Author: Chaplain

  • 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

  • Wednesday Nights are Alright for Moroccan Nightclubbin’

    8 PAX, including two young guns, gathered for the latest edition of The Crossing. With no Wednesday night activities at WEAG, we had the place to ourselves. The following is a brief summary for your viewing pleasure:

    Mosey around the parking lot to loosen up. Mixed in some Bernie Sanders for good measure. Stopped back at the flag for Warm-up:

    Don Quixote’s, Bruce Lee Punches, Cherry Pickers, Suzanne Sommers, Pickle Pounders, LBC’s, Flutter Kicks, Hello Dollies.

    To the Big Parking Lot for Exercise One:

    Modified Beast; Round One: 5 Hand Release Merkins per stop
    Round Two: 10 V-ups
    Round Three: 15 Bobby Hurleys
    Round Four: 20 Freddy Mercuries
    Round Five: 25 Moroccan Nightclubs

    *Sprint across the Parking Lot

    Exercise Two: Clockwork Merkins on the Hill
    Exercise Three: Various Inverted Sit-ups: 25 count of LBC’s, Flutter Kicks, Heels to Heaven, American Hammers, reverse Mountain Climbers (50).

    *Sprint back across the parking lot.

    Back to Flag and finished off with a ring of fire: various exercises.

    Final Thoughts: Great crew at the Crossing this evening! The fellas were putting in some work. Fergie will be doing his VQ at Dogpile on Saturday. 5 year FORGE celebration tomorrow. Lots of ruck talk, as usual. Respect to my younger 2.0’s for posting for the second time this week.

  • We Call These Coupons

    An eclectic crowd of 17 gathered at WEAG for the last edition of The Crossing. 70 degrees plus and sunny made for a great time. The following is a brief summary for your viewing pleasure:

    Mosey around the parking lot, mixing in some Bernie, Side Shuffles, Butt Kicks, and High Knees

    Circle Up for the following: Copperhead Squats, Ukranian Soldiers, Don Quixote’s, Freddy Mercuries, Hello Dollies and Hand Release Merkins.

    To the curb for Hillbillies, Broad Jumps, Knee Pulls, Broad Jump Burpees, Lt. Dan’s, and Mario Jumps.

    Exercise One: Coupon Circuit.

    We had 17 stations, runner carried a ruck pack and ran to the front of the church and back. When they returned we rotated stations.
    1. Runner with Ruck
    2. Bear Crawl up hill
    3. Plank Jacks
    4. Kettle Bell Squats
    5. Agility Ladder (do whatever you want)
    6. Burpees
    7. Upright Row with Kettle Bell
    8. Hand Release Merkins
    9. American Hammers
    10. Jump Rope
    11. Dips on the curb
    12. WWII Situps with Medicine Ball
    13. Tricep extension with dumbbell
    14. Heels to Heaven
    15. Pick up YOKO and walk around or do something
    16. Jump Squats
    17. Forgot one

    We managed to make it through all 17 stations as time was called.

    Numbers/Names/Announcements/Prayer Request

    YHC took us out

    Final Thoughts: Great group tonight! Really enjoyed seeing some PAX who hadn’t been out in awhile. We have a great core of new members (Duracell, White Water, Birdman, Biodome, Barista and others) who continue to post regularly. Keep it up! It was also nice to see Cookie roll up from the Deep South. We managed to get our Lead Pastor (Shane/Stress Test) to try the group out for the first time! He was looking strong, but will have to be consistent if wants to keep up with his son (Birdman). Hoping that he will inspire others to give it a try.

