Tag: Rock N Roll

Rockwood Park

  • The main event

    Part 3 and the final part….12 brave souls including 1 FNG(welcome Big Sky to the group) braved a Mudslide AO on a humid morning. There steers a lot of people out at the park this morning, everyone getting in their walks or whatever they need to before the heat cranked up. The goal today, trained hard yet be in areas that we are out of the direct sun. I have to say, I pulled it off pretty well.

    A little mosey to the basketball court for a WARMARAMMA (SSHs, Helicopters, Imperial Walkers, Ukrainian Soldiers, Merkins, LBCs, and a little stretch). After that time to take off for the first spot over by the concession stand near the ball fields for a triple check

    First triple check….. Run down the steps, back up the hill with wall sits and tricep dips to start out. A good warm up to start out. Once completed, over to the grassy area by the dog park. A 2 part workout: the first part was bear crawls to the little house, 10 SSHs, then gorilla to the sign, switch up the direction. When everyone completed, back down again for a 2 part sprint(going 25 then 50% up to the end). Once finished, time to mosey

    Three idea was to use the tennis courts yet they were in use, held up nearby, did a little Bernie to the stop sign, then turn around decided the best part was too head down by the far side where shade and the sun was not fully above the tree line yet. Decided to go to a classic….DORA. 100 Merkins, 200 squats, 300 flutters the shirts of Hermie, Leches and yours truly came off. Once completed, to the woods for a mini Dora (25 pull ups, 50 2-count mountain climbers, 75 calf raises). Once finished there, had a little time left so to the hill near the flag for a 10 and 2(10 lunges, 2 burpees to the top). Our last thing was to let Rubble get a head start, then we chased him up the hill. That was it, it was time to conclude everything

    Numbers, names and prayer led by YHC to close it out. See Slack a lot going on over the next couple of months see something you want to try out, go for it. Done for today, see you next time

  • But I don’t know your brother

    24 gluttons for punishment (1 FNG!) came out to the steamy park of Rockwood for another version of Rocknroll. To start, PAX moseyed past the monkey bars to a path behind a pavilion, onto a clearing near the community garden for a nice warmarama.

    Various standard warmarama exercises with escalating burpees breaking up each exercise. Also chance for disclaimer, mission, core principles, and credo. Worked our way up to 8 burpees (I think).

    Mosey over to the second parking lot from the back of the park for a 4 corners (prostitute style)

    1st corner 10 Lieutenant Dans

    2nd corner 20 Merkins

    3rd corner 30 V ups

    4th corner 40 air squats

    The humidity was already brutal at this point and the sun was starting to come out. There were plenty of wet spots on the pavement where PAX had performed their V ups with perfect form.

    Next mosey was over to the baseball field for 11s.

    Start with 10 burpees in center field and 1 combination WW2 and SSH working up to 10

    Mumbled chatter was scarce at this point, as PAX were powering through all the burpees and the humidity. But Pool Boy and Florence did break into a race at one point and Florence was caught off guard by Pool Boy’s track star capabilities.

    Mosey back to the flag and a couple of exercises (LBCs, SSH) in sets of 43 in honor YHC’s brother’s 43rd birthday. But Ponch didn’t think it was necessary, since he doesn’t know my brother.

    Circle up for names, numbers, prayer requests, and announcements.

    Great work by the PAX with brutal humidity on this Saturday. And by our FNG Magnum who even did extra work on the Four Corners! I am truly grateful to lead on this morning!

    4th of July Field Day and Convergence at Forest Hill Park. Meet at the Stone House

    Homegrown 5k ruck, 10k run, and half marathon on August 3rd.

    New AO coming to Magnolia Green on August 28th

    Check Slack for more of all the great stuff going on!

