Author: Florence

The 2 Rock N Roll staples posted in darkness through the forest hills in suffocating humidity. Here’s how it went :

Warmarama : YHC takes a dump in the bathroom while Doozy does Imperial Walkers, SSH etc for 3 min

THE THANG :

Run a 2 and a half mile loop around the park and through the paved forest trail with 3 stops for PT.

1st Stop : Alternate between 1 minute of sit ups on the bench, 1 minute of dips, 1 minute of in-and-out leg extensions on bench, and 1 minute of pull ups/chin ups

2nd Stop : Alternate between 1 minute of climbing up inclined pole bars, 1 minute of inclined merkins, and 1 minute of jerkins

3rd Stop : Alternate between 1 minute of hanging leg raises on inclined bench, 1 minute of pull ups/chin ups, and 1 minute of dips

Run back to basketball court at parking lot

COP :

50 LBC’s

50 WWII’s

1 minute of American Hammers

30 seconds of Flutters

DONE

Numberama

Name-arama

COT :

Iron Pax Challenge Week Zero is this week. Talk to other PAX to get a plan.

Doozy had a great weekend retreat in Windy Gap NC with TryHard, Greenbow and many other men from different places. They led some workout beatdowns on steep inclines.

YHC took us out in prayer

NMMS :

Appreciate the push as always Doozy. That forest was literally dripping with humidity. Choking on the dense fog and running the hills makes for an extra suck.

2 SOJ regulars showed up to Rock N Roll to hang with Paula Abdul, Obama and Dolly. Here’s the scoop :

Warmarama :

Warmup 1/4 mile run around parking lot, through playground trail and back

20 SSH IC

10 Don Q’s IC

10 Russian Soldiers IC

10 Imperial Walkers IC

10 Cherry Pickers IC

THE THANG :

Merkin Mile – do 25 merkins after each 1/4 mile run (Total : 100 merkins, 1 mile). Followed the same loop we did for the Warmarama.

Mosey to basketball court

COP :

Never Cross Dolly’s 30x IC (This is a Dolly while sitting up with your arms in Iron Cross position)

Outlaws (15 to the right IC, 15 to the left IC)

Not-So Lazy Boys – On your six sitting upright with your legs straight out in front of you on the ground. Cross your arms and grab your sides, leaning back in your “Lazy Boy” as far as you can without your feet coming off the ground. Hold and engage your core for 15 seconds in center position, right position and left position. (We did 15 seconds in the middle, 15 seconds to the right, 15 seconds in the middle, 15 seconds to the left, 15 seconds in the middle)

Squat Jump Holds (do Squat Jumps counting down from 10 to 1 then hold Al Gore in helix counting down from 10 to 1. Repeato with 9 seconds, 8 seconds etc down to 1 seconds. Hold the last Al Gore for 10 seconds for the burn)

Motor City Shuffle – This movement is 2 lunges, 1 burpee, 5 merkins, 5 plank jacks, 1 broad jump. Repeato across basketball court 

Obama – This movement is bear crawl for 4 hand moves then stop to do 4 merkins. (Obama was the 44th POTUS). Repeato across basketball court

Mosey to stairs by baseball fields

Paula Abdul set of merkins up the stairs (bear crawl up 2 steps and do 1 merkin, crawl bear down 1 step and do 1 merkin. Repeato to the top of the stairs)

Mosey back to parking lot and Ole Glory

1 minute of Pole Smokers

1 minute of LBC’s

DONE

COT :

Doozy had a great trip to F3 C’ville over the weekend. They are doing some great things for men in recovery from addiction to help them get in shape, learn a trade and find a job. It’s given Doozy some things to think about possibly implementing in RVA for the future.

Prayers for marathon runners as they train and our PAX on IR

YHC took us out in prayer

NMMS :

Doozy enjoyed the Not-So Lazy Boys and Obama’s as some new exercises to do. YHC enjoyed the push as always from Doozy.

2 gluttons for punishment posted in a downpour at Rockwood Park to log their DDP. Here’s the rundown :

Warmarama on basketball court :

20 SSH IC

10 Don Q’s IC

10 Cherry Pickers IC

10 Imperial Walkers IC

THE THANG :

On basketball court, perform Merkin Jax – Done in a 1:4 ratio : 1 merkin, 4 plank jax, 2 merkins, 8 plank jax, up to 5/20 and all the way back down 

Jump squat holds – Together, perform jump squats counting down from 10 to 1. Then hold an Al Gore in helix counting down from 10 to 1. Repeato starting at 9 then 8, etc all the way down to 1. Surprise the PAX by holding the last Al Gore for 10 seconds.

Mosey to stairs by baseball fields

Grizzcalator – bear crawl up the stairs, stopping at each step to do a merkin

Jacob’s Ladder – do seven sprints up the stairs with increasing reps of burpees at the top of the stairs each set. Start at 1 burpee and go up to 7 burpees.

