Tag: Rock N Roll

Rockwood Park

  • 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.

  • Prostitutes, Hoes, and the Bank

    The title says it all, a good summary of this morning’s events. Make today great!

    Just kidding.

    I arrived at 6:59:30, and some folks pulled in a little past that. Instead of running away from our tardy F3 brothers, we started with some SSHs in the lot until everyone assembled. Right. Let’s get to it!

    Mosey to the tennis courts.

    SSHs, Andy Dufresne, some overhead stretch I don’t know the name of, helicopters, dead man hang, cherry pickers, copperhead squats, tempo merkins, tempo Freddie Mercurys, Roscoe’s mom, super mans, butterfly stretch

    Four corners, prostitute style.

    10 LBCs, 20 super mans, 30 SSHs, 40 groiners

    Mosey to the concessions stand.

    Starting at the bottom of the steep hill next to the ball fields, 10 Lt. Dans, then bernie up the hill. Once at the top, 20 hoe downs. Finally, balls to the wall, and 20 double-count, in cadence shoulder taps (“chicken pickers” I’m told, it may have been “peckers”). Repeat exercises 3x.

    Mosey to the edge of civilization. Bear crawl down the steep hill.

    Mosey into the wilderness, to the workout equipment just inside the woods.

    Exercise bank.

    Form a circle, I call out an exercise with some absurd number of reps. PAX adds their reps together, it’s a cumulative total, like a dora. One PAX at a time falls out of the circle, performs 7 pullups, then falls back in. Pullup participants in sequential order clockwise around the circle.

    200 burpees, 500 American hammers double count, 700 APDs.

    Long mosey BTTF. Arrived just in time.  

    Names, numbers.

    Announcements:

    • Rodeo Clown is participating in a charity hike this April in Shenandoah National Park. He’s seeking co-participants and/or sponsors. RC described last year’s charity hike as, “The best hike I’ve ever been on.” Contact him if interested.

    Prayer requests:

    • Big Rig’s mom starting chemo next week
    • Rodeo Clown’s mom doing PT, relearning basic functions like walking, etc.

    YHC took us out.

    The absence of prayer requests is a blessed thing. Sometimes it takes something going wrong in your life before you realize what was going right. Don’t let that be the case. All of us have an abundance, and the best things in life are free. If you had a billion dollars, you’d still have a house (maybe multiple houses), a car (maybe multiple, expensive oil change-type cars), and “stuff.” None of it matters. In hundreds of years, we will all be dust like the great kings and pharaohs of the past. More money, more problems. Diddy said that and look where he’s at.

    I’m thankful for you guys: motivated, hardworking, tough, servant leadership-types. And let’s not forget funny! My spirits are always higher after leaving an F3 workout.

    Thank you for letting me lead you guys!  

  • The Force is Strong With This One

    4 Gloom Warriors (1 FNG) Made it to Rockwood Park for the final edition of Rocknroll in 2025. We had Pierogi, SOJ’s most consistent weekend warrior. Then Pool Boy, who hasn’t been seen at Rockwood in over a year. YHC, and Yoda, our FNG.

    Things started at the basketball court, with the standard warmarama.

    COP 1

    Suicides.

    10 merkins at Quarter, Half, 3 Quarter, and Full court. 20 LBCs every time at the baseline.

    Mosey to Quadzilla’s Hill, with a stop for some chair dips on the way to the hill next to the concession stand.

    COP 2

    Elevens

    Run to the bottom and 10 squats, Bernie up to the top for 1 merkin.

    Mosey to the baseball field, with a stop for some Pole Smokers on the way.

    COP 3

    7 of Diamonds

    7 Box Cutters at each base

    Bear Crawl to First, side shuffle to Second, Crawl Bear to Third, side shuffle home.

    21 second planks at each base on the second round.

    Mosey up to the summertime parking lot, where a whiteboard just happened to be ready.

    COP 4

    F#%K Cancer

        Flutter kicks  x20 DC
    V Ups.             X10
       Commando Jacks x10
       Kraken Burpees (Burpee with 3 Merkins) x10
             Commando Jacks x10
        1   All you got Run the length of the field and back
    lt. daN   x10
            Commando Jacks x10
          LEgo Mucho x10 narrow, wide, regular squats
            Run the length of the field and back

    Mosey back to the flag for some Booyah Merkins and Bro code WW2s

    Great to be back out at Rocknroll. I have to give the M credit for the EH on Yoda.

    Please keep my parents in your prayers, as my mom starts chemo on Monday.