  • The Crimson Badge of Honor

    8 warriors entered the ring at Rockwood, having bid farewell to Birthday Boy Banksy, Iron PAX Hero Boberry, and demi-God Hardywood heading for The Iron Bridge. Not to be outdone by Poolboy at our newest SOJ AO, the Rock&Roll PAX welcomed TWO FNG’s – Katniss from the DTH pipeline and Swanson who saw a Gomer yard sign at Rockwood 2 weeks ago! Here’s how these fine men conquered the flesh, and YHC was honored with Merlot:

    The THANG:

    WARMERAMA: 

    • Moseyrama around the big lot and circle up in the side grass
    • Welcome & Disclaimer
    • Extended session of Variable IC Reps to get the muscles warm top to bottom
    • FNG Swanson is 44 – so we completed x44 Flutters IC to round out the warmerama

    COP #1: 

    • Run (not mosey) around the loop to the smaller bball court
    • LINDSEY
    • WWII’s 30–>10
    • LBC’s 10–>30
    • Between sets, Bear Crawl Across, Lunge Back
    • Front-runners bring in the SIX

    COP #2:

    • Mosey to the Tennis Courts
    • F3 PLANKOREVIEW
    • Plank it up in a tight circle
    • Hold 6” to review each F3 item, then push up and stretch between
    • F3 Mission
    • F3 Credo
    • F3 Core Principles 

    COP #3:

    • BOOYAH LADDER
    • Partner up and complete x10 booyah merkins, then while one runs around the court, the other stays for chain smokers
    • Then complete x9 booyah merkins, and switch runner while other stays for smokers
    • Continue down to x1 booyah merkin
    • KATNISS honored the Q with Spilling Merlot at this point

    DEEP DISH INTERMISSION:

    • DD made a personal request for Monkey Humpers (maybe in the hopes it would be easy?)
    • FNG Katniss is 30, so we completed x30 Copperhead-style monkey humpers IC …these are NOT easy! 

    COP #4:

    • Moseyrama back to the large lot
    • BEAR CRAWL 75 yards (alternate Lunge if needed), frontrunners back for the SIX
    • x50 high-quality DIPS OYO on the picnic tables

    COP #5:

    • WALLORAMA at the snack shack
    • Milkers IC
    • BTTW for Hip-Slappers IC
    • Hoedowns IC

    Mosey BTTF:

    • Two minutes of plankorama & stretching

    COT:

    • Counterama # 8
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS:  Beautiful morning to lead this fine group of men, and AWESOME to welcome a couple FNG’s to the brotherhood. That’s FOUR FNG’s for SOJ in a single morning! Well done guys!!! FNG Stewart recently brought his firstborn to YHC’s clinic, and was quick to accept the invite to F3 – he’s an absolute natural athlete and will be very quick to put his merlot-spilling days behind him! His nickname comes from being a long-time archer, and our genius Steamer came up with the Hunger Games main character – welcome KATNISS! Our second FNG is AJ who we headlocked a couple weeks ago at Rockwood and testifies to the Gomer yard sign being central in his choice to return. AJ is a lifer student working on his doctorate and does a lot of IT stuff for homeland security. The PAX had a LOT of ideas but we landed on a character from Parks&Rec who hates the government – welcome SWANSON! Keep posting guys. SOJ will continue to achieve addition by division as we grow and split to plant new AO’s. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • Monday – Wildcat Bday Q at the Alamo
    • Next Sat 6/29 – School of Rock
    • July 4th Convergence, 7am, Forrest Hill Park
    • Summer Tour ongoing

  • Summer Staycation

    YHC intended on Q’ing DogPile for SOJ Takeover but alas, Oyster beat me to the punch. So I did this staycation at Rock N Roll with these 20 hombres instead :

    Mosey to nearest baseball outfield and circle up

    F3 disclaimers and Mission Statement

    Warmarama : 25 SSH IC, 20 Ukrainian Soldiers IC, 15 Merkins IC, 10 Pelican Squats on each side (you had to be there to know what these are)

    Line up for indigenous run to the Latino Market then turn around and head BTTF

    Mosey into forest trail side entrance and stop at workout station

    Triple Check : Pull Ups, Lay down on your six and hold your legs up six inches off ground, Timer runs to gate and back

