4 kettebellers and 4 runners made it out to the latest edition of the new and improved Twin Team. The sounds of the middle school dance filled the air, and a good time was had by all. Here is a brief summary for your viewing pleasure.
Mosey to the side of Bettie Weaver for moving no cadence warm-ups: Arm Circles, Helicopters, High Knees, Butt Kicks, Bernie Sanders, Mummy Kicks, Hoppin’ Hillbillies, Appalachian Lunge Walks
Back to the Flag for Exercise One: Kettlebell/Dumbell,/Weight Circuit.
PAX rotate between the following stations: Tricep Extension, Flutter Kicks, Upright Row, American Hammers, Goblet Squats, Curls, Lawnmower Pulls, run around parking lot. We finished roughly 3 circuits.
Exercise Two: 25 count exercise w/ kettle bell followed by around the worlds to Last Call’s car and back. Completed the following: WWII sit ups, Heels to Heaven, Merkins, Overhead Lift, Reverse Forearm Curls.
Runners got in 5.
Numbers/Names/Announcements/Prayer Requests.
YHC took us out
Final Thoughts: Strong work by the PAX this morning. Florence wore a 30 lb pack for the duration of the workout – what a stud. Great seeing Footloose and Last Call sampling the Kettle Bell workout. Last Call was contemplating going shirtless the rest of the day. Highlight was definitely hearing the classic Bell Biv Devoe song during COT.
The time was six o’clock on the Swatch watch
No time to chill, got a date, can’t be late
Hey, the girl is gonna do me
Move to the Jacuzzi, ooh, that booty
Smack it up, flip it, rub it down, oh, no!!
Author: Chaplain
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Do Me
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Who Ordered the Sampler?
3 strong at the latest edition of the early morning OTB beatdown affectionately known as the Graveyard Shift. The air was filled with excitement, and the remnants of Big Rig’s dinner. The following is a brief summary for your viewing pleasure:
Mosey to the front of the school for Warm-ups:
SSH’s, Apple Bottom Poppers, Arm Circles, Helicopters, Mummy Kicks, Ukranian Soldiers. Lap around the bus loop with high knees, butt kicks, Bernie Sanders, Side Shuffles.
Exercise One: Upper Body Sampler – 10 burpees., 20 Jerkins, 30 Dips, 40 Carolina Dry Docks.
Mosey to the back of the school for the Ab Sampler: 20 WWII’s, 30 Flutter Kicks, 40 LBC’s, 50 Alabama Prom Dates.
To the parking lot for the Leg Sampler: 20 jump squats, 30 Lt. Dan’s, 40 Copperhead Squats, 50 calf raises x 2. Also known as 100.
Excercise Two: Curb Walk between the light poles
Exercise Three: 4 corners, prostitute style – 10 Hand Release Merkins, 20 Heels to Heaven, 30 Mountain Climbers, 40 Monkey Humpers.
Back to the Flag for Numbers/Names/Announcements.
YHC took us out
Final Thoughts: Appreciate Florence and Big Rig getting out here on a wet and gloomy morning. Strong work by all! Lots of prayer requests going around the group – make sure to reach out to your fellow PAX members. -
The Legend of Crab Mountain
10 strong for another round of fitness, fellowship, and flagellation that we call The FORGE. Here is a brief summary for your viewing pleasure:
Massacre Start – Plank walk on the upper hill, switch to decline plank walk for the latter portion.
Warmarama: SSH’s, Helicopters, Mummy Kicks, Hillbillies, Alabama Prom Dates, LBC’s.
Mosey to the base of Mt. Chaplain for Exercise Two:
11’s – run up hill, crabwalk down. Crab cakes and Hand Release Merkins.
Exercise Two: Broke Back Railing indigenous people’s run. Man in the back does 10 jump squats. PAX worked their way down the sidewalk going under each section of the rail.
Exercise Three: Ab run with stops at each light for 25 count exercises. PAX choice! Mountain Climbers, WWII sit-ups, Starfishes, Rosalita Dips, Freddy Mercury’s, Flutter Kicks, Heels to Heaven, Side LBC’s, Elbow Plank (one minute).
