Author: Chaplain

  • The Hardest .4 Mile

    With no PAX to be found, House Party emerged from the gloom to save the day. The following is a brief summary for your viewing pleasure.

    Moving warm-up. Ran around the school and stopped at various locations for:
    Dips. Hoedowns, Side Straddle Hops. Hanging Leg Raises, Don Quixotes.

    Made our way to the Track for Exercise One:

    The Hardest Mile (practice edition)
    150 m lunge walk, 100m Bear Crawl, 50 m Broad Jump Burpees, 400 m Run.
    Good times!

    Exercise Two: Dora
    50 Merkins, 100 Pole Smokers, 200 squats. Runner ran up the bleachers, across, and back down.

    Mosey the long way back towards the flag. Stopped for a couple cool down exercises:
    Ukranian Soldiers, LBC’s, Side LBC’s.

    45 seconds of Monkey Humpers to close things out.

    Numbers/Names/Announcements/Pray Request

    Final Thoughts:

    General consensus is that the Hardest Mile is going to be very hard. You’re welcome. The big event will be on 12/30 pre-Rock N Roll. Had a great time hanging out with House Party. Really would have sucked doing this workout solo. Lots going on, so make sure you check Slack for details.

    SYITG

  • I Wanna Be Somebody

    6 PAX and one enigmatic container gathered at the F.O.R.G.E for another winter classic. The sounds of Last Call’s 1998 backpacking trip to Germany filled the air. The following is a brief summary for your viewing pleasure.

    Mosey to the elementary school for Warm Up:
    SSH’s, Bruce Lee Punches, Apple Bottom Poppers, Ukranian Soldiers, Hand Release Merkins, Alabama Prom Dates, Lunge Walk, Mummy Kicks.

    Mosey to lower parking for Exercise One: Mystery Box
    One man draws an exercise from the box, then totes the medicine ball to the top of the hill and back. PAX perform that exercise for the duration.

    Off the top my head:

    Hand Release Merkins, Dips, Pickle Pounders (elbow plank), Shurpees, Bear Crawl, Crab Walk, Appalachian Lunge Walk, WWII’s, Freddy Mercuries, Incline Merkins, Walking Arm Circles, Mountain Climbers, V-Ups, Jump Squats, May have missed a few

    Mosey back to flag for one minute of Monkey Humpers

    Numbers/Names/Announcements/Prayer Requests

    Last Call took us out.

    Final Thoughts: Mystery Box was definitely dishing out some punishment this morning. Couple of back to back to back upper body was tough. Great job by the PAX pushing through. Special shout out to Buggy who posted for the second time! Fiona appeared to crack the code on how to run with the medicine bell. Well done.

    SYITG

  • Ask and You Shall Receive

    5 men gathered at Bettie Weaver Elementary for the latest round of Twin Team. Senor Frog mentioned Twin Team hill; thus guaranteeing that we would be heading in that direction. A brief summary for your viewing pleasure……………..

    Mosey to basketball court for Warm-Ups – snuck up on the dude with the German Shepherd.

    LBC’s, Freddy Mercuries, Heels to Heaven, Hand Release Merkins AND Ukranian Soldiers, Hillbillies, Karaoke, Lunge Walks, Forward Straddle Hops, Mummy Bernies all across the court.

    To the side of the school for Exercise One:

    Indigenous Peoples Curb Walk: Man in the back does 10 incline merkins then runs to the front. We went out and back on the large island.

    To Twin Team Hill for Exercise Two:

    On the Way up: WWII Sit ups at each mailbox. Start with 5 and add 5 at each stop.
    Way Down: same pattern but Jump Squats.

    Exercise Three: Time Filler
    200 Monkey Humpers, 100 side LBC’s, 50 Merkins

    Back to the Flag

    10 SHurpees (SSH/burpee combo)
    100 meter sprint

    Numbers/Names/Announcements/Prayer Requests

    YHC took us out

    Final Thoughts: Great effort by the PAX this morning and excellent mumblechatter! Good seeing Meatball at TT for the first time – I had mentioned earlier in the week that we wouldn’t be doing much running – My bad. Some awesome SOJ and F3RVA events coming up – make sure to check Slack for details.