    Mosey out of forest trail to the bottom of the grass hill

    Front Facing crab walk up to the top of the hill

    Crawl Bear across next parking lot

    Lunges across next parking lot

    Naked Murder Bunny across next parking lot (think Murder Bunny without the cindy)

    Mosey to baseball outfield and line up in line with home plate

    6 sprints of 30 yards

    Mosey farther into the outfield and circle up

    1 min, 30 sec elbow plank

    50 Butterfly Situps IC

    Hold Legs up six inches for 40 sec

    Partner Up for Dora : 100 Merkins, 200 Squats, 300 LBC’s

    Had to cut the LBC’s portion of the Dora a little early to head BTTF

    Numbers, Names, YHC took us out

    Prayer Requests : Doublemint getting melanoma area removed on Monday; OC’s coworker has advanced melanoma. He’s only 35 and has a 1 year old baby; DTH’s FIL and YHC’s MIL have advanced lung cancer

    Announcements : Next Sat 6/22 launch of new Chester AO “The Iron Bridge” at Goyne Park 7 am – 8 am; Summer Tour ongoing

    NMMS : Great to have E.F. Hutton join us this morning and earn both a 1st F point and a 2nd F point at coffee afterwards. Everyone thoroughly enjoyed YHC’s cute pink microphone blue tooth speaker that I borrowed from my daughter as well as the copious amounts of commercials during YHC’s playlist.

  • Blessings, Burpees and Beach Boys

    29 Beach Boys had fun, fun, fun on this beautiful Saturday morning til Dadd…, Mommy brought doughnuts! It was a larger crowd than YHC expected and had to adjust on the fly for the big numbers. With the 1984 Playlist blaring (thanks to State Farm) PAX made their way to the baseball field.

    Mosey to the outfield for the standard warmarama. Then on to the left field foul pole for the Indigenous Polesmokers. The PAX in the rear would bear crawl to the front until PAX made the foul pole in right field. With the big numbers, it was a longgg bear crawl!

    4 Corners (prostitute style) in the outfield

    1st corner 10 Lieutenant Dans

    2nd 20 Plank Jacks

    3rd 30 Merkins

    4th 40 BURPEES (ouch!)

    Mosey back to the parking lots for a Songorama

    Beach Boys “Help Me Rhonda”

    Hand Release Merkins every time the name Rhonda is mentioned (it was about 40 times), and Mountain Climbers in between. The moaning and groaning from the PAX was the real music to my ears!

    Followed by a few minutes of Mary

    LBCs, Oblique V ups (both sides), Alabama Prom Dates, Supermans

    Partner up

    One partner does broad jump burpees and the other runs to the end of the parking lot and back until both PAX are at the end of the lot.

    Songorama

    Beach Boys “Barbara Anne”

    Big Boy situps every time they say Barbara Anne and American Hammers when not. This was going well and then the speaker died, but that didn’t stop the PAX from singing the rest of the song verbatim in perfect harmony, while performing the exercises! This was awesome!

    One final exercise

    Alternating stiff legged LBCs (Big Rigs)

    YHC emptied the tank to get to the 40 count on these!

    BTTF where there was, to my surprise, my awesome M, and 2.0! So apparently the M had conspired with Florence to pump up the numbers for this Birthday Q! And she brought 40 doughnuts!

    PAX proceeded to sing Happy Birthday, while making all the gloves rained down at my feet!

    I have to say, this was a truly special surprise! I have so much to be thankful for starting with my incredible wife, and awesome daughter!

    F3 has really changed my life in so many ways that I can’t put into words. There was a time when I wasn’t sure if I’d make it to 40 years old. But I did and it doesn’t feel like a finish line. It almost feels more like just the start. I’m not just in the best shape of my life, I feel like I am the best father, husband, friend, and person that I have ever been. But I also know that I can still be so much better. And I can attribute this to F3, as well as the support of my amazing wife and 2.0.

    Get out there and get those FNGs! This group has changed my life, and can do the same for so many guys out there!

    Announcements

    New Saturday AO coming!

