While we eagerly await the 5/7 VQ Backblast from Birdman…….Another workout took place! Here is a brief summary for your viewing pleasure.
Mosey a couple laps around the upper parking lot and then commence with Warm-Up:
Don Quixote’s, Helicopters, No Tap Jazzercise, Ukranian Soldiers, Crab Cakes, LBC’s, Mario Jumps, Mummy Kicks, Hillbillies. Might have missed a couple
Mosey to the field for Exercise One: Triple Check
Curls with stump, One hand overhead press with block, run to the debris pile and back
Exercise Two: Leg Blast
100 Monkey Humpers, 75 Calf Raises, 50 Squat Pulses
Mosey to the back of the Church for Exercise 3: 4 Corners
10 Burpees, 25 HR Merkins, 50 Dips, 75 Shoulder Taps
To the Portico for Exercise 4: Ab Blast
100 oblique LBC’s, 75 Flutter kicks (double), 50 knee raises, 25 Crunch Frogs.
Mosey to the grass hill for Exercise 5: Crab Train
Line up for Reverse Crab Walk up the hill. Man in back does 5 merkins, then runs to the front of the line. Made our way back to the flag.
Exercise 6: 3 minutes of Broga. Hit the hips and other major muscle groups.
YHC took us out
Final Thoughts: It was wet and rainy evening at the Crossing – but no shelter was offered. The PAX did a great job pushing through. Excellent to see House Party back out battling through some knee pain. As always, it was a pleasure to lead.
SYITG
Author: Chaplain
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Paying Homage to The Murph, Harambe, and The Pope
5 strong at the newly illuminated grounds of Bettie Weaver Elementary School. Twin Team Lounge was open for business. A brief summary for your viewing pleasure……………..
Mosey to the basketball court for Warm-up:
Ski Jumps, Ukranian Soldiers, Helicopters, Bruce Lee Punches, Carolina Dry Docks, Freddy Mercuries, Mario Jumps, Squatting Side Shuffles, Open the Gates, Appalachian Lunge Walks
to the Playground for Exercise One: Modified Mini-Murph
5 rounds of Pull Up Bar Hangs (as long as you can go), 5 burpees, 50 squat pulses, run to the end of the field and back.
Exercise Two: Harambe Hill
Bear Crawl up the hill, 5 murder gorillas to the side, crawl bear down. Work your way to the end of the baseball fence.
One the way back: Bear Crawl Up, 10 side lunges, Crab Walk Down
Mosey back to the playground for an additional Pull Up Bar Hang.
BTTF for an Ab Circle: PAX call out 25 count ab exercises: Heels to Heaven, American Hammers, Leg Lifts, Little Baby Straight Legged Crunches (LBSLC’s), Crunchy Frogs.
YHC took us out
Great work by the PAX this morning! It was little wet and muddy out there – but we persevered. My forearms are cramping as a I type this backblast. Looking forward to heading out to The Bridge tomorrow. Not too late to join.
SYITG -
Cardio Frogs
The Bon Air Bad Boys were at it once again at The FORGE – rolling in 10 deep including Mudslide! The following is a brief summary for your viewing pleasure:
Mosey to the Tennis Courts for Warm-Ups:
Jazzercise, Helicopters, Imperial Walkers, Moroccan Night Clubs, Heels to Heaven, Alabama Prom Dates, HR Merkins, Mario Jumps, Butt Kicks, Karaoke
Mosey to the lower parking lot for Exercise One:
Self Dora with 100 Merkins, 200 Squats, 300 flutter Kicks. Sets were broken up with hill runs – 11 total.
Exercise Two: Ring Around the Toadie
Snuff appeared to call for this in the Forgecast……….then no-showed for the workout. The PAX were pumped.
Frog jump in a clockwise direction around the perimeter of the parking lot.
Mosey to the track via Machismo’s Gate for Exercise Three: Lap around the football field – start at 25% effort, then 50, 75 and 100 for the home stretch.
Exercise Four: 50 Hand Release Merkins on your own.
Just enough time for Exercise Five: Run up Mt. Chaplain, 50 LBC’s at the top. Then back to the flag.
