Author: Chaplain

  • That Time of Year

    94 degrees at 6pm – The parking lot at WEAG made its annual turn into a glove melting hellscape. But YHC and Ghostbuster were ready………….

    Mosey to the back of the church for Warm-Up: various exercises, all in perfect cadence with excellent form.

    to the small hill for some inverted ab work: WWII Sit Ups, LBC’s, Oblique LBC’s, Flutter Kicks.

    Mosey to the Bench for some upper body work: Dips, Merkins, Incline Merkins, Copious amounts of Big Overhead Claps.

    Mosey to the wall for some leg work: Donkey Kicks, Squats, Calf Raises, Lunge Walk to the metal container and back.

    Mosey to the upper parking lot for some Crab Walking.

    Next up was a super hot 4 corners with Hand Release Merkins, Jump Squats, Shoulder Taps, and Side Straddle Hops.

    We finished up at the flag with some hip stretches.

    Final Thoughts: Great catching up with Ghostbuster this evening. I was trying to due an easier workout due to a knee injury, but the heat had other plans.

    SYITG

  • To The Library………And Beyond

    8 PAX braved the mean streets of Bon Air this morning. We followed a meticulously planned route, and all made it back alive and relatively healthy. The journey kicked off with a stop at the Bon Air Library for some ruck grip strength carries, overhead carries, and walking overhead presses. The route took us through the neighborhood in the general direction of YHC’s house. With 30 minutes to spare, we stopped and did some Don Quixote’s, then held plank while discussing the F3 mission and credo. The PAX made the final push back and were all to happy to complete 3 minutes of overtime.

    COT followed by coffee at Einstein Bagels. It was great to see some new faces out! As always, it was honor to lead.

    SYITG

  • Somewhere Between 268 and 287

    With TryHard’s amazing 500th Q this morning, I decided to use the Crossing to shine the spotlight on myself. Here’s to 268! I actually got the number mixed up and we ended up doing reps of 287 – my bad.

    Warm Up: Started out with some movement exercises, weaving our way through the upper parking lot.
    Track Drills, Karoake, Mummy Kicks, Butt Kicks, Minecraft Walk, High Knees, Bernie, Low Side Shuffles, Leroy Jenkins (Sprint and 5 burpees.).

    Warm Up continues with Side Straddle Hops, Don Quixote’s, Ski Jumps, LBC’s Mountain Climbers, Alabama Prom Dates. I most likely missed a couple.

    Mosey to Power Lines for exercise one: 287 AB reps
    Divided between WWII Situps, Freddy Mercuries, LBC’s, Alabama Prom Dates.

    Back to the parking lot for Exercise Two: Triple Check with
    Fence Smokers, High Decline Merkins, run a lap around the parking lot.

    Mosey to wall area for Exercise Three: 287 leg reps:
    Squats, Dwight Howards, Lunges, Calf Raises.

    BTTF for an some ab work and a minute of glute stretching.

    YHC took us out.

    Final thoughts: It was a great evening for a workout! Many incredible memories have been made during the 268 – Hopefully I can keep adding to it. TryHard ended the workout with a chest love touch, which was appreciated by all. Enjoyed talking to Birdman post-workout.

  • Categories

    YHC shocked the PAX by showing up with a print-out of the workout including bold subheadings. Here is what when down:

    We moseyed around the church and stopped at various points to complete a “Category” that featured multiple exercises:

