Author: Chaplain

  • 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.

  • Kettlebellin’ Beyond the Wall

    Image result for jon snow wildling

    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.

  • 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.

  • Crosby, Stills, and Nash

    The Story of the Crosby, Stills & Nash Album Cover | Best Classic Bands

    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 on

    The 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 on

    Carry 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.

  • 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.