YHC was pleasantly surprised to see Fudd, Tater, and a swolled up Crash Test Dummy emerge from the fog at Bettie Weaver Elementary this morning. It was time to show these fine gentlemen some southern hospitality.
Warm Up: Ran a lap past JRHS and back to the track at Bettie Weaver. Stopped periodically for some traditional warm up exercises – SSH’s, LBC’s, Ukranian Soldiers, Bruce Lee Punches, Imperial Walkers, Arm Circles.
Exercise One: The Full Body Workout
5 pull ups, 20 merkins, 20 jumpsquats, sprint to the other end of the field, 20 Heels to Heaven, jog back. x 5 rounds
Challenge: 50 Hand Release Merkins – stop when the first person reaches 50
Exercise Two: On Harambe Hill – Bear Crawl up, turn for 3 lunge walks and one broad jump, Crab Walk Down, turn and repeat. We made our way along the hill to the baseball scoreboard.
50 WWII sit-ups
Mosey back to the flag for 2 minutes of Monkey Humpers
Numbers/Names/Announcements/Prayer Requests
YHC took us out
Final Thoughts: Florence confirmed that this was not an impromptu West End takeover. Great catching up with Crash Test Dummy who is about to start EOD school for the Air Force. He is heading back to Florida on Saturday. Nice work by Fudd and Doozy who are battling back from injuries. As always, it was a great honor to lead this morning.
Author: Chaplain
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Celebrity Guests at Twin Team
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Short Circuit??
6 of SOJ’s finest at Rock N Roll on this chilly morning! We ran, we bootcamped, and most importantly; we had a great time. Here is a brief summary for your viewing pleasure.
Mosey the tennis courts for Warm Up:
SSH’s, Ukranian Soldiers, Cherry Pickers, Mummy Kicks, Dead Man Hang, LBC’s, Side LBC’s, Alternating Shoulder Taps
AND Butt Kicks, High Knees, Karoake x2, Mario Jumps, Bernie Sanders, Lunge Walks, Broad Jumps, Striders (x4) – all across the two tennis courts
Mosey to parking Lot for Exercise One:
PAX ran across the three large parking lots, stopping at 4 different stations for exercises, then ran back.
Circuit One: 25 Merkins, 50 plank jacks, 75 Mountain Climbers, 100 SSH’s
Circuit Two: 25 WWII’s, 50 Flutter Kicks, 75 Alabama Prom Dates, 100 LBC’s
Circuit Three: 25 Lt. Dans, 50 Jump Squats, 75 calf raises, 100 Monkey Humpers
Bonus Circuit Four (PAX choice): 25 Merkins, 50 Imperial Walkers, 75 LBC’s, 100 Raise the Roofs
Mosey back to the flag for 2 minutes of Broga.
Numbers/Names/Announcements/Prayer Requests
House Party took us out
Final Thoughts: Great work by all pushing through! YHC had a bunch of other stuff planned, but the circuits proved to be very time consuming. Surprisingly, the PAX chose Circuit Four as opposed to “Burpees and Hills.” Great to see Doublemint out this morning hot steppin’ and loosing up that leg. Hope to see him getting back into some workouts over the next few months. Continued prayers for House Party as he is taking in 2 grandchildren (age 2 and 4), and is in need of winter clothing, toys, and other items. Strong effort, as always by McRib, Ponch, and Mudslide.
Have a great weekend! -
The Loneliest Chaplain
With no PAX in sight, YHC jogged solo through the nether regions of Rockwood Park. Completed our normal paved woods loop while meticulously planning the Rock N Roll workout. True to form – a good time was had by all.
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Whipped Cream and Vodka
6 men enjoyed some stimulating conversation that focused on bad alcoholic beverages, teenage impulsivity, and proper monkey humping techniques. We also managed to get in approximately 45 minutes of exercise. A brief summary for your viewing pleasure.
Mosey to the lower circle for Warm-Up:
SSH’s, Ukranian Soldiers, Monkey Love Makers, Imperial Walkers, Hand Release Merkins, LBC’s
AND Mario Jumps, Squatting Side Shuffles x 2, Mummy Bernie all across the circle.
Exercise One: Pole Work
1st pole – 20 hero plank jacks
2nd pole – 20 jump squats
3rd pole – 20 2 ct. American Hammers.
Repeat pattern until we reach the Brokeback Railing area.
Exercise Two: Team Double Triple Check
Runners run up the ramp and back.
