Author: Chaplain

  • SOJ Ghost Flag Returns!

    After a mysteriously long delay, the SOJ Ghost Flag re-emerged at Satan’s Hill. Dreams of a Nancy Lopez Hulk Hogan themed workout were shattered. Here is a brief summary for your viewing pleasure:

    Warm Up: Mosey up Satans Hill. On the way back: Knee Pulls, Open the Gate, Overhead Claps, Hillbillies, Arm Circles.

    Circle up for Jazzercise, Mummy Kicks, Pickle Pounders, Alabama Prom Dates.

    The Workout: Mystery Box
    1 man draws a card and calls out the exercise, then totes the medicine ball up Satan’s Hill and back. PAX performs the exercise for the duration.

    Burpees
    Sprints w/10 seconds rest
    Hand Release Merkins
    Carolina Dry Docks
    V-Ups
    Bear Crawl
    Murder Bunnies
    Crunchy Frogs
    WWII sit ups
    Hello Dollies
    Lt. Dans
    American Hammers
    Smurf Jacks
    Jump Squats
    Run up Satans Hill
    *Two Others

    Nancy Lopez lead 2 minutes of cool down exercises until time was called.

    COT and TryHard took us out

    Final Thoughts: Had a great time leading this morning and getting the flag back in circulation! Appreciate NTB, OC, DTH, Sable, House Party and Touchdown for making the trek. Nancy was a great sport and I have no doubt he and the SSOJ crew will be seeking retribution in a big way. As usual, the Mystery Box playlist created some controversy with “Thirsty and Miserable” specifically being criticized by the workout music purists – SMH. Mudslide exhibited encyclopedic knowledge of wrestling as respect was paid to Hulk Hogan. We are all Real Americans!


  • Nickel Bridge Flashbacks

    4 Crossing regulars enjoyed some moderate weather and, of course, a meticulously planned workout…………The following is a brief summary for your viewing pleasure:

    Run a couple laps around the parking lot, then: Jazzercise, Bruce Lee Punches, Overhead Claps, Mountain Climbers, Double Tap HR Merkins, Freddy Mercuries, Oblique LBC’s, Flutter Kicks, Knee Pulls, Open the Gate, Karaoke, Lunge Walks.

    Mosey to the Playground area for a Quad Check:
    Runner, Incline Merkins, Jump Squats, WWII Sit-Ups.

    To the back of the Church for Partner Exercises:
    BooYah Merkins
    BooYah Hand Release Merkins
    BooYah Burpees
    Partner Squats
    Partner Dips
    Wheelbarrows
    Partner Crab Walk
    Partner WWII’s
    Human Decline Merkins
    3 Man Grow Ruck Carry – We moved Birdman across the back parking lot.

    Back to the Flag for Ab Ring of Fire: Flutter Kicks, Frog Kicks, LBC’s.

    COT and YHC took us out.

    Final Thoughts: Initial plan was to partner carry House Party, but we audibled to Birdman – gotta work our way up. Lots of lingering trauma related symptoms from Grow Ruck: but overall a success. Had a great time hanging with the Crossing Crew! Nice work

  • Representing

    It was an all WEAG ruck at Morning Wood! We completed the paved trail, went up and back by the dog park, and looped around near the flag. It was a great trek and excellent conversation………….until we saw Mudslide putting up signs in the parking lot.

    Great to see House and Meatball out there battling through injuries. Keep it up fellas.

  • Rule Number 4: Always Respect Your Elders

    You’ll have to ask Scram about Rule # 3. Today we had a strong group of 16 to help celebrate YHC’s ascension into the realm of respect. Here is a brief summary for viewing pleasure:

    Slaughter start on the Knoller Coaster: Bear Crawl up the hills, Lunge Walk across, Crab Walk down.