On the way back to the flag: Bernie Sanders, Squatting Side Shuffle (x 2), high knees, butt kicks between light poles.
Numbers/Names/Announcements/Prayer Requests
DTH took us out
Final thoughts: Strong work by all this morning! Enjoyed meeting Flywheel and seeing Swamp Donkey back out. Lots of great mumble chatter throughout. Hope to see everyone on Saturday for the Frozen Triangle! -
Journey to the Far East
6 strong, including an FNG, at the latest edition of the Bermuda Triangle. Here is a brief summary for your viewing pleasure.
Mosey to the school basketball court for Warmarama:
SSH’s, Ukranian Soldiers, Bruce Lee Punches, Apple Bottom Poppers, Shoulder Taps, Alabama Prom Dates, LBC’s
AND Mario Jumps, Bernie Sanders, Karoake (x 2), Lunge Walk, Appalachian Lunge Walk all across the court.
Back to the park for Exercise One:
Indigenous People’s Pole Smokers: PAX do Pole Smokers, Man in the back breaks off and does 5 Merkins, then runs to the front. Worked our way to the parking lot.
Exercise Two: Man Harmers – 10 SSH’s, Forward Straddle Hops across parking lot, 20 SSH’s, repeat pattern up to 70
To the Football field for Exercise Three:
Bear Crawl to the 50, then crab walk to the End Zone. On the return, Lt. Dans and Broad Jumps.
Exercise Four: Triple Check. Run length of football field and back, Hand Release Merkins, Jump Squats
Back to the flag for one minute of Monkey Humpers.
Numbers/Names/Announcements
YHC took us out
Final thoughts. It was great welcoming Flyhalf to the group. Flyhalf is a Rugby player. His position: Flyhalf. That’s how we do it ’round these parts. I enjoyed posting at Bermuda Triangle for the first time – great AO with lots of areas to work in. Excited to see this thing grow and serve the Chester area. -
Can It Be Done?
3 men were able to confirm that it can, in fact, be done. Here is a brief summary for your viewing pleasure:
To the basketball court for Warm-Ups:
Ukranian Soldiers, Helicopters, Hillbillies, Plank Jacks, APD’s
AND Mario Jumps, Bernie Sanders, Karaoke x 2, Mummy Bernies, Hoppin’ Hillbillies across the court.
Mosey to Twin Team, making a pit stop for 20 Heels to Heaven.
Exercise One: Twin Team Ascent. Get to the top of the hill using a combination of Bear Crawl, Crab Walks, Lunge Walks, Broad Jumps. PAX did whatever worked best for them.
Exercise Two: Twin Team Descent. Stop at every mailbox for 20 count ab exercise of your choice.
Exercise Three: Triple Check. Running, Squats, SSH’s.
Back to the flag for Numbers/Names/Announcement
YHC took us out
Final thoughts: Enjoyed catching up with Greenbow and Doozy this morning. Strong work by all! SOJ appears to have been decimated by vacations, COVID, and fartsacking this week (myself included). Convergence and Doozy Q number 100 is tomorrow morning. I am honored to have been part of a fair amount. -
What is a Female Bull Called?
7 Bootcampers and 5 runners gathered on the mean streets of Midlo for the latest edition of Source of Truth. Here is a brief summary for your viewing pleasure:
To the tennis courts for Warm-Up:
Side Straddle Hops, Ukranian Soldiers, Bruce Lee Punches, Helicopters, Hand Release Merkins, Alabama Prom Dates
AND Mario Jumps, Butt Kicks, High Knees, Karaoke x 2, Lunge Walks, Bernie Sanders across the courts.
Mosey to the back of the school for Exercise One: Team Abs vs. Team Run
Team Run to the intersection and back, Team Abs does exercises for the duration. Then switch.
3 rounds: LBC’s, WWII Sit-ups, Flutter Kicks were the exercises.
To the track for Exercise Two:
Plank Walk Down the length of the football field, switching sides at 50-yard line.
Across the width of the field: Broad Jumps, then Appalachian lunge walk back.
Exercise Three: Running Circuit
Back stretch of track, run at 25%, 50% around curve, 100% up the grass hill. Completed two rounds.
