Author: Chaplain

  • Surrounded by Darkness Yet Enfolded in Light

    7 PAX hit the gritty streets of Bon Air at 6am. It was time to kick November off in style.

    Mosey to the back parking lot for Warm-Up: Jazzercise, Big Claps, Bruce Lee Punches, Hold Elbow Plank for 5 core principles. Pickle Pounders, Shoulder Taps, Australian Snow Angels, Alabama Prom Dates, Heels to Heaven, High Knees, Mario Jumps, Knee Pulls, Lunge Walk. Might have missed a couple

    Exercise One: 4 Corners (Prostitute) – All Merkin edition.
    10 HR Merkins, 20 Merkins, 30 Werkins, 40 Carolina Dry Docks

    250 total by my count

    Mosey to the front of the school for Exercise Two: Man Harmers.
    10 Side Straddle hops
    Forward Straddle hop across the parking lot
    20 Side Straddle Hops………..repeat pattern up to 80.

    Exercise Three: Inverted exercises on the small hill
    Shirt Choke Sit ups, Flutter Kicks, Finger Tip Merkins

    Back to the flag as time is called.

    YHC took us out. Appreciated Machismo sharing.

    Final Thoughts: First time for YHC at Bon Iron and I thoroughly enjoyed it. Highly recommend all PAX check out this workout. It was great welcoming Maggie to the group – he posted one time in the past (outside of RVA) and already received a name. Strong work by all the PAX. My original plan was to do a free throw shooting contest – but didnt find the basketball court until the last 5 minutes of the workout. Next time!

  • Merkin Madness

    It was ideal F3 conditions this evening – rainy, windy, and cold. YHC was loving every minute of it. At 6pm, 4 PAX were ready to get swole.

    Here is a brief summary for your viewing pleasure:

    Run a couple up and backs through the parking lot while we waited for Johnny 5 to suit up. Warm Up: Jazzercise, Michael Phelps, Bruce Lee Punches, Mountain Climbers, Pickle Pounders, Heels to Heaven, Alabama Prom Dates, Karaoke, Mummy Bernies, Butt Kicks.

    The Workout: 20 versions of Merkins – 10 reps each, with a run in between each rep. We also did a longer mosey between each set up 5.
    Merkins
    Incline Merkins
    Decline Merkins
    Hand Release Merkins
    Carolina Dry Docks
    Elevator Merkins
    Werkins
    Ranger Merkins
    Chuck Norris Merkins
    Finger Tip Merkins
    Punchout Merkins
    Spiderman Merkins
    Booyah Merkins (partner)
    Wall Merkins
    Mike Tyson Merkins
    Tempo Merkins
    Human Incline Merkins (partner)
    Groiner Merkins
    No Cheat Merkins
    One legged Merkins

    Long Cooldown Mosey with stops for LBC’s, Flutter Kicks, and Copperhead Squats.

    YHC took us out.

    Final thoughts: I’ve thought about trying this workout for awhile, but finally pulled the trigger. Way to push through, fellas! Johnny 5 continues to impress with his hard work. House Party mentioned that his shoulder was on the mend, so he had no complaints. DTH surmised that we might be able to shoot for 30 under the right conditions.

    SYITG

  • 30’s!

    House and I strapped on the rucks and hit the streets at 6am with a chill in the air. We completed the paved nature trail, plus a couple laps around the park. Its always amazing to see how many people are at Rockwood before the sun comes up. House Party is nursing a shoulder injury from bench pressing. Apparently, his max is slightly higher than mine.

    Overall, a solid ruck and a good time was had by all.

  • Campus Tour

    We had a small, but dedicated group of Rock N Rollers this morning including a guest FNG! The following is a brief summary for your viewing pleasure:

    Mosey to the basketball court for Warm-Ups:
    Side Straddle Hops, Overhead Claps, Helicopters, Double Tap HR Merkins, Australian Snow Angels, Freddy Mercuries, Heels to Heaven, Karaoke, Bernie Mummy Kicks, Knee Pulls, Ukranian Soldiers, Hillbillies.

    Mosey to the start of the paved trail: We ran the entirety of the trail, stopping at various stations for exercises.
    DORA: Incline Merkins, Dips, Step Ups
    Crab Walk Valley: Crab walk down, 20 Crab Cakes, Reverse crab up.
    Ab Challenge: Bench Crunchy Frogs, Pole Smokers, LBC’s/Oblique LBC’s, Rafter Leg Raises
    Bear Crawl Bowl: Crawl Bear Down, Merkins, Bear Crawl Up
    Jerkin Gym
    Lunge Walk Incline
    Random WWII’s
    Mt. Bernie
    Circuit w/Burpees, Jump Squats, Decline Merkins, Bar Crossing.

    Final Lunge Walk push up the hill, then back to the flag.

    Final Thoughts: Strong work by the PAX this morning! It was great welcoming Austin Powers into the group. He is Pierogi’s friend from Poland, and travels the world completing marathons, including one in North Korea. Good luck at the Marine Corps Marathon tomorrow, and safe travels! Appreciate the fellas coming out in the cold and putting in some work.

    SYITG

  • Lord of the Trails

    Rucks and headlamps on, and we hit the streets of Rockwood at 6 am sharp. House and I had some great conversation about bad movies and Hopewell High School football.

    Towards the end of the ruck, a runner approached us and said there was someone looking for the F3 workout. We spotted “Mark” and were able to guide him back to our usual starting point.

    Overall, a solid workout before Purple Pain made his debut.

