The Morning Wood Crew enjoyed a wet run through the paved nature trails of Rockwood Park. Downed branches and YHC’s substandard light made for an interesting journey. Big Rig was at the park early and got in a total of 5 miles. Well done, sir. House Party and myself did a version of the normal route, then added on a couple parking lot laps at the end. A good time was had by all!
Author: Chaplain
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Gluttons for Punishment
At the ungodly hour of 4:30 am, 2 men embraced the ultra-gloom at the latest edition of “The Graveyard Shift.” A brief summary for your viewing pleasure:
To the basketball courts for Warmarama:
Arm Circles, Imperial Walkers, Mummy Kicks, Helicopters, Side Straddle Hops, Hand Release Merkins, LBC’s, Side LBC’s, Butt Kicks, High Knees, Karaoke, Bernie Sanders, Lunge Walk.
To the small basketball court for Exercise One:
Modified version of 4 corners:
Round 1 – Crab Walk, 5 Crab Cakes at Corner 1, 10 at 2, 15 at 3, and 20 at 4.
Round 2: Broad Jump with 5 jump squats at Corner 1, 10 at 2, 15 at 3, 20 at 4.
Round 3: Bear Crawl with Plank Jacks: 5, 10, 15, 20Mosey back to the Parking lot for Exercise Two: Dora with Kettlebell
50 WWII sit ups with lift, 100 Upright rows, 200 Lawnmower pulls. Runner does a lap around the big parking lot.
After a couple stretches: Exercise Three – Run a lap around the perimeter of the park, stopping at various locations for 25 count ab exercises: Heels to Heaven, Flutter Kicks, Alabama Prom Dates, American Hammers, Freddy Mercuries, LBC’s.
Final Thoughts: A good time was had by all! Working out this early on a Monday is a huge challenge, but have to admit – feels great to get out there. With Big Rig unable to attend, we had to keep the momentum going. Appreciate Florence’s continued motivation and leadership down here in SOJ land. Would love to have others join in the fun.!
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F3 101
The newly named Fonzie (Miles) made his debut at the Wood. Gave him an overview of the group and what to expect during the workout. Finished the paved nature trail, then back to the flag. It was great catching up!
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Happy Days
There was energy in the air at Rock N Roll today. 2 FNG’s plus our resident motivators (Hardywood and Mickey) made for a memorable affair. A brief summary for your viewing pleasure:
Mosey to tennis court for Warmarama:
Ukrainian Soldiers, Imperial Walker, Mummy Kicks, Squatting Bruce Lee Punches, Monkey Love Makers, HR Merkins, Alabama Prom Dates, Across the court: Mario Jumps, High Knees, Bernie Sanders, Side Shuffles.
Exercise One: Each PAX calls an ab exercise then runs around the tennis court with Kettle Bell doing Around the Worlds. PAX performs ab exercise until they return: LBC’s, WWII’s, Flutter Kicks, Peter Parkers, American Hammers, Crunchy Frogs, American Hammer Arm Circles, Freddy Mercuries, LBC’s with elbow Touches, Side LBC’s, Hello Dollies, Freestyle (you choose).
Mosey to the Guard Rail for a CHALLENGE: 100 dips, stop when the first person finishes (Snuff).
To the big parking lot for Exercise Two: Track Workout
Run at 25% around the curve, 50% on straight away, 75% on curve, 100% on straight away.
Finished three sets, then one bonus round!
To the Baseball Field for Exercise Three:
PAX divides into two groups.
Round 1: One team Bear Crawls to Fence, runs back. Other team does Merkins.
Round 2: Crab Walk and Jump Squats
Round 3: Jumping Herpees and Alternating Shoulder Taps.
Mosey back to the parking lot for Exercise Four: Monkey Humper Ring of Fire
Monkey Humpers until all of the PAX have done three burpees.
Exercise Four: The Mickey
30 pole smokers, 20 incline merkins, 20 derkins, 20 burpees, 100 Mountain Climbers.
Back to the Flag: Two minutes of Broga
Numbers/Names/Announcements
Fonzie took us out.