Exercisers do: Balls to the Wall (rd. 1), Chicken Peckers (rd. 2), Pigskins (rd. 3).
Switch runner/exercise between rounds
Mosey to Mt. Chaplain for Exercise Two:
On the ascent: Bear Crawl up hills/grass areas, Jackrabbit Jumps on parking lots.
On the descent: Crab Walk hills/grass, flutter kicks: 25, 50, 75, 100
Exercise Three: Monkey Humper Ring of Fire
Monkey Humpers while one man runs to the school and back. Go until everyone has run.
Back to the flag for Names/Numbers/Announcements/Prayer requests
YHC took us out
Final thoughts: Appreciate the small but enthusiastic crew on this rainy morning. There was absolutely zero chance of us looking for a sheltered area. Way to push through! Some hilarious discussion of teenagers vomiting bad mixed drinks – really brought me back to the good old days. -
Chicken Leg Expansion Pack
4 strong at the wee hours AO that we affectionately call The Graveyard Shift. Here is a brief summary for your viewing pleasure:
Mosey to the tennis courts for warm up:
Ukranian Soldiers, Monkey Love Makers, SSH’s, Suzanne Somers, LBC’s, Hand Release Merkins
AND Lunges with a twist, Mario Jumps, Squatting Side Shuffles x2, Mummy Bernies all across the court.
Exercise One: 10 rounds of 25 squats w/10 seconds rest
Exercise Two: Team Triple Double Check
Runners go to the flag and back.
Non-Runners complete the following:
Rd 1: Decline Merkins on the grass hill – little steeper than I thought!
Rd 2: Dips
Rd 3: Hero Plank Jacks (plank jack with shoulder taps)
Exercise Two: Four Corners – 25 jump squats, 50 monkey humpers, 75 calf raises, 100 Mountain Climbers
Exercise Three: Crab Walk across the tennis courts
Exercise Four: Bear Crawl to the road sign.
Back to the Flag for Names/Numbers/Announcements/Prayer Requests
YHC took us out.
Final Thoughts: The Graveyard Shift is swelling in numbers! Great to see Mudslide – he has been very active and checking out a lot of different workouts. Really enjoyed hearing about Big Rig’s first 10k over the weekend. Well done, sir. Not really sure why Florence refers to himself as having Chicken Legs – he seems pretty strong. Enjoyed it fellas! -
Introducing………Your Starting Five
PG – Doozy
SG – Chaplain
C – Florence
PF – Last Call
SF – Tobit
A gritty, yet offensively challenged team gathered on the courts of Bettie Weaver for a basketball inspired workout. Here is a brief summary for your viewing pleasure.
Grab coupons and mosey to the back of the school for Warm-Up:
SSH’s, Imperial Walkers, Ukranian Soldiers, Mummy Kicks, Apple Bottom Poppers, Plank Jacks, Alabama Prom Dates
AND Butt kicks, High Knees, Karaoke across the parking lot.
Exercise One: Rotating circuit with three rounds
Round One: Upright Row with Kettle, Lawnmower Pulls with Kettle, American Hammers with Medicine Ball, Shoot three pointers, runner does lap around the track. Rotate through each station.
Round Two: Reverse Forearm Curls with Kettle, Sumo Squats with Kettle, WWII’s with Medicine Ball, Shoot Three Pointers, runner does lap around the track. Rotate through each station.
Round Three: Bench Press with Kettle, Bent Over Row with Kettle, Flutter Kicks with Medicine Ball Hold, Shoot Three Pointers, Runner does the Last Call Loop.
Winner of the Three Point Contest (YHC) picks the next exercise: Merkins x 10
Exercise Two: Bobby Hurley’s x 10, run across the Basketball court, Bobby Hurley’s x 20, run, Bobby Hurley’s x 30
Gather coupons and mosey back to the flag. One minute of Monkey Humpers to wrap things up.
Numbers/Names/Announcements/Prayer Requests
Tobit took us out
Final Thoughts: Strong work this morning fellas! We were not exactly lighting up the scoreboard during the 3 point contest. Blame was placed on the ball, poor lighting, tight forearms, uneven pavement, and other external factors. We were using a deflated soccer ball, so that part may have been legit. Lots a great mumble chatter including a break down of Chokies football as well as the team from Free Shoes University. Tobit had a funny anecdote about challenging a middle schooler to a pull-up contest.