    SYITG

  • The Adventures of the Nipple Ring Posse

    With the upcoming race and ruck over the weekend, YHC had advertised a Recovery Day at Twin Team. No burpees, no hand release merkins…….but we still managed to put in some work. Here is a brief summary for your viewing pleasure:

    To the Circle for Warm up:
    Side Straddle Hops, Arm Circles, Imperial Walkers, LBC’s, Alabama Prom Dates, (S)Crunchy Frogs, Shoulder Taps.

    Mosey the long way to the Track. PAX got to call out a 50 count ab exercise: LBC’s while in route.

    At the track: 50 Flutter Kicks followed by a couple of Hundred Meter Leg warm-ups: Can Openers, Butt Kicks, High Knees


    2 x 200 meters. Jog the curve, Striders down the straight away.

    Appalachian Lunge Walk in between the sets, plus 50 WWII Sit ups.

    50 count Suzanne Somers (RIP)

    Mosey to the back of the parking lot: 7 hill repeats followed by 50 Peter Parkers. Bear Crawl up the last hill.

    Back to the Flag for 5 minutes of Broga: Focused on hips and hamstrings.

    Numbers/Names/Announcements/Prayer Requests

    YHC took us out

    Final Thoughts: Enjoyed the workout this morning! Doozy is running the full marathon tomorrow and Don Draper (and others) are in the half – good luck to all! There was also a lot of buzz about the Ruck for Food – see slack for details. The backblast title is kind of a long story………

    SYITG

  • Big Ballers

    With 4 PAX on hand, it was a perfect opportunity to steal a Big Data point. We played 4 on 4 full court basketball for 2 hours, rotating teams in and out. With a mix of teens, young adults and a couple dads; the competition was fierce. Already getting sore as I type up this backblast.



    SYITG

  • Divergent Paths

    The best thing about Morning Wood is that you can pretty much just do whatever you want. Big Rig got in some early miles (10 total) in typical Big Rig fashion. Florence and YHC joined for the latter portions of the run. House Party Rucked around the main road of the park. Mudslide and State Farm ventured to parts unknown. Touchdown shot baskets in the dark by himself. As is customary: a good time was had by all.

  • The Fence is Your Friend

    12 SOJ all-stars gathered in the chilly gloom for the latest edition of Rock N Roll. The following is a brief summary for your viewing pleasure:

    Mosey to the parking lot for Warmarama:
    LBC’s, Freddy Mercuries, Alabama Prom Dates, American Hammers, Dead Man Hang AND Forward Straddle Hops, Mario Jumps, Karaoke, Walking Knee Pulls, Mummy Kicks all across the parking lot.

    Mosey to the back of the baseball fence for Exercise One: 100 Chain Smokers. Stop when the first man hits 100 (Florence).

    To the Baseball Outfield for Exercise Two: 7’s (kind of like 11’s); Chicken Peckers and Donkey Kicks. Run along the outfield fence in between sets.

    Mosey to the back Parking Lot for Exercise Three:
    Triple Check – Run down the hill and back, Merkins, Jump Squats.

    To the Pull Up Bars for Exercise Four: Circuit – do in any order:
    10 Burpees, 20 Hanging Knee Raises, 30 Hand Release Merkins, 40 WWII Situps, 50 Dips.

    Back to the Parking Lot for Exercise 5: Crab walk across the parking lot.

    To the Flag for 2 minutes of Monkey Humpers

    Numbers/Names/Announcements/Prayer Requests

    YHC took us out

    Final Thoughts: Great group this morning! First time really feeling the fingers freezing – especially during the Chicken Peckers. We had a random Michigan fan pop in during the circuit and trash talk Big Rig. He did not appear overly interested in coming out for a workout, unfortunately. What I love about Rock N Roll is that it has developed an amazing core of PAX who are very consistent. As always, it was a great honor to lead. Happy upcoming birthday to POSH!

    SYITG

  • Deltoid Warriors

    8 PAX gathered at Huguenot High School for the latest edition of THE FORGE. The following is a brief summary for your viewing pleasure:

    Mosey to the warm up circle – at the first light do 1 hand release merkin. Add one HR merkin at each additional light. I believe there are 15 total.