    Everyone have a safe and Happy New Year! It was my privilege to lead.

  • 11’s on the Half Pipe

    After a 30 degree drop in temps from the previous morning, 6 HIM still managed to ditch the fartsack for a Rock and Roll beatdown. Here’s what went down.

    Mosey to the Basketball court for Warmarama

    SSH’s

    Deadman Hang

    Imperial Walkers

    Ukrainian Soliders

    Helicopters

    WWII’s

    Tempo Merkins…All in cadence

    Finish up the warmup running the length of the court, and bernie back While doing acending burpees to 5 at the base line.

    COP 1

    Mosey to the large parking lot for 4 corners

    Merkins, LBC’s, Monkey Humpers, and Mt. Climbers. At each corner, 1st Pax to 100 calls it out and we moved to the next corner as a group.

    COP 2

    Mosey to the concession stand for 7 mins. of pain. 15 hoe downs, 10 WWII’s, 5 merkins. Repeat circuit for 7 mins.

    COP 3

    Mosey down the trail to the entrance near the lake. On the hill we did 11’s with merkins and scrunchy frogs.

    COP 4

    Mosey to the pavilion for a triple check with step ups, dips, and the timer doing 50 toe taps

    Mosey back to the flag to finish up with 20 HRM’s, 20 Freddie Mercury’s, 20 oblique LBC’s on each side, all in cadence

    Numbers/Names/YHC took

    Prayers for those battling cancer.

    Had a great time this morning with this group. Probably a little more running that we all anticipated, but we made it through together.

    Thanks for letting me lead,

    House Party

  • Rock N Roll Does it Bigger

    The last two weeks of Rock N Roll have been a mystery……………but with a lot of the regulars back in action, it was time for another epic beatdown. The following is a brief summary for your viewing pleasure.

    To the basketball court for Warm-ups: Alabama Prom Dates, Flutter Kicks, Rosalitas, Hand Release Merkins, Mountain Climbers, Don Quixote’s, Helicopters, BOC’s, Hillbillies, Lunge Walk, Karaoke, Bernie Sanders, Knee Pulls, High Knees, Butt Kicks, Broad Jumps. I might have missed a few.

    Mosey to the Parking lot for Exercise One: MEGA Beast
    8 rounds, 8 stops, 8 count exercises. We used the two large parking lots for our field, which meant a lot of running

    Round 1: Merkins
    Round 2: Squats
    Round 3: American Hammers
    Round 4: Carolina Dry Docks
    Round 5: Pickle Pounders
    Round 6: Ball Dippers
    Round 7: Jump Squats
    Round 8: Heels to Heaven.

    Mosey back to the flag, finishing exactly on time!

    COT and YHC took us out

    Final Thoughts: Did not think that the MEGA Beast would take up the entire workout………..luckily, did not have anything else planned. Strong effort by the PAX pushing through! It was a great morning with lots of mumble chatter and “that’s what she said” zingers. Always a good time at Rock N Roll.

    SYITG

  • Saturday Shenanigans

    It was a wet, but warm morning for Rocknroll at Rockwood Park. There were four PAX on hand to take part in the morning’s shenanigans, and they would surely get their money’s worth.

    Warmarama

    Just a mosey lap around the park, which is about 1K, then to the basketball court for the more standard warmup exercises, which included SSH, Ukrainian Soldiers, Imperial Squat Walkers, and several sets of 10 merkins.

    COP 1 Total Body Workout Suicides

    Quarter, Half, 3 Quarter, and Full Court exercise: 25 LBCs

    Each time to the baseline: 25 merkins

    Traveling exercises: Walking Lunges, and Reverse Lunges

    Mosey to the monkey bars, with a stop halfway for 50 jump squats

    COP 2 Dora

    You know how this works. Partner runs to the gate and back, while avoiding the giant dog dookie

    Pull ups, Incline Merkins, and V Ups

    All PAX were able to avoid the giant dookie.

    Mosey back to main park area with a stop for 100 toe taps

    COP 3 Indigenous People’s Run

    PAX at the back does 5 merkins and runs to the front

    Stop at parking lot near the dog park

    COP 4 AB Ring of Fire

    LBCs, Flutter Kicks, Penguins, Box Cutters

    Mosey back to the flag

    COP 5 Ascending Cocaine Bear Crawl

    Start with one at each white line, until 10

    That’s time.

    Great to get out with the boys this morning. Small numbers, but we made it count. My guess is the weather, and the upcoming holiday, for the small group.

    It was a pleasure to lead. Lots to pray for.

