I was ready for a potential solo workout this evening as many of our regulars were out of town/busy………But House Party was already warming up the pavement when I arrived. We added a couple college kids, including an FNG. It was time for House and YHC to show these young guns how we roll in F3 RVA.
To the back of the church for Warm Up: Side Straddle Hops, Ukranian Soldiers, Helicopters, HR Merkins, Carolina Dry Docks, Alabama Prom Dates, Freddy Mercuries, Lunge Walks, Mario Jumps, Karaoke, Broad Jumps, Bear Crawl
Exercise One: Dora with 100 Merkins, 200 Dips, 300 Squats
Mosey to the Covered Walkway for an Ab Challenge:
25 WWII Situps, 50 Heels to Heaven, 75 Flutter Kicks, 100 LBC;s
Head back towards to Flag for a Curb Crawl. Man at the end does 2 burpees, then runs to the front.
Bernie around the parking Lot, then finish the last few minutes with Super Crabs.
Numbers/Names/Announcements
YHC tooks us out
Final Thoughts: It was great seeing Groupie out for second street week! He is a VCU student and works for G Force. He brought his younger brother, who we named Shortstop. Reportedly, Shortstop is a 20 year old former high school baseball player who is trying to get back in shape. He is also the tallest person in the family. Both of these young men were looking strong, even as they struggled to keep up with the two Crossing legends. Have a great Thanksgiving!
Author: Chaplain
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Holiday Pre-Party
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Retrofit
What started as House Party and YHC circling the parking lot, eventually expanded to a group of 6. The wet conditions could not dampen our enthusiasm…………..the following is a brief summary for your viewing pleasure:
Warm Up: A variety of standardized warm up exercises, all done in perfect cadence: Side Straddle Hops, Don Quixotes, Ukranian Soldiers, Arm Circles, Merkins, LBC’s, Shoulder Taps, Carolina Dry Docks, Stretching
Mosey to the back of the Church for Exercise One: 4 Corners, prostitute style
Exercises were Merkins, WW II Sit-ups, Squats, Side Straddle Hops
Mosey to the sheltered front of the church, then do exercises outside of the shelter:
Triple Check – Runner, Dips, Jump Squats
Back to the flag for Plank Holding, merkins, and review of the F3 mantra
Numbers/Names/Announcements/Prayer Requests
House Party took us out
Final Thoughts: No Mummy Kicks or Super Crabs today – decided to a do meat and potatoes/bread and butter style workout featuring some F3 staples. Wild Thing inadvertently bucked the trend by inventing Dip Humpers – lots of great potential names were thrown out for that one. Overall, the PAX were looking strong. It was good to see Wild Thing back out after a long hiatus.
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The Piper at the Gates of Dawn
8 of SOJ’s finest met in the surprisingly dark back parking of Rockwood Park. As usual, the park was busy with walkers, runners, and an elderly gentleman doing wall sits and Freddy Mercuries on a picnic table. Definitely need to sign that dude up for the group. But I am here to talk about a workout…….here is a brief summary for your viewing pleasure.
Mosey to the Nature Center Parking lot for Warm-Up:
Jazzercise, Ukranian Soldiers, Windshield Wiper, Freddy Mercuries, Alabama Prom Dates, Hand Release Merkins AND Mario Jumps, Lunge Walks, Lt.Dans, Hoppin’ Hillbillies, Mummy Bernie’s, Broad Jumps, Murder Gorillas – all across the parking lot.
Mosey to the Concession Stand area for Exercise One: Tooth Fairies. These proved difficult on the extra wide stairs. Who designed those things? May have save that for the FORGE.
Exercise Two: Clockwork Merkins on the Hill – 1 merkin at 1 o’clock, 2 at 2 o’clock, etc.
Exercise Three: Quadruple Triple Check: Runner goes down the stairs and Bernie’s up the hill. Other exercises included Dips, Balls to the Wall, and Jump Squats. Having 4 on a team caused mass confusion.
Mosey to the area beside the Dog Park for Exercise Four: Super 11’s!
