Author: Chaplain

  • You Can Do It!!

    9 strong at Rock N Roll this morning, including another victim of Florence’s game day recruiting efforts. A brief summary for your viewing pleasure:

    Mosey to the tennis court for Warmarama:
    Side Straddle Hops, Mummy Kicks, Helicopters, Apple Bottom Poppers, Hillbillies, Alabama Prom Dates.

    AND Super Mario Jumps, Karoake x 2, Lunge Walks, Bernie Sanders, Forward Straddle Hops, Appalachian Lunge Walks – all across the tennis courts.

    Exercise One: Four Corners (Prostitute) – all Merkins
    10 x Diamond Merkins
    20 x Hand Release Merkins
    30 x Merkins
    40 x Werkins

    According to Ponch’s calculations: 300 total. Felt like more!

    Exercise Two: Running Ab tour. PAX ran one of the wooded loops, stopping at various locations for escalating ab exercises:
    20 WWII’s, 25 American Hammers, 30 Flutter Kicks, 35 Mountain Climbers, 40 side touches, 45 LBC’s, 50 Lazy Boys. Might have mixed a couple of those up.

    Exercise Three: Parking Lot Gassers
    Round 1: 30 jump squats, sprint, jog back
    Round 2: 50 calf raises, sprint, jog back
    Round 3: 25 Lt. Dan’s, sprint, jog back
    Round 4: 50 copperhead squats, sprint, jog back

    Back to the flag for Numbers/Names/Announcements

    YHC took us out

    Final thoughts: It was great welcoming Bobby Boucher into the group! He had made the mistake of walking by us during the 4 corners and was lured in by Florence. Much respect for jumping right in and finishing the workout. I will let him tell you about the nickname. Keep posting! Glad to see Shank coming back out for the second straight week. Strong work by all today.

  • Calorie Burn

    Your Bloated Correspondent hit the streets early on this chilly morning. Ending up doing an out and back route through the trails of Rockwood Park. Saw an awesome sunrise over the lake! A good time was had by all.

  • Safety be Damned

    YHC donned the traditional black F3 attire, left my headlamp sitting at home, and ventured out into the streets/trails of Rockwood Park. Completed our normal paved trail run through the backwoods…..I did pick up the pace a bit when in the vicinity of the cannibal compound. Big Rig had just finished a 5 mile run and was heading to work as I arrived. A fist bump and some encouraging words earned him a coveted big data point. As usual, a good time was had by all.

  • Celebrity Guests at Twin Team

    YHC was pleasantly surprised to see Fudd, Tater, and a swolled up Crash Test Dummy emerge from the fog at Bettie Weaver Elementary this morning. It was time to show these fine gentlemen some southern hospitality.

    Warm Up: Ran a lap past JRHS and back to the track at Bettie Weaver. Stopped periodically for some traditional warm up exercises – SSH’s, LBC’s, Ukranian Soldiers, Bruce Lee Punches, Imperial Walkers, Arm Circles.

    Exercise One: The Full Body Workout

    5 pull ups, 20 merkins, 20 jumpsquats, sprint to the other end of the field, 20 Heels to Heaven, jog back. x 5 rounds

    Challenge: 50 Hand Release Merkins – stop when the first person reaches 50

    Exercise Two: On Harambe Hill – Bear Crawl up, turn for 3 lunge walks and one broad jump, Crab Walk Down, turn and repeat. We made our way along the hill to the baseball scoreboard.

    50 WWII sit-ups

    Mosey back to the flag for 2 minutes of Monkey Humpers

    Numbers/Names/Announcements/Prayer Requests

    YHC took us out

    Final Thoughts: Florence confirmed that this was not an impromptu West End takeover. Great catching up with Crash Test Dummy who is about to start EOD school for the Air Force. He is heading back to Florida on Saturday. Nice work by Fudd and Doozy who are battling back from injuries. As always, it was a great honor to lead this morning.

  • Short Circuit??

    6 of SOJ’s finest at Rock N Roll on this chilly morning! We ran, we bootcamped, and most importantly; we had a great time. Here is a brief summary for your viewing pleasure.