Last Call took us out
Final thoughts: Not exactly planned, but it kind of turned into leg/cardio day. Just in time for the Century Classic! Strong effort by the all the PAX today including ample mumblechatter. Always an honor to lead at the FORGE. Feels like yesterday that I was an FNG at this very location. -
No Monkey Humpers??
A trio of Crossing regulars hit the increasingly hot pavement of WEAG at 6pm sharp. The following is a brief summary for your viewing pleasure.
Mosey to the back of the church for Warm-ups:
Helicopters, Side to Sides (??), Imperial Walkers, Copperhead Squats, Freddy Mercuries, Heals to Heaven, Mario Jumps, Karaoke, Lunge Walk.
Exercise One: On the hill – Clockwork Merkins, Clockwork LBC’s
Exercise Two: Century Classic Homage – Run around the church and stop for 100 count exercises at various points. Calf Raises, Squats, Oblique LBC’s, Toe Taps, Side Straddle Hops, Moroccan Night Clubs, Shoulder Taps. I may have missed a couple
Exercise Three: Triple Check with HR Merkins, Jump Squats and a runner.
Seadoo took us out with some inspiring words
Final Thoughts: Excellent work by all on this hot and humid evening! Broadway and YHC filled the air with nervous mumble chatter about the Century Classic………But we got this! Great to catch up with these guys, as always.
SYITG. -
Unite the Clans
15 strong at the latest of edition of Dogpile! This was YHC’s first time Qing up there, so had to bring my A Game. The following is a brief summary for your viewing pleasure:
Mosey to the Ampitheater for Warm-Ups:
Jazzercise, Monkey Love Makers, Apple Bottom Poppers, Mummy Kicks, Helicopters, HR Merkins, Freddy Mercuries, Heels to Heaven, Alabama Prom Dates. Mixed in a couple sets of 5 burpees to put the Chatty Kathy’s on notice
Exercise One: Wall Climber Burpees – worked our way to the top of the arena.
Mosey to the field for Exercise Two: Super 11’s
Merkins and WWII’s (10 and 1) on the far end of the field. One Burpee when you get back. Repeat normal 11’s Pattern until you hit 10 burpees
Exercise Three: Indigenous People’s Pencil Rolls. PAX roll across the field while man in the back attempts to hurdle over each person.
Mosey to Rusty Cage for Exercise Four: Triple Check with Hanging Knee Raises, Flutter Kicks and Touch a Tree.
Through the Gulley: Crab Walk Down, Bear Crawl Up. Lunge Walks up the sidewalk.
BTTF for 1 plus minutes of Monkey Humpers.
Numbers/Names/Announcements/Prayer Requests
YHC took us out
Final Thoughts: Had a great time leading this morning! I vastly underestimated how long that field is, making the Super 11’s a never ending slog. I think Indigenous People’s pencil rolls are here to stay as a Dogpile staple – You’re welcome. Great effort by the PAX! These guys were putting in some work.
SYITG -
You’re Still Here.
Dreams of a Birdman VQ were squashed by flu like symptoms……..But your boy Chaplain was here to pick up the slack. Here is a brief summary for your viewing pleasure.
One Mile Run
10 burpees
100 LBC’s w/medicine ball
50 Hand release merkins
50 Grow Ruck Sit-ups
1/2 Mile Run
10 burpees
50 Heels to Heaven
75 Carolina Dry Docks
50 American Hammers w/medicine ball
1/2 Mile Run
10 burpees
50 leg lifts
50 Merkins
50 WWII’s w/Medicine Ball
One man COT and that is a wrap
Final Thoughts: The asphalt at the Crossing is starting to heat up – looking forward to some more brutal workouts this summer. Meatball stopped by and offered some encouraging words during one of the sets…….including the backblast title. Praying for a speedy recovery for Birdman and everyone else struggling with illness and/or injuries.
SYITG. -
Serbian Dance Club Mix
A trio of WEAGers for the latest edition of The Crossing………F3 RVA’s premier 6 pm workout.
Mosey to the back parking lot for warmups: Copperhead Squats, Helicopters, Don Quixote’s, Alabama Prom Dates, Heels to Heaven, High Knees, Butt Kicks, Karaoke.