Run to the shed and complete both 1 (Pickle Pounders), and 10 (WW II sit ups), run back and do one Burpee. Follow the normal pattern while increasing burpees by one each round (work up to 10).
Mosey to the Large Parking lot for Exercise Five: Catch me if you Crab
Partner up: One PAX crab walks, the other runs to the end of the parking lot and back, then takes over the crab walks. Repeat until you hit the end of the parking lot. Enjoyed working with Steamer on this one.
There was just enough time for Exercise Six: Victory Hill
Sprint up the hill, jog back down. Next in line starts when the person is about halfway up. I am guessing we did about five rounds
Back to the Flag as time expired: Numbers/Names/Announcements/Prayer Requests
YHC took us out
Final Thoughts: A great effort by all of the PAX this morning! Lockdown and Pierogi were flying through the Super 11’s. Mudslide’s Pickle Pounders were so powerful that he cut his elbow – might need to get a tetanus shot on that thing. This was the final day of the Latino Farmer’s Market – will definitely miss having them around. Next week we will be back at Starbuck post-workout. As always, it was an honor to lead.
SYITG -
A Wise Man Once Said: Set the Bar Low, and Always Run it Back
13 strong at No Toll for some exercise and invigorating male community leadership. Here is a brief summary for your viewing pleasure:
Mosey to the back parking lot for Warm-Up:
Jazzercise, Bruce Lee Punches, Ukranian Soldiers, Australian Snow Angels, Alabama Prom Dates, Freddy Mercuries
Across the parking lot: Mario Jumps, Mummy Kicks, High Knees, Butt Kicks, Hoppin’ Hillbillies, Open the Gate, No Cheat Broad Jumps
to the Pavilion for Exercise One: Circuit Runs – stops included the first gate, “the bridge”, and the flag.
Round One: 25 merkins, 25 WWII’s, 25 Bobby Hurley’s – run back
Round Two: 50 Heels to Heaven, 50 Carolina Dry Docks, 50 jump squats – run back
Round Three: 75 Flutter Kicks, 75 LBC’s, 75 Shoulder Taps – run back
Round Four: 100 can’t remembers, 100 Side Straddle Hops, 100 Monkey Humpers – run back
Exercise Two: Crab Walk across the grass field.
Mosey back to the flag for Numbers/Names/ Announcements/Prayer Requests
YHC took us out
Final thoughts – It was a homecoming of sorts for YHC as I realized I hadn’t Q’d No Toll in almost 3 years. Strange considering it is the closest AO to my house. The PAX did an amazing job, despite some initial grumbling about running. The running was actually pretty effective in curbing the Chatty Kathy’s in the group. Doozy was the hero we all needed, lighting the path back to the pavilion. Strong effort by all.
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Road Renegades
With busy upcoming weekends, Draper and I decided to knock out a long(er) run as the Richmond Half draws near. We launched at 5am from No Toll and explored the various surrounding neighborhoods. Finished off with a lap around Johnston-Willis Hospital and the Lowes Parking Lot. Total distance was 9.2 miles.
Post-run survey seems to indicate that a good time was had by all. The backblast title refers to us pulling up in identical Jeep Renegades. – crazy.
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The Lab
With only 2 PAX on hand – it was a great night to try some new routines. The following is a brief summary for your viewing pleasure.
Mosey around the church and circle up for warmup: various exercises and we bagged the cadence.
Exercise one: Off Campus Tour
We made the semi-dangerous sprint across Parham Road. Through the neighborhood stopped at every mailbox for 2 burpees. 2 merkins at every minivan or SUV. On the way back switched to WWII’s and HR merkins. Got some curious glances from the locals. Ran back to WEAG.
With 15 minutes left it was experimentation time. Lots of Slack comments about 16 count exercises. So we decided to develop a new 24 count option. It will take some practice – and should be unveiled at an AO in the future. Name possibilities included Admiral ChapHards and Double Dozens. Might have to work on that.
Overall a great time was had by all.
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Make Sure You Go Through the Tunnel
We finally had a cold morning! For YHC, this represents ideal running conditions. After speeding into the parking lot at the last minute and providing the route – we were off.
