Author: Chaplain

  • I’m Still Standing

    10 strong at Rock N Roll this morning, including an FNG! Here is a brief summary for your viewing pleasure:

    Mosey to the tennis courts for Warm-Up
    Side Straddle Hops, Ukranian Soldiers, Helicopters, Cherry Pickers, Alabama Prom Dates, Freddie Mercuries, Hand Release Merkins AND High Knees, Butt Kicks, Karaoke all across the courts

    Exercise One: Tennis Court Perimeter
    Round one: Mississippi Side Lunges, Lunge Walk, MSL’s, Lunge Walk
    Round two: Broad Jump, Forward Straddle Hops, Broad Jump, Forward Straddle Hops.
    Round three: Bernie Sanders, Big Rig Jig, Bernie, Big Rig Jig
    Round Four (cool down): Raise the Roofs, Walking Arm Circles, Raise the Roofs, Walking Arm Circles

    Mosey back towards the road: Bernie Sanders and Side Shuffles mixed in.

    Exercise Two: Beside the dog park – Bear Crawl to the shed. Crab Walk Back.

    Exercise Three: Partner up for 20 count Boxing Cockroaches, 15 count PLT’s.

    Mosey to the picnic shelter for Exercise Four:
    50 Merkins, 50 dips, 50 WWII’s, 50 squats

    Exercise Five: Murder Gorillas along the hill by baseball field. At the end: 25 pole smokers.

    Exercise 6: 15 burpess plus 100 m sprint. 25 Bobby Hurleys plus 100m sprint.

    Back to the Flag for some LBC’s and Crunchy Frogs

    Numbers/Names/Announcements/Prayer Requests

    YHC took us out

    Final thoughts – What an awesome morning welcoming Benny to the SOJ clan. Great work by Heist bringing him on board. Benny is a transplant from New Jersey and huge Jets fan. The PAX were putting in some work today. Hardywood hit us with an energy boost after finally finding us near the tennis courts. It was great seeing Leap Year come back out – keep it up! Really looking forward to Shank’s Tae Bo themed workout at some point. Had a great group at Starbucks for some 2nd F as well.

    Enjoy the weekend! SYITG

  • Back in the Day

    It was throwback Thursday at the Forge this morning. 9 of SOJ’s finest joined the festivities. The following is a brief summary for your view pleasure:

    Massacre Start on the knolls – Big Rig Jig up the hills, Lunge Walk Across the tops, Crab Walk down

    To the parking lot for Warm-Up:

    SSH’s, Clapping Ukranian Soldiers, Jazzercise, Mummy Kicks, Apple Bottom Poppers, Hand Release Merkins, LBC’s.

    Through the parking lots: Mario Jumps, Bernie Sanders, Side Shuffles, High Knees.

    Exercise One: Mt. Chaplain
    On the ascent: Parking lot 1 – 2 burpees, 10 Mountain Climbers. Parking Lot 2 – 3 burpees, 10 Mountain Climbers. Follow pattern for all parking lots. On the descent, start with 2 burpees, 10 mountain climbers and work your way up. 2 rounds total.

    Mosey towards the back of the high school stopping for a CHALLENGE: 100 jump squats.

    Exercise Two: Murder Gorilla Zig Zags:
    5 count Bear Crawl, 5 murder gorillas to the side, repeat across the field.

    On the way back to the flag: Tooth Fairies up the double staircase.

    Walking Arm Circles, Walking Lt. Dans, then mosey back to the flag.

    2 minutes of Monkey Humpers to wrap things up.

    Numbers/Names/Announcements/Prayer Requests

    YHC took us out

    Final thoughts: I was celebrating 4 years in F3 RVA today! It’s been an amazing time with many great memories and friendships. Broke out some exercises from the Q’s of Chaplains past. The best “back in the day” reference was definitely hearing about Dealer circa 1999.

  • The Real Twin Team

    With Big Rig making his first appearance at Twin Team, plans were scrapped, and we headed to the AO’s namesake hill. The following is a brief summary for your viewing pleasure.

    To the back of the school for Warm Up:
    Side Straddle Hops, Bruce Lee Punches, Cherry Pickers, Alabama Prom Dates, Freddy Mercuries, Various Broga Stretches.

    Lap around the school to pick up the Kettles.

    In route to Twin Team: Around the Worlds. Stop for Kettle LBC’s (25) and American Hammers.

    At the Bottom of the Hill: One Minute or so of the following:
    Mississippi Side Lunges, One Legged Bendovers (??), Halo’s, Curls.

    Exercise Two: Run up Twin Team hill. At each driveway, 10 plank jacks. On descent: 25 LBC’s at first driveway. Increase by 5 each driveway.

    Back Towards the Flag: Reverse Forearm Curls, Upright Hold.

