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.
Author: Chaplain
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Field Hockey Activities are Cancelled for the Day
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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.
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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.
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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.
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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. -
No Last Call……….No Problem
With our stretching guru on vacation, two PAX members had to grab the reins at Broga. We completed an 18 minute full body routine that YHC found on YouTube. Had some nice mumble rap in the background, courtesy of our fellow early morning park enthusiasts. It was a great warmup for DTH’s savage brick beatdown.
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The Thrilla at James Riv-a
Runners ran, bootcampers bootcamped. A good time was had by all. Here is a brief summary for your viewing pleasure.
Mosey to the back of BWES for Warm Up:
Helicopters, Arm Circles, Apple Bottom Poppers, Don Quixote’s, High Knees, Butt Kicks, Carioka, lunge walks.
Exercise One:
Across the grass field:
Round one: Thrilla Gorillas (name credit goes to Offshore).
Bear Crawl about 5 steps, Murder Gorilla 5 steps to one side, Bear crawl, Murder Gorilla to the other side. repeat
Round two: Same pattern with Lunge Walk and Side Frog Jumps.
Mosey to The Swamp for Exercise Two:
Stadium Abs: Run to the top of the stadium, 25 squats, run down and do called ab exercise. Rounds included 100 LBC’s, 75 Alabama Prom Dates, 50 Flutter kicks, 25 Heels to Heaven.
Exercise Three
Track Drills: 1 x 300 meters – run the straightaway, increase speed by 50% on Turn, Striders down the stretch.
100 meter Hurdle Drills.
Mosey back towards BWES.
On the hill, complete Clockwork Merkins. YHC had to redeem himself after botching this exercise yesterday.
Worlds Fastest Triple Check with runner going downhill to the pole and back, Other exercises were Hand Release Merkins and Donkey Kicks.
Lunge Walk and Walking Arm Circles back to the flag.
Numbers/Names/Announcements
YHC lead us out.
Final Thoughts:
Terrible backblast title, but a great workout by all! I was informed that the runners did 9 miles – we never saw them after 5:30. It was great to have Offshore roll in to complete my dream of doing a Triple Check. Thrilla Gorilla’s proved to very challenging and quite the leg buster. I don’t think any of us will be selected for the hurdling team. Safe travels for Doozy and his family! -
No Legs Were Harmed
7 strong assembled at Huguenot High School for another round of fitness and revelry that we call The FORGE. YHC had the privilege of stoking the fire on this drizzly day.
Here is a brief summary for you viewing pleasure:
Warm Up: Indigenous peoples run. Man in the back does arm circles, helicopters, and jazzercise (5 count), then runs to the front of the line. We worked our way down Forest Hill Avenue, then to the back of the elementary school.
25 count LBC’s and Heels to Heaven.
Exercise One: Indigenous People’s Bear Crawl: Man in the back does 3 burpees then runs to the front. We covered the length of the grass soccer field.
Tooth Fairy up the set up stairs, then mosey to the next station
Exercise Two: Ball Handlers – PAX line up wall in People’s Chair position. We passed the medicine ball down the line and back a bunch of times. 2nd round – 3 overhead presses with the coupon, then pass it down the line.
Mosey to Brokeback Railing for Exercise Three: One PAX runs around the circle with the medicine ball. All others alternate between 10 jerkins, 20 WWII sit-ups, 15 squats. Rotated until everyone had run once.
To the side of the school for 20 count dips, and 20 count Hitchhiker Incline Merkins (think I got that name right).
Exercise Four: Man Harmers. These are the FORGE’s alternate version of Man Killers. 10 SSH’s, Forward Straddle Hops across the parking lot. 20 SSH’s. Repeat until we hit 80 SSH’s. According to Snuff’s calculations, we were at 500 plus total.
Mosey back to the flag: Dead Man Hang and Apple Bottom Poppers to wrap things up.
Numbers/Names/Announcements
Fresh Prince lead us out with some powerful words.
Final Thoughts: Strong work by all! Not completely intentional, but it definitely ended up being leg day. Great to see Dealer becoming a regular – keep it up. Last Call will be leading another incredible workout at Twin Team tomorrow – let’s represent. As always, we appreciated Flatline’s salute. -
Swamp Monsters
Bettie Weaver Elementary School was the launching point for another round of exercise and fun that we like to call Twin Team. 3 of SOJ’s finest answered the call on this chilly morning. Here is a brief summary for your viewing pleasure.
Mosey to basketball court for Warm Up:
Walking Russian Soldiers, Walking Arm Circles, Walking Helicopters, Forward Straddle Hops, Hoppin’ Hillbillies, Lunges, High Knees, Butt Kicks.
Mosey to the football stadium (AKA The Swamp)
Exercise One:
Bear Crawl up bleachers, plank walk to next staircase, Crab Walk Down. Worked our way across, then repeat on way back.
Rd 2: Box jump up, 15 dips in between stairs, Squat on each stair down. Repeat on way back
Exercise Two:
Suicide drill on the length of the football field. On the way out – two burpees at each stop. 5 WWII sit ups every time you hit the back line.
Mosey to the football training area for Exercise Three:
Triple Check: Runner goes to the far light post, Hanging Leg Raises, Balls to the Wall.
Mosey back to the Flag doing 25 pole smokers in route.
1 minute of hill repeats to wrap things up.
Numbers/Names/Announcements.
YHC took us out.
Final thoughts: Great work today by Tobit and Doozy! Those are some quick dudes. Enjoyed the conversation as well. This was my first time Qing three times in a week – hope to keep the momentum going. Hanging Leg Raises proved to be sneaky hard. It is also difficult to breathe when you transition from running to Balls to the Wall. Who knew?
SYITG -
Mystery B and the Funky Bunch
The Mystery Box welcomed the dirtiest of dozens back to the Forge. The music spawned memories of middle school glory days and co-ed fitness classes. YHC was merely there to assist. Here is a brief summary for your viewing pleasure:
Mosey towards the elementary school – 5 WWII sit-ups at each lightpole.
Brief Warm-up: Russian Soldiers, Arm Circles, Helicopters, Cherry Pickers, Hip Flexor Stretches.Mosey to the lower parking lot for the Mystery Box:
One man draws an exercise out of the box, then totes the medicine ball up to Forest Hill Avenue and back. The rest of the PAX does that exercise for the duration.
To the best of my memory we completed the following:
Burpees, Hand Release Merkins, Incline Merkins, American Hammers, Groiners, Jumping Herpees, Crab Walk, Crawl Bear, Lunges, Jump Squats, Carolina Dry Docks, Sprints w/10 second rest, Lt. Dans, Mountain Climbers, Side Straddle Hops.
Mosey back to the flag for numbers/names/announcements.
YHC took us out
Final thoughts: The Mystery Box was dishing out some serious punishment today. Appreciate all who posted on this chilly day! As you can imagine with our list of participants, there was some wild mumble chatter and hilarious hijinks involved. Really enjoyed facilitating and getting my 2.0 involved.