    SYITG

  • Shipwrecks, Speed Humping, and Other Amazing Tales

    7 strong at the latest edition of Twin Team. The PAX craved Dead Man Hang, but none was provided. Here is a brief summary for your viewing pleasure:

    Mosey to JRHS for Warm Up:
    Side Straddle Hops, Ukranian Soldiers, Mummy Kicks, Alabama Prom Dates, Bear Crawl, Crab Walk, Lunges, Broad Jumps

    To the Side Road for Exercise One:
    PAX run up the road, stopping at various points for exercises, then run back
    Round 1: 25 Werkins, 50 Dips, 75 Shoulder Taps, 100 Arm Circles
    Round 2: 25 WWII sit ups, 50 Hello Dollies, 75 Flutter Kicks, 100 LBC’s
    Round 3: 25 Lt. Dans, 50 Calf Raises, 75 Toe Taps, 100 jump squats

    Exercise Two: On the hill by Baseball Field: Murder Gorillas – out and back

    Mosey to the playground for 25 Hanging Leg Raises, 100 Gorilla Humpers.

    Back towards the flag: Stop for 25 incline merkins and 25 V-ups.

    Names/Numbers/Announcements/Prayer Requests

    YHC took us out

    Final thoughts: Great crew this morning with some lively mumblechatter and wild stories……….Too much to include in the backblast. Everyone was looking strong today – and it was confirmed that Bullseye is still alive.

    SYITG

  • Goose Poop Ice Slide

    At 5:30 AM, we fired up the FORGE once again. Post-workout surveys suggest that a good time was had by all………………..The following is a brief summary for your viewing pleasure:

    Mosey to the Courtyard of the Damned for Warm-Up:

    Ukranian Soldiers, Ski Jumps, Apple Bottom Poppers, Pickle Pounders, West Virginia Prom Dates

    To the Ampitheater for Exercise One: Wall Climber Burpee on Step One, then run to the bottom of the hill and back. Wall Climber Burpee on Step One and Two, then run…………..repeat pattern until you get to the top.

    Exercise Two: Incline Ab Challenge

    25 WWII’s, 25 Heels to Heaven, 25 Flutter Kicks. 25 V-Ups. Threw in 25 decline HR Merkins for good measure.

    Mosey to the summit of Mt. Chaplain for Exercise Three:

    On the descent: Crab Walk the hills/grass, Lt. Dan’s across parking lot

    Exercise Four: Ring Around the Toadie – Frog Jump around the perimeter of the parking lot. Asking the PAX to face the same direction throughout proved to be a bridge too far.

    Back towards the flag: Stop on the hill for Incline Ab Challenge #2:

    25 LBC’s, 25 Freddy Mercuries, 25 American Hammers, 25 Hello Dollies. Finished off with 25 Decline Werkins

    A couple of Hill Repeats near the upper parking lot, and time is called.

    Numbers/Names/Announcements/Prayer Requests

    Final Thoughts: The PAX were able to overcome many challenges today. The warm-up area was definitely a little sus. In addition, Wedding Singer and NTB nearly choked themselves out on the Goose Poop Ice Slide. But, in true F3 fashion, we were able to power through. It was great seeing Gaston back out – also shout out to L Woods who continues to post regularly. Lot of Rucking options coming up, and the Murph at Twin Team tomorrow. Do yourself a favor and check Slack for details.

    SYITG

  • Bread + Butter

    14 strong for week 2 of The Crossing……….the WEAG parking lot will never be the same. Here is a brief summary for your viewing pleasure:

    On the grass hill: Bear Crawl, Crab Walk, lunge walk, Bernie Sanders while we collect a few stragglers.

    To the upper lot for Warm up: SSH’s, Hillbillies, Helicopters, Alabama Prom Dates, Freddy Mercuries, Shoulder Taps

    Exercise One: 4 Corners (Prostitute)
    10 Hand Release Merkins
    20 Jump Squats,
    30 LBC’s
    40 double count Mountain Climbers

    Mosey to the other side of campus for Exercise Two: Dora
    50 Merkins, 100 squats, 200 Flutter Kicks – runner goes around the island and back

    Mosey back towards the flag, stopping for Partner Exercises
    Boxing Cockroaches, BooYah Merkins, BooYah Burpees

    BTTF for some Dead Man Hang for a minute or so

    Numbers/Names/Announcements/Prayer Requests

    Meatball took us out

    Final thoughts: Great to see a number of first/second timers come back out this week! I tried to primarily stick to the basics so that our newer members can learn the F3 lingo. Always fun to break out APD’s and Prostitutes for the church folk. There is a rumor of an NTB Q next week – come check us out!

