Tag: Rock N Roll

Rockwood Park

  • Implements of Woe

    I was glad to have Pierogi and House Party for company this morning. I would have had a tough time motivating myself for this as a solo workout.

    We began with a moderately paced mosey around the perimeter of the park followed by some OYO stretching. From my trunk we unloaded two cinder blocks, a 30 lb. kettlebell, and two 35 lb. dumbbells.

    We did a modified tabata workout with 30 seconds of exercise followed by a 15 second pause, then another 30 seconds on, and so forth.

    Round 1:

    Cinder block deadlifts, calf raises holding the dumbbells, Alabama prom dates w/ the cinder block in your lap, kettlebell swings, mountain climbers.

    Each PAX member began at their station of choice, performed the exercise for 30 seconds, then shuffled to the next station during the 15 second pause to begin another 30 seconds of work. Each exercise was performed twice, so we rotated through each round 2x.

    Round 2:

    Cinder block WW3s, American hammers using a single 35 lb. dumbbell, cinderblock helicopters, kettlebell pullovers, dying cockroaches. Repeat 2x.

    Round 3:

    Cinder block overhead presses, bent over rows using the both dumbbells, merkins with one hand elevated on the cinder block alternating cinder block-placed hand each rep, upright rows, Carolina dry docks. Repeat 2x.

    Round 4:

    Cinder block curls, dumbbell shrugs, blockees, kettlebell skull crushers, shoulder taps. Repeat 2x.

    With four minutes remaining, dead man hang, cherry pickers, Andy Dufresne, butterfly stretch, lie on your back with your feet on the ground and cross one leg over the other pulling the knee of your leg remaining on the ground toward you (glues and hamstrings), switch legs, Roscoe’s mom on each side.

    Time called.

    Names, numbers, announcements.

    YHC took us out. Prayers for 9/11 victims and those still living with pain and loss, prayers for vigilance to prevent future attacks, prayers that our leaders make wise decisions, thanks for our country, families, the opportunity and ability to do hard things, and for our innumerable blessings.  

    Well, I’m smoked! My Fitbit says I burned 660 calories. Not bad. Thanks for joining me, fellas. Hope you all have a terrific weekend, plenty of water, protein, and rest. Until next time!

  • Alphabet Soup

    After being confined to the Prison Yard last week, the PAX needed to stretch their legs. We competed the A-Z workout. Basically, run around the park and stop at various points for an exercise. We started with American Hammers and finished with a Zombie Walk. Other memorable exercises included Kraken Burpees, XO’s, and Yurpees. Gotta love that Exicon! The hour gave us just enough time to finish all 26 stops.

    SYITG.

  • Rockin’ the Prison Yard

    Summer Tour came to Rock and Roll and with an open Q sheet YHC took the Reins.

    With an expansive AO and 11 men YHC decided to treat the Pax to a Prison Yard beatdown, 60 minutes inside of a gated box.

    Too many things to recall, so YHC won’t bother. Thanks to the Pax for their solicited workout options.

    Announcements – Summer Tour continues with 1 more week, see Slack for next week’s options. Convergence at Batteau on Labor Day brought to you by Wojo. Timing is either 6:30 or 7:00, see Slack for details. Iron Pax starts this week, it will be at Timberwolf which is now on Wednesday instead of Thursday. There is a Ruck tomorrow starting at 0600, see Slack for details.

    Prayer Requests – Speakeasy who is battling Cancer.

  • Tracer Rounds

    BB title is self-explanatory.

    Nobody on the Q sheet this morning, so hot potato it is. Temps coming down but the humidity remains. Nice, steady burn this morning. I like hot potato bootcamps because you get a lot of different flavors, not too much of any one style.

    YHC started things off. Mosey to the basketball courts.

    Helicopters, Andy Dufresne, dead man hang, wife stretches, sit and reach, butterfly stretch, merkins, LBCs, copperhead squats. PR out.

    Chaplain in. Mosey to the concessions stand where “the wall of death” waited for the PAX.

