Author: Chaplain

  • 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……………..

  • Brain Power

    It was an exciting edition of Morning Wood……..Ideal rucking temps and the triumphant return of Rodeo Clown! We hit the streets at 6am and finished the paved nature trail plus a couple laps around the park. The PAX made it back just in time for Purple Rain’s diabolical beatdown. Strong work fellas!

  • Good Cop Bad Cop

    No one ever asked for a joint Q at the Twin Team Lounge………….but by golly, that is what they got. Here is a brief summary for viewing pleasure.

    Mosey to the basketball court for some Chaplain led no count warm-ups: Michael Phelps, Helicopters, Ukrainian Soldiers, Hillbillies, Knee Pulls, Mummy Kicks, Mario Jumps, Lunge Walk, Bear Crawl. Might have missed a few.

    House Party took over for Exercise One:
    10 burpees, run the length of the court, 50 LBCs. run back.
    8 burpees, run, 40 LBC’s, run
    6 burpees, run, 30 LBC’s, run
    4 burpees, run, 20 LBC’s, run
    2 burpees, run, 10 LBC’s run

    Mosey the playground for Exercise Two (Chaplain) – Triple Check with Bar Hangs, Copperhead Squats, run across football field and back.

    House Party moseyed us over to JRHS for 4 Corners: Hand Release Merkins, WWII’s Sit-ups, Monkey Humpers, Side Straddle Hops.

    Back to the flag, and finished up with 5 minutes of assorted ab exercises (called by the PAX).

    Numbers/Names/Announcements and House Party took us out.

    Final Thoughts: Always great to collaborate with House Party. If you dont feel like planning a whole workout, just grab a partner. House Party’s burpees were met with resistance by the Lounge Committee. We enjoyed some coffee post-workout courtesy of Last Call. Great work fellas!

  • New Launch Point

    No Latino Market this week, so we are back to the old Rock N Roll/Morning Wood start area. I figured this out after driving past House Party and circling around the park. As per the workout, we completed a near one hour ruck in the usual paved trail area. YHC may have rucked home had I gotten the memo on Mudslide’s spartan training. There were rumors of Big Rig and Boberry running, but we never crossed paths.

  • Surrounded by Darkness Yet Enfolded in Light

    7 PAX hit the gritty streets of Bon Air at 6am. It was time to kick November off in style.

    Mosey to the back parking lot for Warm-Up: Jazzercise, Big Claps, Bruce Lee Punches, Hold Elbow Plank for 5 core principles. Pickle Pounders, Shoulder Taps, Australian Snow Angels, Alabama Prom Dates, Heels to Heaven, High Knees, Mario Jumps, Knee Pulls, Lunge Walk. Might have missed a couple

    Exercise One: 4 Corners (Prostitute) – All Merkin edition.
    10 HR Merkins, 20 Merkins, 30 Werkins, 40 Carolina Dry Docks

    250 total by my count

    Mosey to the front of the school for Exercise Two: Man Harmers.
    10 Side Straddle hops
    Forward Straddle hop across the parking lot
    20 Side Straddle Hops………..repeat pattern up to 80.

    Exercise Three: Inverted exercises on the small hill
    Shirt Choke Sit ups, Flutter Kicks, Finger Tip Merkins

    Back to the flag as time is called.

    YHC took us out. Appreciated Machismo sharing.

    Final Thoughts: First time for YHC at Bon Iron and I thoroughly enjoyed it. Highly recommend all PAX check out this workout. It was great welcoming Maggie to the group – he posted one time in the past (outside of RVA) and already received a name. Strong work by all the PAX. My original plan was to do a free throw shooting contest – but didnt find the basketball court until the last 5 minutes of the workout. Next time!

  • Merkin Madness

    It was ideal F3 conditions this evening – rainy, windy, and cold. YHC was loving every minute of it. At 6pm, 4 PAX were ready to get swole.

    Here is a brief summary for your viewing pleasure:

    Run a couple up and backs through the parking lot while we waited for Johnny 5 to suit up. Warm Up: Jazzercise, Michael Phelps, Bruce Lee Punches, Mountain Climbers, Pickle Pounders, Heels to Heaven, Alabama Prom Dates, Karaoke, Mummy Bernies, Butt Kicks.

    The Workout: 20 versions of Merkins – 10 reps each, with a run in between each rep. We also did a longer mosey between each set up 5.
    Merkins
    Incline Merkins
    Decline Merkins
    Hand Release Merkins
    Carolina Dry Docks
    Elevator Merkins
    Werkins
    Ranger Merkins
    Chuck Norris Merkins
    Finger Tip Merkins
    Punchout Merkins
    Spiderman Merkins
    Booyah Merkins (partner)
    Wall Merkins
    Mike Tyson Merkins
    Tempo Merkins
    Human Incline Merkins (partner)
    Groiner Merkins
    No Cheat Merkins
    One legged Merkins

    Long Cooldown Mosey with stops for LBC’s, Flutter Kicks, and Copperhead Squats.

    YHC took us out.

    Final thoughts: I’ve thought about trying this workout for awhile, but finally pulled the trigger. Way to push through, fellas! Johnny 5 continues to impress with his hard work. House Party mentioned that his shoulder was on the mend, so he had no complaints. DTH surmised that we might be able to shoot for 30 under the right conditions.

    SYITG

  • 30’s!

    House and I strapped on the rucks and hit the streets at 6am with a chill in the air. We completed the paved nature trail, plus a couple laps around the park. Its always amazing to see how many people are at Rockwood before the sun comes up. House Party is nursing a shoulder injury from bench pressing. Apparently, his max is slightly higher than mine.

    Overall, a solid ruck and a good time was had by all.