Author: Chaplain
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Rockwood Takeover
At 6am, Rockwood Park is typically packed with walkers and runners. This morning, Big Rig and I were the only ones dumb enough to venture out. YHC rucked for hour on the main road (forgot my headlamp). Big Rig was slacking and only ran 10 miles. We wrapped things up just as the ‘Rock N Roll crew began to assemble. -
The Trail of Misery
Alright, conditions weren’t that bad. A little bit of rain never hurt anyone…………..Here is a brief summary of today’s workout for your viewing pleasure.
Mosey to the picnic shelter for Warm-Up: Side Straddle Hops, Ski Jumps, Arm Circles, Incline Merkins, Mountain Climbers, Pickle Pounders, LBC’s, Alabama Prom Dates, Freddy Mercuries, all done in perfect cadence. I may have missed a couple.
The Exercise: Run the paved trail and stop at various points for exercises. As best I can remember:
10 Burpees
20 Hand Release Merkins
30 WWII Sit ups
40 Plank Jacks
50 Merkins
60 Squats
70 Side Straddle Hops
80 Dips
90 LBC’s
100 Moroccan Night Clubs
110 Meters of hill sprints
120 Flutter Kicks
130 Meters of Suicides with burpees at the baseline
Back to the Flag for a minute of leg stretching
Final thoughts: Excellent effort by the PAX this morning, and I appreciate everyone who came out in less than ideal conditions. It was great to see Yoda return for his second workout – hoping he becomes a regular. Broadway was looking strong! As always, it was an honor to lead.
SYITG. -
The 2026 Lounge is Open
8 Twin Team regulars gathered for the first Lounge of the year! No DK or coffee in sight, but we had to soldier on. The following is a brief summary for your viewing pleasure:
Started with an indigenous people’s warm-up run: Man in the back does 5 Helicopters, then runs to the front. Switched up to Helicopters, and BOC’s as we made our way to the tennis court.
Exercise One: 4 Corners (prostitute style) – all Abs edition
10 WWII Sit-ups, 20 American Hammers, 30 LBC’s, 40 Flutter Kicks.
Mosey over the bridge to the parking lot for Exercise Two: Mega Man Killers
Usual Man Killer pattern, but run in between each set. The PAX alternated doing the count, with YHC heroically volunteering for “one.”
Run around the back side of the complex to BWES for Exercise Three:
Wall Work.
Hoedowns, Dirty Hookups, Hip Slappers or Chicken Peckers, run down the hill and back. – Two sets.
Donkey Kicks, Jumping Wall Slaps, Wallabama Prom Dates, run down the hill and back – Two set.
Back to the Flag with a minute of Monkey Humpers before time is called.
COT and YHC took us out
Final Thoughts: Excellent work by the PAX this morning! The Lounge Review Board was monitoring my every move – but we made it through. Doozy also got his pull up in! Great to see my man RC back out. Mega Man Killers were actually easier than regular Man Killers – go figure.
SYITG. -
Mystery B 2025: Pop Lock and Drop It??
It was a festive atmosphere at The FORGE as Mystery Box made it’s annual holiday appearance. We had 9 strong ready to put in some work while enjoying some amazing music . Here is a brief summary for your viewing pleasure:
Mosey to the abandoned school for warm-up: Jazzercise, Helicopters, Cherry Pickers, BOC’s, and we are good. To the customary back of the school location for the main event:
One PAX pulls an exercise out of the box then grabs the medicine ball and runs to the top of the hill and back. The remainder complete that exercise for the duration:
Burpees
Crawl Bear
WWII Sit-ups
Crunchy Frogs
Murder Bunnies
American Hammers
Broad Jump Burpees
Hello Dollies
Sprints with 10 seconds rest
V-ups
Smurf Jacks
Shoulder Taps
Back to the flag – finished off with a minute or so of ab exercises.
