other light pole for PAX called ab exercises: WWII sit-ups, Flutter Kicks, Crunchy Frogs, Cross Leg Raises. May have missed a few – all 25 count.

    Exercise One:
    7 rounds of the following: 5 burpees, 10 Australian Snow Angels, 15 X-jumps, 20 line jumps (double count). Sprint up the base of Mt. Chaplain, jog back. 7 proved to be more than enough!

    Exercise Two: Merkin 4 Corners
    -10 Chuck Norris, 20 Hand Release, 30 Wide Grip, 40 regular Merkins

    Exercise Three: Triple Check with runner, dips, and LBC’s.

    Back to the flag for Numbers/Names/Announcements

    Dealer took us out

    Final thoughts: Definitely a looked-good-on-paper type of workout. Appreciate everyone pushing through! It was great to see Posey and Animal working out before school – much respect to them. SYITG

  • Pay Attention

    An enthusiastic group of 10 at Rock N Roll this morning, including 2 FNG’s! Post workout polling indicated that a good time was had by all. Here is a brief summary for your viewing pleasure.

    To the basketball courts for Warm-Up (extended version):

    SSH’s Ukranian Soldiers, Bruce Lee Punches, Wilson’s Wife, HR Merkins, LBC’s, Alabama Prom Dates, Dead Man Hang.

    Across the Court: Lunge Walks, Lt. Dans, Broad Jumps, Hero Broad Jumps, Appalachian Lunge Walks, Jumping Herpees, Forward Straddle Hops, Mummy Kicks, Mummy Bernies, Butt Kicks, High Knees. I may have missed a few

    Exercise One: Indigenous People’s run. Man in the back does two burpees, then runs to the front. We made our way to the back of the park.

    Exercise Two: Partner up for 20 partner leg tosses, 20 boxing cockroaches, 10 boo-ya merkins

    Mosey to the Exercise equipment: Upper body circuit
    5 pull ups, 10 burpees, 20 merkins, 30 dips, 40 monkey humpers.

    To the Halfpipe:

    On way down, crab walk. 75 Bobby Hurleys at the bottom. On the ascent: Reverse crab walk

    To the dirt trail: Indigenous People’s Bear Crawl up the hill. Man in back does 10 SSH’s.

    Back to the halfpipe:
    Crab rolls down, 50 Copperhead Squats at bottom, WWII Bear Crawls on way up.

    Mosey to the hill: Divide into 2 groups: One sprints up hill, other does ab exercises: Box Cutters, and Penguins were called by the PAX.

    Back to the Flag for Names/Announcements/Prayer Requests

    Florence took us out

    Final thoughts: It was a great day welcoming Johnny Cage and Counterfeit into the group. Both have interesting backstories that they can tell you all about. They held their own! Amongst the many highlights of the day was Florence getting chastised by a dog walking Karen. Classic.

  • Bathroom Tales

    4 Kettlebellers and 3 runners at the latest edition of Twin Team. Here is a brief summary for your viewing pleasure.

    Mosey to the back of the school for Warm Ups:
    Side Straddle Hops, Mummy Kicks, Helicopters, Apple Bottom Poppers, Suzanne Sommers, Alabama Prom Dates AND Lt. Dans plus Appalachian Lunge Walks across the basketball court.

    Bonus: Several minutes of Florence style wall sits

    Exercise One: 4 Corners (Prostitute) with Kettlebells:
    10 WWII situps with lift, 20 Bent Over Row, 30 Lawnmower Pulls, 40 flutter kicks holding Kbell.

    Exercise Two: Hill Circuits
    1. Bear Crawl up hill, 25 Bench Presses, run down, sprint up, 50 squats.
    2. Bear Crawl, 30 upright row, run down, sprint up, 50 calf raises.

    3. Bear Crawl, 20 one handed kettlebell merkins, run down, sprint up, 25 American Hammers
    3. Bear Crawl, 30 overhead press, run down, sprint up, 40 reverse arm curls.

