Author: Chaplain

  • 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.

  • Campus Tour

    We had a small, but dedicated group of Rock N Rollers this morning including a guest FNG! The following is a brief summary for your viewing pleasure:

    Mosey to the basketball court for Warm-Ups:
    Side Straddle Hops, Overhead Claps, Helicopters, Double Tap HR Merkins, Australian Snow Angels, Freddy Mercuries, Heels to Heaven, Karaoke, Bernie Mummy Kicks, Knee Pulls, Ukranian Soldiers, Hillbillies.

    Mosey to the start of the paved trail: We ran the entirety of the trail, stopping at various stations for exercises.
    DORA: Incline Merkins, Dips, Step Ups
    Crab Walk Valley: Crab walk down, 20 Crab Cakes, Reverse crab up.
    Ab Challenge: Bench Crunchy Frogs, Pole Smokers, LBC’s/Oblique LBC’s, Rafter Leg Raises
    Bear Crawl Bowl: Crawl Bear Down, Merkins, Bear Crawl Up
    Jerkin Gym
    Lunge Walk Incline
    Random WWII’s
    Mt. Bernie
    Circuit w/Burpees, Jump Squats, Decline Merkins, Bar Crossing.

    Final Lunge Walk push up the hill, then back to the flag.

    Final Thoughts: Strong work by the PAX this morning! It was great welcoming Austin Powers into the group. He is Pierogi’s friend from Poland, and travels the world completing marathons, including one in North Korea. Good luck at the Marine Corps Marathon tomorrow, and safe travels! Appreciate the fellas coming out in the cold and putting in some work.

    SYITG

  • Lord of the Trails

    Rucks and headlamps on, and we hit the streets of Rockwood at 6 am sharp. House and I had some great conversation about bad movies and Hopewell High School football.

    Towards the end of the ruck, a runner approached us and said there was someone looking for the F3 workout. We spotted “Mark” and were able to guide him back to our usual starting point.

    Overall, a solid workout before Purple Pain made his debut.

    SYITG

  • The Block is Your Friend

    Terrible Backblast title……………but an excellent workout! We had a strong group of 7 for the latest edition of The Crossing. As is customary, I have included a brief summary for your viewing pleasure:

    2 laps around the parking lot, then circle up for Warm-up: Side Straddle Hops, Ukranian Soldiers, Elbow Punches, Crab Cakes, Neck Curls, Australian Snow Angels, Ski Jumps, Freddy Mercuries, Alabama Prom Dates, High Plank Pickle Pounders, Lunges, Mummy Kicks, Knee Pulls. I may have missed a few.

    Mosey to the grass field, grab a Block and carry overhead to the Island.

    Exercise One: Block Murder Bunnies out and back. Block Tricep Extensions, out and back.

    Put the Block behind your back and Mosey to the Wall for Exercise Two:
    Block Hoe Downs, Full Extension Block Squats, Block test of strength – Winner: Dr. TryHard!

    Boom Box Carries to the next Station: One Man Block Dora.
    75 Block Curls, 50 Block WWII Sit-ups, 200 Block Humpers
    Run to the end of the parking lot after every set of 25.

    tote the Block back to the Block Pile…………then back to the flag.

    Final Thoughts:
    Great group of guys putting in some work tonight! Reacher and Blues Clues are continuing to post regularly. Meatball was looking strong – excellent to see him back out! As usual, Birdman and TryHard were pushing the pace. House Party developed a new dance.

    SYITG

  • R.I.P. to the D.L.C

    Wanted to start by paying respect to YHC’s fantasy football team, which was unceremoniously eliminated from the F3 Guillotine League this week. Until next year!

    Now onto the workout at hand……………5 of us gathered at Midlothian Middle School for the latest edition of Miles of Truth. Could not have asked for better running weather! My instructions were incredibly concise. We started out on Mt. Pisgah road and made our way onto Coalfield Road to the YMCA. The route took us down the hill to Midlothian Mines Park. One loop on the trail, then back up the hill to Midlo Tnpk, and back to the school. Heist, Rosie, and YHC added a lap around the track. Bullseye and Singer emerged from the opposite direction. Excellent conversation and a nice smooth pace this morning. Everyone made it back alive.

    Check Slack for all the events coming up. SYITG.