    SYITG

  • The Block is Your Friend

    Terrible Backblast title……………but an excellent workout! We had a strong group of 7 for the latest edition of The Crossing. As is customary, I have included a brief summary for your viewing pleasure:

    2 laps around the parking lot, then circle up for Warm-up: Side Straddle Hops, Ukranian Soldiers, Elbow Punches, Crab Cakes, Neck Curls, Australian Snow Angels, Ski Jumps, Freddy Mercuries, Alabama Prom Dates, High Plank Pickle Pounders, Lunges, Mummy Kicks, Knee Pulls. I may have missed a few.

    Mosey to the grass field, grab a Block and carry overhead to the Island.

    Exercise One: Block Murder Bunnies out and back. Block Tricep Extensions, out and back.

    Put the Block behind your back and Mosey to the Wall for Exercise Two:
    Block Hoe Downs, Full Extension Block Squats, Block test of strength – Winner: Dr. TryHard!

    Boom Box Carries to the next Station: One Man Block Dora.
    75 Block Curls, 50 Block WWII Sit-ups, 200 Block Humpers
    Run to the end of the parking lot after every set of 25.

    tote the Block back to the Block Pile…………then back to the flag.

    Final Thoughts:
    Great group of guys putting in some work tonight! Reacher and Blues Clues are continuing to post regularly. Meatball was looking strong – excellent to see him back out! As usual, Birdman and TryHard were pushing the pace. House Party developed a new dance.

    SYITG

  • R.I.P. to the D.L.C

    Wanted to start by paying respect to YHC’s fantasy football team, which was unceremoniously eliminated from the F3 Guillotine League this week. Until next year!

    Now onto the workout at hand……………5 of us gathered at Midlothian Middle School for the latest edition of Miles of Truth. Could not have asked for better running weather! My instructions were incredibly concise. We started out on Mt. Pisgah road and made our way onto Coalfield Road to the YMCA. The route took us down the hill to Midlothian Mines Park. One loop on the trail, then back up the hill to Midlo Tnpk, and back to the school. Heist, Rosie, and YHC added a lap around the track. Bullseye and Singer emerged from the opposite direction. Excellent conversation and a nice smooth pace this morning. Everyone made it back alive.

    Check Slack for all the events coming up. SYITG.

  • Ruck Bros

    Ideal ruck weather this morning. At 6am House and I hit the streets of Rockwood Park. We completed the paved nature trail, 2 laps around the park, and the big parking lot. Many of Americas problems were solved. We might have went home had we known what Purple Rain had in store.

    A good time was had by all.

  • Carries and Coffee

    It was an exciting day at Twin Team Lounge! 11 men arrived to a new flag location and fully functioning coffee stand. Here is a brief summary for your viewing pleasure:

    Mosey to back of BWES for warmup: No counting or cadence – just move across the bus loop. Ukranian Soldiers, Forward Straddle Hops, Hillbillies, Knee Pulls, Karoake, Bernie Sanders, Mummy Kicks, Raise the Roofs. I might have missed a couple.

    Exercise One: 4 Corners, Wall Work Edition. We used the school as our square: 10 Chicken Peckers, 20 Donkey Kicks, 30 Wall World II Sit ups, 40 Hoe Downs. Take it back with 10 Dirty Hookups, 20 Wall Slaps, 30 WallAbama Prom Dates, 40 Bruce Lee Punches. Mosey back to the bus loop.

    Exercise Two: Grow Ruck Carries
    4 man teams: One person is lifted up with their feet on someone’s shoulders. 2 carriers grab the arms and support the back. Walk to the end of the road. Best way I can describe it! We did several rounds with people rotating in and out.

    Mosey to the playground for Exercise Three: Grip Strength Challenge.
    Everyone hangs on the pull up bars until a winner is declared. Doozy won easily and looked like he could keep hanging if needed.

    to the basketball court for Exercise Four: Assorted exercised picked by the PAX. WWII sit ups, Pickle Pounders, LBC’s, Freddy Mercuries, and a few others. Back to the Flag for Numbers, Names, Announcements, etc.

    YHC took us out.

    Final Thoughts: Strong work by the PAX this morning. Enjoyed honoring the grow ruckers with a little blast from the past. Apparently Doozy is the fastest and strongest man at Twin Team. Coffee afterwards was excellent courtesy of Last Call. The rumor is that he may bring homemade baked goods in the future. This workout was Lounge Approved!

    SYITG

  • Muscle Man Chronicles

    4 men avoided the dreaded evening fart sack. and posted at the latest edition of The Crossing. At 630pm, it was time to get swole.

    Warm Up – lap around the parking lot, then circle up for Side Straddle Hops, Elbow Punches, Don Quixotes, Imperial Walkers, Big Claps, Plank Jacks, Mountain Climbers, LBC’s, Heels to Heaven, etc.

    Mosey to the field for Exercise One: Mostly Block Circuit
    Arms – Burpees, Merkins, Upright Row, Curls, Overhead Press – last 3 with blocks.
    Legs- Calf Raises, Sumo Squats, Lunges – all with blocks, Jump Squats
    Abs- LBC’s, Flutter Kicks, WWII’s, American Hammers – with blocks.

    Mosey to the Hill for Exercise Two: The Beast (6 stops, 6 reps, 6 rounds)
    exercises included Merkins, WWII Situps, Bobby Hurleys, Rosalitas, Ball Dippers, Mike Tyson Merkins

    Finished exactly on time!

    Banksy took us out

    Strong effort by the PAX on a hot and humid night! It was great seeing Bansky back out. Birdman pushed the pace, as usually. House was looking jacked after the block work. As usual, a good time was had by all.

    SYITG