Down Mt Midlo
Take the Staircase onto the path by the pond
Through Midlothian Mines Park
Up the Hill, take a left (or right) at the main road
Find your way back however you want.
At 6:15, everyone was accounted for.
Numbers/Names/Announcements/Prayer Requests
Final Thoughts: This was my first time leading MOT – we seem to have a nice core group that has risen from the ashes of Source of Truth. It sounds like we are going to have a strong turnout for the Marathon/Half Marathon next month.
SYITG -
Freed to Lead No One
YHC started running at 515 with the goal of picking up some runners and Ruckers at 6am. The F3 parking area appeared to be empty, so I pushed on for 9 miles total. Had to say hello and bounce as Purple Rain and company arrived for the bootcamp. Sorry I missed it! -
The Mysterious Case of the Phantom Q Sheet
Confusion abounded as 13 men expected either a Chaplain or Machismo Q……….But the Dark Lord was able to use the power of the Forgecast to seize control. It was time to put in some work.
Slaughter start on the Grassy Knolls. Bear Crawl up, Lunge across the top, run down.
Warm Up: Side Straddle Hops, Ukranian Soldiers, Arm Circles, Shoulder Taps, Freddy Mercuries,
to the Curb for: Butt Kicks, Knee Pulls, Bernie Sanders, Mummy Kicks, Open the Gates, Mario Jumps, etc.
Mosey to the HIll for Exercise One: Mega Crabs
Not to be confused with Super Crabs – this is a 24 count exercise that involves 10 count crab walks, 2 crab cakes, and two hand release merkins. Repeat and make your way down the hill.
Exercise Two: Indigenous People’s Run
Run around the lower parking lots, stopping whenever it was my turn to sprint for Ab Exercises: 50 LBC’s, 25 Boxing Cockroaches, 100 Alabama Prom Dates, 30 Heels to Heaven.
Exercise Three: Triple Check
Balls to the Wall, Bobby Hurley’s, run down the stairs and up the hill.
Exercise Four: Mount Monkey Hump
From the base of Mt. Chaplain: 10 Monkey Humpers in the parking lot. Increase by 10 at each parking lot as you make your way to the summit. Maxed out at 60.
Back to the Flag just as time expired.
Numbers/Names/Announcements/Prayer Requests (Last Call’s Friend)
YHC took us out
Final Thoughts: Initially thought I was being pranked as Machismo had reportedly signed up for the Q. Looking forward to see what he has in store next week. Strong work by the PAX who appeared to embrace the Mega Crabs and other offerings. As is typical, lots of juvenile humor surrounding the ADP’s and Monkey Humpers. The attractive female manning the school security cameras will never be the same again.
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Never Trust a Big Butt and Smile
Words of wisdom………but I am here to talk about a kettlebell workout. Here is a brief summary for your viewing pleasure:
Mosey to the port-o-john area for Warm Up:
Arm Circles, Don Quixote’s, Ukranian Soldiers, Copperhead Squats, Mummy Kicks, Bruce Lee Punches.
Mosey back towards the flag and grab the Kbells
Exercise One: Self Dora
100 curls – run after each set of 25
200 squats – run after each set of 50
200 LBC’s – run after each set of 50
Exercise Two: One Pax carries their Kettle and 30 LB ruck plate across the parking lot and back. They call an exercise, which the rest of the group does for the duration:
Merkins, Merkin pull throughs, WWII’s w/lift, Squats, Curls, Upright Row, Lawnmower Pulls, Overhead Press, Bend Overs (??), Calf Raises, Forearm Curls…. this went on for awhile, so I am probably missing some.
Exercise Three: Bench press x 50, Bench Press x 40, Bench Press x 30.Back to the Flag for Numbers/Names/Announcements/Prayer requests
YHC took us out
Final Thoughts: The backblast title refers to the Bell Biv Devoe classic, “Poison” which was part of yet another legendary Chaplain soundtrack. Purple Rain had apparently never heard the song. Conversely, it was Hermey’s jam back in the day. Overall, a great effort by the PAX. Really enjoyed leading this morning. If you haven’t made it down to the Deep South for Old Hundred – would highly recommend.