    Mosey the tennis courts for Warm Up:
    SSH’s, Ukranian Soldiers, Cherry Pickers, Mummy Kicks, Dead Man Hang, LBC’s, Side LBC’s, Alternating Shoulder Taps
    AND Butt Kicks, High Knees, Karoake x2, Mario Jumps, Bernie Sanders, Lunge Walks, Broad Jumps, Striders (x4) – all across the two tennis courts

    Mosey to parking Lot for Exercise One:
    PAX ran across the three large parking lots, stopping at 4 different stations for exercises, then ran back.
    Circuit One: 25 Merkins, 50 plank jacks, 75 Mountain Climbers, 100 SSH’s
    Circuit Two: 25 WWII’s, 50 Flutter Kicks, 75 Alabama Prom Dates, 100 LBC’s
    Circuit Three: 25 Lt. Dans, 50 Jump Squats, 75 calf raises, 100 Monkey Humpers
    Bonus Circuit Four (PAX choice): 25 Merkins, 50 Imperial Walkers, 75 LBC’s, 100 Raise the Roofs

    Mosey back to the flag for 2 minutes of Broga.

    Numbers/Names/Announcements/Prayer Requests

    House Party took us out

    Final Thoughts: Great work by all pushing through! YHC had a bunch of other stuff planned, but the circuits proved to be very time consuming. Surprisingly, the PAX chose Circuit Four as opposed to “Burpees and Hills.” Great to see Doublemint out this morning hot steppin’ and loosing up that leg. Hope to see him getting back into some workouts over the next few months. Continued prayers for House Party as he is taking in 2 grandchildren (age 2 and 4), and is in need of winter clothing, toys, and other items. Strong effort, as always by McRib, Ponch, and Mudslide.

    Have a great weekend!

  • The Loneliest Chaplain

    With no PAX in sight, YHC jogged solo through the nether regions of Rockwood Park. Completed our normal paved woods loop while meticulously planning the Rock N Roll workout. True to form – a good time was had by all.

  • Whipped Cream and Vodka

    6 men enjoyed some stimulating conversation that focused on bad alcoholic beverages, teenage impulsivity, and proper monkey humping techniques. We also managed to get in approximately 45 minutes of exercise. A brief summary for your viewing pleasure.

    Mosey to the lower circle for Warm-Up:
    SSH’s, Ukranian Soldiers, Monkey Love Makers, Imperial Walkers, Hand Release Merkins, LBC’s
    AND Mario Jumps, Squatting Side Shuffles x 2, Mummy Bernie all across the circle.

    Exercise One: Pole Work
    1st pole – 20 hero plank jacks
    2nd pole – 20 jump squats
    3rd pole – 20 2 ct. American Hammers.

    Repeat pattern until we reach the Brokeback Railing area.

    Exercise Two: Team Double Triple Check
    Runners run up the ramp and back.
    Exercisers do: Balls to the Wall (rd. 1), Chicken Peckers (rd. 2), Pigskins (rd. 3).
    Switch runner/exercise between rounds

    Mosey to Mt. Chaplain for Exercise Two:
    On the ascent: Bear Crawl up hills/grass areas, Jackrabbit Jumps on parking lots.
    On the descent: Crab Walk hills/grass, flutter kicks: 25, 50, 75, 100

    Exercise Three: Monkey Humper Ring of Fire
    Monkey Humpers while one man runs to the school and back. Go until everyone has run.

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

    YHC took us out

    Final thoughts: Appreciate the small but enthusiastic crew on this rainy morning. There was absolutely zero chance of us looking for a sheltered area. Way to push through! Some hilarious discussion of teenagers vomiting bad mixed drinks – really brought me back to the good old days.


  • Chicken Leg Expansion Pack

    4 strong at the wee hours AO that we affectionately call The Graveyard Shift. Here is a brief summary for your viewing pleasure:

    Mosey to the tennis courts for warm up:
    Ukranian Soldiers, Monkey Love Makers, SSH’s, Suzanne Somers, LBC’s, Hand Release Merkins
    AND Lunges with a twist, Mario Jumps, Squatting Side Shuffles x2, Mummy Bernies all across the court.

    Exercise One: 10 rounds of 25 squats w/10 seconds rest

    Exercise Two: Team Triple Double Check
    Runners go to the flag and back.
    Non-Runners complete the following:
    Rd 1: Decline Merkins on the grass hill – little steeper than I thought!
    Rd 2: Dips
    Rd 3: Hero Plank Jacks (plank jack with shoulder taps)

    Exercise Two: Four Corners – 25 jump squats, 50 monkey humpers, 75 calf raises, 100 Mountain Climbers

    Exercise Three: Crab Walk across the tennis courts

    Exercise Four: Bear Crawl to the road sign.

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

    YHC took us out.

    Final Thoughts: The Graveyard Shift is swelling in numbers! Great to see Mudslide – he has been very active and checking out a lot of different workouts. Really enjoyed hearing about Big Rig’s first 10k over the weekend. Well done, sir. Not really sure why Florence refers to himself as having Chicken Legs – he seems pretty strong. Enjoyed it fellas!

