Author: Florence

  • Welsh Dragons are Gross

    Two Dudes strolled into Rockwood for some Rock N Roll. This is what went down :

    Warmarama :

    10 SSH IC, 10 Russian Soldiers IC, 10 Imperial Walkers IC, 10 Don Q’s IC, 10 Cherry Pickers IC

    THE THANG :

    Mosey to big parking lot behind playground

    Modified version of The Dab : 10 burpees per minute for 5 minutes, run 1/4 mile, rinse and repeat (The full version is repeated x3)

    Mosey to basketball court

    The Gross : Pick 12 exercises, do 12 reps of each. 12×12=144 which is a Gross (We did Bonnie Blairs double count, Freddie Mercuries double count, Merkins, Squat Jumps, WWII’s, Burpees, Squats, WWI’s, Carolina Dry Docks, Plank Jacks, LBC’s, Flutters IC

    Welsh Dragons : Remain in plank position the whole time. Bear crawl forward 4 steps, do 1 merkin, 1 plank jack, and tap the BACK of each shoulder 1 time. Repeat adding 1 rep to each exercise each time – bear crawl forward 4 steps, do 2 merkins, 2 plank jacks, 2 sets of back of shoulder taps… etc. Go until you get to 10 reps each

    Run a lap around the entire perimeter of Rockwood Park on pavement (Bear Crawl under the gates)

    100 LBC’s OYO

    50 WWII’s OYO

    DONE

    Numberama

    Name-arama

    COT : Sharpening conversations took place. YHC is getting weary with a teething baby and a three year old that won’t go to sleep until 9:30 pm. Asking for prayers for that and YHC’s left knee not doing so hot.

    NMMS : The Dab is no joke. If we would have went to Round 3, YHC’s form would have taken a serious hit and wouldn’t have maintained the 10 burpees per minute pace. Serious Question : Is Doozy really 50 years old? YHC is suspicious and thinks he might be in his 20’s.

  • Breakin Bread & Pullin Pork

    It was a lovely Saturday with great weather to Q some Breaking Bread. YHC even multi tasked by taking the fam to Chesterfield Berry Farm while the meat cooked. Here’s the 411 :

    Warmarama :

    obtain the following ingredients –

    3/4 cup ketchup

    2 tsp onion powder 

    3 tbsp tomato paste

    1/4 cup apple cider vinegar

    1 tsp paprika

    1 tsp garlic powder

    1 tsp mustard powder 

    1 tsp cumin 

    1 (3 to 4 lb) pork shoulder 

    Salt

    Pepper

    THE THANG :

    Combine all the sauces and seasonings into the slower cooker then stir them together 

    Put pork shoulder into slow cooker and season it all over with salt and pepper then roll it around in the seasoning mix

    Cook on Low temp for 8 to 10 hours

    Remove from slow cooker and shred meat with forks

    Serve with buns, potato salad and macaroni salad 

    Mosey to Southside Health Center

    Partner up with Barbara to load food on cart

    Take selfie with Barbara 

    DONE

    NMMS : Always a blessing to serve others and work with great people like Barbara. T Claps to Upchuck for organizing this continual serving opportunity. YHC encourages any PAX who haven’t Q’ed Breaking Bread to sign up for the future. You’ll love it. For the time being, the meals are drop off only due to COVID but maybe sometime in the near future it will return to sitting down with the residents for a meal together 

  • Cold Weather Q’s are the Best

    Doozy and Florence posted at Rock N Roll for some cooler weather. YHC loves this time of year. Here’s what happened :

    Warmarama :

    25 SSH IC, 10 Russian Soldiers IC, 10 Imperial Walkers IC, 10 Don Q’s IC, 10 Cherry Pickers IC

    SURPRISE : 25 Merkins IC

    Mosey to Playground

    3 sets of 5 pull ups

    Mosey to big parking lot behind playground

    10 burpees per minute for 5 minutes then run 1/4 mile

    Mosey to basketball court

    25 WWI’s OYO

    40 Flutters IC

    50 LBC’s IC

    50 WWII’s IC

    30 reps IC of Twinkle Toes : This is an Al Gore with your arms & hands out in front of you while doing calf raises.