Back to the Flag for one minute of Monkey Humpers
Numbers/Names/Announcements
YHC took us out
Final Thoughts: Bootcampers were looking strong this morning! Mudslide’s tales from the Florida obstacle race inspired the backblast title. It has been great seeing Footloose post on a regular basis. Runners got in 5! -
No Upper Body Needed
3 strong at the early morning gathering that we like to call the Graveyard Shift. A brief summary for your viewing pleasure.
Warm up lap, then SSH’s, Ukranian Solders, Helicopters, Arm Circles, Hillbillies, LBC’s AND Karoake x2, Lunge Walk, Mummy Kicks, Mummy Bernies, Appalachian Lunges across the parking lot.
Exercise One: The Ab 2 Mile
3 laps around the perimeter of the park, stopping for 25 count exercises after each one: Heels to Heaven, Side LBC’s (25 per side), Flutter Kicks. According to Big Rig, each lap is around .7 miles.
Exercise Two: Triple Check
Crab Walk to the pole, run back
Alabama Prom Dates
American Hammers
Run a lap around parking lot, then assorted plank exercises.
Numbers/Names/Announcements/Prayer Requests
Final thoughts: YHC was hurting a bit from the night before and took virtually all of the upper body exercises out of the workout. That is definitely one of the advantages of grabbing the Q. Lots of great college football talk. Although we all pull for different teams, there was universal agreement that Jim Harbaugh is a douche. -
Kettlebells: Holy Roller Edition
3 PAX posted for an end of the day K-Bell workout on church grounds. A brief summary for your viewing pleasure:
Warm-Up: Lap around the facility, stopped at various points for exercises: SSH’s, Don Quixote’s, Helicopters, Alabama Prom Dates, Plank Jacks, Arm Circles.
Exercise One: 4 corners (prostitute):
10 x WWII sit-ups with lift
20x Upright Rows
30x Lawnmower Pulls (alternate sides)
40x Flutters with overhead hold
Exercise Two: Out and backs with the kettle’s
– Around the Worlds
-Reverse Forearm Curls
-Upright Hold
Exercise Three: Triple Check
-run to the bottom of the hill and back
-Tricep extensions
-Goblet Squats
Back to the Flag for Numbers/Names/Announcements
YHC took us out
Final Thoughts: It was great to see Fresh Prince making a return appearance. The workout was designed to be somewhat leg injury friendly with no sprints, jumps, or things of that nature. Our plan is to potentially meet weekly from 8-845 pm at this location. Feel free to join! On the ride home, YHC realized that I had to Q another workout in approximately 7 hours. -
Truck Talkin’
Big Rig and I hit the streets early on Saturday morning. Missed the memo that Rock N Roll was going to be “leg day.” Enjoyed catching up and getting some miles in.
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Mystery B Don’t Sweat the Technique
Three certainties in life: death, taxes, and a holiday Mystery Box appearance at the FORGE. 5 men came to see what our enigmatic friend had in store. A brief summary for your viewing pleasure.
Mosey to the elementary school for Warm Up: SSH’s, Arm Circles, Ukranian Soldiers, Alabama Prom Dates, High Knees, Butt Kicks, Karaoke x 2.
Mosey to the back of the school for the Mystery Box Workout:
One man pulls an exercise from the box, grabs medicine ball, and runs to Forest Hill Avenue and back. PAX perform that exercise for the duration. Rinse and repeat.
Bearpees
Carolina Dry Docks
Hand Release Merkins
(S)Crunchy Frogs
Broad Jumps
Crab Walk
American Hammers
Side Straddle Hops
Crab Cakes
Lt. Dans
Mountain Climbers
Jump Squats
Hello Dollies
Back to flag – 2 minutes of Monkey Humpers to close out.
Numbers/Names/Announcements
YHC took us out
Final Thoughts: Mystery Box was bringing the heat today! YHC was merely there to assist. Appreciate all who came out. I think the Mystery Box Playlist received mostly positive feedback with a few controversial choices. Strong mumble chatter highlighted by Bone Thugs talking about “Sucker MC’s.”