Tag: Rock N Roll

Rockwood Park

  • This one goes to 11

    A cool, overcast morning with a tight-knit group of 5 rock n’ roll veterans. YHC did not show up with much in the tank, but we ended up having a tough beatdown anyway. 7 o’clock. Time to do what we came to do.

    Mosey to the tennis courts. Standard warm up, a little shorter the usual.

    11s across the tennis courts. Imperial squat walkers and scrunchy frogs. Nice.

    A brief mosey past the dog park to the first pavilion. Deep dish called triceps dips on the tables, partner runs some distance and back, then swaps out. Three rounds.

    Mosey into the woods on one of the trails. Steamer calls exercise bank. The PAX total their reps together to achieve a cumulative 80 merkins, 200 crunches, 300 monkey humpers.

    Mosey further into the woods. At the top of a steep hill, I made the mistake of asking Melville what was next. 11s, again. Burpees at the top, hand release merkins at the bottom. Melville misread my joke that we should bernie from the bottom of the hill to the top, and that became an audible. About halfway through the 11s, Melville swapped hill bernies for walking lunges. Brutal. Thanks, Melville, for turning up the heat and making us work!

    Longish mosey BTTF. Perfect timing.

    Names, numbers, announcements.

    Memorial Day convergence going down, location TBD. The choice is probably between dogpile and Brown’s Island if I had to guess. Keep an eye on slack.

    I never regret attending a workout, but I do regret fart sacking. When my battery is low, there are always other PAX at a beatdown who have a full charge. They challenge me and restore my fire. Keep doing hard things, keep challenging the PAX and yourself. When you call an exercise and hear groans, pat yourself on the back.

    Thanks for letting me lead you!

  • Walkabout

    We had a visitor from downrange. Chowda, a Boston native, can’t remember where he resides now. Good dude!

    Mosey to the tennis courts.

    Overhead stretch, dead man hang, cherry pickers, helicopters, arm circles, Michael Phelps, SSHs, copperhead squats, merkins, the wife stretches, tempo Freddie Mercurys, APDs

    Dora on the tennis court.

    100 chain smokers, 200 SSHs, 300 plank jacks, runner around the perimeter of the courts

    Mosey to the big parking lot next to the concessions stand.

    4 corners, not lady of the night style. 10 burpees, 20 spiderman merkins, 30 Carolina drydocks, 40 merkins

    Down by the ball fields:

    10 dirty hookups, 10 derkins (merkins w/ feet elevated), 20 dips on the bleachers, repeat 3x

    Short mosey into the woods.

    Dora. 50 pullups, 100 imperial squat walkers, 200 jump squats, runner to the trailhead and back.

    Five minute mosey BTTF.

    That’s it, fellas! Great effort today. Thank you for letting me lead you. Until next time!

  • Hoopin’

    Bootcampers, runners, kettlebellers, ruckers………….ballers?

    Mosey to the small basketball court for Warm-Up: SSH’s, Don Quixotes, Big Overhead Claps, Bruce Lee Punches, Crab Cakes, Freddy Mercuries, No Cheat APD’s, Knee Pulls, Side Steppers (??), High Knees, Mummy Kicks, Mario Jumps, Butt Kicks, Lt. Dan’s, Sprint. Might have missed a couple.

    Exercise One: Free Throw Shooting
    Missed shot – everyone does a suicide.
    Made shot – shooter choice.
    Airball – 10 Burpees

    We managed to miss every shot until Steamer came through in Round 2. We also completed 10 burpees

    Exercise Two: Medicine Ball Layups. Dribble down the court and make a shot. PAX complete various exercises for the duration.

    Exercise Three: Passing. With a partner, side shuffle down the court while completing back and forth chest passes. Drops = 5 burpees. PAX complete various exercises for the duration.

    Round 2 was completed with Medicine Ball. I believe we had 2 drops and the appropriate number of burpees were completed.

    Exercise Four: 3 passes and make a shot. Just like it sounds with a partner. PAX does various exercises throughout. Made shots = Mario Jumps down the court and back. Missed shots = Sprints.

    Exercise Five: 3 Pointers.
    Missed shot: 10 hand release merkins
    Made shot: shooters choice.

    Airball – 10 Burpees

    Take a wild guess at how many merkins were completed. We also did 10 burpees.