    Around the worlds back to the flag. Runners returned.

    COT with Don Draper taking us out.

    Final thoughts: Strong work by all this morning! Lots of stimulating conversation amongst the kettlebellers.

  • No Plan This Morning

    YHC joined the Graveyard Shift regulars and was greeted with the chance to run the show. I dug deep into my bag of tricks and managed to pull together a rather basic workout. Here is a brief summary for your viewing pleasure.

    Mosey to the front of the school for warm-ups: Don Quixote’s, Helicopters. LBC’s, Cherry Pickers, Bruce Lee Punches, Squatting Roof Raisers.

    Exercise One: Double Triple Check – Runner does a lap around the circle, other PAX do exercises: Dips, WWII sit ups, Copperhead Squats. Two rounds of each.

    Exercise Two: The Challenges
    300 LBC’s
    100 Jump Squats
    60 HR Merkins all on your own

    Exercise Three: Florence Style Wall Sitters – hold position for approximately two minutes

    Back to the flag doing arm circles and a couple other things.

    Names/Numbers/Announcements/Prayer Requests.

    YHC took us out.

    Final Thoughts: Always kind of fun/challenging to make up a workout on the fly. Much respect to Florence who was modifying and doing what he could with hip injury. Big Rig continues to be the early morning hero.

  • Honk 4 Humping

    5 strong at the eastern edge of the SOJ empire. Here is a brief summary for you viewing pleasure:

    Mosey to the back of the school for Warm Ups:
    SSH’s, Ukranian Soldiers, Arm Circles, Helicopters, Hand Release Merkins, Suzanne Sommers, Freddie Mercuries, Alabama Prom Dates AND High Knees, Butt Kicks, Karaoke, Bernie Sanders, all across the parking lot.

    Exercise One: Ladder of Death
    20 Burpees
    40 HR Merkins
    60 WWII Sit-ups
    80 Jump Squats
    100 Moroccan Night Clubs

    -In between each exercise, run to the dumpster and back.

    Exercise Two: Monkey Humper Ring of Fire – Runner weaves through the row of cones, runs back.

    Exercise Three: Ab Adventure Tour – Ran through various corners of the park, stopping periodically for Ab exercises

    50 two count American Hammers
    30 Pole Smokers
    100 LBC’s
    75 Flutter Kicks
    20 Partner Leg Tosses – I may have missed a few

    Run a lap around the parking lot until time is called.

    Names/Numbers/Announcements

    Final Thoughts: Great catching up with everyone this morning! Monkey Humpers are ALWAYS a neighborhood crowd favorite and great recruiting tool.

  • Could We Crawl Faster with Cocaine?

    YHC and the legendary Big Rig posted at the Graveyard Shift for another round of early morning fun. The following is a brief summary for your viewing pleasure.

    Run to the back of the school for WarmUp:
    SSH’s, Arm Circles, Raise the Roofs, Apple Bottom Poppers, Mummy Kicks.

    To the school entrance for Exercise One:
    One man does WWII sit ups, other runs a lap around the bus loop. 5 rounds total.

    To the Big Hill for Exercise Two:

    From one side of the hill to the other: Bear Crawl up, Broad Jump to side x 5, Crab walk down.

    Exercise Three: Victory Hill (Sprint up hill ) until time is called. I believe we finished 5 sets

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

    YHC took us out

    Final Thoughts: Strong work on a cold and rainy morning. Appreciate Big Rig for his consistency and hard work. Prayers to our fellow Graveyard worker Florence, who is dealing with a hip injury.

  • Morning Wood Triple Check

    The Morning Wood faithful divided up on this chilly morning. Shank and I completed the usual paved nature trail. Did not realize that Mudslide was trailing us until we got back to the flag. Guess we were just running too fast. Florence and Footloose got an early start and rucked to points unknown. Great warm-up before Mudslide’s brutal beatdown. I enjoyed hanging with Shank and hearing about his journey from Brooklyn to Richmond.