    Numbers/Names/Announcements/Prayer Requests

    YHC took us out

    Final thoughts: We were reminded this morning of all the great workout areas at this AO, with Twin Team Hill being the highlight. Congrats to Big Rig on his anniversary and upcoming trip to Ocean City. Strong work by all and great mumblechatter this morning.

  • Mystery Box World Tour

    YHC and the enigmatic container of exercises made a rare West End appearance. We had a strong crew of 7 ready to put in some work. The following is a brief summary for your viewing pleasure:

    Mosey to the front of the school for Warm-up:
    Side Straddle Hops, Ukranian Soldiers, Arm Circles, Alabama Prom Dates AND
    Butt Kicks, High Knees, Mario Jumps, Broad Jumps, Lunges, Bernie Sanders all across the parking lot.

    To the track: Cranked up the Mystery Box MiXXX and completed the standard workout:

    One man pulls a card from the box and announces an exercise. They run with medicine ball to the top of Heartbreak Ridge and back while the PAX perform that exercise.

    Completed the following:
    Bearpees, Crawl Bear. Heels to Heaven, WWII Sit ups, Incline Pushups, Broad Jumps, Lt. Dans, American Hammers, Hand Release Merkins, Carolina Dry Docks, Side Straddle Hops, Plank Walk, Crunchy Frogs.

    Back to the Flag: Finished with a Monkey Humper burnout – approximately two minutes.

    Numbers/Names/Announcements/Prayer Requests

    YHC took us out

    Final Thoughts: Had a great time heading to Heartbreak Ridge and seeing some new people, and those I have not worked out with in awhile. Strong work by all! Mystery Box was dishing out some punishment with a couple back to back arm or ab exercises. I heard that Brick may have spared us from burpees on the last round.

  • 0.0 Graveyard Shift Edition

    With Big Rig nursing a knee injury, we decided to break out the kettlebells. A no running workout was promised and delivered. Here is a brief summary for your viewing pleasure:

    Warm Up: Don Quixote’s, Clapping Ukranian Soldiers, Arm Circles, Helicopters, Hillbilly’s, Suzanne Sommers, Alabama Prom Dates, Raise the Roof’s, Walking punches.

    Exercise One: 4 Corners
    10 Lawnmowers on each arm
    20 Upright Row
    30 2 ct. American Hammers
    40 Goblet Squats.

    After the last corner, reverse and do the same pattern back.

    Exercise Two: Wall Sits with various exercises
    Up Downs, Forearm Curls, Overhead Press, Side to Sides, Calf Raises

    Exercise Three: Self guided Triple Check
    20 WWII sit ups with lift
    20 around the Worlds
    Crab Walk across the parking lot

    YHC took us out

    Final Thoughts: Enjoyed hanging with Big Rig this morning. I had actually done this workout a couple of years ago with Don Draper when he was coming back from a running injury. Checked out the backblast last night and repeated.

    SYITG

  • The Traveling Kettlebellers

    5 men gathered at Bettie Weaver Elementary for another round of fitness and fun that we call Twin Team. The following is a brief summary for your viewing pleasure.

    To the parking lot for warm-up: Don Quixote’s, Arm Circles, Helicopters, Shoulder Stretches, Dead Man Hang, Plank Jacks, LBC’s.

    Grab the Kettlebells and head across the baseball field. Shoulder Shrugs, and Around the worlds across the field.

    At the parking lot: 25 WWII situps with lift

    Towards the Track: Reverse Forearm Curls, Upright hold until we get to the track.

    Exercise One: The Kettlebell Mile
    4 laps around the track. After each lap: 25 upright rows, 25 squats, 25 American Hammers (2 count).

    Exercise Two: Striders and Kettlebells.
    2 100m Striders – 50 bench press
    2 100m Striders – 40 calf raises
    2 100m Striders – 25 lawnmower pulls (each arm)

    Back towards the flag: Upright carry, overhead carry, reverse forearm curls, 50 LBC’s with kettle, Around the Worlds during the trek.

    Numbers/Names/Announcements/Prayer Requests

    YHC took us out

    Final Thoughts: Strong work by the PAX on what I advertised as a “hybrid workout.” Rosie made a fair point that pretty much every workout qualifies as a hybrid. Sounds like there are a lot of cool events coming up – check Slack for details. As always, it was an honor to lead.

  • Australian Snow Day

    9 strong for the latest round of The FORGE, including 2 young whippersnappers. A brief summary for your viewing pleasure:

    Mosey to the lower circle for warm-up:

    SSH’s, Mummy Kicks, Ukranian Soldiers, Helicopters, Apple Bottom Poppers, Mario Jumps, Karaoke (x2), Bernie Sanders, Lunge Walk.

    Back toward the school, stopping at every other light pole for PAX called ab exercises: WWII sit-ups, Flutter Kicks, Crunchy Frogs, Cross Leg Raises. May have missed a few – all 25 count.

    Exercise One:
    7 rounds of the following: 5 burpees, 10 Australian Snow Angels, 15 X-jumps, 20 line jumps (double count). Sprint up the base of Mt. Chaplain, jog back. 7 proved to be more than enough!

