3 strong for the latest edition of the Crossing. No Wed night activities at the church – so we had the place to ourselves. The following is a brief summary for your viewing pleasure:
Mosey to the center parking lot for Warm-ups: Don Quixote’s, Jazzercise, Copperhead Squats, Shoulder Taps, Australian Snow Angels, Hand Release Merkins, Freddy Mercuries, Flutter Kicks, High Knees, Butt Kicks, Karaoke, Lunge Walk.
Mosey to the Monkey Dome for Exercise One:
Grab a block and complete Chest Press, Curls, Tricep Extensions, One arm Shoulder Press, Block Swings
Exercise Two: Triple Check
Runner carries a log to the end of the field and back. Others do WWII’s and Bobby Hurleys
Mosey to the parking lot for Exercise Three: Man Harmers
10 Side Straddle Hops, Forward Straddle Hops across the parking lot, 20 SSH’s………repeat pattern up to 80.
Exercise 4: Wall Work
Balls to the Wall, Chicken Peckers, Wall Climbers, Donkey Kicks, People’s Chair.
BTTF for 1 plus minutes of Monkey Humpers.
YHC took us out
Final Thoughts: Strong work by the PAX this evening. Great to see Ghostbuster out for a second straight week. Birdman shook off an early foot cramp and was leading the way as usual. Highlight was seeing a random car in the back parking lot leave as soon as we started doing Monkey Humpers. Works every time.
Author: Chaplain
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The Ghost At Grandma’s House
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Exhilarating. Groundbreaking…….Embarrassing.
The DLC was back in action at the latest edition of Rock N Roll. We had an enthusiast PAX of 10 engaging in some questionable exercises. Here is a brief summary for your viewing pleasure:
To the small basketball court for Warm Up: Copperhead Squats, Jazzercise, Apple Bottom Poppers, Heels to Heaven, Freddy Mercuries, Alabama Prom Dates, Shoulder Taps, Hand Release Merkins, Mario Jumps, Mummy Bernies, Karoake, No Cheat Broad Jumps, Lunge Walks, Side Lunges.
Exercise One: Indigenous People’s Moroccan Night Clubs: Everyone runs doing Moroccan Night Clubs. Man in the back does one burpee, then sprints to the front. Made our way to the baseball field.
*50 Grow Ruck Sit Ups
Exercise Two: Primate Crossing
Round One: Murder Gorillas x 6, Gorilla Humpers x 10. Repeat until you make it across the field.
Round Two: Flying Monkey Humpers.
*50 incline LBC’s on the hill
Exercise Three: Indigenous People’s Mario Jumps. Line does Mario Jumps: man in the back does one burpee, then sprints to the front. Made our way to the back parking lot.
Exercise 4: Assorted Partner Exercises. Team up and complete the following:
Broadway Dips, BooYah Merkins, Human Incline Merkins, Booyah Burpees, Partner Carry, Partner Boxing Cockroaches, Partner Leg Tosses, BooYah WWII’s, Partner Crab Walks, Partner Hand Release Merkins, Partner Assisted One Legged Squats. Grand Finale with a Team Monkey Humper Line!Enjoyed teaming with Mudslide on these!
Exercise 5: Indigenous People’s Bernie Sanders. Man in the back does 1 burpee, then sprints to the front Made our way back to the small basketball court.
Exercise 6: Suicide with 5 Douple Tap HR Merkins each time you reach the baseline.
Finished things off with a couple minutes of Ab exercises
Numbers (10), Names, Announcements, Prayer Requests
YHC took us out
Final Thoughts: It was a great morning with ideal weather and a PAX that was up for anything. Not really sure if these particular exercises were great for recruiting, but it did not stop us from trying. Big Rig in particular, was reaching out to many individuals exercising in the park. Hopefully none saw the team Monkey Humpers. Thanks for letting me lead fellas – enjoyed it! -
Church (Kettle)Bells
WEAG’s most dangerous duo gathered at the Crossing for another epic workout. This evening, it was time to break out the kettlebells and push the Women’s Workout Group aside. Here is a brief summary for your viewing pleasure:
Mosey to the South Parking Lot for Warm-Ups: Assorted exercises all in perfect cadence. Head back to the start and grab the Kbells
Exercise One: 4 Corners Prostitute with WWII Sit Ups w/Lift, Upright Row, Lawnmower Pulls, Goblet Squats. Around the worlds in between stations.
