With many of the Morning Wood regulars at Monument or other races – YHC had to hold down the fort. Ran primarily around the perimeter of the park while enjoying the bustling activity at the Latino Market setup. It was peaceful run – but who could have foreseen Purple Rain’s savage beatdown?
SYITG
Author: Chaplain
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Potato Inferno
With no one on the Q sheet – everyone got a chance to shine at The Crossing. Here is a brief summary for your viewing pleasure.
YHC handled the warm up: Side Straddle Hops, Helicopters, Ukranian Soldiers, Hand Release Merkins, Carolina Dry Docks, American Hammers, Heels to Heaven. Still had my medicine ball from Twin Team last so week so we did an Indigenous Peoples run with Power Slams around the perimeter of the church.
Pass the Q to Broadway for partner shoulder presses with one man running around the parking lot and back. Mosey to the lower parking lot for 11’s with Flutter Kicks and WWII sit ups.
Seadoo lead us in some wall exercises: People’s Chair with varying arm circles and merkins in between sets.
Birdman elected for 4 sprints – out and back with 20 Merkins in between. Ouch.
Our newest addition to the team, Ghostbuster, lead a run around the church with varying exercises: Broad Jumps, Burpees, Worlds Greatest Stretches, WWII sit up.
Wrapped things up with 2 minutes of medicine ball bounce passes.
Seadoo took us out
Final Thoughts: Strong work by Birdman and Ghostbuster dipping their toes in the
Q pool for the first time! Also, it had been a minute for Seadoo. Broadway continues to be an innovator with his military style partner workouts. A great time was had by all!
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Ball > Tire
4 of SOJ’s finest gathered for a hot and humid edition of Twin Team. Coupons are atypical of the Lounge experience………….but we made it work. The following is a brief summary for your viewing pleasure.
Exercise One: Kicked things off with an indigenous people’s run. Man in the back does 2 Power Slam Bobby Hurleys with Medicine Ball. Run and hand the ball off to the person in back of the line, then run to the front. We made our way past the high school to the tennis court area.
Warm Up: Jazzercise, Cherry Pickers, Ukranian Soldiers, Australian Snow Angels, Freddy Mercuries, Alabama Prom Dates. Mosey behind the school for some Tire Flips – No Tires!
Exercise Two: Dora with hanging Knee Raises, Jump Squats, Flutter Kicks. Runner goes to the Transformer and back.
Mosey to the track for Exercise Three: Catch me if you Crab. 100 m Crab Walk. One man totes the medicine ball to the start line – 5 American Hammers. Run back and hand off the ball to the person in the lead. Repeat until all are done.
Exercise 4: Run up and down the Swamp Stadium stairs – plank walk across each section of bleachers. Switch directions and repeat.
Indigenous People run back to Bettie Weaver – same pattern as above.
Exercise 5 – Complete two layups with medicine ball: one on each basket – call an ab exercise for the remaining PAX. YHC had an embarrassing performance with several air balls.
I think we did WWII’s, Flutter Kicks, Crunchy Frogs and something else
Run around the school – stopped for 25 dips on the benches.
Back to the flag and YHC took us out.
Final Thoughts: Training is ramping up for the Century Classic- Boberry and Rosie were up early this morning getting in some miles. Not too late to sign up! Also keep a look out for The Bridge workouts. Strong work by the PAX today- we got in a good workout while keeping things semi-loungy
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The Ghost At Grandma’s House
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. -
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
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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.
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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