    Welsh Dragons : Remain in plank position the whole time. Bear crawl forward 4 steps, do 1 merkin, 1 plank jack, and tap the BACK of each shoulder 1 time. Repeat adding 1 rep to each exercise each time – bear crawl forward 4 steps, do 2 merkins, 2 plank jacks, 2 sets of back of shoulder taps… etc. Go until you get to 10 reps each

    Squat Jump Holds

    Mosey 1/2 lap around Rockwood Park perimeter and finish back at basketball court

    12 burpees

    12 squat jumps

    12 LBC’s

    DONE

    Numberama

    Name-arama

    COT : Doozy and YHC continue to have deep conversations in COT to sharpen one another. You gotta be there to join in the discussions.

    NMMS : YHC had a different Q on paper but called some audibles after making the dumb mistake of 25 Merkins IC followed by 3 sets of 5 pull ups

  • Spartan

    Two Rock N Roll warriors hit the gloom ready to take on the Spartan. It went a little something like this :

    Warmarama : 

    10 SSH IC , 10 Russian Soldiers IC , 10 Don Q’s IC , 10 Cherry Pickers IC , 10 Imperial Walkers IC

    THE THANG :

    Mosey to big parking lot behind playground

    Spartan :

    PAX line up and sprint 100 yrds, do 10 merkins at the finish and walk back to the start all together. Continue until you have done 30 x100 yrd sprints and 30×10 = 300 Merks.

    We finished round 23 before time expired (230 merkins completed)

    DONE

    COT :

    Prayers for all PAX of F3 who have M’s and going through the challenges of marriage and raising children

    YHC’s 3 month old is going through teething and the 3 year old is going to bed later and later so sleep has been hard to come by. 

    NMMS :

    Appreciate the push from Doozy as always. Dude is a beast. By round 15 the Suck started to set in for YHC

  • What’d You Expect?

    10 Satans Hill regulars showed up for a very un-original Florence Q. When YHC is Q’ing Satans Hill, you can bet lifting Rocks and running up a hill is involved. Here’s the rundown :

    Warmarama :

    20 SSH IC

    10 Russian Soldiers IC

    10 Don Q’s IC

    10 Cherry Pickers IC

    10 Imperial Walkers IC

    THE THANG :

    Mosey to rock pile and choose a rock (or a boulder if you’re Nancy)

    As a group, perform an exercise then run all the way up satan’s hill and back down to your rock then straight into next exercise

    Here’s the exercises we did :

    60 overhead press

    60 American Hammers single count while Holding Rock

    60 squats

    60 curls

    60 sit ups while holding rock 

    30 thrusters

    On your Six, do 125 rock presses while doing flutters

    Run up satan’s hill one last time then back to the parking lot for COP

    5MOM consisting of PAX choosing an ab exercise to do 10 reps IC. We did : Crunchy Frogs, Box Cutters, American Hammers, Rosalitas, Freddie Mercuries, and LBC’s (YHC was planning on all PAX choosing an ab exercise but we ran out of time)

    DONE

    Run back to Ole Glory to witness the monstrosity of Florence’s party foul….Ole Glory had fallen on the ground so we did 5 penalty burpees. YHC would have punished himself with more burpees but we were already over time.

    COT :

    Prayers for Pearl as he gets the snip on Monday

    Nancy lent his copy of F3 Freed to Lead book to another PAX. Thank you for sharing that brother.

    YHC’s M was pissed at him for posting this morning with the 3 month old 2.0 not having a great night of sleep. But YHC was able to sneak in some time to rock the baby back to sleep before leaving for the Gloom.

    For newer PAX interested in Q’ing, ask an older PAX to get you hooked up with the Q Sheet and Big Data. Google F3 Exicon for exercise ideas.