Exercise Two: Various Kettlebell movements around the upper parking lot: Overhead carry, Reverse arm curls, and others that I cannot remember
Finished out with some bench press.
Numbers, Names, Announcements, Prayer Requests. YHC took us out.
Final thoughts: Great workout and conversation this evening! We even took some shrapnel from the Lead Pastor, who also happens to be Birdman’s dad.
SYITG -
#WINNING
There were no losers today at the FORGE………only winners. Whatever obstacles were placed in front of the PAX – they were able to overcome. Here is a brief summary for your viewing pleasure:
Mosey to the lower circle for warm-ups: Jazzercise, Ukranian Soldiers, Helicopers, Suzanne Somers, Hand Release Merkins, Freddy Mercuries, Heals to Heaven, plus Marion Jumps, Karoake, Mummy Bernies, Butt Kicks
Exercise One: Jog to first light pole, sprint to the next. Repeat until we reach the ramp.
Exercise Two: The Great Wall: All PAX scale the retaining wall near the track. Was looking for Belay!
Exercise Three: Lt. Colonel Dan’s: 6 Lunge Walks, 10 squats, repeat. Made our way to the end of the parking lot. All PAX were promoted to Vice Admiral.
Exercise Four: Triple Check with Dips, Double Tap Hand Release Merkins, run around parking lot
Exercise Five: Tooth Fairies up the stairs next to the school
Back towards the flag for Exercise 6: Victory Hill – sprint up hill, jog down until time was called.
Numbers (10), Names, Announcements, Prayer Requests
YHC took us out
Final Thoughts: As usual – amazing effort by all this morning! It was good seeing Fiona and Garbage Plate. The wall climb is definitely in the CSAUP category and, maybe a bit dangerous?? Snuff and I were discussing hitting up the larger section closer to the football field……………..But we all survived and a good time was had by all. Thanks for letting me lead
SYITG -
NOOOOOOOOOO!!!!!!!!!
No PAX at 6pm!……..But the show must go on. Here is a brief summary for your viewing pleasure.
Mosey lap around the church complex (around 1/2 mile)
Warm Up: Side Straddle Hops, Ukranian Soldiers, Arm Circles, Lunges, Copperhead Squats, Don Quixote’s, Hand Release Merkins, LBC’s, Side LBC’s x2.
To back of the Church for Exercise One:
Self Triple Check with Dips, WWII’s Sit-Up, Run around the parking lot.
Exercise Two: Lt. Colonel Dans: 6 lunge walks followed by 10 squats. Repeat around the perimeter of the back parking area.
Mosey back towards the flag for Exercise Three: Victory Hill: Bear Crawl Edition. Bear Crawl up the hill, jog back down. Completed 6 sets.
Ab Explosion to close things out: American Hammers, Crunchy Frogs, Flutter Kicks, Grow Ruck Fitness Test Sit-Ups
Took myself out and called it a night!
Final Thoughts: This was the first solo bootcamp of my F3 career! Kind of sucked, but felt a sense of accomplishment upon completion. While doing Dips, I was mocked by the women’s fitness group, who appeared to be rolling 10 deep. Fellas, this simply cannot stand.
SYITG -
Solving The Nations Problems……One Run At A Time
The founding, and only active members of BDRC gathered for another epic run. As usual, conversation began with something along the lines of “What the F are we doing out here?” We pushed up Robious to the Powhatan border and back. Nice smooth run and some great conversation. For details on our plan – post at RnR tomorrow. -
Hack-A-PAX
With temperatures in the low 20’s, it was a perfect day for…….Basketball?? This ain’t Orange Theory my friends; THIS IS ROCK N ROLL!!!!!!!!
Mosey to the basketball court for warm-ups: Jazzercise, Monkey Love Makers, Apple Bottom Poppers, Copperhead Squats, Arm Circles, Alabama Prom Dates, Lunges, Karoake, Mario Jumps, Open the Gate.