    Warm Up: Jazzercise, Ukranian Soldiers, Ski Jumps, Apple Bottom Poppers, HR Merkins, Freddy Mercuries, West Virginia Prom Dates, High Knees, Butt Kicks, Appalachian Lunge Walks, Hillbillies, Mummy Kicks.

    Exercise One: Indigenous People’s Mario Jumps. Man in the back completes 5 merkins, then runs to the front. We made our way to the bottom of the hill.

    Exercise Two: Broke Back Railing. Side lunge under the rail – work your ways to the top of the sidewalk.

    Exercise Three: Mount Chaplain
    Ascent: 2 Double Tap Hand Release Merkins plus 20 Mountain Climbers at the first parking lot. Add two merkins to the mountain climbers at each parking area until your reach the top.
    Descent: 5 Heels to Heaven at first parking lot. Add 5 at each lot.

    Exercise Four: Tooth Fairies up the staircase. Then mosey back towards the flag.

    Exercise 5: Mystery Box
    One PAX draws an exercise for everyone to complete – they run up the hill and back. Then switch
    Exercises included: Pickle Pounders, Hand Release Merkins, Hello Dollies, Crawl Bear, Broad Jumps.

    Back to the Flag for Numbers/Names/Announcements/Prayer Requests

    YHC took us out

    Final Thoughts: Great crowd today as YHC reflected on turning 50 (tomorrow) and 6 plus years in F3. It has truly been a blessing! This workout featured some of my favorite routines from Q’s past. Ran out of time for Ring Around the Toadie, unfortunately. The FORGE was the site of my original workout at F3, so its always great to see all of the regulars. Strong work today fellas!

    SYITG

  • Who The F Is Bobby Hurley??

    It was the team up that everyone needed………..Birdman and Chaplain uniting for an epic Q at the Crossing. Here is a brief summary for your viewing pleasure.

    Mosey laps around the parking lot, then YHC leads warmup consisting of various exercise, all in perfect cadence.

    to the field for Exercise One (Birdman)
    Partner Up: Runner runs length of field while partner does exercises: WWII Situps, Bobby Hurleys, Merkins. Rotate after each run.

    Exercise Two: E.A.G.L.E.S. (Chaplain) Similar to Blimps, but a different acronynm: Elevators, American Hammers, Grow Ruck Situps, Lunges, E2K’s, Side Straddle Hops. Run the length of the field between each exercise.

    Mosey to the Wall for Exercise Three (Birdman)
    Wall exercises followed by a sprint, then jog back.
    Donkey Kicks, Dirty Hook-ups, 2 minute peoples Chair. Ouch

    Back to the flag for Exercise Four: Catch Me if You Crab Relay. Everyone crabwalks, one person runs the parking lot, then takes over crabwalks. Rinse and repeat.

    Knocked out a couple arm circles, Moroccan Night Clubs, and Raise the Roofs until time was called.

    Final Thoughts: Enjoyed teaming up with Birdman and paying homage with the Eagles themed exercise. I guess it is not surprising that the younger PAX had never heard of the diminutive Duke villain. Magnum P.I. continues to kill it!

  • Wet Red Loop

    6 Ruckers battled rain, mud, spider webs, and the gritty streets of Bon Air this morning. It was YHC’s first time Qing at Ruckhenge – what could go wrong?

    The route consisted of a loop through the neighborhood across Huguenot road. We ventured into Laurus Park and completed the Red Trail loop. Back into downtown Bon Air for some added mileage, then arriving at Einstein Bagels at exactly 6am. Overall, an excellent way to start the day!

    I had to bounce prior to the book discussion – but I am sure the fellas were digging deep into the Byzantine experience.

  • Abcathlon 2025: Overtime Required

    9 of of SOJ’s finest took on the somewhat stupid and moderately pointless summer challenge known as the Abcathlon. It was a hot and humid morning – but luckily, no upper body muscles were required. Here is a brief summary for your viewing pleasure.

    Mosey to the basketball court for a short Warm-up: Ukranian Soldiers, Helicopters, Cherry Pickers, various stretches, butt kicks and high knees.