    The Iron Bridge

    June 22nd at Goyne Park (Bermuda Triangle)

    Breaking Bread (sign up!) Saturday June 29th is still open

    I was so blessed to today!

  • 9 years of good times

    31 F3RVA stalwarts joined YHC at Rockwood Park to celebrate YHCs 9 years in F3. The weather was cool and crisp and according to the many baseball moms and dads pulling into the park, this is what went down.

    9 burpee starter, then head to the big field (alternative to YHC’s planned start at the little league field that was being lined), where Gumbo and I played our American Legion ball. Warmup with some standard fare with a lot of mumblechatter throughout – finish with a couple of burpees to get the attention of the PAX.

    Partner up and line up on the foul line for a Love Field – P1 runs to the opposite foul line and P2 rotates between bear crawl, lunge and Ukrainian Soldier – turn around and bring it back to the start. Next up – Beast on the baseball field – pointer – you run less if you’re closer to the infield. Burpees, Squats, WWII, Groiner, merkins, jump squats. One last thing on the field before getting pushed off by the incoming players – line up on the edge of the grass and get to the fence by going backward – crawl bear, crab walk, or reverse lunge. Get off the field and get some Mary by Hardywood for the 6.

    With all the lots full and cars rolling in we had to find the hill behind the parking lot, and what do you do on a hill. Jacobs Ladder, and since it was a special day we can go to 9 instead of 7. 5 jump squats at the bottom and increasing burpees at the top. Close out with a rapid fire randorama variety of exercises and YHC botching the final cadence.

    A little over 9 years ago a neighbor (formerly Shooter, he may get renamed if he ever comes back) told me that Splinter was working out with a group that he thought I would like. After DKs workout of bear crawls, merkins, and Lindseys, little did I know that it would grow into a staple of my day to day.

    Thank you to all of those that showed up and the few that reached out to tell me they had a conflict. I appreciate the support and the opportunity to lead that F3RVA has provide. So much support provided through all the ups and downs of life over the last 9 years. I’m not sure where I’d be without it, definitely not in the physical and mental shape that I am currently in.

    With Gumbo’s matching we raised another chunk of money for Team Brightside – keep it up through the fall. Oyster may have found a new home base for Saturdays, workout, Arepas at the Farmers market, and pickleball. Great to see Pool Boy and BooBoo out there this week, 2 new guys that are pushing through the reps and getting the support that we all got early in our F3 lives.

    Announcements

    June 22 – Chester Saturday workout starting – See State Farm and Posh for details.

    Some other fun things going on around F3RVA, be on the lookout on Slack.

    Thank you all again – Everything is coming up Rosie.

  • The Murph

    20 HIMs ventured into Rockwood Park for a Memorial Weekend edition of Rocknroll. PAX circled up for the warmarama, which included what some may have considered an excessive amount of arm circles.

    Today’s workout was simple but not easy. With limited room on the monkey bars for pull ups, PAX were split into 2 groups. 1st group would go for a 1 mile run, while 2nd group would get to work on the exercises (100 pull ups, 200 merkins, 300 squats) PAX could partition however they chose. All PAX completed all exercises with perfect form! Maybe with some modification. Great job PAX!

    Pierogi and Florence went missing for a few minutes near the end, and they may have gotten some extra credit in.

    2 runs and 2 rounds of exercises and the PAX met back at the flag for Names, Numbers, and Announcements.

    Sunday June 2nd SOJ picnic at Horner Park

    New Saturday AO at Goyne Park opening June 22nd “The Iron Bridge”

    YHC was blessed to lead this group today. Thanks to State Farm for helping lead.

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    Today’s workout was in honor of Lieutenant Michael Murphy, and all of the brave souls who made the ultimate sacrifice for our freedom. May their courage inspire us to live with purpose and gratitude. We express gratitude for the bravery of the fallen American soldiers. Wishing everyone a Memorial Day filled with reflection and appreciation for our heroes.