    20 dirty hookups, 20 chicken pickers single count (balls to the wall w/ shoulder taps), 20 donkey kicks, 20 Wallabama prom dates (APDs w/ feet flat on the wall), 20 wall jump & slaps. Mosey to the park loop and back to the wall of death. Three rounds.

    House Party time! Mosey to the wet baseball fields. 7 of diamonds. Run the bases w/ exercises at 1st, 2nd, 3rd, and home. Forgive my recall here. 7 hand release merkins assuring all PAX had a wet front, 14 LBCs assuring 360° of PAX dampness, 21 um, I don’t recalls, 28 SSHs, last round was a sprint around the bases.

    Time for some Pierogi. I don’t know what to say. He had us do a bunch of strange plyometric stuff around the bases, like karaoke w/ extra hip action, and some other strange things he probably learned during his time as an elite runner. Finished with some nice stretches. It was tough.

    Time to climb into the Big Rig. Mosey BTTF. 15 merkins along the way, maybe some other stuff too. BR called several exercises once we circled up at the flag. Flutters, LBCs, V-ups, lay on your side and raise your leg, rotating if clockwise then counterclockwise. Switch sides. Then some kind of modified Suzanne Somers, once again on each side. These were tough. Strengthened/exhausted my hips.

    Time called.

    Names, numbers, announcements. Check slack, lots of social and OTB stuff going on. Don’t miss out!      

    Big Rig took us out. Prayers for BR’s mother, awaiting scans. Thanks for our blessings, and prayers to help us be the men our families and communities need and deserve. Prayers for students, teachers, and staff as we return to the school grind.

    I almost fartsacked this morning. I do regret fartsacking sometimes, but I NEVER regret posting. Thanks for joining me to do hard things. Have a fantastic weekend!  

  • PP in your Q

    A fearsome foursome assembled this morning looking to torch some calories. I asked Pierogi if he would co-Q with me this morning. He agreed, and that’s what we did.

    We began with a mosey around the perimeter of the park, ending at the basketball courts.

    Andy Dufresne, helicopters, arm circles, overhead triceps stretches, Michael Phelps, dead man hang, cherry pickers, sit and reach, butterfly stretch, left leg over right body twists then switch sides, copperhead squats, SSHs, merkins, V-ups, scrunchy frogs

    Tossed the Q over to Pierogi. 11s on the same basketball courts. WWIIIs and burpees.

    Mosey to the tennis courts. Dora. Runner around the perimeter of the courts. 100 chain smokers, 200 SSHs, 300 LBCs.

    Back to Pierogi. With fifteen minutes left on the clock, Pierogi thought we had time to run the entirety of the park trail through the woods, about 2 miles I’m told. The PAX didn’t think that was feasible, so we did something much harder instead.

    Another run around the perimeter of the park, but at each parking lot we would mosey ¼ of the way across the lot and sprint the rest, 100%. Rest a bit, then repeat back across the lot. I believe we did this in four parking lots. On the final stretch of the park loop, sprint the rest of the way. YHC did this, but that popped the cork on my merlot. I spent the final 3 minutes lying in the parking lot while the rest of the PAX got another 50 LBCs in and some self-guided stretching.

    Names, numbers, announcements. Check slack.

    YHC took us out. Prayers for Tzatzikis dad and family. Prayers for safety and wise judgements as students, teachers, and staff return to school.

    Tough one today. Over 3 miles traveled. My Fitbit says just over 700 calories up the chimney. A nice combination of calisthenics, cardio, and HIT.

    Thanks for coming out, and letting Pierogi and I lead you!

  • B Sides

    11 strong at the latest gathering of Rock N Roll. It was a muggy morning, but the PAX powered through! Here is a brief summary for your viewing pleasure:

    Mosey to the basketball court for Warm-Up: SSH’s, Jazzercise, Copperhead Squats, Neck Curls, No Cheat Alabama Prom Dates, Freddy Mercuries, HR Merkins, Knee Pulls, Karoake, Lunge Walk, Mario Jumps, Broad Jumps, Side Lunges, Mummy Kicks.

