Author: Chaplain

  • The Crossing’s Ab Enhancement Protocol

    4 regulars gathered at WEAG for F3 RVA’s top evening workout. Here is brief summary for your view pleasure:

    Mosey to the back parking lot for Warm Up:

    Don Quixote’s, Imperial Walkers, Copperhead Squats, Australian Snow Angels, Mountain Climbers, Alabama Prom Dates, Crunchy Frogs, Mario Jumps, Karoake.

    Exercise One: Eye of the Storm: Ab edition
    5 stops, 50 count exercises: WWII Situps, Flutter Kicks, LBC’s, American Hammers, Freddy Mercuries. Start with 20 V-Ups in the “eye” and repeat after each station.

    Mosey to the side of the church for Exercise Two: 11’s between the Walls.
    Donkey Kicks, Wall Climbers. Run in between the church wall and the storage container.

    Exercise Three: Four Corners.
    50 fingertip squats, 50 squat pulses, 50 jump squats, 50 regular squats.

    Names, Numbers, Announcement, Prayer Requests
    YHC took us out

    Final Thoughts: Strong effort by the PAX! The V-up section proved very challenging and they were labeled as the Burpee of Ab exercises. Lots of great mumblechatter about Birdman’s upcoming trip to the Bahamas. Also, the question was raised – will DTH Q next week??

    SYITG

  • Just A Run

    YHC arrived early for a pre-Rock N Roll run through the park. Boberry and Big Rig were off to parts unknown – I believe they completed 7-8 miles. I did manage to high five Boberry on his way out, and chat with Big Rig for a couple minutes. YHC completed the paved nature trail plus the loop around the park. It was just enough time to plan the main workout in great detail.

    Check slack for details on a pre-convergence run from Tredegar.

  • The Wall Of Death And Other Entertainment Options

    6 of SOJ ‘s finest hit the streets of Rockwood Park for the latest edition of Rock N Roll. It was time to kick Memorial Day Weekend off in style. Here is a brief summary for your viewing pleasure:

    Mosey to the basketball court for Warm-Up:
    Ski Jumps, Side to Sides, Ukranian Soldiers, Lazy Jazzercise (no toe tap), Hand Release Merkins, Freddy Mercuries, Knee Pulls, Open the Gate, Butt Kicks, Karoake, No Cheat Broad Jumps, Mummy Bernie’s, Lt. Dan’s.

    Mosey to the Snack Bar for Exercise One: Wall of Death
    4 rounds of Wall Cockroaches (20), Chicken Peckers (20), BooYah Wall Slaps (20), Delayed Donkey Kicks (20), Wallabama Prom Dates (40), Wall Climbers (20).
    Run to the end of the path and back in between each set.

    Mosey to the Parking Lot for Exercise Two: Four Corners with 50 Pole Smokers, 50 Merkins, 50 Jump Squats, 50 Dips.

    to the Pull Up area for Exercise Three: Grip Strength Challenge. See who can hang on the pull up bar for the longest. Mudslide took the win with Pierogi also giving an epic performance.

    Exercise 4: PAX Exercise of Choice
    Mudslide: 50 Mountain Climbers – double count
    Pierogi: 40 Spider Man’s
    Posh: 30 American Hammers (x2)
    Steamer: 40 SSH’s
    Wet Bandit: 50 Imperial Walkers
    Bonus: 100 Monkey Humpers (Chaplain)

    Back towards the flag: Finished things off with some Victory Hill. Sprint up the hill, job back down on the side and repeat. I think we got in three rounds.

    Numbers/Names/Announcements/Prayer Requests

    YHC took us out

    Final thoughts: Excellent work by all of the PAX on this cool, crisp morning! Lots of mumblechatter about the Memorial Day Convergence – Hope to see everyone there! Not a huge surprise to see Mudslide dominate the grip strength test. As always, it was a great honor to lead.

    SYITG

  • This Week’s Backblast

    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

  • 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