    Get your annual physicals, or at least a wellness check. Catching something early can save your life.

  • Mild Hangovers

    We started with a little stretching in the parking lot as some late comers screeched into the lot, rugged men rushing to join SOJ’s flagship, Saturday lazy start, full-hour workout. 

    Overhead reach/Andy Dufresne, dead man hang, cherry pickers, helicopters, arm circles. 

    Jog to the tennis courts to continue our warmup. 

    Imperial squat walkers, merkins, mountain climbers, heels to heaven, flutters, LBCs, the wife stretches. Recover. 

    Four corners around the tennis courts, no prostitute:

    10 Lt. Dans, 20 imperial squat walkers, 30 APDs, 40 calf raises.

    20 chain smokers OYO. 

    Jog over to the concessions stand. 

    20 in cadence hoedowns, 20 dips OYO, 15 dirty hookups OYO, repeat 2x

    Partner up. Partner one does monkey humpers at the bottom of the steep hill next to the ball field. Partner two bernies up said steep him and runs down the stairs to switch out with their partner. Repeat 3x. Nice little segue way there if I do say so.    

    One final round of 20 in cadence hoedowns, 20 dips OYO, and 15 dirty hookups OYO. 

    Mosey to the trailhead next to the community gardens, then mosey a short way into the woods to the exercise equipment area. 

    11s. Pullups on the monkey bars, jog back up the trail to the gates at the trailhead, merkins. This was tough and my pullup form deteriorated quite a bit as the number of reps grew. Oh well, I know I’ll feel it tomorrow.

    Bear crawl to the top of the hill/edge of the parking lot. Work up to a mosey, headed for the basketball courts next to our cars. In the final few minutes, we were able to get in a quick four corners, no prostitute. 10 super mans, 20 something or others, 30 plank jacks, 40 SSHs. Time called. 

    Forgot names and numbers. Whoops!

    Check slack for upcoming event specifics. Chili cookoff on 11/23, 3-6 @ Alamo clubhouse, daddy/daughter dance early December sometime @ WEAG. 

    Prayers for Pierogi’s wife’s uncle recently involved in a car crash and undergoing facial reconstructive surgery, prayers for Wildcat and his family. 

    Thanks guys, that put the pep back in my step for a busy weekend. Always an honor to lead you!  

  • Back to the norm

    Today was the first day since late March where met up front, a group of 9 gents graced Rockwood Park on a nice fall Saturday morning with the shadow of the recent beaver moon still in the sky. Let’s review….

    Started off a little run around the parking lot, them into the basketball court for the uncustomary WARMARAMMA(a moving warm up not being in the circle I want to change things up). Started with runner’s lunge to a twist, then at each point 5 SSH, walking lunges with arms riding to cactus position, side shuffles, mummy kicks(I am renaming to the chaps), plank walks then a light suicide run to finish. Mosey over to the main lot which was fairly empty. 4 corners next: 20 Carolina Dry Docks, 40 SSHs, 60 American Hammers, 80 mountain climbers. Then a little stroll to the concession area for a TC(wall sits, tricep dips, run down the steps back up near the end broad jump up the steps). I wanted to do plank wall ups but the ground was a little slick. A new one I came up with: hoe downs with a twist to each side at the top. A nice little change up from the usual.

    Then down to where I had some “toys” I brought out today: classic Dora(100 Merkins, 200 squats, 300 LBCs) you’re time carried a bucket, sandbag weighting 50-60 pounds, or my Thor kettlebell hammers. After that VA little fun tire tossing, same bag pull thrus, seal crawl walks, A final stretch corn to the pull up area for a quick round pull ups, scrunchies, left lift up and over the post. A final run to the flag, 10 HRMs to close things out. Numbers, names announcements and prayer led by YHC to close Saturday morning.

    Next week, Richmond Marathon and the Bridge(I am going to the bridge, been wanting to go for a while). So you have a chance to lead a workout, do so step up time. Grab a Q i know guys will not grab one is simple the key is make it your own. You control things if you want to do a 3 mile run with a Dora added why not. Second thing: Spartan Virginia 2026 last week of getting to race for free(I mean free). You have the Super Saturday morning, there’s a Sprint in the afternoon then Sunday the Sprint is the entire day. I am doing both in the morning each day. Will I be doing the trifecta next year most likely! Where I do the beast is the next question. If any questions reach out you have a little over 11 months to get ready I have reached out to a place that is a FARM with obstacles to train. Will fill in more details as I hear back. See you at the next gloom