  • BRICK & ROLL

    A swarthy band of 15 studs posted to Rockwood in the pouring rain for a turbulent ride on the DTH pain train. The PAX included two FNG’s courtesy of Rodeo Clown (well done!) and YHC’s own 2.0’s Oreo and Banjo, who didn’t have a choice considering the M is out of town. Here’s why none of us will be able to grip anything tomorrow…

    The THANG:

    WARMERAMA: 

    • Mosey to the F3RVA-tagged Taco and each PAX collects TWO BRICKS – PAX instructed to carry bricks in hand the entire 60 minute bootcamp
    • MUSIC BEATS turned UP
    • Mosey to a moist grassy area to circle up
    • Welcome & Disclaimer
    • With bricks in hand, the following were completed IC – SSH, Don Quixotes, Ukrainian Soldiers, Cherry Pickers, Opus, WWII’s, CrabCakes, Dancing Bears

    COP #1: 

    • Mosey up to the snack shack
    • WALLORAMA
    • BTTW for Chicken Peckers (a request from Oreo who showed the PAX how it’s done!)
    • Hoedowns IC
    • Milkers IC

    COP #2:

    • Mosey back to the grassy area
    • Circle up for SALLY #1
    • Sally Up/Down with Flutters and Bricks held over/behind head with every DOWN, and WWII up into American Brick Hammers with every UP

    COP #3:

    • Mosey onto the parking lot for TRIPLE CHECK #1
    • P1 – spider mericans on the curb
    • P2 – LBC’s w bricks in shoulders
    • P3 – mosey across lot and back

    COP #4:

    • Mosey over to grass strip near bball field
    • APPLE TURNOVER – With bricks in hand, alternate Bear Crawl or Crab Walk switching at Q’s call

    COP #5:

    • Circle up for SALLY #2:  Squats with UP/DOWN, while bricks remain held overhead for UP, and out front for DOWN

    COP #6:

    • Mosey up to the Snack Shack Picnic Tables
    • TRIPLE CHECK #2:
    • P1 – bench step ups
    • P2 – American Brick Hammers
    • P3 – runs halfway down the lot and back

    COP #7: 

    • Mosey back to the grassy area near the flag and split into two teams for TUG OF WAR
    • Bricks in one hand, rope in the other
    • Team Mudslide with 7 adults beats Team House Party with 6 adults and 2 kids, x10 Mericans for the Winners, x5 Burpees for the losers
    • Same teams, switch hands …same result and mericans/burpees awarded again …kids defect to the winning team and State Farm comes over to Team House Party
    • Round 3 with the same result, darn that Mudslide anchor! Apparently SF isn’t the magic sauce. 

    COP #8:

    • Mosey back over to the big lot for a few rounds of COUPON 50’s
    • x20 reps Corner 1, then x15 at #2, then x10 at #3, and x5 at #4 = total of 50 reps
    • Round 1 – WWII’s
    • Round 2 – Jump Squats
    • Round 3 – Brick Slide Mericans (like HRM’s except you slide the bricks out and back when all the way down)

    Mosey BTTF:

    • Return bricks to truck
    • Plankorama de ROSIE

    COT:

    • Counterama # 15
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    #SOJ  !!WHUA WHUA!!

    NMS:  Anytime the beatdown has EIGHT different COP’s and you’re carrying coupons for the entire hour, you know your ridin’ the DTH pain train! TClaps to the 2.0’s and FNG’s conquering this today, and respect to all you guys posting in the elements – JUST the way F3 should be! Hey fellas, guess what, your kid doesn’t have to wait for a School of Rock to post for a beatdown – let’s get the 2.0’s out in the gloom more often! Solid work from RC getting TWO FNG’s out today! Jim is an ex-STPT guy and enjoys woodworking – hence GEPPETTO. Harrison is a former Eagle Scout, hence BROWNIE. Also he and Heist had a funky small-world moment as they locked eyes and knew one another from Boy Scouts Troop Number ###. As always, appreciate the honor to lead. Yours AYE! DTH

    Announcements (SEE SLACK!)