    1. Winter Sports (the warm up): Appollo Ohno’s, Bonnie Blair’s, Ski Jumps, Nancy Kerrigans

    2. Politics: Al Gore Pulses, Bernie Sanders up and back, Obama’s.

    3. Fictional Characters: Lt. Dan’s, Don Quixotes, Peter Parker Merkins, Leroy Jenkins.

    4. Countries: American Hammers, Ukranian Soldiers, Australian Snow Angels, Moroccan Night Clubs

    5. Jumps: Lemur Jumps, Broad Jumps, No cheat Broad Jumps, Broad Jump Burpees

    6. Primates: Monkey Humpers, Gorilla Humpers, Monkey Love Makers, Flying Monkey Humpers.

    7. Famous People: LL Cool J’s, Freddy Mercuries, Makhtar N’Diaye’s, Tony Hawk Burpees

    8. Crabs: Crab Humpers, Crab Walk, Crab Cakes, Fiddler Crabs

    9. Other Animals: Crawl Bear, Murder Bunnies, Donkey Kicks, Boxing Cockroaches

    Finished at the flag for COT. YHC took us out.

    Final Thoughts: It was a fun, yet challenging workout with many new exercises (for me) from the Exicon.

    Hardest Category: Jumps
    Hardest Exercise: Fiddler Crabs
    Best New Exercise: Tony Hawk Burpees
    Most Embarrassing Exercise: Al Gore Pulses

    SYITG

  • Speed, Balance & Power

    The trifecta of kettlebell excellence…………and pretty much every other sport. Here is a brief summary of this morning’s workout for your viewing pleasure.

    PAX of 7 mosey down to the tennis courts for Warm Up:
    Side Straddle Hops, Jazzercise, Big Overhead Claps, Shoulder Taps, Copious Amounts of Freddy Mercuries, Knee Pulls, Open the Gate, Mario Jumps, Mummy Kicks, might have missed a couple. All done in perfect cadence with excellent form.

    Speed:

    On the football field: Sprint to 50 yard line, 20 Kettlebell Swings, 8 Merkins. Run back to the end zone. Repeat and reduce the Swings by 2, and increase merkins by 2 until you get back to 8 and 20. 7 rounds total.

    Balance:

    At the side of the tennis courts, Triple Check. Runner does suitcase carry with kettlebell. Others do High Shoulder Taps with Kettle, and Bend Overs (??).

    Grab the kettle and walk along the top of the Great Wall of TryHard (GWOTH).

    Power:

    Hold Kettle on chest and run to the top of Mt. Chaplain. At the summit: Goblet Squats, and Clean and Presses. Back to the Flag for COT! TryHard took us out.

    Final Thoughts: Strong work by the PAX on an crisp and cool morning. I drew the inspiration from the workout from a line by my kid’s track coach. Much respect for Snuff who came out after finishing Ragnar over the weekend. Also, DTH returning from the mission field. Sounds like ultimate frisbee may be on the horizon! Perhaps this workout will pay off.

    SYITG

  • The Red Flag Ruck

    We rucked for an hour. House Party provide excellent life coaching, as usual. He also had some funny lines about the girls of Hopewell High School back in the day.

  • Hoopin’

    Bootcampers, runners, kettlebellers, ruckers………….ballers?

    Mosey to the small basketball court for Warm-Up: SSH’s, Don Quixotes, Big Overhead Claps, Bruce Lee Punches, Crab Cakes, Freddy Mercuries, No Cheat APD’s, Knee Pulls, Side Steppers (??), High Knees, Mummy Kicks, Mario Jumps, Butt Kicks, Lt. Dan’s, Sprint. Might have missed a couple.

    Exercise One: Free Throw Shooting
    Missed shot – everyone does a suicide.
    Made shot – shooter choice.
    Airball – 10 Burpees

    We managed to miss every shot until Steamer came through in Round 2. We also completed 10 burpees

    Exercise Two: Medicine Ball Layups. Dribble down the court and make a shot. PAX complete various exercises for the duration.

    Exercise Three: Passing. With a partner, side shuffle down the court while completing back and forth chest passes. Drops = 5 burpees. PAX complete various exercises for the duration.

    Round 2 was completed with Medicine Ball. I believe we had 2 drops and the appropriate number of burpees were completed.

    Exercise Four: 3 passes and make a shot. Just like it sounds with a partner. PAX does various exercises throughout. Made shots = Mario Jumps down the court and back. Missed shots = Sprints.