    Exercise Six: 21. Chaplain childhood rules with tips taking you back to zero. Deep Dish got to 20 just as time expired and was declared the winner.

    Back to the flag for Numbers/Names/Announcements

    YHC took us out

    Final thoughts: It was a fun workout this morning! The PAX generally looked bad on most of the drills, but people came to life during the game of 21. Deep Dish and Six Shooter were standouts. YHC became enraged when a Little Leaguer shouted “airball” during one of the exercises. You try finishing workout, punk!

    SYITG

  • Cocaine Kangaroos… or should they be Cocaine Easter Bunnies?

    6 Good Eggs got together for the Easter weekend edition of Rocknroll at Rockwood Park. 4 moseyed over to the basketball court to be joined by the other two during the warmarama with the disclaimer.

    Twas a standard warmarama with exception to YHC’S attempt at Dr W’s in cadence.

    Mosey over to the first tee ball field on the left, if you made a wrong way left into the park at the main entrance.

    There happened to be some beastly cindies from where they were finishing a wall behind home plate. Too heavy for YHC to do curls, so we opted for a set of Goblet Squats, then a Farmer’s Carry lap around the bases.

    Mosey over to the freshly paved parking lot, with fresh lines of paint and everything.

    Ascending Cocaine Kangaroos

    Start with 1 Jump Squat, increasing by 1 at each white line. Walking Lunges in between. Stop at the pole about halfway. Nearly 20 Jump Squats.

    Ascending Cocaine Crab Walks

    Ascending Ab exercises of choice at each white line. Crab walk in between.

    Mosey to the parking lot next to the dog park.

    Four Corners Prostitute Style

    10 Mountain Climbers

    20 Plank Jacks

    30 Oblique LBCs

    40 Side Straddle Hops

    Indigenous People’s Run

    PAX in the rear does 1 Burpee and runs to the front. Around the park and back to the flag.

    EMOM Merkins

    10 Merkins Every Minute On The Minute, for 10 minutes. Last minute As Many Reps As Possible. (AMRAP) Cha Cha hit his age on the number on the last set. What an animal!!

    Cha Cha led some Broga, and took us out.

    Happy Easter to Everyone

  • Sail Away

    Windy morning today. Outwear became sails as they caught gusts. Great to see everyone, especially SinBin and Rosie, rarely seen at RnR.

    Mosey to the concessions stand seeking wind relief. Andy Dufresne, helicopters, dead man hang, SSHs, Ukrainian soldiers, plank jacks, copperhead squats, merkins, Freddie Mercurys, box cutters, the wife stretches.

    Mosey across the parking lots into the woods. Triple check. Runner to the trailhead and back. Pullups and merkins with feet elevated.

    Mosey out of the woods to the base of the grassy hill leading up to the lot. Run from the bottom of the hill to the top, 10 burpees, and run back down. Ran back up and down the hill 4 more times. At the top were 20 jump squats, 30 merkins, 40 scrunchy frogs, 50 SSHs. Walk back up the hill to arrive at the edge of the lot.

    Partner up. Partner 1 begins bear crawling across the lots headed for the concessions stand. Partner 2 runs across the lots, tags the concessions stand, and runs back to their partner. Partners switch places, 2 bear crawling, 1 running there and back. Walking lunges across the lot also performed while partner ran. Also, broad jump burpees. Kind of like love hill, sprinkled with the hardest mile.

    At the concessions stand, balls to the wall, 10 in cadence shoulder taps, 20 in cadence hoe downs, 20 OYO APDs. Repeat 3x.

    STILL time on the clock. A 6 pack. It’s like 11s, but with 6. Running across the width of the lot, exercises were imperial squat walkers and V-ups.

    Mosey BTTF.

    Tomorrow, Sunday, 3/29 @ 2pm, family ruck/hike in Larus Park. Meet at the outdoor green space next to Gelati Celesti (3004 Stony Point Rd). Ice cream hang after the ruck.

    Prayers for Tin Man. I have a lot of respect for Tin Man, he’s quiet, reliable, works hard, shows up consistently, and he’s in terrific shape. A solid HIM. It freaks me out when someone like him has something like this happen. Prayers for healing, for his family and medical team. Speedy recovery, brother!  

    Thanks for joining me, fellas. A pleasure to lead and put in work alongside you!

  • 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.