COT and YHC took us out
Final Thoughts: We had some tough pulls this morning! L Woods was falsely accused of making up challenging exercises. Overall, I think we got a well rounded beatdown. Lots of great holiday themed workouts to check out this week and next…………..Look for a Mystery Box return sometime next year! -
Rock N Roll Does it Bigger
The last two weeks of Rock N Roll have been a mystery……………but with a lot of the regulars back in action, it was time for another epic beatdown. The following is a brief summary for your viewing pleasure.
To the basketball court for Warm-ups: Alabama Prom Dates, Flutter Kicks, Rosalitas, Hand Release Merkins, Mountain Climbers, Don Quixote’s, Helicopters, BOC’s, Hillbillies, Lunge Walk, Karaoke, Bernie Sanders, Knee Pulls, High Knees, Butt Kicks, Broad Jumps. I might have missed a few.
Mosey to the Parking lot for Exercise One: MEGA Beast
8 rounds, 8 stops, 8 count exercises. We used the two large parking lots for our field, which meant a lot of running
Round 1: Merkins
Round 2: Squats
Round 3: American Hammers
Round 4: Carolina Dry Docks
Round 5: Pickle Pounders
Round 6: Ball Dippers
Round 7: Jump Squats
Round 8: Heels to Heaven.
Mosey back to the flag, finishing exactly on time!
COT and YHC took us out
Final Thoughts: Did not think that the MEGA Beast would take up the entire workout………..luckily, did not have anything else planned. Strong effort by the PAX pushing through! It was a great morning with lots of mumble chatter and “that’s what she said” zingers. Always a good time at Rock N Roll.
SYITG -
We Did 10
At 6am YHC and a newly enhanced House Party hit the streets. We rucked through all the usual Rockwood Park hot spots – even passing Boberry and Big Rig on the paved nature trail. Apparently they arrived early and got in a 9 mile run – impressive! Our total mileage was not revealed. -
Dr. Chapvick Von Painenstein
4 strong at the latest edition of The Crossing. The parking lots were ice free! – time to put in some work.
Mosey around the south entrance parking lot, then circle up for Warm-Up:
Penguins, Copious amount of Flutter Kicks, Alabama Prom Dates, Hand Release Merkins, Shoulder Taps, Side Straddle Hops, Imperial Walkers, Helicopters, Mario Jumps, Mummy Kicks, Knee Pulls, No Cheat Broad Jumps.
Mosey around the parking lot for Exercise One: Island Crawl
Curb Crawl around island 1; Bear Crawl to next island. Curb Crawl around island 2; Bear Crawl to next island. Curb crawl around island 3.
Mosey to the back of the church for 50’s. 50 WWII Sit-ups, 50 Dips, 50 Jump Squats.
to the North Side for Exercise Three: Mash-ups. Across the parking lot with Crab Rolls, Super Crabs, LBCrawl Bears, Flying Monkey Humpers.
On the way back towards the flag stopped for 25’s: 25 incline merkins, 25 Crunchy Frogs, 25 Bobby Hurleys.
Finished up with 20 count ab exercises lead by Birdman, DTH, and Du Hast. American Hammers, Rosalita Dips, Flutter Kicks.
COT with YHC taking us out.
Final Thoughts: Du Hast’s name will likely need to be modified in 12 years or so. It was great seeing him back out. There is also a new “Birdman Clause” in effect related to modifying exercises. Kind of a long story. Strong work by all the PAX this evening – these guys were pushing it.!
SYITG -
Potato Del Fuego
With many of our Crossing brethren out of town or busy……….it was the perfect night to break out the hot potato. Here is a brief summary for your viewing pleasure.
Mosey to the lower parking lot for a Warm-Up led by yours truly: Ukranian Soldiers, Helicopters, Imperial Walkers, Mountain Climbers, Plank Jacks, LBC’s, Heels to Heaven, Flutter Kicks, Mario Jumps, Knee Pulls, Side Lunges, Crab Walk. Probably missed a few – everything was done in perfect cadence.