Mosey to baseball field next to stairs and line up in the outfield

merkin ladder – Start with 20 merkins. Sprint 100 yards to other end of outfield. 19 merkins. Sprint back 100 yards to starting point. Repeato decreasing merkin count down to 1 merkin for a Total 210 merkins. 

Mosey back to basketball court

COP :

1 minute of Flutters

1 minute of WWII’s

30 seconds of LBC’s

DONE

Numberama

Name-arama

COT :

Prayers for Doozy’s 2.0 as she starts college at Coastal Carolina and for the family as they adjust to the first 2.0 leaving the nest.

F3 movie night to watch Shang Chi first weekend in September. More details coming soon.

If anyone needs access to the Q sheet so they can sign up to Q, DM Splinter on slack.

NMMS :

YHC is encouraged and challenged by the endurance of Doozy. YHC prays to be in that great of shape at 50. RESPECT

3 SOJ HIM’s posted at Rock N Roll to sharpen one another. The senior citizens walking the park said this is how it went down (The senior citizens are some shady characters according to Wilson) :

Warmarama on Basketball Court :

20 SSH IC

10 Don Q’s IC

10 Russian Soldiers IC

10 Imperial Walkers IC

10 Cherry Pickers IC

THE THANG :

Modified Death Star on Basketball Court (use each corner and the basketball hoop at the top as the 5 points of the star) : Bear Crawl to each point of the star and do 30 merkins (make sure you bear crawl back to center court before proceeding to the next point). Total 150 merkins completed. This is the modified version. The real version has 10 cones lined up in the shape of the star and yields 300 merkins total.

DirtyMacDeuce : 4 sets of 3 exercises done with 12 reps In Cadence. The exercises are Merkins, Freddie Mercuries and Imperial Squat Walkers. After each set of three exercises, run a lap around parking lot.

Mosey to stairs between baseball fields

Everest : On the stairs, lunge up the steps and do a squat at the end of each lunge. Alternate legs. Repeato to the top of the stairs. (We did 10 sets of this)

Mosey lap around entire paved loop of park and sprint up the stairs on the way back to Ole Glory.

DONE

Numberama

Namerama

COT :

Prayer Request for YHC’s M and YHC operating on little sleep with the newest 2.0. It’s been an erratic sleep schedule and diaper rash has exacerbated that.

NMMS : Thankful to have Oyster and Doozy post this morning. All were fairly silent with little mumble chatter due to the Death Star beatdown.

9 PAX showed up for the inaugural launch of Rock N Roll to be welcomed by more running and jumping than was expected…sorry not sorry….

Warmarama :

SSH in cadence x 10

Don Q’s in cadence x 10

Russian Soldiers in cadence x 10

Cherry Pickers in cadence x 10

Merkins in cadence x 10

The THANG :

Long Mosey to the Nature Center then take a left down the paved trail through the woods. Stop at first workout station then partner up. 1 minute interval training at each station with your partner with the following exercises :

1. At sit up bench : WWII’S
2. At dip bars : Dips
3. At horizontal bench : In and Out Leg Extensions
4. At monkey bars : Pull Ups

Mosey to baseball fields and stop at the Stairs between the fields. Perform various exercises for 5 rounds of each exercise :

1. Jump up on every other step of the stairs for 5 rounds
2. Sprint up the stairs for 5 rounds
3. Jump up on every step of the stairs for 5 rounds

Mosey to basketball court for 4 corners with animal movements between corners :

1^st Corner : 50 lunges (each leg counts as 1 rep)

Bear Crawl to next corner

2^nd Corner : 50 merkins

Front facing crab walk to next corner

3^rd Corner : 50 LBCs

Kangaroo Hop to next corner (this is a murder bunny without the cinder block)

4^th Corner : 50 WWII’s

Broad Jump back to starting corner

DONE

COT :

Welcome FnG Andrew now named Nike! He lives near Chesterfield Airport so this AO attracted him out. Mudface was a true brother and drove all the way down from Mechanicsville to indoctrinate Nike into the F3 Brotherhood.

T Claps also to Splinter and Try Hard for making the trek, and for everyone else that came out to support this launch.

Prayers for Splinter and his family who endured a chaotic Washington Nationals game where shots were fired and a melee broke out. He endured some moments of being separated from his M and 2.0’s which was very traumatic. Prayers for our country and for the men of F3 to lead this nation back on track.

Prayers for Tobit’s grandfather who recently lost his M after a long battle with dementia, and prayers for Tobit’s whole family as they mourn.

NMMS:

Great push today brothers. It was more running than expected but no one complained and everyone finished. Very strong finish from Nike on the broad jumps (YHC wanted to name him Skywalker because of that but lost out to Nike haha)