    NMMS :

    YHC apologizes again for Ole Glory falling over. Thought she was dug deep into that mulchy dirt but apparently not. But on a positive note, it’s awesome to see how many new PAX are coming out to satans hill. Great AO

  • I’ll Take a Quarter Pounder with Super 21 Sauce

    The Fantastic Rockwood Duo logged their DDP today at Rock N Roll. Here’s what went down :

    Slaughter Starter – 20 burpees OYO

    Warmarama :

    10 SSH IC

    10 Russian Soldiers IC

    10 Don Q’s IC

    10 Cherry Pickers IC

    10 Imperial Walkers IC

    THE THANG :

    Mosey to parking lot behind playground for a Quarter Pounder – Sprint 25 yards and Do 25 merkins, Bernie Sanders back to start. Sprint 50 yards and do 50 squats, Bernie back to start. Sprint 75 yards and do 75 DOUBLE COUNT Mountain Climbers, Bernie back to start. Sprint 100 yards and do 100 SSH, Bernie back to start.

    Run DMC – Run a lap around parking lot then do 20 Diamond Merkins (D). Run a lap around parking lot then do 20 Merkins (M). Run a lap around parking lot then do 20 Carolina Dry Docks (C)

    Mosey to basketball court :

    20 Star Jacks

    50 LBC’s IC

    50 WWII’S IC

    30 Flutters IC

    Super 21 – Do 1 Merkin then 1 sit up; 2 merkins / 2 sit ups; 3 merkins / 3 sit ups; etc all the way to 21 merkins / 21 sit ups (total of 231 reps merkins and 231 sit ups)

    DONE

    COT :

    Doozy and YHC continue to share deep conversations on relationships with M’s and raising 2.0’s

    Blood Drive Wed 10/20 at Good Shepherd. See slack and Pigskin for details

    NMMS :

    Doozy finished a full Super 21. YHC got through the 18 merkin set before time expired. Great push.

  • Looked Better on Paper : IPC Week 4 MaryAnne’s Mayhem

    2 SOJ Brethren hit the football field to finish up IPC for the year. Here’s the misery we endured :

    Format

    • Rep-based workout
    • Set the timer for 52 minutes 30 seconds
    • Measure out 25 yards

    Exercises are to be done in sets of 25 reps. After completing 25 reps, run to the cone that is 25 yards away and do 3 burpees. After the 3 burpees, run back and continue with exercise.

    Exercises

    • 200 curls
    • 175 squats
    • 150 Overhead Press
    • 125 Kettlebell Swings
    • 100 Merkins
    • 75 Thrusters
    • 50 Bonnie Blairs (right leg-left leg = 1 rep)
    • 25 Blockees

    If you finish all of the exercises, repeat in reverse order from the last time you just did it.

    The burpees DO NOT count in your rep count.

    900 reps is the total if you get through all of the exercises.

    DONE

    NMMS :

    The Suck really started to set in during Overhead Press around rep 51 for YHC and the Suck progressively got worse the rest of the Q. Neither of us finished the full 900 reps. Snuff got very close at 875. YHC got 800.

  • Santa Hate Me

    Doozy and Florence posting at Rock N Roll. Who would have guessed? Here’s the DL :

    Warmarama :

    20 SSH IC

    10 Russian Soldiers IC

    10 Imperial Walkers IC

    10 Don Q’s IC

    10 Cherry Pickers IC

    10 Merkins IC

    THE THANG :

    Mosey to the big boy baseball field at the back of the park

    Santa’s Ladder on baseball outfield – run to opposite end of outfield and do 10 burpees. Run back to starting point then back to the opposite end of outfield and do 9 burpees. Repeato until you complete 6 burpees then switch to Merkins for the 5 to 1 reps. Now do the entire Routine again but this time do Merkins for the 10 to 6 reps and Burpees for the 5 to 1 reps

    Mosey to Basketball Court

    2 sets of SheHateMe – Do 20 lunges, 10 Burps (Burpees without the push up and the standing), and 10 Merkins from one end of court to the other. (There and back)

    COP :

    50 WWII’s

    DONE

    Numberama

    Name-arama

    COT :

    Doozy and YHC shared some deep conversations about M’s and 2.0’s this morning. Thank you for sharing and listening brother.