Pass things over to House Party who took us on a lap around the complex with stops for 30 HR Merkins, 60 WWII sit-ups, 90 Monkey Humpers, and 120 Flutter Kicks.
Next up was Birdman who broke out a 4 corners with 20 Merkins, 25 Diamond Merkins, 30 Werkins, and 35 Carolina Dry Docks. We made our way back to the flag and mixed in some lunge walks.
The potato made its way back to YHC who called a Triple Check with Kettlebell Swings, Curls with Kettlebell, and run around the parking lot.
House Party finished things up with some assorted ab exercises.
YHC tooks us out via the COT
Final Thoughts: Had a great time collaborating with House Party and Birdman – well done fellas. We all have so much to be thankful for, so let’s enjoy the holiday!
SYITG -
HB 4: Massacre on the Mountain
It was exciting morning at Huge Bells………An enthusiastic PAX of 7 including an FNG! Here is a brief summary for your viewing pleasure:
Mosey around the parking as we wait for stragglers to arrive. Warm Up: Jazzercise, Ukranian Soldiers, Helicopters, HR Merkins, Mountain Climbers, Flutter Kicks, Freddie Mercuries, Alabama Prom Dates.
Grab your Kettle an mosey to the bottom of the hill for Exercise One: 11’s with KB Swings and WWII sit ups (with lift). Run up the hill and back in between sets.
Mosey up to the next level for Exercise Two: Various movements across the Parking Lot and back: Lunge Walks, Lt. Dans, Walking Overhead Press, Dingleberry Curls, Around the Worlds, Curls. Might have missed a couple.
Mosey toward the Mt. Chaplain Summit for Exercise Three:
Hill repeats – Bernie up the hill with Kettle. At the top, 2 count Kettle Merkins. Mosey back. Go until time is called.
Exercise 4: Assorted Ab Exercise with Kettle: Flutter Kicks, American Hammers, Alabama Prom Dates, LBC’s.
BTTF and time is called!
COT with YHC taking us out.
Final thoughts: It was great to welcome Jennings (Switchfoot) to the group. He goes to church with NTB and is affiliated with the Good Feet Store. Great job! Enjoyed putting in some work with the rest of the PAX while listening to the Bell Mix. Snuff provided coffee afterwards, which was excellent. -
Extended Edition
5 PAX at the latest edition of F3RVA’s premier evening workout………….Here is a brief summary for your viewing pleasure.
Warm Up: Lap around the parking lot followed by Ski Jumps, Invisible Jump Ropes. Apple Bottom Poppers, HR Merkins, Freddie Mercuries, Flutter Kicks, Hello Dollies, Knee Pulls, Butt Kicks, Lunge Walks, etc.
Mosey to the lower parking lot for Exercise One: 4 Corners with expansion pack.
Corner 1 – Merkin ring of fire (2 rounds)
Corner 2 – Hump Circuit with 50 each of Monkey Humpers, Wallabama Prom Dates, Pickle Pounders
Corner 3 – Ab ring of fire (Hold Boat position), 2 rounds
Corner 4 – Leg Circuit with 25 lunges, 50 Jump Squats, 75 calf raises, 100 plank jacks.
Exercise Two: Indigenous People’s Run – full lap around the complex. Man in the back does 2 burpees and runs to the front. We mixed up the mode of transport and included running, Bear Crawl, Lunge Walk, Curb Crawl, Crab Walk, Forward Straddle Hops. Switched up at various intervals.
A few minutes left for Wall Work – Hoe Twists, Hip Slappers and Dirty Hookups.
Variable arm exercises as YHC limped back to the flag for COT.
Final Thoughts: It was great seeing Ghostbuster and Meatball back out! House Party is not a huge fan of the dark and cold evening temps. TryHard described the working out as weird but effective – which pretty much sums up by F3 Q career. Until next time……………..