Author: Chaplain

  • Hey Hey, My My…..

    Rock and Roll will never die. 9 strong gathered for another epic beatdown at Rockwood Park. A brief summary for your viewing pleasure:

    Warm-Up on the basketball court: Imperial Walkers, Ukranian Soldiers, Helicopters, Suzanne Somers, Plank Jacks, Alabama Prom Dates, Mummy Kicks, LBC’s.
    -and- Across the basketball court: Lunge Walks, Lt. Dans, Bernie Sanders, Mummy Bernies, Karoake, x2, Forward Straddle Hops, Broad Jumps.

    Exercise One: Apple Turnover – extended version. Alternate between crab walk and bear crawl – every 3 parking spaces or so. We covered the large parking lot, across the road and through the smaller lot.

    Exercise Two: Partner Up for the following:
    Booyah Merkins x 20
    Hillbilly Leg Tosses x 10 (3 count)
    Partner Single Leg Squats x 20
    Hop over Burpees (??) – to the fence
    Partner Pull-ups – x 10

    Mosey back to the parking lot for Exercise Three:
    Indigenous People’s Run – man in back does 10 side straddle hops. We worked our way around the park and stopped at 3 stations for the following:
    1. 25 WWII’s, 25 flutter kicks, 25 heels to heaven, 25 LBC’s
    2. 20 burpees, 20 dips, 20 plank jacks, 20 hitchhiker merkins
    3. 50 jump squats, 50 lunges, 50 calf raises, 50 meter sprint to the staircase.

    Exercise 4: Clockwork Merkins on the hill.
    -roll down the hill and bear crawl up CSAUP style. Then back to the flag.

    Numbers/Names/Announcements

    YHC took us out.

    Final thoughts: Strong work by all today! Much respect to Doublemint who posted and assumed the duty of clean up and recruiting coordinator. An unnamed PAX spilled some Merlot on the final sprint, which was a great badge of honor for YHC. Enjoyed some 2nd F at Starbucks!

    Out of the blue and into the black

    You pay for this, but they give you that

    And once you’re gone, you can’t come back

    When you’re out of the blue and into the black.

  • The WOD is not Hard Enough

    6 strong gathered in the gloom of Bettie Weaver Elementary to honor a fallen F3 brother. Nervous mumblechatter and a just a touch of humidity filled the air as we all knew what was to come. Here is a brief summary for your viewing pleasure.

    Mosey to the basketball court for warmarama: Arm Circles, Helicopters, Ukranian Soldiers, Dead Man Hang, Hip Flexor Stretches, Wilson/Fudd’s wife, High knees, Butt Kicks, Karaoke x 2, Shoulder Stretches.

    The Workout:

    5 rounds of the following:
    10 pull ups, 20 V sit-ups, 30 Merkins, 40 yd Broad Jump Burpees, 50 yd sprint, 1/2 mile run.

    Back to the flag for Numbers, Names, Announcements, etc.

    Boberry took us out.

    Final thoughts: That was a tough one! I think we all finished 4 full rounds, with Doozy getting further into the 5th. Towards the end of the workout, Rosie noted that our broad jump burpees were actually about 55 meters. That’s just how we roll down here South of the James. Of course, YHC may have compensated with an embarrassingly slow final sprint. Prayers for Treehugger, the F3 Lehigh Valley member who recently lost his life. Also for Florence, who had to bail at the last minute due to COVID in the house.

    Great work fellas! Enjoy the weekend

  • The PAX were up for the Challenge

    Kicking the weekend off in style, 8 SOJ studs got together for the latest edition of Rock N Roll. We pushed ourselves through a tough upper body workout; and had a good time doing so. Here is a brief summary for your viewing pleasure:

    Mosey to the tennis courts for Warmarama:
    Ukranian Soldiers, Helicopters, Apple Bottom Poppers, Alabama Prom Dates, Plank Jacks, Suzanne Somers, Monkey Love Makers, Lunge Walk, High Knees, Butt Kicks, Mummy Bernie Sanders.

    Throughout the workout we took on 4 challenges.
    Challenge One was 50 burpees. Keep going until the first person is finished.

    Mosey to the Kubota Coupon Pile for Exercise One:
    Team One runs up the road a piece, while team two does exercises with cinderblocks. Then switch.
    Exercise were: Bench Press, LBC’s with Cinder, Squats while holding Cinderblock overhead.

    Mosey across the street for Challenge Two: 75 jump squats.

    To the side parking lot for Exercise Two: Frankenstein Exercise Mash-ups:

    PAX travel across the parking lot.
    Round One: Carolina Crab Rolls – crab walk x 5, roll over and Carolina Dry Dock x5, rinse and repeat.
    Round Two: Super Mario’s – Mario Jumps x 5, down for Superman x 5.
    Round Three: Crawl Bear goes to Heaven: Crawl bear x 5, roll back into Heals to Heaven x 5.

    Challenge 3: 100 Merkins.

    Mosey back to the Flag for Challenge 4: 200 LBC’s.

    Numbers/Names/Announcements (see Slack)

    CoPay took us out with some powerful words.

    Final Thoughts: Strong work by all today! A couple of those challenges were no joke. Ultimate goal was to test ourselves and see if we can push through adversity. When Hardywood is around, you know that mumblechatter is going to be strong. Great to see CoPay becoming a regular – I too was surprised that he is 60! Well done sir. Also shout out to Snuff for pushing through post-Covid.

    It was a great honor to lead!

  • Rockwood Chainsaw Massacre

    The Morning Wood crew is always up for an adventure and exploring new areas. This morning, Florence led us down a newly discovered trail that runs along the park’s boundary. Unfortunately, it appeared to actually be the driveway to a cannibalistic hillbilly compound. Realizing our mistake, we high tailed it back to the safety of the park. Cruised past the lake on the nature trail, then back to the flag. A good time was had by all.

  • There’s Some Hills ‘Round These Parts

    6 Southsiders and 1 Traveler from the West Coast UNITED at Twin Team for another epic adventure. Here is a brief summary for your viewing pleasure:

    Mosey to the basketball area for Warm up:
    Ukranian Soldiers, Suzanne Somers (one side only), Arm Circles, Mummy Kicks, Alabama Prom Dates, Hand Release Merkins, Mario Jumps, Butt Kicks.

    Back to the flag for coupon retrieval and Exercise One:

    6 Exercises plus a runner.

    Runner does a lap around Bettie Weaver. Others complete the following for the duration: Sumo Squats w/Kettlebell, Tricep Extension w/dumbbell, Shoulder press w/dumbbell, Lawnmower pulls with Kettle, WWII sit-ups with medicine ball, Balls to the Wall. We rotated until everyone had done each leg.

    Mosey to Twin Team Hill for Exercise Two: On the way up, 10 flutter kicks (2 count) at the first mailbox. Add two to each additional mailbox. On the way down, same pattern but plank jacks.

    Suzanne Somers on the other side.

    Jumping Herpees to the end of the road, jog back. Lunge walk then mosey back to the flag.

    Final thoughts: It was a great honor to welcome Chef Boyardee who is part of F3 Sacramento. Apparently that part of California may be less humid with minimal hills. Strong work by all today! A school employee walked past me as I was doing Balls to the Wall – only thing I could think to say was “just hanging out.”

  • We Earned that Coffee

    YHC left the jorts on the shelf and headed north to WDog for the first time. 3 proverbial F3 all-stars were waiting and ready to put in some work. Here is a brief summary for your viewing pleasure:

    Mosey to the Carillion field, stopping along the way for 20 pole smokers.

    Warm-Up: Walking Ukranian Soldiers, Walking Arm Circles, Walking Helicopters, Hoppin’ Hillbillies, Butt Kicks, High Knees, Karaoke (x2), Merkins, Alabama Prom Dates.

    Mosey towards Love Hill – on the way, Exercise One: Lt. Dan’s – extended version.

    At bottom of the Hill, Exercise Two: Indigenous People’s style Bear Crawl. Man in back does 10 WWII sit-ups, then runs to the front.

    Back towards the amphitheater, stopping for Exercise Three: Curb plank walk up the hill.

    At the Amphitheater, Exercise Four: OYO – Box jump up, 20 dips at top, run down, 20 hand release Merkins. Repeat until Q calls time.

    Mosey back to the parking lot for Exercise Five: Man Harmers. 10 side straddle hops, forward straddle hop to the road, 20 side straddle hops, forward straddle hop back. Repeat up to 70.

    Striders x 4, then back to the flag.

    Names/Numbers/Announcements

    Oyster took us out.

    Final Thoughts: Not sure if this is a normal thing, but WDog offers some great hospitality. Hitchhiker broke out a propane stove and made us some Korean coffee post-workout. Thoroughly enjoyed getting out here for the first time and having the opportunity to lead. Special shoutout to Shiplap for his gloveless bear crawl. Great work today, fellas!