    NMMS :

    Santa’s Ladder took a lot longer than YHC thought it would. Das a big outfield.

  • That Sucked : IPC Week 2 Crazy 88’s

    2 SOJ Warriors worked up the courage to take on the hellacious IPC Week 2 Crazy 88’s Q. Here’s what went down on the football field of Timberwolf.

    THE THANG :

    Round 1: Burpees & Sprinting – Do 8 Burpees on the sideline, sprint to the far sideline and do 8 more. Continue until the 11th set of 8 Burpees are complete (88 total)

    Round 2: Squrls & Coupon Carries – Do 8 Squrls* on the sideline, coupon carry to the far sideline and do 8 more. Continue until the 11th set of 8 Squrls are complete (88 total) *Squrl = Squat while curling coupon up to chest.

    Round 3: Overhead Presses & Rifle Carries – Do 88 Overhead Presses on the sideline, rifle carry to the far sideline, do 88 more (176 total). Rifle carries may be done holding the coupon horizontally or vertically, but the arms alone are holding it up. Rx = No resting it on your head.

    Round 4: X-Factors, Bear Crawl & Crawl Bear – Do 88 X-Factors** on the sideline, Bear Crawl to the far sideline. Do 88 more, then Crawl Bear back to the sideline (176 total) – PAX must cross the field once by Bear Crawling and once by Crawl Bearing. It is PAX choice which one they do first.

    **X-Factor = on your six, begin each rep by spreading your body out into an X, with the backs of your hands and your heels all touching the ground. Then with straight arms and your elbows locked, pick one hand reach up & touch your opposite foot (1 touch = 1 rep). Then alternate to your other hand and foot for the next rep. Repeat as needed.

    DONE

    Numberama

    Name-arama

    COT :

    Field Day this Saturday 9/18. Snuff is the captain of SOJ Team.

    Prayer’s for Snuff’s coworker’s wife who has pre-eclampsia. Prayers for Snuff’s M is who is traveling.

    YHC has a friend from church who knows a coworker whose M just passed away while giving birth. The child survived. Please pray for the father and the child.

    NMMS :

    It is extremely hard to maintain good form during the IPC’s, particularly on this Q during the Overhead Press round. It’s brutal enough doing 88 Overhead Presses but to then have to rifle carry to the next sideline and do 88 more Overhead Presses is insane. Snuff and YHC continued the streak of times under 40 minutes for IPC. We’ll aim to keep that streak going through the last week!

  • Capoot at SOT : IPC Week 0

    7 PAX did IPC Week 0 : Vagabond, McGruff, Rosetta, Doozy, Snuff, Boberry, Florence

    2 PAX were Runners : Don Draper, Tobit

    6 PAX did Boot Camp : Nancy Lopez, Bullseye, Herme, Honeymoon, POG, Marmaduke

    THE THANG :

    IPC Week 0 – 100 Merkins, 800 meter run, 75 Merkins, 1200 meter run, 50 Merkins, 1600 meter run, 25 Merkins, 2000 meter run

    IPC Week 0 Modified Version –

    • 50 push ups, incline push ups, or push ups on knees
    • 400 m run or walk
    • 40 push ups or incline push ups or push ups on knees
    • 600 m run or walk
    • 30 push ups or incline push ups or push ups on knees
    • 800 m run or walk
    • 20 push ups on r incline push ups or push ups on knees
    • 1000 m run or walk

    Numberama

    Name-arama

    COT :

    Rosetta mentioned Rountre neighborhood is collecting donations for Afghan Refugees. Message Rosetta for details.

    Appreciate Doozy’s vulnerability to share during COT this morning.

    Ongoing prayers for Afghanistan situation and everyone affected

    NMMS :

    Glad it was slightly cooler weather this morning for IPC Week 0. That sucked! In a good way!