Exercise One: Each PAX takes a turn making a lay-up on both sides of the court. They call out an exercise that is done for the duration:
Merkins, Burpees, Rosalita Dips, Hold Plank, Side Straddle Hops, 4 others that I cannot remember
Exercise Two: Mini Abcathlon
Run the perimeter of the park, stopping at 5 stations for 50 count ab exercises:
Heels to Heaven, American Hammers, Freddy Mercuries, Flutter Kicks, LBC’s
Mosey to the Snack Bar for Exercise Three: Triple Check
Runner goes to end of parking lot, Hand Release Merkins, Balls to the Wall
Bonus: 50 Count WWII’s – thanks Rodeo Clown
Back to the Basketball Court for Exercise 4: Free Throw Challenge
Each PAX gets a foul shot: If you make it, lead an exercise in cadence. If missed, everyone does a suicide. After House Party and I made the first two, we endured 7 consecutive misses. Suicides it is. We also added 10 burpees due to several air balls.
Back to Flag with some Moroccan Night Clubs, Arm Circles, and Raise the Roofs mixed in
Numbers (9), Names, Announcements, Prayer Requests
YHC took us out
Final Thoughts: I had some other things planned, but when I saw the partially deflated basketball during warm-ups – could not resist. Free throws do not appear to be our strength! Despite the terrible shooting, it was a great morning with everyone working hard and contributing various ab exercises. Sounds like the Latino Market is coming back soon – which means Spring is on the way!
SYITG -
To Parts Unknown
5 Ruckers and a runner enjoyed the chilly temperatures and some Morning Wood action.
The ruckers took an unconventional route that took us past the tennis courts, across Hull Street, and through various shopping centers.
We cut through the sketchy hotel parking lot and jumped over a creek. YHC managed to plunge my leg into 2 feet of water in the process. We blazed a trail through a couple wooded areas and went through 2 church parking lots. Also enjoyed some Teeter Totter time.
The home stretch took us back into Rockwood Park (via cutting through woods) and eventually onto the familiar paved/unpaved trails. Past the nature center and back to the flag with 2 minutes to spare.
Big Rig emerged from the gloom as we were finishing. He had already logged 10 plus miles. I then saw him running on Courthouse Road as I was heading home from RnR. What a stud.
Thanks to all who came out! -
Club Icehouse
Today was the soft launch of the eagerly anticipated ChapHouse Lounge. It was a VIP only affair. The following is a brief summary for your viewing pleasure:
Mosey to the basketball court for Warm Up (Chaplain)
Side Straddle Hops, Jazzercise, Ukranian Soldiers, Arm Circles, Helicopters, Alabama Prom Dates, High Knees, Butt Kicks, Karaoke, Bernie Mummy Kicks, Mario Jumps.
Exercise One: 5 Corners (House Party)
25 HR Merkins, 50 WWII Sit Ups, 75 Monkey Humpers, 100 Side Straddle Hops, 10 burpees.
Mosey to the Playground set for Exercise Two (Chaplain)
Dora with 50 hanging knee raises, 100 squats, 200 Freddy Mercuries. Bonus SSH’s initiated by Singer.
To the Circle for Exercise Three (House Party)
Quadruple Check with Merkins, Lunges, LBC’s and run a loop
Back towards the flag with some Appalachian Lunge, Backwards Lunges. Side Lunge Squats, then run back.
Numbers, Names, Announcements, Prayer Requests.
House Party took us out
Final Thoughts: The gimmick of a double Q did not appear to be strong enough to deter the fartsackers this morning – perhaps the cold and ice was just too strong. But those who made it out appeared to have a great time! Always great to collaborate with House. I think the most interesting mumblechatter was hearing about Rosie’s 8th grade basketball team that also featured Splinter! There has to be some video out there somewhere.
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You Can Always Count on House Party
With Wednesday church activities cancelled and freezing rain, YHC was anticipating an empty parking lot. I even arrived 2 minutes late! But of course, House Party was waiting……..Here is an extremely brief summary for your viewing pleasure:
We moseyed around the perimeter of the church (roughly .6 miles) multiple times, stopping at various locations for exercises. The only one I remember is Dips because we had to clear ice off the benches. No Cadence required.
Lots of great conversation and 45 minutes of fitness achieved.
SYITG