To the Upper Parking lot for Exercise One:
4 corners prostitute with 10 Spiderman Merkins, 20 Merkins, 30 Carolina Dry Docks, 40 Werkins.
Exercise Two: No Corners (lap around the parking lot) – featuring lunge Walk, Side Lunges, Crab Walk/Bear Crawl, Reverse Lunges
Exercise Three: Ab Challenge with LBC’s, American Hammers, Crunchy Frogs, Grow Ruck Sit-ups, Flutter Kicks.Cool down with some Moroccan Night Clubs and Raise the Roofs.
BTTF – YHC took us out
Final Thoughts: The 4 corner prostitute with all Merkins is always a crowd favorite. Very excited about Birdman’s VQ coming up next week at this very location! I would definitely recommend checking that one out, and would expect a strong dose of running/cardio. Excellent work by the PAX this evening.
SYITG -
The Torch
With many of the Morning Wood regulars at Monument or other races – YHC had to hold down the fort. Ran primarily around the perimeter of the park while enjoying the bustling activity at the Latino Market setup. It was peaceful run – but who could have foreseen Purple Rain’s savage beatdown?
SYITG -
Potato Inferno
With no one on the Q sheet – everyone got a chance to shine at The Crossing. Here is a brief summary for your viewing pleasure.
YHC handled the warm up: Side Straddle Hops, Helicopters, Ukranian Soldiers, Hand Release Merkins, Carolina Dry Docks, American Hammers, Heels to Heaven. Still had my medicine ball from Twin Team last so week so we did an Indigenous Peoples run with Power Slams around the perimeter of the church.
Pass the Q to Broadway for partner shoulder presses with one man running around the parking lot and back. Mosey to the lower parking lot for 11’s with Flutter Kicks and WWII sit ups.
Seadoo lead us in some wall exercises: People’s Chair with varying arm circles and merkins in between sets.
Birdman elected for 4 sprints – out and back with 20 Merkins in between. Ouch.
Our newest addition to the team, Ghostbuster, lead a run around the church with varying exercises: Broad Jumps, Burpees, Worlds Greatest Stretches, WWII sit up.
Wrapped things up with 2 minutes of medicine ball bounce passes.
Seadoo took us out
Final Thoughts: Strong work by Birdman and Ghostbuster dipping their toes in the
Q pool for the first time! Also, it had been a minute for Seadoo. Broadway continues to be an innovator with his military style partner workouts. A great time was had by all!
SYITG -
Ball > Tire
4 of SOJ’s finest gathered for a hot and humid edition of Twin Team. Coupons are atypical of the Lounge experience………….but we made it work. The following is a brief summary for your viewing pleasure.
Exercise One: Kicked things off with an indigenous people’s run. Man in the back does 2 Power Slam Bobby Hurleys with Medicine Ball. Run and hand the ball off to the person in back of the line, then run to the front. We made our way past the high school to the tennis court area.
Warm Up: Jazzercise, Cherry Pickers, Ukranian Soldiers, Australian Snow Angels, Freddy Mercuries, Alabama Prom Dates. Mosey behind the school for some Tire Flips – No Tires!
Exercise Two: Dora with hanging Knee Raises, Jump Squats, Flutter Kicks. Runner goes to the Transformer and back.
Mosey to the track for Exercise Three: Catch me if you Crab. 100 m Crab Walk. One man totes the medicine ball to the start line – 5 American Hammers. Run back and hand off the ball to the person in the lead. Repeat until all are done.
Exercise 4: Run up and down the Swamp Stadium stairs – plank walk across each section of bleachers. Switch directions and repeat.
Indigenous People run back to Bettie Weaver – same pattern as above.
Exercise 5 – Complete two layups with medicine ball: one on each basket – call an ab exercise for the remaining PAX. YHC had an embarrassing performance with several air balls.
I think we did WWII’s, Flutter Kicks, Crunchy Frogs and something else
Run around the school – stopped for 25 dips on the benches.
Back to the flag and YHC took us out.
Final Thoughts: Training is ramping up for the Century Classic- Boberry and Rosie were up early this morning getting in some miles. Not too late to sign up! Also keep a look out for The Bridge workouts. Strong work by the PAX today- we got in a good workout while keeping things semi-loungy
SYITG