    Exercise Two: Merkin 4 Corners
    -10 Chuck Norris, 20 Hand Release, 30 Wide Grip, 40 regular Merkins

    Exercise Three: Triple Check with runner, dips, and LBC’s.

    Back to the flag for Numbers/Names/Announcements

    Dealer took us out

    Final thoughts: Definitely a looked-good-on-paper type of workout. Appreciate everyone pushing through! It was great to see Posey and Animal working out before school – much respect to them. SYITG

  • Pay Attention

    An enthusiastic group of 10 at Rock N Roll this morning, including 2 FNG’s! Post workout polling indicated that a good time was had by all. Here is a brief summary for your viewing pleasure.

    To the basketball courts for Warm-Up (extended version):

    SSH’s Ukranian Soldiers, Bruce Lee Punches, Wilson’s Wife, HR Merkins, LBC’s, Alabama Prom Dates, Dead Man Hang.

    Across the Court: Lunge Walks, Lt. Dans, Broad Jumps, Hero Broad Jumps, Appalachian Lunge Walks, Jumping Herpees, Forward Straddle Hops, Mummy Kicks, Mummy Bernies, Butt Kicks, High Knees. I may have missed a few

    Exercise One: Indigenous People’s run. Man in the back does two burpees, then runs to the front. We made our way to the back of the park.

    Exercise Two: Partner up for 20 partner leg tosses, 20 boxing cockroaches, 10 boo-ya merkins

    Mosey to the Exercise equipment: Upper body circuit
    5 pull ups, 10 burpees, 20 merkins, 30 dips, 40 monkey humpers.

    To the Halfpipe:

    On way down, crab walk. 75 Bobby Hurleys at the bottom. On the ascent: Reverse crab walk

    To the dirt trail: Indigenous People’s Bear Crawl up the hill. Man in back does 10 SSH’s.

    Back to the halfpipe:
    Crab rolls down, 50 Copperhead Squats at bottom, WWII Bear Crawls on way up.

    Mosey to the hill: Divide into 2 groups: One sprints up hill, other does ab exercises: Box Cutters, and Penguins were called by the PAX.

    Back to the Flag for Names/Announcements/Prayer Requests

    Florence took us out

    Final thoughts: It was a great day welcoming Johnny Cage and Counterfeit into the group. Both have interesting backstories that they can tell you all about. They held their own! Amongst the many highlights of the day was Florence getting chastised by a dog walking Karen. Classic.

  • Bathroom Tales

    4 Kettlebellers and 3 runners at the latest edition of Twin Team. Here is a brief summary for your viewing pleasure.

    Mosey to the back of the school for Warm Ups:
    Side Straddle Hops, Mummy Kicks, Helicopters, Apple Bottom Poppers, Suzanne Sommers, Alabama Prom Dates AND Lt. Dans plus Appalachian Lunge Walks across the basketball court.

    Bonus: Several minutes of Florence style wall sits

    Exercise One: 4 Corners (Prostitute) with Kettlebells:
    10 WWII situps with lift, 20 Bent Over Row, 30 Lawnmower Pulls, 40 flutter kicks holding Kbell.

    Exercise Two: Hill Circuits
    1. Bear Crawl up hill, 25 Bench Presses, run down, sprint up, 50 squats.
    2. Bear Crawl, 30 upright row, run down, sprint up, 50 calf raises.

    3. Bear Crawl, 20 one handed kettlebell merkins, run down, sprint up, 25 American Hammers
    3. Bear Crawl, 30 overhead press, run down, sprint up, 40 reverse arm curls.

    Around the worlds back to the flag. Runners returned.

    COT with Don Draper taking us out.

    Final thoughts: Strong work by all this morning! Lots of stimulating conversation amongst the kettlebellers.

  • No Plan This Morning

    YHC joined the Graveyard Shift regulars and was greeted with the chance to run the show. I dug deep into my bag of tricks and managed to pull together a rather basic workout. Here is a brief summary for your viewing pleasure.

    Mosey to the front of the school for warm-ups: Don Quixote’s, Helicopters. LBC’s, Cherry Pickers, Bruce Lee Punches, Squatting Roof Raisers.

    Exercise One: Double Triple Check – Runner does a lap around the circle, other PAX do exercises: Dips, WWII sit ups, Copperhead Squats. Two rounds of each.

    Exercise Two: The Challenges
    300 LBC’s
    100 Jump Squats
    60 HR Merkins all on your own

    Exercise Three: Florence Style Wall Sitters – hold position for approximately two minutes

    Back to the flag doing arm circles and a couple other things.

    Names/Numbers/Announcements/Prayer Requests.

    YHC took us out.

    Final Thoughts: Always kind of fun/challenging to make up a workout on the fly. Much respect to Florence who was modifying and doing what he could with hip injury. Big Rig continues to be the early morning hero.