Author: Chaplain

  • 0.0

    The latest round of OTB kettlebells was a zero running affair. YHC and a less than 100% Don Draper skipped the cardio component and focused primarily on upper body and abs. Here is a brief summary for your viewing pleasure;

    Warm up – Arm Circles, Helicopters, various stretches

    Exercise One: 4 corners
    10 lawnmower pulls on each arm, 20 bent over rows, 30 American Hammers, 40 Goblet squats. Reverso and worked our way back down.

    Walk to the church holding the kettle at chest level

    Exercise Two: People’s Chair w/side to sides, Ground to overhead lift, overhead press and a couple others. I have no idea what any of these exercises are called.

    Back towards the flag for self-directed Triple Check:
    Tricep Extension x 20, WWII sit-ups with lift x 20, bear crawl in the grass.

    Exercise Three – Walking Side Shuffle (out and back), walking Overhead Presses, Walking around the Worlds. Walking Hold the Kettle up.

    Final Thoughts: Much respect to Draper who ran 7 miles at the OTB Midlo gathering this morning. Despite injuring his ankle tendon, he rallied for the Kettlebell workout. Neither of us are personal trainers, but we made it work. On the 3rd F front, this was a great day for the Chaplain clan as 2 of my sons (Grizzly and Armadillo) were baptized on Sunday Morning.

  • ChapFlo

    2 early risers enjoyed the great weather and scenic running trails of Morning Wood. We started on the normal paved nature loop and took the trail down to the lake. Passed by House Party on his way to the workout. It was a peaceful warm-up before Florence’s brutal Rock N Roll beatdown.

  • Pelvic Thrust Demo Team

    4 kettlebell wielding studs and a couple of 2.0’s took over the WEAG complex on Sunday evening. Onlookers had to step aside as we rounded the church with manly exercises and a killer soundtrack. Here is a brief summary for your viewing pleasure.

    Warm up: Short mosey around the upper parking lot following by Arm Circles, Helicopters, Cherry Pickers, Dead Man Hang and arm stretches.

    Exercise One: Circuit around the church. At various locations, stop and do 2 minutes of called exercises. The following were completed:
    American Hammers, Step ups, Tricep extensions, Bench Press, Squats with lift, Flutter Kicks, Upright Row, WWII’s with lift, Lawnmower pulls, calf raises, Pass Arounds (??), Pole Smokers, Kettle Swings.

    Back to the flag for a couple leg stretches.

    Final Thoughts: Great job by all of the PAX this evening. OTB kettlebells is a laid back atmosphere with a lot of curious walkers, runners, and spectators around. It was great seeing Tryhard’s 2.0’s show up with their own weights and headbands. Lots of hair metal mumblechatter, amongst other topics. Come on out next week!

  • Grab the Zima, it’s party time!

    10 studs from south of the river, including an FNG, got together for another epic Rock N Roll beatdown. The running was minimal, but we maxed out on 1990’s pop culture references. The following is a brief summary for your viewing pleasure:

    Walking warm-up that included Helicopters, Arm Circles, Ukranian Soldiers, Hoppin’ Hillbillies, High Knees, Butt-Kicks, Karaoke x 2. Mixed in some Hand Release Merkins and LBC’s.

    Exercise One: Mosey to flag for coupon retrieval.

    Circuit with various exercises. One man lunge walks halfway around the circle, then runs. Rotate to the next station.
    Exercises included: Sumo Squats with big kettle bell, Upright row with kettle bell, WWII sit ups w/medicine ball, Derkins, Jerkins, Burpees, Dips, Jump Squats, Flutter Kicks. Everyone did each station.

    Mosey to the basketball court for Jumping Herpes – out and back.

    To the baseball field: Partner up. One man runs to 1st base for 20 Merkins and back. Partner does pole smokers. Repeato to second and third base.

    In the back parking lot: Bear Crawl to the sign.

    To the lower baseball field. Same pattern as above, but at the bases do 20 WWII sit-ups. Partner does Heels to Heaven.

    Monkey Humper Ring of Fire w/10 Merkins each.

    Lt. Dan Walk back to home plate. Did some planking.

    Mosey back to the flag for 1 minute of Apple Bottom Poppers.