    Exercise One: Abcathlon: Roughly 1.25 mile course with 10 stops. 50 count exercises at each station
    1. Grow Ruck Sit ups
    2. Pickle Pounders
    3. Incline LBC’s
    4. Hanging Knee Raises
    5. Rosalitas/Hello Dollies
    6. Crunchy Frogs
    7. WW II Sit ups
    8. Heels to Heaven
    9. Boxing Cockroaches
    10. Wallabama Prom Dates

    * Two circuits completed

    Final Thoughts: Excellent effort by all the PAX this morning. We ran out of time, but everyone wanted to complete the second circuit – ended up being about 3 minutes over. Special shout out to Deep Dish returning from the IR and looking strong. I also heard that Big Rig ran 15 miles this morning and did the Abcathlon – ridiculous. He is also a two time finisher! Somewhere in the park there is a cone with “Flutter Kicks” on it…………….until next summer!

  • Not That Bad Out Here

    The Crossing Crew was expecting another sweltering night on the blacktop………but just before the workout started, some clouds rolled in and even a nice breeze! It was time to put in some work.

    Mosey to the field for Warmup:
    Jazzercise, Don Quixotes, Imperial Walkers, House Partys, Overhead Claps, Crab Cakes, Opus Merkins, Freddy Mercuries, Alabama Prom Dates. Might have missed a couple.

    Exercise One: Swole Circuit.
    Grab a block from the fire pit and complete the following:
    40 cleans with lift
    50 Bench Press
    50 curls
    25 single arm shoulder press on each side
    30 tricep extension
    40 Upright Row
    50 forearm curls
    50 diamond press

    Mosey to the back of the church, stopped at a couple points for Monkey Humpers and LBC’s

    Exercise Two: W.O.D
    On the wall complete Donkey Kicks, Chicken Peckers, Booyah Jumps, Wallabama Prom Dates, Wall War 2 Sit-ups, then run to the side entrance and back.

    4 total rounds completed. Just enough time to run back to the Flag.

    YHC took us out

    Final Thoughts: In the summer, the pavement at the Crossing can turn into a glove melting hellscape. As the backblast title suggests, today was not that bad. Great job by House Party showing up and pushing through. Hope to see him on the mend soon. Overall, an excellent effort by the PAX.

    SYITG

  • Humid Run/Ruck

    YHC arrived at 6 am – Big Rig had already completed 3 plus miles of running. Draper and I rucked the paved trail and added a heavily spider webbed unpaved route. Finished back at the flag with a couple minutes to spare. Big Rig ran to parts unknown, but popped up a few times along the route. Overall conditions were hot and muggy – the sweat was pouring before Heist’s epic beatdown kicked off.

    SYITG

  • Unwritten Rules Violation

    At 5:30 AM we opened the velvet rope and welcomed 8 men into the latest edition of Twin Team. The following is a brief summary for your viewing pleasure.

    Mosey to the JRHS parking lot for Warm Up: don quixote’s, Helicopters, HR Merkins, Australian Snow Angels, Freddy Mercuries, Butt Kicks, Appalachian Lunge Walks, Hillbillies, Mario Jumps. Plank Walk.

    Exercise One: Off Campus Tour
    PAX ran through Robious Landing Park and JRHS, stopping at various points. Everyone got a chance to select exercises.

    10 burpees
    20 Toe Taps
    30 Wide Legged Merkins
    40 squats
    50 Freddy Mercuries
    60 Flutter Kicks
    70 Side Straddle Hops
    80 American Hammers
    90 LBCs
    100 Alabama Prom Dates

    *I may have mixed a couple of these up

    Back to the flag for 1 minute of stretching.

    Last Call took us out

    Final Thoughts: Burpees? Running? Grass? All frowned upon at the Twin Team Lounge – who knew? Hoping to get off probation status in the near future. Great work by the PAX!