Tag: Rock N Roll

Rockwood Park

  • Polish Style

    Facing unrelenting peer pressure, plus an anonymous PAX signing him up to Q, Pierogi took the reigns and led us. An FNG came along for the ride. Here’s what happened.

    Mosey to the parking lot across from the dog park. Disclaimers provided, sufficient to cause even the most litigious personal injury attorney to pass on a case. Cadence is counted differently, apparently, depending on your country of origin, but the faithful PAX followed Pierogi into parts unknown.

    SSHs, dead man hang, arm circles, merkins, LBCs, Roscoe’s mom.

    Mosey to the tennis courts. Four corners, Polish style.

    Corner one: 5 merkins. Corner two: 5 merkins and 10 squats, return to corner one for 5 merkins. Corner three: 5 merkins, 10 squats, 15 heels to heaven. Back to corners 2 and 1. Basically prostitute style, but with cumulative exercises. Corner four: 5 merkins, 10 squats, 15 heels to heaven, 20 LBCs.

    Pierogi didn’t write this backblast, so he will have to settle for my poor recollection of his deeds. We did a bunch of stuff in the big parking lot: sprints, merkins, LBCs, lunge walks, side shuffles. Different, in good way.

    Concessions stand next. Some stretches for our burning legs, then three rounds of 10 donkey kicks. One minute people’s chair, quick rest, and mosey BTTF.

    A quick stretch at the flag and time called.

    Names, numbers, announcements.

    FNG David found us online and self radicalized after listening to some Dark Helmet podcasts. He hung in there. A friendly dude, he’s on the carnivore diet and lost forty pounds over the last year. Even more weight over the last couple of years. He bears a striking resemblance, mostly his hair and beard, to Michael McDonald. And so he was named Michael McDonald. YHC was sad to see most of the PAX unfamiliar with who Michael McDonald is.

    We all enjoyed Pierogi’s beat down. Variety keeps things interesting, and many hands, e.g. many PAX willing to Q, make for light work.

  • Two by Two

    Today is a special day and I was happy to see 7 HIMS make it out for a beat down. Today is the second birthday of my twins and to celebrate them, I added a small twin theme to the workout. Without my twins, it’s unclear if I would have found F3. I just so happen to choose DTH as my pediatrician and everything else was history. Ya’ll know he recruits at work and glad he kept after me. Sorry he was unable to make it today but Chaplain was present just like at my first beat down at the Crossing almost two years ago.

    Here’s how it went down this morning: Mosey to the single basketball court for the warmup which included side shuffle, karaoke, super mario jumps, reverse mummies, bear crawl, SSH, merkins, Alabama prom dates, and some light stretching.

    Moseyed through the park to the middle parking lot for a 11 with a twin twist: WW2s and double count lunges across the parking lot, stopping in the middle for two burpees at each pass.

    Then moseyed around the walking trail to the next small parking lot for a mini gauntlet with partner: 1st round – partner holds plank, other partner does 22 merkins, then switch; 2nd round – partner holds Al Gore, other partner does 22 squats, then switch; 3rd round – partner holds calf raise, other partner does flutter kicks, then switch; 4th round – partner holds low plank, other partner does CDD

    Mosey to nature center parking lot for a small ladder: 5, 10, 15, 20 4 count mountain climbers and double count American Hammers – 2 burpees at the end

    Next mosey to next parking lot for a Dora: 200 double count toe taps, 200 squats, 200 calf raises, and 200 LBCs

    Indigenous peoples run back to the flag with last person stopping for 2 squats.

    Held plank for last two minutes.

    Announcements: check slack, various 5ks coming up

    Prayers: Big Rigs Family, Deep Dish’s friend in hospital, and Cha Cha’s sister in law who lost a loved one

    Pleasure to lead you guys. Thanks for challenging me to lead this morning Chaplain.

  • Into the Fog

    5 Rock N Roll Regulars came out to Rockwood for some fun. YHC had been so excited about the warm temperatures recently that I must have overlooked the fact that it was going to be cold, wet, and foggy outside. Lucky for us, it was 70 and sunny in our minds.

    Mosey the the BBall courts for Warmerama:

    Quick welcome and disclaimer

    Various exercises in cadence.