    • Tuesday CSAUP celebrating State Farm’s 1 year F3versary, starting at 0430 down south at Bermuda Triangle
    • Next Sat, Big Rig is leading a Murph at R&R
    • Memorial Day Monday, 7-8AM CONVERGENCE at Tredegar Iron Works

  • Release the Beasts

    This morning, saw a hawk getting ready to look for his daily feast then the geese decided to wander and check out what the humans were up to(plus maybe they were looking for a tasty treat). One morning, maybe I will bring some cracked corn(they like it) and of course they will poop. Plus as they saw us, they figured let’s see what we are up to.

    A robust group of 16 came out for another Mudslide session. Mosey over to the courts for a WARMARAMMA (SSHs, Don Quixotes, Imperial Walkers, Ukrainian Soldiers, Merkins, LBCs, Alabama Prom Dates) plus a little hip/back stretch to get ready. Once completed, of to the woods

    A mini Dora to start out: 25 2-count hanging mountain climbers, 50 Bulgarian split squats, 100 Shoulder taps. I knew I was feeling good when I blitzed the 100 shoulder taps, hit the squats then the hanging mountain climbers my head was up at bar level. I have another variation to try out, just simply working on the hangs and trying to get your arms at 90 degrees will improve things

    A new thing I have been wanting to try out: Inchworms will work things from head to toe but add a little tweak(turn it into a variant of a burpee plus for later, a great tool). First round simply going up then back down, second round reach out, then hoop your feet to your hands, third round your option what I did what take my hands part the shoulders in plank, then hop the feet in. We did not have to go far for what’s next

    A Dora: yet reversed it and added a couple of things. 300 LBCs, 200 squats, 100 Merkins, 50 Hollow Body Rocks, 25 coffin situps. Now the kicker: using the bands(the LBCs band at the feet, holding your arms at 90, squats band at get and head(taught Speedo the suitcase squat which he liked, Merkins band around back and on hand(heavier band makes it harder), hollow body rocks the band is at the feet and head level, coffin situps feet straight out coming up like a dead person(I also call them Undertakers). We finished and had time for one final thing.

    The painkiller(a kick ass version of an 11s). Mankillers(the way Doozy does them sorry I was not a fan of how they were being done last week) plus bunny murders. The way to end it: if there’s anything left in the tank empty it out. The geese were going damn: don’t mess with those humans. Completion of the workout: back to the flag for numbers and names(a good amount of RESPECT today most I have seen in a while

    See Slack for the latest announcements and news: a lot going on over the next few weeks. Prayers for Florence’s mom(and his new job), Broadway’s daughter still battling migraines and good luck to a Speedo in June running his first 5k

    Today I felt good….. One thing I try to make sure to work on being mobile and having my body move that it doesn’t feel like it’s struggling. That’s the thing as you get older, things change but working on flexibility, mobility helps. Can we all get better(sure)! It’s taking each day plus now I am starting to get that true itch back where I need a race. This year it just likes right now September Spartan weekend the super and sprint at a spot about 1 hour 40 minutes from home. Next year, I have had this goal since 2020 but 2025 time to achieve it. I have always wanted to do a trifecta in one weekend(Beast Saturday, Super Sunday morning then right after the sprint). There’s also the Ultra Trifecta(am ultra Saturday with the super and sprint the next day). Luckily I can go to NC there’s a spot about 3 hours away that’s where I would go for it. I hope to find one in the summer, do the September races then start the training. I can do it mentally, physically I have some weaknesses I need to fix. If I find a race that I feel a group of us might like and it’s reasonable, I will let you know. Have a good one see you next time

  • Pierogi Breakfast

    Jumping Jacks, Copperhead Squads, Merkins Jack, Spiderman, LBCs, 1& 10 (Merkins + Burpees + run at 75%), Bear crawls in line + run after 5 jumping jacks, 3x 1min each: Donkey Kicks, Side Squads, Back planks, Ball dippers. run 0.25 mile, Bear crawl backwards + run after 5 squads, run, Burpees to the thunderstruck song.