At 5am we loaded up the SOJ clown car and headed for the hinterlands. The Davillians welcomed us with open arms and were ready to put in some work. Here is a brief summary for your viewing pleasure:
Warm up: Turn on “Chaplain’s Kettlebell Mixxx” and complete a couple laps around the parking lot. Circle up for Ukranian Soldiers, Arm Circles, Monkey Love Makers, LBC’s, Hand Release Merkins, Dead Man Hang.
Exercise: Tour de MANNdate. Moseyed around the perimeter of the school, stopping at various locations for 2 minutes of exercises. Completed the following:
WWII sit ups w/lift, People’s Chair upright row, Bench Press, Lawnmower pulls, Kettlebell swings, LBC’s with Kettle, Reverse Forearm Curls, Flutter Kicks w/overhead hold, Squats, Standing Upright Row, Seated Ball Tappers, Lunges around the circle, Fireman Carry around the circle, Calf Raises, Tricep Extensions. I may have missed a few.
Back to the Flag for Numbers/Names/Announcements
DTH took us out
Final Thoughts: Had a great time getting back up to Daville and posting at MANNdate for the first time. Solid effort by all the PAX on a hot and humid day. SOJ takeover is in full effect and a couple of us, including YHC will probably be making the trek back up on Friday.
Author: Chaplain
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Kettlebellin’ Beyond the Wall
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Expanding the Brand
YHC and Last Call took the Broga show on the road. First time bringing peace, love, and grunting to the FORGE. Wedding Singer stopped by for the grand finale and earned his data point. Did a full body workout including the now popular cross body hamstring stretches. Great way to get loosened up before Doozy’s epic beatdown.
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Crosby, Stills, and Nash
Three rock stars enjoyed an intimate gathering filled with mumblechatter and Jumping Herpees. Here is a brief summary for your viewing pleasure:
Mosey to the basketball court for Warm-ups:
Ukranian Soldiers, Helicopters, Mummy Kicks (??), Alabama Prom Dates, Monkey Love Makers (slow Monkey Humpers), Plank Jacks, Carolina Dry Docks, Broga including the pigeon, Hip Flexor Stretch, etc.
Mosey to Basketball Court 2 for Exercise One: Ring around the Toadie: Frog jumps going clockwise around the perimeter of the court. Finished two laps.
Mosey to the back of the park, stopping for Pole Smokers (x25), Flutter Kicks (x50), LBC’s (x75).
On the Nature Trail Exercise equipment: Triple Check.
Runner goes to the garden and back. Partner 2 (Jerkins), Partner 3 (WWII sit-ups on the bench).
Mosey to the grass hill for Exercise Three: Victory Hill (x7)
On the way back to the basketball court: Hand Release Merkins (x25), Mountain Climbers (x 50, 2 count), Squatting Raise the Roof (x75)
Exercise 4: A couple laps around the basketball court, alternating exercises on each side of the court.
Round one: Crab Walk, Bernie Sanders, Crab Walk, Bernie Sanders.
Round two: Bear Crawl, Side Shuffle, Crawl Bear, Side Shuffle.Round three: Hoppin’ Lt. Dan’s, Karoake, Hoppin’ Lt. Dan’s, Karaoke
Round four: Jumping Herpees, run, Jumping Herpees, run.
Back to the flag for Numbers/Names/Announcements
YHC took us out.
Final thoughts: Strong work put in by the PAX this morning! Crosby, Stills, and Nash was the first rock trio that popped into my mind – I am sure there are many others worthy of a backblast title. Really enjoyed hanging with HP and Snuff this morning!The sky is clearing and the night has cried enough
The sun he comes the world so often up
Rejoice, rejoice, we have no choice but to carry onThe fortunes of fables are able to sing a song
Now witness (oh) the quickness with which we get along
To sing the blues, you’ve got to live the dues
And carry onCarry on love is coming
Love is coming to us all -
Why We Do F3
It was perfect running weather today. We finished the nature trail and headed back up the gravel road. Enjoyed getting to know House Party and hearing his perspective on the group.