    Suicides:

    Move to baseline for –

    1 normal suicide

    1 burpee at each line

    1 burpee, 2 LBC’s at each line

    1 burpee, 2 LBC’s, 3 merkins at each line

    1 burpee, 2 LBC’s 3 merkins, 4 American hammers at each line

    1 burpee, 2 LBC’s 3 merkins, 3 American hammers, 5 Carolina dry docs at each line

    4 corners:

    Mosey to the large parking lot for 4 corners with –

    25 hand release merkins,

    50 WWII’s

    75 flutter kicks

    100 monkey humpers

    Quintuple Check:

    Mosey to the hill near the trail for a quintuple check with –

    Merkins, Dips, LBC’s, Monkey Humpers

    Runner runs down the hill and back up.

    3 rounds of wall work:

    20 donkey kicks/Hoe downs

    15 donkey kicks/Hoe downs

    10 donkey kicks/ Hoe downs

    All in cadence

    Catch me if you can:

    Mosey to the area next to the dog park –

    Partner 1 bear crawls while partner 2 does 5 burpees and runs to switch spots.

    Long mosey back to the flag for a couple mins of ab work.

    Names/Numbers/YHC took us out.

    Prayers for Chaplain’s son Jake as he recovers from his concussion. Prayers for Melville’s mother as she recovers from rotator cuff surgery.

    Great work today. Always a great time a Rock N Roll.

    Thanks for letting me lead,

    House Party

  • Suns out, guns out

    Nice morning today. Feels a bit like spring. Enjoy the weather this weekend fellas!

    At seven sharp, ten pillars of masculinity sprang into action with a quick mosey to the tennis courts. Long warmup, and it went like this:

    SSHs, overhead stretch, overhead triceps stretches, helicopters OYO, dead man hang, cherry pickers, copperhead squats, plank to shoulder taps, merkins, plank jacks, Michael Phelps, tempo Freddie Mercurys x 30, the wife collection of stretches, the Hermey stretch

    Finished with appetizers, we moved on to:

    11s lengthwise across the tennis courts. Groiners and imperial squat walkers.   

    Run to the concessions stand. Make our way over to the new ball fields, coming along nicely! I can almost hear the crack of a ball off a bat. We tested the fidelity of the newly installed backstops with:

    People’s chair into hoe downs (20), dirty hookups (10), dips (20), repeat 3x

    10 recovery burpees (just normal burpees)

    Mosey across the parking lots, down the gravel road, into the woods. Triple check:

    Runner to the trailhead and back, merkins, pullups in sets of 3 to maintain good form.

    Long ish mosey BTTF.

    Circle up. Moving clockwise around the circle, each PAX calls an exercise and rep count. We made it fully around the circle before time called.

    Names, numbers, announcements.

    Prayers for RC’s mom who is doing better, and for Big Rig’s mom.

    Coffeeteria at Mugshot Coffee afterward.

    Thanks for joining and great to see everyone!

  • The Temu Triangle

    The Tarrington Posse, Cha Cha, and YHC held down the fort at Rockwood Park this morning. Here is a brief summary for your viewing pleasure:

    To the small basketball court for warm-up: Side Straddle Hops, Imperial Walkers, Helicopters, Hand Release Merkins, Pickle Pounders, Freddy Mercuries, Heels to Heaven, Alabama Prom Dates. Lunge Walk, Knee Pulls, Mario Jumps, Karoake, Broad Jumps, might have missed a few.

    The workout – The Triangle

    Corner One – Ab focus
    Triple check with runner, WWII Sit-ups, and Flutter Kicks
    100 LBC’s and 100 West Virginia Prom Dates.

    Mosey to the back parking lot for Corner Two: Legs
    Dora – 100 squats, 200 Squat pulses, 300 toe taps. Runners goes to the bottom of the hill and back.

    50 Monkey Humpers, 50 Gorilla Humpers, 50 Monkey Humpers.
    Lt. Dan’s to the end of the parking lot.

    Mosey to the basketball for Corner Three: Upper Body

    4 Corners Prostitute with 5 burpees, 20 Merkins, 30 Shoulder Taps, 40 Moroccan Night Clubs.

    Variable arm movements as we make our way BTTF. Finished up with some Mary – abs edition.

    Numbers, Names, Announcements, Prayer Requests, and YHC took us out

    Final thoughts: Excellent job by the PAX this morning! It felt appropriate to honor the frozen triangle crew. Sorry to have missed it. Cha Cha was doing sprints after the workout – dude is a beast. Steamer suggested we sub out “prostitute” for “Onlyfans.” Not a bad idea.