  • The Pre-Party

    With House Party’s VQ and the Bee Festival about to go down, the atmosphere was electric. 3 runnners hit the trails going counterclockwise around Rockwood Park. Lots of college sports discussion, including some optimism from Florence about his beloved Criminoles. A good time was had by all.

  • Adventures in Kettlebelling

    7 HIM’s ventured off campus along with their 30 pound metallic friend. Getting-squashed-by-cars-while-bearcrawling mumble chatter lightened the mood on this dreary and humid day. Here is a brief summary for your viewing pleasure:

    Mosey to the side of the High School for Warmarama: Ukranian Soldiers, Helicopters, Monkey Love Makers, Plank Jacks, Mummy Kicks, Alabama Prom Dates, Runner’s Stretches. Back to the Flag to pick up the kettlebell.

    Exercise One: Indigenous People’s run – man in the back does 5 upright lifts, passes the kettle, then run to the front. We crossed Forest Hill Avenue and set up shop in DTH’s driveway.

    Exercise Two: Kettle and Hills

    Round One: One PAX runs up the hill and back with the Kettlebell. Remainder do ab exercises: WWII sit ups, Flutter Kicks, Hello Dollies, Crunchy Frogs, American Hammers, Heels to Heaven, LBC’s.

    Round Two: One PAX does lawnmower pulls with the Kettle. All others go up the hill completing various exercises: Bear Crawl, Bernie Sanders, Lunge Walk, Karaoke, Side Plank Walk, Squatting Side Shuffles, Bernie Mummy Walks.

    Exercise Three: Indigenous People’s Run – back to the flag. Man in the back does Sumo Squats with the Kettlebell.

    Exercise Four: Kettlebell Ring of Fire. PAX holds plank while everyone completes 25 bench presses with the Kettle.

    Mosey to the lower hill for Exercise Five: Murder Gorillas across the hill followed by 5 overhead lifts with the Kettle. We finished three rounds, then reversed direction for an extended version.

    Back towards the flag – One minute of Victory Hill to finish things out.

    Names/Numbers/Announcements

    Florence took us out.

    Final Thoughts: Fun times at the FORGE with a lot of running for a quasi Kettlebell workout. Way to push through fellas. I considered “Watch your Manhole” as a backblast title. Will put that one in the queue for a later date. Lots of great events coming up:

    Friday: RAMM Gears bike/other modes of transportation. The Murph is happening at Twin Team

    Saturday: House Party’s VQ at Rock N Roll! Come out and support him. School of Rock (kid’s workout) to follow at 8am. All ages are welcome. Morning Wood run is also happening at 6:30 that day if you want to complete the trifecta.

    Workout at the Bridge in C’ville.

  • Copperhead Crossing

    After traveling to some different AO’s this week, it was great to get back to the friendly confines of Rockwood Park. We were greeted by poisonous snakes and a bug attacking Body Karate. That’s how we roll down here south of the river. A brief summary for your viewing pleasure:

    Mosey to the basketball court for Warmarama:
    Arm Circles, Ukranian Soldiers, Mummy Kicks, Apple Bottom Poppers, Scorpion Kicks, Hand Release Merkins, LBC’s. We were greeted by an FNG and his wife who joined in for some Broga: hip flexor stretches and pigeons. The wife bounced after I described F3 and started doing some track drills: High Knees, Butt Kicks, Karaoke (x2), Mario Jumps, Hurdle Drills, Striders.

    Mosey to the exercise circuit for 7’s – extended version. This is like an 11, but you only go up to 7. Exercises were hanging leg raises and burpees. In between sets, PAX ran to the top of victory hill and back.

    Mosey around the nature trail, avoiding the aforementioned wildlife, for Exercise two: Quad Check with Murder Gorillas, Plank Jacks, Pole Smokers, Jump Squats.

    Back towards the flag, stopping at the guard rail for 20 Dips. One minute of Raise the Roofs to finish things off.

    Numbers/Names/Announcements

    YHC took us out.

    Final Thoughts: Great work by the PAX on a run heavy day! We covered quite a bit of ground on the 7’s. Rock N Roll continues to be the epicenter for FNG activity. Our newest member is Short Circuit. He is an engineer who works with Outage at Dominion. He enjoys outdoor activities and repairing electronics. Fun fact, he is originally from Cameroon and speaks fluent French. Helluva first workout – way to push through! I originally named him Tim Taylor but decided to audible to Short Circuit after the group.

  • Back at the Wood

    YHC and House Party wrapped up the SOJ takeover week with a smooth run through the paved nature trail. Talked about his plans for an upcoming VQ – should be epic! Great catching up and getting ready for the Rock N Roll beatdown.