Final Thoughts: Strong work today fellas! It was great welcoming Big Rig and Fonzie into the group. Both had interesting back stories and really pushed through the workout. I will let them tell the stories of their nicknames. Keep posting! Enjoyed some 2F at Starbucks afterwards.
Have a great weekend -
Nothing to See Here
Just a couple of dudes stretching out at 5am on the basketball court. We did a full body routine including the newly named Super Pigeon. We missed Brogi Master Last Call, but were able to power through nonetheless.
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Always a Happy Ending
10 bootcampers and 4 runners gathered together at THE source of tricep soreness. Here is a brief summary for your viewing pleasure:
Mosey to the front of the school for warm-up:
Ukranian Soldiers
Monkey Love Makers
Mummy Kicks
Alabama Prom Dates
Hand Release Merkins
High Knees
Butt Kicks
Squatting Side Shuffles x 2
Bernie Sanders
To Mount Midlo for Exercise One:
Indigenous Peoples Crab Walk – worked our way down the hill, man in the back breaks off and does burpees x2, then runs to the front.
Exercise Two: Suicides up Mount Midlo – 3 stopping points. WWII sit-ups x5 when you hit the bottom.CHALLENGE: All PAX do Heels to Heaven x 100. Stop when the first person is finished (Heist)
Pulled the rope while running back up, then over to the track.
Exercise 3: 4 corners around the track – 10 burpees, 20 Flutter Kicks, 30 jump squats, 40 Monkey Humpers.
Exercise 4: Glory Days 100 yard sprints down the football field. 5 sets with 15 seconds rest in between.
Back to the Flag for Numbers/Names/Announcements/Prayer Requests
OC took us out
Final Thoughts: Lots of Deshaun Watson mumble chatter at the start of the workout. Nancy Lopez and the other Dawg Pound faithful seem to have a good sense of humor about the situation. YHC hadn’t been out to SOT in a while – It was great meeting Heist and McRib. I had to check out Mount Midlo! Strong work by all today – runners got in 5 and were looking smooth. -
Wish We Had Known
In hindsight, running prior to Doozy’s cardiovascular themed workout may have been a bad idea. But we all survived! Ran on some of the park’s trails, past the lake, then back to the flag. It was great catching up with Florence and HP.
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Alone with my Morning Wood
With ideal running conditions- completed the paved nature trail, then back to the flag. Spent some time contemplating the meaning of life. First solo F3 post!
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Dig Deep(er)
The meticulously manicured lawns of Huguenot High School were the ideal setting for another amazing edition of the FORGE. 8 HIM’s were up for the challenge on this fine morning. A brief summary for your viewing pleasure:
Mosey to the lower parking lot for Warm up:
Imperial Walkers, Ukranian Soldiers, Hip Flexor Stretches, Alabama Prom Dates, Hand Release Merkins, Arm Circles, Butt Kicks across parking lot, High knees, Squatting side shuffles (x2), Walking Helicopters.
Tooth Fairies up the staircase, then mosey to the top of Mt. Chaplain for Exercise One: 75 WWII sit ups. Stop when the first person is finished (Rosie).
to the Amphitheater for Exercise Two: Triple Double Team Check
Team One: Chicken Peckers on the wall
Team Two: Side Wall Hoppers up, then run back and around the staircase.
Rotate through 3 rounds.
Mosey through Snuff’s gate to the football field for Exercise Three:
10 x 100 yard sprints with 15 second rest in between. Bonus 11th sprint at the end.
Lt. Dan’s back down the length of the football field.
Exercise Four: 50 Hand Release Merkins.
Back to the flag for Numbers/Names/Announcements/Prayer Requests
DTH took us out
Final thoughts: Strong work by all today. Great to see Lumbergh back out – he had an extra gear on a couple of the sprints! Digging Deep is a common cliche used in a variety of sports settings. But there is some truth – can be applied to F3 workouts, or life in general.
“Ask yourself: ‘Can I give more?’ The answer is usually, ‘Yes”.
Paul Tergat -
Back in the Day
Repost! We ran and enjoyed some of Rosie’s stories.