  • Nine of Hearts

    After an unseasonably long hiatus from Rockwood, YHC returned on bended knee, a dozen red roses in hand (frozen solid given the 20 degree temps) and asked the PAX “Will you be mine?!” Here’s how they said… YES! 

    The THANG: 

    WARMERAMA:

    • Step onto the BBall Court and circle up
    • Random collection of OYO exercises called while listening to YOU MAKE MY DREAMS COME TRUE by Hall&Oats
    • Welcome & Disclaimer
    • Next up in the Musical Warmerama – I BELIEVE IN A THING CALLED LOVE – SSH’s to the beat, with a Burpee for every “I believe in a thing called love”, and deeply sensual lunges for “Touching You, Touching me”
    • Foreplay’s over, let’s GO!

    COP #1:

    • Mosey around the traffic loop back to the big parking lot
    • BROMANCE 4-CORNERS, with a nod to our hard working ladies of the night (AKA, Prostitute Style)
    • Partner up with your favorite gigalo to conquer these reps, bro code all the way
    • x10 Booyah Merkins
    • x20 Bromance Squats (back to back)
    • x30 Leg Fencing (x15 ea way)
    • x40 Yards of WheelBarrow each

    COP #2:

    • Continue mosey around traffic loop and stop near the nature center
    • Hit play on LOVE SHACK – Flutter Kicks to the Beat, Alabama Prom Date for every “Love Shack” …modify to other core reps as needed for this ridiculously long version of the song

    COP #3:

    • Continue mosey around traffic loop and step up onto soft new field to line up in plank for TUNNEL OF LOVE – x3 rounds through the tunnel listening to the horrendous Justin Timberlake song SEXY BACK

    COP #4: 

    • Continue mosey around loop and circle up in the well fertilized turf adjacent the dog park
    • Partner up for Buddy WWII’s, ankles locked and high fiving at the top, while playing LET’s GET IT ON
    • Switch to PLT’s for second half of song

    COP #5:

    • Mosey around loop BTTF
    • Circle up and play AIN’T NO MOUNTAIN HIGH ENOUGH 
    • Mountain Climbers to the Beat, Merkin for every “Mountain” or “Baby”
    • 3 MIN’s of stretching to close time

    COT:

    • Counterama # 9
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer

    NMS:  Chilly morning for a ruck & bootcamp combo-Q but YHC was thankful for an awesome group of brothers to share it with. L Woods supposedly slept in and missed Bon Iron, but YHC saw right through this facade to the deeply loyal DTH-love. Yes L, I will be yours. 🙂  The PAX were duly appreciative of the Valentines-themed songs, and YHC confessed plagiarism of a 2020 DTH Valentines Q at NoToll. This stuff is too good to only ever do once. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • Weekly Forge Coffee + QSource
    • 2/21 Part 2 of Frozen Triangle
    • 3/7 10am Latinos Food Bank
    • 3/7 NOS OTB RUCK 
    • Monthly: Breaking Bread, Bridge
    • SEPT 26 GROW RUCK!

  • Plan B

    Although the desire to ruck the Frozen Triangle this morning was strong by all, a few Pax opted for Plan B, which was a beatdown at Rock and Roll. Each Pax took a turn at leading. Here’s what went down

    First up Chaplain:

    Mosey around the park stopping for assorted exercise. All in perfect cadence.

    11’s with upright Australian snow angels (double count) and ski jumps. Both perfect choices considering the weather.

    Mudslide:

    4 corners: 20 jump ropes, 40 jump squats, 60 mountain climbers and 80 monkey humpers.

    Quasi Dora: 50 merkins (2 / 25), 100 LBC’s (2 / 50), 3 sets of uphill walking lunges, and finish off with a round of broad jump burpees.

    Purple Rain:

    20 scrunchy frogs, 20 dips, 20 decline merkins, 20 imperial squat walkers (all exercises included a short mosey in between)

    Partner up for some ab work:

    partner 1 does crunches on the swing while the other partner runs to the light pole.

    House Party:

    Mosey to the jungle gym for a Quad check:

    Exercises where pull ups, WWII’s, and burpees while the runner ran to a tree and back.

    Finally we moseyed back to the flag stopping a various points for exercises. Once 1 Pax hit the specified number, we moseyed to the next point. Exercise were 15 burpees, 25 WWII’s, 40 merkins, 25 heels to Heaven.