  • Exploring New Ground: Brett Saberhagen Edition

    With the names of mid-1990’s MLB all stars filling the air……..22 strong hit the streets of Rockwood Park. The following is a brief summary for your viewing pleasure:

    To the Basketball Courts for Warm-Up:

    Ukrainian Soldiers, Monkey Love Makers, Helicopters, Mummy Kicks, Alabama Prom Dates, Freddy Mercuries, Hand Release Merkins.

    On the baseline for Butt Kicks, High Knees, Karaoke, Jumping Herpees, Bernie Sanders.

    Mosey to the Side Road and partner up:

    Partner one crab walks – partner two runs to the sign and back, then takes over crab walking. Greatly underestimated how long that road is.

    Mosey up to Hull Street and gathered the PAX. One the way back – Gorilla Munch (??), Walking Lt. Dan’s, 75% Sprint.

    Cut through the woods to the area behind the Dog Park for a Triple Check: Run to the fence, Bernie Back – Jump Squats – Heels to Heaven.

    Beside the Dog Park: Another 75% Sprint;

    Mosey to the Nature Trail, stopping at the Picnic Shelter: Dip Challenge. PAX does dips until someone hits 100 (Mudslide).

    Run up the trail – stopped and did a Ponch style bear Crawl through a large mud patch.

    Mosey down the trail to the Lake. Polar Bears back up the trail to the paved path.

    One the way back, stop for Carolina Dry Docks Challenge. Dry Docks until someone hit 100 (Hermie).

    75% Sprint up the parking lot. Mosey back to the basketball court.

    3 minutes of Monkey Humpers until time is called.

    Numbers/Names/Announcements/Prayer Requests

    Hardywood took us out with some powerful words.

    Final thoughts:

    What a great morning! Amazing weather and lively mumblechatter. Hardywood was in the zone today. We welcomed a Downranger from Kansas City (Never2Late) who did the workout with no shirt – what a stud. Welcome anytime!

    Lots of events coming up including Grow Ruck and related training; and The Frozen Triangle. As always – check Slack for details.

    SYITG

  • Ice Road Trekers

    A veritable who’s who of F3RVA gathered for the latest edition of Twin Team. Freezing temperatures were quickly elevated to a comfortable 70 degrees. Here is a brief summary for your viewing pleasure:

    Mosey to the basketball court for Warm Ups:

    Side Straddle Hops, Helicopters, Don Quixote’s, Apple Bottom Poppers, Alabama Prom Dates.
    Across the court: Mario Jumps, Bernie Sanders, Karaoke, Appalachian Lunge Walks, Walking Leg Pulls (??)

    To the playground for Exercise One: Mini Murph

    5 rounds of 5 chin-ups, 20 Incline Merkins, 30 Squat Pulses, run to the end of the field and back.

    Mosey to JRHS parking lot for Exercise Two: Triple Four Corners

    Round 1: 25 Hand release Merkins, 25 WWII situps, 25 Jump Squats, 25 Shoulder Taps
    Round 2: 50 Bobby Hurleys, 50 Heels to Heaven, 50 Mountain Climbers, 50 APD’s
    Round 3: 100 LBC’s, 100 SSH’s, 100 calf raises, 100 Monkey Humpers.

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

    Final Thoughts:

    Had a nice turnout out at Twin Team including some PAX I hadnt crossed paths with in awhile. It also felt great to get back on the Q sheet after slacking off during the holiday season. Strong work by all! Lots of rucking conversations – hope to see everyone out this weekend for Grow Ruck training

    SYITG