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.
Author: Chaplain
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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. -
The Next Generation of Wood
YHC, Florence, and a young whipper snapper enjoyed some peaceful miles before TryHard’s brutal beatdown. We did the full nature trail; and a good time was had by all.
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Finishing Strong
3 distinguished gentlemen wrapped up the OTB kettlebell season in style. Here is a brief summary for your viewing pleasure.
Warm-up: Don Quixotes, arm circles, helicopters, cherry pickers.
Walk to the side of the church alternating between overhead carries and upright holds.
Exercise One: curb walk, indigenous peoples style. Man in the back runs to the kettles and does 10 goblet squats, run back to the front. We went up and back.
Mosey to the back of the parking lot doing around the worlds, clockwise then counter.
Exercise Two: triple check: chest press, WWII sit-ups with lift, runner does side shuffle to the speed bump and back.
Mosey down the side road doing reverse forearm lifts. Pay the toll: 25 dips and 25 incline merkins.
Continue down the side road completing Lt. Dan’s.
Exercise 3: Peoples Chair with wall ball hangers. 2 minutes duration. 20 double count American hammers
Back to the flag doing walking upright rows.
Numbers, names, announcements.
YHC took us out.
Final thought: Awesome effort by the PAX tonight in hot and humid conditions. Appreciate EF Hutton and Draper coming out. Had a great time leading this kettlebell series. We reached zero FNGs and the schedule seemed to primarily benefit myself and Don Draper. But my arms are feeling strong, so would have to rate the experiment a success. We are switching over to Wednesday night starting in the fall, so may reboot this thing in some fashion. -
By the Rockets Red Glare
Another round of OTB kettlebells is in the books. Draper and YHC flexed and strutted around the facility, to the amazement of the many spectators. Here is a brief summary for your viewing pleasure:
Warm Up: Arm Circles, Don Quixote’s, Helicopters, Apple Bottom Poppers, Alabama Prom Dates, LBC’s, Arm Stretches.
Mosey walk to the side of the church for Exercise One.
Completed a full lap around the facility. First Straight away: Around the Worlds, counterclockwise, Second: Carry kettle overhead. Third: Around the worlds, clockwise. Fourth: Carry kettle in upright position.
At each corner complete: 10 merkins, 20 WWII situps, 40 squats, 80 Raise the Roofs – we did Monkey Humpers on the first set, but audibled out.
Back to the Flag for Mary: LBC’s, various plank positions.
Numbers/Names/Announcements
Final thoughts: With Draper on the IR, we managed to get in another 45 minutes of zero running. Tonight was quite the setting for a workout with the Rangers group launching rockets in the parking lot for a merit badge. There were also dozens of kids and parents walking around and looking at us like we were insane. The best part was definitely the younger Ranger’s class testing out the kettlebells and commenting on how heavy they are. You got that right, son. -
Honoring Harambe
The PAX was 4 deep on a humid morning at Twin Team. We didn’t travel very far, but still managed to put in some work. Here is a brief summary for your viewing pleasure.
Warm up on the basketball court: Arm Circles, Helicopters, Apple Bottom Poppers, Hand Release Merkins, LBC’s, High Knees (across the court), Butt Kicks, Karaoke, Dead Man Hang.
Mosey to Harambe Hill for Exercise Two:
Starting on the far right side, Bear Crawl up the Hill, pivot left – 5 Broad Jumps, Crawl Bear down, pivot left – 5 lunges. Continue pattern to the end of the hill.
Rd 2: Murder Gorillas across the face of the hill. Plank walk back.
*25 Heels to Heaven to rest the calf muscles.
Mosey to the School for Exercise 2:
People’s Chair – Indigenous People’s run. Everyone does People’s Chair, man in the back does 3 burpee’s, then runs to the front. Completed the back wall of the school.
Back to the Flag for Exercise 3: Quad Check
1 runner
1 Goblet Squat with kettlebell
1 Upright Row with kettlebell
1 WWII sit up with medicine ball.
Numbers/Names
Announcements: See Slack for info on upcoming workouts/Q’s at the bridge. Blood drive as well
YHC took us out.
Final thoughts: Twin Team is always a great way to wrap up the work week – it was an honor to lead. The newly minted Harambe Hill proved to be a fan favorite, or perhaps the opposite of that. Good luck to Gumbo on his house hunt and Boberry on his travels this weekend. There are a couple PAX and family members with serious medical issues – try to lift them up in prayer. Enjoy the weekend! -
A Trip Down Memory Lane
A dozen PAX converged at Huguenot High School for the latest round of The FORGE. YHC was celebrating 3 years in the group! Some may question whether any of the exercises selected were “fun,” but it appeared that a good time was had nonetheless. Here is a brief summary for your viewing pleasure:
Massacre Start: On the knollercoaster: Bear Crawl up the hills, lunge walk across, crab walk down. Does Massacre or Slaughter sound more intense?
Warm-Up – Walking Ukranian Soldiers, Walking Arm Circles, Walking Helicopters, Hoppin’ Hillbillies, Butt Kicks, High Knees.
Mosey Down the Hill for Exercise One: Broke Back Railing, indigenous people style. PAX goes under the railing, side to side up the hill. Man in the back breaks off and does 5 WWII sit-ups, then runs to the front.
Mosey to the staircase for Tooth Fairies.
Mosey to the top of Mt. Chaplain for Exercise Two:
2 rounds of Mt. Chaplain descent with exercises at 4 of the parking lots.
Rd. 1: 25 lunges, 50 squats, 75 calf raises, 100 monkey humpers
Rd. 2: 25 WWII’s, 50 Flutter Kicks, 75 APD’s, 100 LBC’s
Run back to the top after completion.
Exercise 3: Man Harmers
10 Side Straddle Hops, Forward Straddle Hop across the parking lot, 20 SSH’s, Forward Straddle Hops across the parking lot. Continue pattern up to 70.
Back to the Flag for 5 minutes of Mystery Box:
Burpees, Crawl Bear, Lt. Dan’s
Numbers/Names
Announcements: Upcoming Convergence and regular Q’s at The Bridge. Upcoming blood drive. See Slack for Details
YHC took us out with some reflection on my F3 experience
Final thoughts:
In preparing this workout, I scrolled through some of my prior Q’s. Tried to break out some favorites from the last 3 years. The PAX were looking strong this morning! We lost Last Call for the majority of the workout, but he was located unharmed. F3 continues to have a huge impact on my life and I appreciate all of you! -
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.
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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.
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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!