    Warm up: Mummy kicks, Helicopters, Imperial Walkers, Australian Snow Angels, Heels to Heaven, Alabama Prom Dates.

    Mosey to the Great Wall of TryHard for Exercise One:

    Indigenous People’s Chicken Peckers – Anchor does a bear crawl to the front of the line.

    Exercise Two: Hillicide – Suicide style run up the hill with 4 stops. At the bottom complete 10 WWII sit-ups each time.

    Exercise Three: 300 toe taps (CSAUP)

    Exercise Four: Triple Check (with teams of 4): Bernie up the sidewalk beside Brokeback Railing, run down. Other exercises were flutter kicks and shoulder taps.

    BTTF for Numbers, Names, Announcements, etc.

    YHC took us out

    Final Thoughts: It was a great morning for a workout! The smell of a campfire appeared to drown out the normal sewage aroma on the hill. The PAX appeared hopeful when the gate to the track was inexplicably open…..but no flat ground was involved. Lots of a great mumblechatter – enjoyed catching up with everyone.

    SYITG

  • Source of Shoulder Fatigue

    While the runners searched for the elusive all downhill route, 8 bootcampers were ready to put in some work! The following is a brief summary for your viewing pleasure.

    Run to the far end of the school, mixing in some Bernie, Butt Kicks and High Knees

    Warm Up: Arm Circles, Jazzercise, Alternating Shoulder Taps, Freddy Mercuries, West Virginia Prom Dates, Mario Jumps, Karaoke (x2), Broad Jumps

    Exercise One: Ab Tour – run around the school and to the track; stopping for 25 Heels to Heaven, 50 American Hammers, 75 LBC’s, 100 Flutter Kicks.

    Exercise Two: Starting at the back of the football practice field: Bear Crawl to the track, Lt. Dan’s Across the football field, Tooth Fairies up the staircase. 150 side LBC’s to finish things off.

    To the tennis court for Exercise Three: 4 Corners (Prostitute style): Merkins edition.
    10 Hand Release Merkins, 20 Merkins, 30 Werkins, 40 Carolina Dry Docks

    Exercise 4: Victory Hill (hill repeats) until time is called.

    Back to the flag for 2 minutes or so of Monkey Humpers.

    Numbers/Names/Announcements/Prayer Requests

    YHC took us out.

    Final Thoughts: The Merkin 4 Corners is always tough, but the PAX were looking strong! My “crowd pleaser” description may have not have been 100% accurate. Lots of events coming up in SOJ – be sure to check Slack for details. We have a bunch of people dealing with serious medical issues and injuries – keep them in your prayers. It was a great honor to lead.

    SYITG

  • Some Agile MFers

    With ideal temperatures, 5 men gathered at Twin Team for another epic coupon themed beat down. The following is a brief summary for your viewing pleasure:

    Mosey behind the school for Warm Up:
    SSH’s, Ukranian Soldiers, Helicopters, Shoulder Taps, Alabama Prom Dates. To the Baseline for Lunge Walks, Leg Huggers, Appalachian Lunge Walks, Hillbillies.

    Exercise One: Indigenous People Run: Wall Sit Edition.
    PAX do Hoedowns on the Wall, Man in the back breaks off and does 3 burpees, then runs to the front. We worked our way down the back wall of the school.

    Exercise Two: Coupon Circuit
    Round 1: Runner goes around parking lot, American Hammers w/Kettle Bell, Upright Row (KB), WWII Sit-ups with Medicine Ball, Agility ladder – PAX choice
    *We rotated between all of the stations
    Round 2: Hill sprints x 5, Goblet Squats (KB), Halo’s w/Medicine Ball, Agility Ladder, LBC’s (KB)
    Round 3: Bear Crawl up sidewalk, run back; Agility Ladder, Lt. Dans with Medicine Ball, Bench Press (KB), Lawnmower Pulls (KB)

    Wrapped things up with 50 Pole Smokers, 50 Dips, 75 jump squats, and 1 minutes of Monkey Humpers

    Final Thoughts: Lots of soreness from other workouts this morning, but the PAX powered through! Great seeing Senor Frog creep across the river to hang out with us. Enjoyed being back at Twin Team after missing pretty much the entire summer.

    SYITG