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The Robious Landing Ab Enhancement Club
6 of SOJ’s finest got together at Bettie Weaver Elementary for another round of Twin Team action. YHC promised minimal upper body work due to extreme thumb socket soreness. Here is a brief summary for your viewing pleasure:
Mosey to the JRHS parking lot for Warm-Up:
Ukrainian Soldiers, Helicopters, Apple Bottom Poppers, Hand Release Merkins, Butt Kicks, High Knees, Karaoke x 2, Dead Man Hang.
Exercise One: River Ab Run – Mosey through Robious Landing Park to the River, stopping periodically for 25 count ab exercises:
LBC’s, Flutter Kicks, Partner Leg Tosses, Pole Smokers, American Hammers, Hello Dollies, WWII sit-ups.
Exercise Two: Triple Check
Runner bear crawls up the dock/stairs to the parking lot and back. Originally called Tooth Fairies, but this was determined to be too dangerous. Partner 2: Jump Squats; Partner 3: Dips.
Exercise Three: River Ab Run, the return. 25 count Heels to Heaven, Boxing Cockroaches (w/partner), Alabama Prom Dates, Freddy Mercuries.
Bear Crawl up the final hill, then back to the flag.
Numbers/Names/Announcements.
Last Call took us out with some powerful words.
Final Thoughts: Fun workout on a sneaky humid morning. Great job by all of the PAX! Gotta give it up to House Party – dude has been killing it since joining the group not too long ago. We ran out of time to show him Twin Team hill, which disappointed everyone. Keep up the good work!
Bridge workout on Saturday.
Prayers to the various group members with injuries, COVID, illnesses and other issues. Let’s lift each other up as much as possible. -
The Next Generation of Wood
YHC, Florence, and a young whipper snapper enjoyed some peaceful miles before TryHard’s brutal beatdown. We did the full nature trail; and a good time was had by all.
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Finishing Strong
3 distinguished gentlemen wrapped up the OTB kettlebell season in style. Here is a brief summary for your viewing pleasure.
Warm-up: Don Quixotes, arm circles, helicopters, cherry pickers.
Walk to the side of the church alternating between overhead carries and upright holds.
Exercise One: curb walk, indigenous peoples style. Man in the back runs to the kettles and does 10 goblet squats, run back to the front. We went up and back.
Mosey to the back of the parking lot doing around the worlds, clockwise then counter.
Exercise Two: triple check: chest press, WWII sit-ups with lift, runner does side shuffle to the speed bump and back.
Mosey down the side road doing reverse forearm lifts. Pay the toll: 25 dips and 25 incline merkins.
Continue down the side road completing Lt. Dan’s.
Exercise 3: Peoples Chair with wall ball hangers. 2 minutes duration. 20 double count American hammers
Back to the flag doing walking upright rows.
Numbers, names, announcements.
YHC took us out.
Final thought: Awesome effort by the PAX tonight in hot and humid conditions. Appreciate EF Hutton and Draper coming out. Had a great time leading this kettlebell series. We reached zero FNGs and the schedule seemed to primarily benefit myself and Don Draper. But my arms are feeling strong, so would have to rate the experiment a success. We are switching over to Wednesday night starting in the fall, so may reboot this thing in some fashion. -
By the Rockets Red Glare
Another round of OTB kettlebells is in the books. Draper and YHC flexed and strutted around the facility, to the amazement of the many spectators. Here is a brief summary for your viewing pleasure:
Warm Up: Arm Circles, Don Quixote’s, Helicopters, Apple Bottom Poppers, Alabama Prom Dates, LBC’s, Arm Stretches.
Mosey walk to the side of the church for Exercise One.
Completed a full lap around the facility. First Straight away: Around the Worlds, counterclockwise, Second: Carry kettle overhead. Third: Around the worlds, clockwise. Fourth: Carry kettle in upright position.
At each corner complete: 10 merkins, 20 WWII situps, 40 squats, 80 Raise the Roofs – we did Monkey Humpers on the first set, but audibled out.
Back to the Flag for Mary: LBC’s, various plank positions.