As always, it was an honor to lead -
Frogs, Bears, and Muddy Hillbillies…………
……..Just another day at Rock N Roll. 7 men ignored the weather reports and quickly elevated the atmosphere to 70 degrees and sunny. Here is a brief summary for your viewing pleasure:
To the basketball court for Warmarama:
Ukranian Soldiers, Don Quixote’s, Helicopters, Imperial Walkers, Apple Bottom Poppers, Hand Release Merkins, Freddy Mercuries.
AND Lunge walk w/Twist, Karaoke x 2, Mummy Bernies, High Knees, Butt Kicks, Lt. Dan’s, Broad Jumps, Forward Straddle Hops – all across the basketball courtTo the small basketball court for Exercise One: Ring Around the Toadie
Frog jumps around the perimeter of the court – finished 2 rounds, plus a bonus counterclockwise lap.
Mosey to the baseball field
Exercise Two: Bear Crawl Arena (AKA The Bear-or Dome)
PAX completed various Bear Crawl themed exercises
- Indigenous People/Bear Crawl/Plank mash up – PAX holds plank in a line, man in the back Bear Crawls to the front. Made our way around 1/2 the perimeter of the outfield. Plank holding proved to be the most challenging aspect of the morning – who knew?
- WWII Crawl Bears to the fence and run back.
- Boo Boo Bears (one legged bear crawls) to the fence and run back
- Regular Bear Crawl, run back
- Bearpees, run back
- Thrilla Gorillas (Bear Crawl x 5, then Murder Gorilla to side x5), run back
- Mud Crawl
To the hill for Exercise Three: Clock Work Merkins
At the Parking Lot: Exercise Four: Striders x4
Exercise 5: 25 count Belching Hillbillies (Burpee plus 2 count Hillbilly)
Back to the Flag for LBC’s for about 30 seconds.
Numbers/Names/Announcements/Prayer Requests
YHC took us out
Final Thoughts: Epic workout in the mud and rain- we kicked off October in style! Appreciate all who participated. It is great seeing Big Rig, Mudslide, and Fonzie becoming regulars at this AO. We continue to add new faces at Rock N Roll who are contributing greatly to the group. Enjoyed some 2nd F at Starbucks afterwards.
Have a great weekend!
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Assessing the Damage
The Morning Wood Crew enjoyed a wet run through the paved nature trails of Rockwood Park. Downed branches and YHC’s substandard light made for an interesting journey. Big Rig was at the park early and got in a total of 5 miles. Well done, sir. House Party and myself did a version of the normal route, then added on a couple parking lot laps at the end. A good time was had by all!
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Gluttons for Punishment
At the ungodly hour of 4:30 am, 2 men embraced the ultra-gloom at the latest edition of “The Graveyard Shift.” A brief summary for your viewing pleasure:
To the basketball courts for Warmarama:
Arm Circles, Imperial Walkers, Mummy Kicks, Helicopters, Side Straddle Hops, Hand Release Merkins, LBC’s, Side LBC’s, Butt Kicks, High Knees, Karaoke, Bernie Sanders, Lunge Walk.
To the small basketball court for Exercise One:
Modified version of 4 corners:
Round 1 – Crab Walk, 5 Crab Cakes at Corner 1, 10 at 2, 15 at 3, and 20 at 4.
Round 2: Broad Jump with 5 jump squats at Corner 1, 10 at 2, 15 at 3, 20 at 4.
Round 3: Bear Crawl with Plank Jacks: 5, 10, 15, 20Mosey back to the Parking lot for Exercise Two: Dora with Kettlebell
50 WWII sit ups with lift, 100 Upright rows, 200 Lawnmower pulls. Runner does a lap around the big parking lot.
After a couple stretches: Exercise Three – Run a lap around the perimeter of the park, stopping at various locations for 25 count ab exercises: Heels to Heaven, Flutter Kicks, Alabama Prom Dates, American Hammers, Freddy Mercuries, LBC’s.
Final Thoughts: A good time was had by all! Working out this early on a Monday is a huge challenge, but have to admit – feels great to get out there. With Big Rig unable to attend, we had to keep the momentum going. Appreciate Florence’s continued motivation and leadership down here in SOJ land. Would love to have others join in the fun.!
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F3 101
The newly named Fonzie (Miles) made his debut at the Wood. Gave him an overview of the group and what to expect during the workout. Finished the paved nature trail, then back to the flag. It was great catching up!