    Mosey to the parking lot for Exercise One: Super 11’s
    WWII sit-ups, Merkins, with escalating burpees after reach round.

    to the Wall for Exercise Two: Triple Check – Donkey Kicks, Jump Squats, runner goes down the stairs and Bernie’s up the hill.

    Exercise Three: Challenge – 300 LBC’s. Stop when the first man hits 300 (Mudslide).

    Mosey to the Nature Center for Exercise 4: Man Harmers
    Start with 10 SSH’s, forward straddle hop across parking lot, 20 SSH’s, repeat until you get to 80.

    Cross the street for Exercise Five: Hump Circuit: 50 Monkey Love Makers, 100 Alabama Prom Dates, 100 Monkey Humpers, 50 Pickle Pounders. Run to the bleachers and back between each set.

    Exercise 6: Back to the Flag with an Indigenous People’s Run.

    Circled up from some variable ab exercises until time is called.

    COT and YHC took us out

    Excellent effort by all this morning! Mudslide was crushing the Super 11’s. Melville was not messing around with the indigenous people’s run. Nancy Lopez showed some veteran savvy. Overall, a good time was had by all. Thanks for letting me lead!

  • Rain & Pain

    Good temps, overcast, a persistent drizzle, nice. Four true gloom soldiers stumbled from their comfy beds, donned their garb, and set off for Rock n’ Roll seeking a challenge.

    Quick mosey around the perimeter of Rockwood. We concluded our mosey at the tennis courts.

    Andy Dufresne, helicopters, arm circles, dead man hang, cherry pickers, imperial squat walkers.

    11s. Mosey across the tennis courts. Spiderman merkins and jump squats.

    Mosey to the pavilion at the trailhead. Dora. Runner there and back. 100 merkins, 200 single-count flutters, 300 SSHs.

    An attempt was made to run the entire Rockwood trail. Along the way we did some walking lunges up a hill, stopped at another pavilion for 50 dips and 30 step-ups, and ran some more. Eventually the PAX was routed by…the clock? Battle fatigue? We doubled back, found a cut through, and made it BTTF five minutes late. Sorry gents!

    Names, numbers, announcements.

    YHC took us out. God is good, all the time. Thanks for Double Mint’s good news.

    Pretty sure we clocked over four miles this morning fellas. Great effort! As always, my spirits were lifted by the fellowship of the PAX, from running and working alongside solid HIMs. Now I can chill in my sweatpants for the rest of the day and feel good about it. Thank you, guys, for coming out, and for letting me lead you. Until next time!

  • Carpe Diem everyone

    What’s harder…. Getting gear ready, dropping it setting up the area what I have in mind, or after everything’s done putting it back in the car bringing it home and unpacking. Today for a bit, I thought I was going to be solo but Pierogi and Purple Rain showed up so we had 3.

    Over to the smaller basketball court for things I had set up for a potential group of 10. Jump ropes, bands, a spot for Superman’s, Battle ropes, curls with the bands, ball slams, kettlebell, bands for jump forward and run back, sand bag for over the shoulders. First round went pretty good, after that Pierogi said each spot add 20 more (we did). Example: 100 jump ropes became 120, 30 ball slams became 50 etc. Then we had a little fun with the slam ball. A few revolutions with. tossing it, a burpee then back up in time for the next one. Next round we went all out. Throw it fast and hard off you drop it 5 Merkins(Purple Rain the first time next round no one did). Final stretch home….150 jump ropes, 100 double count battle ropes 30 swings and 30 curls(I can grip it down at the bell part squeezing it finish with 10 over the sand bag burpees. We became 3 guys trained really hard finished then walked back to the flag for a quick close out and prayer to end it all.

    I just grabbed Friday at Satan’s(I have skipped the last 2 weeks wanting to get a little extra rest work still getting used to days with work it is going to take a good while to get my body fully back to normal so if there’s are times where you don’t see me, don’t worry. I am thankful I found something that is not nights i if I had continued, health wise it would not have been good. I have a couple of F3 thoughts if anyone wants to hear one thing I would like to go and another a potential change. See you next time

  • The Hardest Wood

    Rock&Roll is an AWESOME AO and has some of the best PAX in SOJ. It’s been a while but the double Q standing blank yesterday was too much of a temptation to pass up on. A 1 hour “Morning Wood” ruck preceded the following high intensity fat burning madness. We’re all better for it! 