Numbers/Names/Announcements
Final thoughts: With Draper on the IR, we managed to get in another 45 minutes of zero running. Tonight was quite the setting for a workout with the Rangers group launching rockets in the parking lot for a merit badge. There were also dozens of kids and parents walking around and looking at us like we were insane. The best part was definitely the younger Ranger’s class testing out the kettlebells and commenting on how heavy they are. You got that right, son. -
Honoring Harambe
The PAX was 4 deep on a humid morning at Twin Team. We didn’t travel very far, but still managed to put in some work. Here is a brief summary for your viewing pleasure.
Warm up on the basketball court: Arm Circles, Helicopters, Apple Bottom Poppers, Hand Release Merkins, LBC’s, High Knees (across the court), Butt Kicks, Karaoke, Dead Man Hang.
Mosey to Harambe Hill for Exercise Two:
Starting on the far right side, Bear Crawl up the Hill, pivot left – 5 Broad Jumps, Crawl Bear down, pivot left – 5 lunges. Continue pattern to the end of the hill.
Rd 2: Murder Gorillas across the face of the hill. Plank walk back.
*25 Heels to Heaven to rest the calf muscles.
Mosey to the School for Exercise 2:
People’s Chair – Indigenous People’s run. Everyone does People’s Chair, man in the back does 3 burpee’s, then runs to the front. Completed the back wall of the school.
Back to the Flag for Exercise 3: Quad Check
1 runner
1 Goblet Squat with kettlebell
1 Upright Row with kettlebell
1 WWII sit up with medicine ball.
Numbers/Names
Announcements: See Slack for info on upcoming workouts/Q’s at the bridge. Blood drive as well
YHC took us out.
Final thoughts: Twin Team is always a great way to wrap up the work week – it was an honor to lead. The newly minted Harambe Hill proved to be a fan favorite, or perhaps the opposite of that. Good luck to Gumbo on his house hunt and Boberry on his travels this weekend. There are a couple PAX and family members with serious medical issues – try to lift them up in prayer. Enjoy the weekend! -
A Trip Down Memory Lane
A dozen PAX converged at Huguenot High School for the latest round of The FORGE. YHC was celebrating 3 years in the group! Some may question whether any of the exercises selected were “fun,” but it appeared that a good time was had nonetheless. Here is a brief summary for your viewing pleasure:
Massacre Start: On the knollercoaster: Bear Crawl up the hills, lunge walk across, crab walk down. Does Massacre or Slaughter sound more intense?
Warm-Up – Walking Ukranian Soldiers, Walking Arm Circles, Walking Helicopters, Hoppin’ Hillbillies, Butt Kicks, High Knees.
Mosey Down the Hill for Exercise One: Broke Back Railing, indigenous people style. PAX goes under the railing, side to side up the hill. Man in the back breaks off and does 5 WWII sit-ups, then runs to the front.
Mosey to the staircase for Tooth Fairies.
Mosey to the top of Mt. Chaplain for Exercise Two:
2 rounds of Mt. Chaplain descent with exercises at 4 of the parking lots.
Rd. 1: 25 lunges, 50 squats, 75 calf raises, 100 monkey humpers
Rd. 2: 25 WWII’s, 50 Flutter Kicks, 75 APD’s, 100 LBC’s
Run back to the top after completion.
Exercise 3: Man Harmers
10 Side Straddle Hops, Forward Straddle Hop across the parking lot, 20 SSH’s, Forward Straddle Hops across the parking lot. Continue pattern up to 70.
Back to the Flag for 5 minutes of Mystery Box:
Burpees, Crawl Bear, Lt. Dan’s
Numbers/Names
Announcements: Upcoming Convergence and regular Q’s at The Bridge. Upcoming blood drive. See Slack for Details
YHC took us out with some reflection on my F3 experience
Final thoughts:
In preparing this workout, I scrolled through some of my prior Q’s. Tried to break out some favorites from the last 3 years. The PAX were looking strong this morning! We lost Last Call for the majority of the workout, but he was located unharmed. F3 continues to have a huge impact on my life and I appreciate all of you!