    Names/Numbers/YHC took us out

    Prayers for safety and strength for the Pax completing the Frozen Triangle. Prayers for Touchdown and all the the youth competing in todays basketball game that they leave the game injury free.

    It was a fun time at Rock and Roll this morning, The wind chill was no match for these HIM. Although we hit a couple of slippery patches and lost feeling in our fingers, we all managed to stay upright and came out of there pretty much unscathed.

    HP

  • Black Squirrels, Cannibalism, and Ice Humping

    Just another day at Rock N Roll. Here is a brief summary for your viewing pleasure:

    Big Rig and Boberry elected to continue their run – the rest of the PAX gathered on a nearby ice free spot for Warm-Up:

    Side Straddle Hops, Imperial Walkers, Ukranian Soldiers, Helicopters, Shoulder Taps, Freddy Mercuries, Knee Pulls, Mummy Kicks, Side Lunges. I may have missed a couple.

    Ice Shuffle down the main road. Crab Walk on the dry spot, then onward to the parking lot.

    Quadruple Corners: 4 corners with 4 escalating exercises each. Started with 10 merkins, 20 squats, 30 LBC’s, 40 Side Straddle Hops. Increase by 10 at each corner. We didnt really have a square to work in, so it was more of a “T.”

    Mosey down the path and stop at the next opening for Hump Circuit: Pickle Pounders, Alabama Prom Dates, Monkey Humpers, Bone Rubs, West Virginia Prom Dates, Gorilla Humpers.

    Mosey on: Stop for 50 Heels to Heaven.

    to Victory Hill – Slide down the hill in any manner possible. Bear Crawl back up. Round 2 – Slide down, then Reverse Crab Walk.

    We grabbed a spot on a thick sheet of ice for the following exercises:

    Australian Snow Angels, Superman, Hand Release Merkins, WWII Sit-ups, Freddy Mercuries.

    Back to the Flag just as time runs out. COT and YHC took us out!

    Final thoughts – I was half expecting a solo workout this morning given the ice at Rockwood and ridiculously low temps. But the Rockwood crew showed up as usual! Time really did fly by on this one. Big Rig and Boberry appear to have been running for 2 plus hours, so respect to them. Great mumblechatter this morning as evidenced by the backblast title.

    SYITG

  • Should we just run?

    Six HIMS came out to Rockwood this morning but nobody was bold enough to claim the Q. Big Rig was running so we joined him… for a bit.

    Ran a lap around the park and broke away from Big Rig for some warms ups while he continued to run (training for a half marathon). The PAX rotated exercises and joined Big Rig for every other lap. Here is how it went down:

    Pierogi – alternate 10 merkins and 10 squats; run a lap

    Posh – 4 corners (lady of the night style) – 10 burpees, 20 lunges, 30 LBCs, and 40 flutter kicks (didn’t finish); run a lap

    Woodsman – 25 dips, 25 toe taps, 25 American hammers, repeat; run a lap

    Cha Cha – lead the pax on a sprint run lap

    Purple Rain – Superman’s, Alabama prom dates and time expired

    Numbers / Names / Announcements – Frozen triangle –> slack

    Prayer requests: Wildcat, Big Rig’s mother

    It wasn’t pretty but we got it done. 4.2 miles covered and a great start to the weekend.

  • The Trail of Misery

    Alright, conditions weren’t that bad. A little bit of rain never hurt anyone…………..Here is a brief summary of today’s workout for your viewing pleasure.

    Mosey to the picnic shelter for Warm-Up: Side Straddle Hops, Ski Jumps, Arm Circles, Incline Merkins, Mountain Climbers, Pickle Pounders, LBC’s, Alabama Prom Dates, Freddy Mercuries, all done in perfect cadence. I may have missed a couple.

    The Exercise: Run the paved trail and stop at various points for exercises. As best I can remember:
    10 Burpees
    20 Hand Release Merkins
    30 WWII Sit ups
    40 Plank Jacks
    50 Merkins
    60 Squats
    70 Side Straddle Hops
    80 Dips
    90 LBC’s
    100 Moroccan Night Clubs
    110 Meters of hill sprints
    120 Flutter Kicks
    130 Meters of Suicides with burpees at the baseline

    Back to the Flag for a minute of leg stretching

    Final thoughts: Excellent effort by the PAX this morning, and I appreciate everyone who came out in less than ideal conditions. It was great to see Yoda return for his second workout – hoping he becomes a regular. Broadway was looking strong! As always, it was an honor to lead.

    SYITG.