  • Introducing………Your Starting Five

    PG – Doozy
    SG – Chaplain
    C – Florence
    PF – Last Call
    SF – Tobit

    A gritty, yet offensively challenged team gathered on the courts of Bettie Weaver for a basketball inspired workout. Here is a brief summary for your viewing pleasure.

    Grab coupons and mosey to the back of the school for Warm-Up:
    SSH’s, Imperial Walkers, Ukranian Soldiers, Mummy Kicks, Apple Bottom Poppers, Plank Jacks, Alabama Prom Dates
    AND Butt kicks, High Knees, Karaoke across the parking lot.

    Exercise One: Rotating circuit with three rounds
    Round One: Upright Row with Kettle, Lawnmower Pulls with Kettle, American Hammers with Medicine Ball, Shoot three pointers, runner does lap around the track. Rotate through each station.
    Round Two: Reverse Forearm Curls with Kettle, Sumo Squats with Kettle, WWII’s with Medicine Ball, Shoot Three Pointers, runner does lap around the track. Rotate through each station.
    Round Three: Bench Press with Kettle, Bent Over Row with Kettle, Flutter Kicks with Medicine Ball Hold, Shoot Three Pointers, Runner does the Last Call Loop.

    Winner of the Three Point Contest (YHC) picks the next exercise: Merkins x 10

    Exercise Two: Bobby Hurley’s x 10, run across the Basketball court, Bobby Hurley’s x 20, run, Bobby Hurley’s x 30

    Gather coupons and mosey back to the flag. One minute of Monkey Humpers to wrap things up.

    Numbers/Names/Announcements/Prayer Requests

    Tobit took us out

    Final Thoughts: Strong work this morning fellas! We were not exactly lighting up the scoreboard during the 3 point contest. Blame was placed on the ball, poor lighting, tight forearms, uneven pavement, and other external factors. We were using a deflated soccer ball, so that part may have been legit. Lots a great mumble chatter including a break down of Chokies football as well as the team from Free Shoes University. Tobit had a funny anecdote about challenging a middle schooler to a pull-up contest.

    As always, it was an honor to lead

  • Frogs, Bears, and Muddy Hillbillies…………

    ……..Just another day at Rock N Roll. 7 men ignored the weather reports and quickly elevated the atmosphere to 70 degrees and sunny. Here is a brief summary for your viewing pleasure:

    To the basketball court for Warmarama:

    Ukranian Soldiers, Don Quixote’s, Helicopters, Imperial Walkers, Apple Bottom Poppers, Hand Release Merkins, Freddy Mercuries.
    AND Lunge walk w/Twist, Karaoke x 2, Mummy Bernies, High Knees, Butt Kicks, Lt. Dan’s, Broad Jumps, Forward Straddle Hops – all across the basketball court

    To the small basketball court for Exercise One: Ring Around the Toadie

    Frog jumps around the perimeter of the court – finished 2 rounds, plus a bonus counterclockwise lap.

    Mosey to the baseball field

    Exercise Two: Bear Crawl Arena (AKA The Bear-or Dome)

    PAX completed various Bear Crawl themed exercises

    1. Indigenous People/Bear Crawl/Plank mash up – PAX holds plank in a line, man in the back Bear Crawls to the front. Made our way around 1/2 the perimeter of the outfield. Plank holding proved to be the most challenging aspect of the morning – who knew?
    2. WWII Crawl Bears to the fence and run back.
    3. Boo Boo Bears (one legged bear crawls) to the fence and run back
    4. Regular Bear Crawl, run back
    5. Bearpees, run back
    6. Thrilla Gorillas (Bear Crawl x 5, then Murder Gorilla to side x5), run back
    7. Mud Crawl

    To the hill for Exercise Three: Clock Work Merkins

    At the Parking Lot: Exercise Four: Striders x4

    Exercise 5: 25 count Belching Hillbillies (Burpee plus 2 count Hillbilly)

    Back to the Flag for LBC’s for about 30 seconds.

    Numbers/Names/Announcements/Prayer Requests

    YHC took us out

    Final Thoughts: Epic workout in the mud and rain- we kicked off October in style! Appreciate all who participated. It is great seeing Big Rig, Mudslide, and Fonzie becoming regulars at this AO. We continue to add new faces at Rock N Roll who are contributing greatly to the group. Enjoyed some 2nd F at Starbucks afterwards.

    Have a great weekend!