    Exercise Five: 3 Pointers.
    Missed shot: 10 hand release merkins
    Made shot: shooters choice.

    Airball – 10 Burpees

    Take a wild guess at how many merkins were completed. We also did 10 burpees.

    Exercise Six: 21. Chaplain childhood rules with tips taking you back to zero. Deep Dish got to 20 just as time expired and was declared the winner.

    Back to the flag for Numbers/Names/Announcements

    YHC took us out

    Final thoughts: It was a fun workout this morning! The PAX generally looked bad on most of the drills, but people came to life during the game of 21. Deep Dish and Six Shooter were standouts. YHC became enraged when a Little Leaguer shouted “airball” during one of the exercises. You try finishing workout, punk!

    SYITG

  • 4:20

    House and I rucked for an hour. Big Rig was Big Riggin’- launched at 420 and got in 8 plus miles. We all had to leave before the bootcamp for various reasons.

    A good time was had by all.

  • Road Trip

    It was a cardio themed off campus tour for the 9 PAX at Twin Team. Lounge Management was not pleased…………..but we all made it back alive.

    Mosey to back of the school for Warm Up: Walking Arm Circles, Side Shuffles, Minecraft Walk, Knee Pulls, Bernie Mummy Kicks, Butt Kicks. Might have missed a few.

    Mosey to the back road and line up: Indigenous People’s Run. Nothing fancy, man in the back sprints to the front. We navigated down the pitch black side walk on Robious Road and turned left into the neighborhood. Right turn and all the way down the the Cul-de-Sac. PAX complete 50 LBC.

    Going back up the road: 5 merkins at right side mailboxes, 10 WWII sit-ups at left side mailboxes.

    Reform the line and indigenous people’s run to the next intersection. PAX complete 50 Freddy Mercuries.

    On the way up the big hill: 5 Squat Pulses at the first mailbox. Add 5 at each additional mailbox. I think we worked up to 60. Run to the top of the false peak and regroup.

    Indigenous People’s run down the hill. Stop at the intersection for 50 flutter kicks. Indigenous People’s run out of the neighborhood, right on Robious, stop for 25 incline merkins. Cut through BWES back to the flag as our line gradually disintegrated.

    50 dips to finish things off.

    Numbers, Names, Announcements, Prayer Requests. Last Call took us out.

    Final Thoughts: Excellent work by all the PAX this morning! It was great seeing Sin Bin back out. I think this may have been one of Last Call’s all time favorite workouts. We covered a lot of ground and got the heart rate elevated. Until next time……………….

  • HB WOD: The Calm Before the Storm

    An enthusiastic group of 9 assembled for the latest edition of Huge Bells. The skies looked ominous; but the fellas were ready to put in some work. Here is a brief summary for your viewing pleasure:

    Grab the KBells for a Slaughter Start on the grassy knoll. Bear Crawl up hill, overhead carries on the flat sections, regular mosey downhill.

    Warm-Up in the parking lot: Mario Jumps, Karoake (x2), Minecraft Walk, Butt Kicks, Bernie Mummy Kicks, Side Shuffles, BOC’s.

    Mosey to the Amphitheater area for Exercise One: KBell Wall of Death
    5 rounds of 20 Wall World II Sit ups, People’s Chair Upright Row, Wallabama Prom Dates (with Kbell), One Legged Shoulder Presses, People’s Curls, run to the abandoned school and back.

    Back towards the flag mixing in a couple exercises: Around the Worlds, Reverse Arm Curls, Bernie with High Hold, Lunge Walk.

    Numbers/Names/Announcements/Prayer Requests

    Stag took us out.

    Final Thoughts: Amazing effort by all the PAX this morning! By the end we were all swole and ready for the F3 Calendar photo shoot. Well deserved cups of coffee were provided by Snuff. Good luck to NTB as he starts his new job – just smile and nod!

    SYITG