Author: Chaplain

  • 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 court

    To 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

    1. 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?
    2. WWII Crawl Bears to the fence and run back.
    3. Boo Boo Bears (one legged bear crawls) to the fence and run back
    4. Regular Bear Crawl, run back
    5. Bearpees, run back
    6. Thrilla Gorillas (Bear Crawl x 5, then Murder Gorilla to side x5), run back
    7. 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!

  • 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!

  • 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, 20

    Mosey 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.!

  • 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!

  • Happy Days

    There was energy in the air at Rock N Roll today. 2 FNG’s plus our resident motivators (Hardywood and Mickey) made for a memorable affair. A brief summary for your viewing pleasure:

    Mosey to tennis court for Warmarama:
    Ukrainian Soldiers, Imperial Walker, Mummy Kicks, Squatting Bruce Lee Punches, Monkey Love Makers, HR Merkins, Alabama Prom Dates, Across the court: Mario Jumps, High Knees, Bernie Sanders, Side Shuffles.

    Exercise One: Each PAX calls an ab exercise then runs around the tennis court with Kettle Bell doing Around the Worlds. PAX performs ab exercise until they return: LBC’s, WWII’s, Flutter Kicks, Peter Parkers, American Hammers, Crunchy Frogs, American Hammer Arm Circles, Freddy Mercuries, LBC’s with elbow Touches, Side LBC’s, Hello Dollies, Freestyle (you choose).

    Mosey to the Guard Rail for a CHALLENGE: 100 dips, stop when the first person finishes (Snuff).

    To the big parking lot for Exercise Two: Track Workout

    Run at 25% around the curve, 50% on straight away, 75% on curve, 100% on straight away.

    Finished three sets, then one bonus round!

    To the Baseball Field for Exercise Three:
    PAX divides into two groups.
    Round 1: One team Bear Crawls to Fence, runs back. Other team does Merkins.
    Round 2: Crab Walk and Jump Squats
    Round 3: Jumping Herpees and Alternating Shoulder Taps.

    Mosey back to the parking lot for Exercise Four: Monkey Humper Ring of Fire
    Monkey Humpers until all of the PAX have done three burpees.

    Exercise Four: The Mickey
    30 pole smokers, 20 incline merkins, 20 derkins, 20 burpees, 100 Mountain Climbers.

    Back to the Flag: Two minutes of Broga

    Numbers/Names/Announcements

    Fonzie took us out.

    Final Thoughts: Strong work today fellas! It was great welcoming Big Rig and Fonzie into the group. Both had interesting back stories and really pushed through the workout. I will let them tell the stories of their nicknames. Keep posting! Enjoyed some 2F at Starbucks afterwards.
    Have a great weekend

  • Nothing to See Here

    Just a couple of dudes stretching out at 5am on the basketball court. We did a full body routine including the newly named Super Pigeon. We missed Brogi Master Last Call, but were able to power through nonetheless.

  • Always a Happy Ending

    10 bootcampers and 4 runners gathered together at THE source of tricep soreness. Here is a brief summary for your viewing pleasure:

    Mosey to the front of the school for warm-up:

    Ukranian Soldiers
    Monkey Love Makers
    Mummy Kicks
    Alabama Prom Dates
    Hand Release Merkins
    High Knees
    Butt Kicks
    Squatting Side Shuffles x 2
    Bernie Sanders

    To Mount Midlo for Exercise One:
    Indigenous Peoples Crab Walk – worked our way down the hill, man in the back breaks off and does burpees x2, then runs to the front.

    Exercise Two: Suicides up Mount Midlo – 3 stopping points. WWII sit-ups x5 when you hit the bottom.

    CHALLENGE: All PAX do Heels to Heaven x 100. Stop when the first person is finished (Heist)

    Pulled the rope while running back up, then over to the track.

    Exercise 3: 4 corners around the track – 10 burpees, 20 Flutter Kicks, 30 jump squats, 40 Monkey Humpers.

    Exercise 4: Glory Days 100 yard sprints down the football field. 5 sets with 15 seconds rest in between.

    Back to the Flag for Numbers/Names/Announcements/Prayer Requests

    OC took us out

    Final Thoughts: Lots of Deshaun Watson mumble chatter at the start of the workout. Nancy Lopez and the other Dawg Pound faithful seem to have a good sense of humor about the situation. YHC hadn’t been out to SOT in a while – It was great meeting Heist and McRib. I had to check out Mount Midlo! Strong work by all today – runners got in 5 and were looking smooth.

  • Wish We Had Known

    In hindsight, running prior to Doozy’s cardiovascular themed workout may have been a bad idea. But we all survived! Ran on some of the park’s trails, past the lake, then back to the flag. It was great catching up with Florence and HP.