    Numbers/Names/Announcements

    Hardywood took us out with some inspirational words.

    Final thoughts: Great work by all of the PAX today. Welcome House Party! He lives in the area and had been working out solo at the park. Florence talked to him about our group last week. Also, shout out to Floppy Disk for posting on consecutive weeks. Wild mumble chatter today, including a Zima reference that inspired my backblast title. For additional insight on this workout, check out Last Call’s MySpace page.

    Have a great Easter!

  • The Customers all Left

    At the unusual timeslot of Sunday at 6:30 pm, Tuckahoe and SOJ united for an epic OTB kettlebell beatdown. Here is a brief summary for your viewing pleasure.

    Warm Up: Mosey w/kettlebells around the perimeter of the church. Stopped periodically for the following: Arm Circles, Helicopters, Don Quixote’s, Hand Release Merkins, LBC’s.

    Exercise One: Triple Check – Big Kettle sumo squats, Small Kettle overhead reach (each arm), runner goes down the hill and bear crawls back.

    Exercise Two: 4 Corners, Prostitute style: 10 sit ups with overhead press, 20 dead lifts with arm raises, 30 lawnmower pulls (15 per arm), 40 flutter kicks w/kettlebell hold.

    One minute of arm stretches and recovery.

    Numbers/Names/Announcements

    Final Thoughts: Strong work by all the PAX this evening. The four corners ended up being pretty brutal as evidence by YHC struggling to move my fingers and type up this backblast. It was nice having a doctor on hand in the event that some accidental skull crushing occurred during the flutter kicks. Looking forward to exploring this location over the next couple weeks. Reminder that we will not be meeting next week due to Easter.

  • Field Hockey Activities are Cancelled for the Day

    A trio of runners and bootcampers linked up at Twin Team for another round of comradery and physical challenges. Here is a brief summary for your viewing pleasure:

    Mosey to the back of Bettie Weaver for Warm up: High knees, butt kicks, Karaoke, Arm Circles, Helicopters, Ukranian Soldiers, Hoppin’ Hillbillies, Hand release merkins, LBC’s.

    On the back road: Lt. Dan’s – extended version. Followed by a curb crawl – man in the back breaks off and does 5 WWII sit-ups, then runs to the front.

    To the track for 100 yard bear crawl.

    Mosey to the field hockey field for Ab Challenge:

    Run across the field and complete an ab exercise, run back and do 20 WWII sit-ups.
    PAX completed the following: 25 Rosalita’s, 40 flutter kicks, 25 Heels to Heaven, 50 Alabama Prom Dates, 75 LBC’s – 100 total WWII’s. The field was a little moist!

    Back to the flag for 1 minute of stretching.

    Final Thoughts: Strong work by Florence and Doozy this morning. Enjoyed doing the underwater WWII sit-ups in particular. The running trio reported having the greatest run of all time.
    -Good luck to Doozy and the Hanover crew at the Petersburg Half Marathon tomorrow.
    -Florence is hosting a birthday Q at Rock and Roll tomorrow. Apparently multiple FNG’s may be involved. Florence is a tireless recruiter – dude will talk to anyone and everyone about our group.
    -If you fartsacked this week, come redeem yourself at the Sunday night OTB kettle bell workout. 6:30 pm at West End Assembly of God.

  • Off Campus Party

    14 strong (11 bootcampers, 3 runners) ventured out for the early morning festivities at Midlothian Middle School. Here is a brief summary for your viewing pleasure:

    Warm up – Indigenous peoples run around the school. Man in back does 10 Side Straddle Hops and 10 Arm Circles, then runs to the front.

    Exercise One: Running tour of Midlothian Mines Park and the lake area. We stopped periodically for various exercises, increasing by 5 each time. The PAX got to choose! To be best of my knowledge, we completed the following:

    5 burpees
    10 HR Merkins
    15 Jump Squats
    20 Carolina Dry Docks
    25 Ranger Merkins
    30 Broad Jumps
    35 LBC’s
    40 ??
    45 Mountain Climbers
    50 incline Merkins
    55 Flutter Kicks
    60 Side Straddle Hops
    65 Arm Circles, front and back
    70 American Hammers
    75 Alabama Prom Dates

    Exercise Two: Crab Rolls down the hill – Crab Walk x5, roll over for Merkins x3.
    -At the bottom, 25 pole smokers.

