Author: Mudslide

This is very accurate….I have never done am outdoor snow workout till today(I have been missing something wait I fell into the “it’s too cold or no one will come out etc). Ever since I started F3, my workout philosophy have flipped they the people I used to train with could not even come close). Fact I want to go to Virginia Beach do that workout on the beach Mount Trashmore spots that I would not mind being a part of a travel group. Today, 8 came out after the latest snow to see what does Mudslide offer in this weather. LFGO!!!

Warmaramma(SSH, Imperial Walkers, Ukrainian Soldiers, Dead Man Hangs, Gate Crashers, Merkins, plus 5 burpees). To the baseline for a quick run down and back(Boberry with a burst there). Then we took off time to venture out see what insanity the group and I create. First stop… The mini hill near the back area of the trails and where the logs are. A little Rocky IV runs up the hill then burpees(1st round 10 regular, 2nd 5 8 count(burpee with a plank jack), 3rd 5 Navy Seals(there’s also an Army Ranger one I will bring out this year anticipate more burpees a fair amount with my Qs.

Next…a staple of my workouts(DORA). 100 SSHS, 200 squats, 300 toe taps. The run I had to change up due to the conditions but Rubble crossed from one corner to the next so after my first one, I went corner to corner. All the footprints you see and you see mine the big ones that look like a bear came around.

Side note: this year is the 50th anniversary of Rockwood Park. All the fields and other things are being worked on with a summer date to be done. So next was nifty 50s(50 reps of a certain exercise chosen by someone). Monkey Humpers, Don Quixote, Double clutch squats, Snow Angels, LBCs amongst those chosen). We interrupt for a trip to the wheel and Death Planks. DTH brought it out last week, I enjoyed it said ok let’s try it again and now I have ideas into what we can do there next…. Stay tuned

Coming to the end……4 corners(10 burpees, 20 groiners, 30 double count MCs, 40 SSH man killer style. Oh the way back, I saw an opportunity to do some walking lunges in the snow(why the F not). There was a little ice patch in a spot but with the fields open right now chances to really do some leg and other things

Final little bit..20 burpees do 10 take a little breather, final 10 fast as you can. Hour was up, finished up numbers, names prayer led by YHC to close the session. That was fun, yet need more to come out lead Qs simple things or even split it with someone I have done that come on out 2025 lead 1 Q in January, the bug hits ok I want to do another. Let you know the nifty 50s the runs up the hill(last night and this morning thought of). The lunges across the field(thought of it right there looked at it said ok).

Check Slack upcoming events there’s a few plus if you doing the MABA challenge(stay on top) I am in great shape not keeping a total but I know how many I have in the bank plus I am trying to see if the last Saturday at Rock and Roll is open(I think it’s time to do a Burpee CSAUP where we do them for say 25-30 minutes get a total perhaps if there’s someone who needs help or assist them. We donate a set amount it all goes towards them. I can fill you in more I did this 2020 1 hour 540 burpees helping a woman going thru a rough time with breast cancer. See you next time

It was 4 days before Christmas at Rockwood no creatures were stirring, cause they realized Mudslide plus 9 others came out to get in a good beatdown. I told myself this one will be good, I had ideas what I want to do and did we ever. Here’s the rundown:

7am hits, 2 laps around the basketball court then into a WARMARAMMA (SSHs, Don Quixotes, Ukrainian Soldiers, Merkins, Alabama Prom Dates, Freddie Mercury). Right out of the gate: animal suicides(crab walks, murder bunny, gorillas and bear crawls). Yeah, already we are not even 15 minutes in and going after it hard. After that, mosey over to the concession area for a triple check (wall sits, tricep dips, down then run back up skipping every other step). A little break then over to the big baseball field for some Spartan training.

6… Yes 6 rounds 10 burpees, 15 jump squats, 20 plank jacks a little run then back. The kicker(you had 2 minutes 30’seconds to complete it all). The last 2 rounds I went to 3 minutes trust me there are more variations in 2025, we will be doing them(I am getting back into Spartan races next year so this and others will be helpful). One completed a little breather, then mosey to the pull up area. Why pull ups… Work on that upper body so 4 rounds 5 reps each after that something new I wanted to try out. Partner assisted pull up follow up with partner assisted negatives(5 count). 3 rounds 3 reps each mosey to the parking area for one of my classics

Dora time…100 Carolina Dry Docks, 200 Hindu squats, 300 curb skips side to side. With only a few minutes left, back to the start for a little stretching and done. Numbers, names and prayer led by YHC to close things out.

We are trying to encourage others to sign up and Q no matter Dogpile, RNR, wherever you can. You can do whatever you want there’s are basic things you want to run for the entire hour(your Q, you are the boss). Triple checks are easy to add, if you have questions or stuck ask away we can help you out. This year for me… You are seeing the changes I have been wanting to make come to life. I continue to evolve running a lot more, doing road races mobility work to keep my body functional. I lost just about 30 pounds this year, I may lose weight yet get stronger my thing now is I want to continue to evolve get stronger do things 5 years or so ago I thought no way. I also have ideas like when the new amphitheater by Brown’s Island open, I wonder if we can do workouts there or nearby. I found this little fitness park near home I am trying to get teens to come out and train with their parents. Cogbill Park had started to be built a mile from home I hope they built a great place plus we can set something up there. Spartan weekend in October you guys think that you are in shape, come out do one it will be a wake up call yet it puts its hooks into you.