    The THANG: 

    WARMERAMA: 

    • Welcome & Disclaimer
    • Classic Rock beats turned UP 🎸
    • Mosey to circle up on the BBall court
    • Variable Warm-up Reps IC

    COP #1:

    • Mosey to the playground and partner up for a DORA
    • x100 Derkins
    • x200 Box Jumps
    • x300 American Hammers (2-ct)

    WHEEL OF DEATH:

    • Brief stop at the wheel for PAX to take turns cliffhanger planking on the rail while other PAX hold ankles and walk them around

    COP #2: 

    • Mosey to the Snack Shack for WALLORAMA
    • Hip Slappers x10 IC
    • Hoedown’s x20 IC
    • Donkey Kicks x20 count
    • Heel Slappers x20 IC
    • Dirty Hookups x20 IC
    • Chicken Peckers x10 IC
    • Donkey Kicks x20 count
    • Mohammed Ali’s x20 IC
    • ..maybe more…

    COP #3:

    • Mosey down on the BBall Field and partner up for CATCH ME IF YOU CAN
    • Round 1:  P1 Bear Crawls, P2 does x5 Burpees then runs to catch up and switch.
    • Round 2: P1 Lunges, P2 does x10 WWII’s then runs to catch up and switch.
    • Round 3: P1 Single-leg Hops, P2 does x10 Merkins then runs to catch up and switch.
    • After each round of the bases the PAX world Plank for the SIX.

    COP #4:

    • Circle up on the soft turf and do a thousand reps of variable exercises to the beat of THUNDERSTRUCK

    Mosey BTTF:

    • En Route stop on the perfect putting grass of the new outfield for POLAR BEARS (…don’t let Handshake see these spaces or it’ll be Pencil Rolls for the full hour)

    COT:

    • Counterama # 7
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer

    NMS:  Truly great to be back at Rockwood with these guys. Love the space and potential for SO many options. Went with high rep fat-burning cardio today, and interesting discussion followed COT discussing the physiology of how alcohol causes fat buildup, which drinks are better/worse, and whether there should be an F3 standard for a certain number of reps or miles per drink. Discussion to be continued! Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • OTB Bon Iron F3-Flyer Ruck TBD
    • July 4th Convergence 0700 at Grid Iron
    • 7/10 Poker Night at DTH’s
    • Monthly: Breaking Bread, Bridge
    • SEPT 26 GROW RUCK! (Registration Link:

    https://event.freedom-ops.fit/gte-74)

  • Amble On

    Pretty much a perfect morning today. It was 70 and sunny. F3 workouts on Saturday mornings set the tone for the rest of the weekend. Eggs, bacon, toast and coffee all taste better afterward.  Great to be out there doing hard things and joshing around with the HIMs. It’s a blessing, really.

    Mosey to the tennis courts.

    SSHs, squat jacks, copperhead squats, jazzercize, helicopters, arm circles, dead man hang, cherry pickers, imperial walkers, merkins, scrunchy frogs, wife stretches, butterfly stretch, some other stuff too

    Dora. Runner around the perimeter of the tennis courts and back. 100 chain smokers, 200 shoulder taps, 300 flutter kicks.

    Medium mosey to the pavilion in the woods. Tripple check. Runner there and back. Dips and step-ups on the benches.

    Mosey to the concessions stand.

    10 dirty hookups, 20 hoe downs, 20 decline merkins.

    10 dirty hookups, 20 hoe downs, 20 incline merkins.

    10 dirty hookups, 20 hoe downs, 20 HRMs.

    Mosey BTTF. 10 burpees. 10 squats. Time called.

    July 4th convergence, 7 am @ Gridiron.

    Prayers for Pierogi’s friend, early forties, had a stroke recently. Thanks given for our able bodies, our health, and our other innumerable blessings.

    Thanks for joining me, fellas. Make it a great day and weekend!