    Exercise Three: Victory Hill – sprints x 3. Mosey back to the flag.

    Numbers/Names/Announcements

    Florence took us out.

    Final Thoughts: Great effort by all the PAX today! It has been awhile since I ventured down that path in the lower parking lot. Any homeless individuals or early morning walkers surely scattered when they saw our army of headlamps approaching. Solid work by the runners completing 5 plus.

    Appreciate the opportunity to lead.

  • Stragglers are Welcome

    6 strong got up early for some Morning Wood action. Started with a couple laps around the parking lot as DTH was coming in hot. Picked up Bone Thugs on the normal forest trail loop. Shout out to Doozy who ran to Rock N Roll from his house. Great weather this morning, and a good time was had by all.

  • The Amazing Amphibians of Australia and Ireland

    The PAX asked for shelter, but none was given. Here is a brief summary for your viewing pleasure.

    Warm-up run around the 2 schools with 5 stops for “ab” exercises. Everyone got to pick one: Imperial Walkers, Pickle Pounders, Mountain Climbers, Squats/People’s Chair, one other that is slipping my mind. 25 count or so on each.

    Exercise One: 7’s (same as 11’s, but shorter). Run up the hill, box jump up the amphitheater stairs. Exercises were burpees and WWII sit ups.

    Exercise Two: Ring around the Toadie. Frog jumps around the perimeter of the big concrete square. Made it around 3 or 4 times. 50 count Monkey Humpers to wrap things up.

    Exercise Three: Thrilla Gorillas – across the grass soccer field. Alternate between Bear Crawl and Murder Gorillas. Snuff appeared to crack the code on this one.

    Exercise Four: Triple Check with Hand Release Merkins and Flutter Kicks. Runner does Bernie Sanders to the second light pole, runs back.

    Mosey back towards the flag with 4 additional ab stops selected by the PAX: LBC’s, WW II sit ups, Rosalita Dips, Freddy Mercuries – 25 count.

    Numbers/Names/Announcements

    YHC took us out.

    Final Thoughts:

    Great effort by all on this rainy St. Patrick’s Day! Lots of male exotic dancer mumble chatter – what happens at the FORGE, stays at the FORGE. DTH, Bone Thugs, and Snuff will all be in our thoughts as they navigate work/life issues this week.

    As always, it was honor to lead this fine group of gentleman.

  • It Was Gnarly Out There

    2 Southsiders ignored the lightning, mud, and torrential downpours; and took a trip back to the 1980’s. Kip Winger and other musical luminaries provided the background sound. Here is a brief summary for your viewing pleasure:

    Mosey to the Dog Park shelter for Warm up: Don Quixotes, Arm Circles, Helicopters, Dead Man Hang, Freddy Mercuries, Hand Release Merkins.

    Exercise One: 1980’s Trivia challenge. Had to modify slightly due to having one participant. If Florence got the answer correct: he called the exercise (either 80 seconds or 80 reps). If Florence is wrong, host calls the exercise. Hurdle the mud pit, run to the fence and back.

    Completed the following: Lt. Dans, Squats, Calf Raises, Merkins, HR Merkins, Hold Plank, Lunges, Dips, LBC’s, Flutter Kicks, WWII’s, Mountain Climbers, Alabama Prom Dates…………might have missed a few.

    Mosey to the parking lot for Man Harmers:
    10 side straddle hops, forward straddle hop across parking lot, 20 SSH’s………worked our way up to 80.

    Mosey back to the Flag for Numbers/Names/Announcements.

    YCH took us out. 2nd F at Starbucks

    Final Thoughts: Having been born in 1990, Florence did a damn fine job during the trivia challenge. He got several right, and was at least familiar with all the various shows/movies/music. This particular workout seems to be a bit snakebitten as YHC caught COVID prior to the initial date, and we were welcomed with some insane weather this morning. May try to reboot over the summer – there was also talk of a 1990’s trivia challenge. Really enjoyed chatting with Florence during and after the workout.