One more Q to lead… Satan’s Hill Friday let’s just say(the bands will be back together). Thanks everyone see you next time

When you see that I have the Q, you better come ready. 20 decided what do I have in store this morning. I will not disappoint, when I am ready to go, it’s time. Starting off a couple of laps around the court with side shuffles, then into a WARMARAMMA (SSHs, Imperial Walkers, Ukrainian Soldiers, Merkins, Alabama Prom Dates, a little stretching to loosen the legs). Time to venture to the tennis courts to begin what I like to call the main event).

Triple check to start out…. runs around the tennis court with pole smokers and ball dippers as the toppings. After that venture over to the concession area where we bumped into Knute(an older gentleman who is out there a Notre Dame fan). At the wall, wall sits into Hoe Downs. A little break then a classic DTH exercise(donkey kicks to the wall) 5 10 15 and 20 with a little break in between. After a little recovery, mosey to the classic Dora spot where I went mega (100 Merkins, 200 Hindu squats, 300 LBCs, 400 toe taps).

A little more recovery, a single Navy seal burpee down the hill for a sprint and bear crawl up the hill(evil I am yes). Coming up to the end it was time for 11s(Mike Tyson’s with groiners). I think after that everyone was cooked a little stretching while I went to get my phone and it was time

Numbers, names and prayer led by YHC to close it out. A lot going on next and the coming weeks check Slack for details last month of the year is here, come out either lead a Q, or be a part till next time

First off… Shout out to both Deep Dish and Bono (they are hurt yet came out and modified things to still get in a good workout). 11 brave souls came out and when you see Mudslide has the Q(be ready for any and everything).I was a little worried at first yet a few minutes before we started, everyone started arriving.

A little warm up run, then a nice WARMARAMMA(SSHs, Imperial Walkers, Helicopters, Cherry Pickers, Merkins, LBCs ending with a little stretching out of the back and hips). After that, let the fun begin with an indigenous run(5 squats, run to the front) we kept that up till we arrived at the tennis courts for the first of a classic.

Boo yah merkins, pole smokers, full lap around the tennis courts. Start at 10, work your way down to 1 while the runner goes, other person is doing pole smokers, they get back and you do some boo yahs with your partner(or in my case 2 other partners). Once everyone finished, up to do a little Bernie Sanders, then a regular run to the baseball field for the next bit(where the majority of the workout took place).

Next up…. LINDSEYS(2 different exercises total of 40 reps ). Start with a 10-30 combo, then one increase by 5, the other decreases 5. The 2 exercises: Carolina Dry Docks and Jump squats. Once we finished a little mosey to the center field sign for a triple check(plank jacks, gorilla humpers run to the left field foul line and back). Our old friend the hawk made an appearance we were going to use him for Deep Dish and Bono to run to him and back(he must have heard that and said I don’t think so). A little Sprint action between Cha Cha and Purple Rain happening finished that and headed back to the flag for a couple more things.

4 corners next….10 hand released merkins, 20 2 count flutters, 30 2 count toe taps ending with 40 ball dippers. Then a classic finale(man killers) start at 10 and work your way to 1. A little broga to close things out and the hour was up. Numbers, names and prayer looked by YHC to close it out. A lot going on check Slack all listed there

Next weekend is the last weekend of the farmer’s market. It has been a blast and pleasure to enjoy that after each session I am sure we will return to Starbucks nearby and I hope it comes back next year. If you want your Arepas or a certain food or drink need to come to Rock and Roll, train hard with us, then rewards yourself with good eats. This week I went 3 straight feel good see you next time

My apologies for this getting out late, after today things went a way that is not my normal schedule yet what I will state at the end everyone will understand. Side note…. Hopefully Broadway made it home ok he had car issues but a sign of F3 is the help that might be needed when the time comes. The reason I carry a portable charger cause never know when someone might need it to get their car going. I normally get there as little early but today and after leading Satan’s Hill yesterday, I needed a small break before starting this workout

12 off us came out on a brisk yet soon heated up morning to see what I had in store. We started with a good run up and back. Then to the warm up(SSHs, Don Quixote, Imperial Walkers, Ukrainian Soldiers, Merkins, LBCS plus a little stretching). I like to push things try to for the entire workout get about 3 total miles in

Lets start in the woods at the training area which has been cleaned up. Start with a mini OYO Dora 10 pullups, 25 jump squats, 50 double count flutters, 75 jump ropes after each exercise(run to the gate and back). Time to make it out of the woods and into the open.

True Dora time…. I decided let’s go a little extra see what we had. 150 Merkins, 300 squats, 450 toe taps. A mini run around the lot and back. Did everyone kick ass(yes) a side note my heart rate during your an insane 200bpm(I did not feel it). Once we finished, took it easy turn headed to the next area

Triple check time… People’s chair, tricep dips, a run down the stairs, then bear crawl back up. One we completed, I saw that we had time for one final thing(11s of Lt Dan and Mike Tyson’s). As we finished, holding plank was no small feat. As we finished, back to the flag for a little broga, then time we up. Numbers, names (welcome Anthony Dangerous Mind) to the group he came out with Broadway. Yes he’s a teacher if you don’t know the movie the song Gangster’s Paradise came from it. Prayer led by YHC to close things out. See Slack for upcoming events there’s a lot going on

Why am I late with this: if you have seen me I don’t have my Pathfinder anymore transmission bit the dust, today trip to Colonial Subaru led to a 2018 CR-V EX very well loaded that you will see me in(real nice and really taken care of). So I now have something new to start the next chapter of trips to Spartan, other races and enjoy road trips. The second thing I want to put it into your heads to think about for 2025. Lockdown and I do Spartan races next year there’s a stop in Virginia 10/11-10/12/25 location to be determined. I would like to get a good group to get their first medal and see what this is all about. You have time but think about it, test yourself see what you can do. Have a good one I will see you soon