Latest Posts:

What the Heck is a Frog Builder? Taking on the BONEFROG Virtual Challenge v3.0

If you are an OCR (obstacle course race) enthusiast, you may have heard of BONEFROG.   Their events tend to be more on the other side of the US, so most of us Oregonians haven’t had the option of participating in the past. But, with most OCRs offering virtual options right now, I decided to give the BONEFROG Virtual Challenge v3.0 a try.


With a description like this, I expected this virtual challenge to be a step up from the others I have done so far this year. It definitely was! I will say, the online description of the challenge is a bit deceiving. It stated that “no gym equipment is required” and that the challenge would consist of 8 bodyweight exercises and 2 carries. Reading the brief list of exercises, I didn’t see how they could possibly be done without equipment and they definitely were not just bodyweight. While you didn’t need “gym equipment,” you do definitely need some sort of weighted item like a sandbag, rucksack, or even a gym/duffel bag with some sort of weight added to it. Fortunately, I have plenty of workout “toys” available, so this was not an issue for me.

Once registered, I received an email with a link to the specifics of the challenge and short video tutorials of each of the exercises – which was helpful. I chose the Sprint distance, which was a total of 3 miles and 10 exercises. The pattern was run 1/4 mile, do 30 reps of a specified exercise, run 1/4, do 30 reps of a different exercise, etc . . . One of the 1/4 mile runs involved a carry – running with additional weight. And the final distance was a 1 mile run. The exercises were all very “gym-like” in nature, but without traditional gym weights. Instead, I used a sandbag for most things.

Ready for the BONEFROG Virtual Challenge v3.0

Before my chosen race day, I mapped out a 1/4 mile loop on our property, by walking around with my Garmin on and resetting it several times until I worked out the “perfect” distance. This allowed me to stay close to my sandbag, weighted vest, mat, and list of exercises. My loop was actually 2 somewhat meandering laps. After my first 1/4 mile and 30 push-press reps, I was breathing hard and thinking this was going to be a doozy. The morning was warm and somewhat humid, so the sweat was dripping. Thank goodness for the breeze! For the weighted exercises, I used my sandbag until I got to the upright rows. My arms were pretty fatigued, so I switched out my sandbag for an unconventional use of my lighter weighted vest for that one. The killer was the final exercise before my 1 mile run: The Frog Builders. This was a combination of a burpee, plank jack, and knee tuck jump. Holy sweat buckets! 30 of those were tough!

I finally wrapped up my 3 miles and 10 exercises in a not-so-blistering 54 minutes and 25 seconds. Yea, sounds pretty darn slow, huh? I challenge you to give it a try! There are 3 different versions to choose from. I went with the most recent – the 3.0 – but, I’m pretty sure they are all equally challenging. Registration for all 3 events is still open and there is no specific deadline for completion. What do you get with your registration besides a kick-butt workout? A medal, t-shirt, and a decal. (I am currently patiently waiting for mine to arrive.)

If you are up for a challenge and have the option of a sandbag or something similar, definitely give this one a go! I’d say this one was my 2nd favorite of the virtual OCRs I’ve done so far. So, what are you waiting for? Those Frog Builders are calling your name! ;)Register Here!

About Annette Vaughan (482 Articles)
Annette Vaughan is a runner and personal trainer in Canby, Oregon. She began running at the age of 30 and became hooked after her first race (even though she is a self-proclaimed slow runner.) She enjoys small local races from 5Ks to half-marathons, with a 30K on the books as her longest run ever. She has also become a huge fan of obstacle course races and just can't get enough of them. Annette is a certified personal trainer, who believes in promoting movement since our bodies were designed to move. The more we move, the better we move and function in everyday life.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.

%d bloggers like this: