Tag: Rock N Roll

Today… I wanted to try something different. Mini station with burpees at some of them, plus for a few carrying a bucket with either sand or gravel(or a sandbag varied in weight) to each one then return. Upon the return there’s a list of 8 different exercises at 100 reps each(choose 1). 13(including 1 FNG) braved what may be one of the rate times that it was quiet.

Started with a WARMARAMMA: SSHs, Imperial Walkers, Ukrainian Soldiers, Arm Circles each direction, Cherry Pickers, Merkins and something new I don’t have a name for it I will call it the Alabama After Prom(an Alabama Prom Dates with a LBC)

The original set up: 8 stations the majority started with 5 burpees (various ones) then a 3 exercise routine, reverse then back thru one more time ending with the burpees back to the start to pick out the 100. Did we get thru all of them(NO), only 5 was completed. Here’s the overview:

Station 1: 5 burpees, 10 Alligator Merkins, 12 WW2, 15 squats(reverse it, then back thru once more) finishing with the 5 burpees then back to do 100 shoulder taps

Station 2: 5 Army Ranger burpees, 10 Lunges/side, 12 Diamond Merkins, 15 4 count mountain climbers (reverse it, back thru again finishing with the burpees then did 100 Carolina Dry Docks

Station 3: 5 Navy Seal Burpee, 10 Butterfly Sit-ups, 12 Dive Bombers, 15 Tuck Jumps(reverse it, back thru turn finishing with the 5 Navy Seals) back to do 100 LBCS

Station 4: 15 Scrunchy Frogs, 30 Jump Squats, 40 Tricep Dips(reverse it, started to hit station 5)

Station 5(final one): 5 8-count Burpees, 10 plank suicides, 15 wide arm merkins, 20 L/R Side Plank drops(reverse, back and finished it with 100 2 count toe taps and 100 2-count flutters)

The final bit was with a 70 pound Atlas Stone: 11 just only leg kick thrus then carry the stone down. When you carried it back up, that was your pass each of us took turns. With about 3 minutes left, to the flag for a quick boat hold and done

Numbers, Names, Announcements and prayer led by YHC to close it out.

Welcome Don(Dick Tracy) to the group. He saw us last week and joined in today. The carries especially the longer ones were no joke. This was the first time I brought this out, I have some tweaking to do but in the future will try it again I think we can finish it all. Recovery and see you next time

13 SOJ gloom bangers circled up at Rockwood and were immediately inspired and vitalized by the groovy moves of their Q shaking hips to La Bouche’s “Be My Lover” – YES, it’s back to the 90’s night club for these lucky MC Hammer wannabe’s. Here’s why they kept singing “don’t hurt me”… 😎🎸🎤

The THANG: 

• Moseyrama lap around the lot and circle up in a grassy area for the Welcome & Disclaimer
• A few stretching reps IC with A-ha’s “Take Me On”

WHAT IS LOVE, by Haddaway

• Squats to the beat
• Burpees for every “Don’t Hurt Me” (total of x20 completed)
• SSH’s for instrumental parts

(Shake it out with a lap around the lot)

I’M TOO SEXY, by Right Said Fred

• Flutters to the beat
• WWII’s for every “Too Sexy”
• Crabwalk 360 degrees for “Catwalk”

(Shake it out with a lap around the lot)

BLUE, by Eiffel 65

• Plank up for Shoulder Taps to the beat
• Merican for every “Blue” (total of x30 mericans completed)

DIRTY McDEUCE:

• Mosey over to the grassy slope
• x4 Sets separated by crossing the space, each set with x3 exercises (chest, legs, core), x12 reps for each exercise
• Bear crawl up/down the hill to cross about 30 yards
• Exercises: Merkins, Ball Dippers, & WWII’s

PULLUP LADDER:

• Mosey over to the Workout Station and partner up
• P1 sets pace with descending Pullups while P2 Donkey Kicks on a tree – each partner descends from 7 pullups to 1

WOODS RUN:

• Run the paved trail, stopping for some lunge walking up a hill

PARKING SPACE LADDER:

• Bear crawl between 10 lines, increasing merican reps 1 to 10 at each line

PLANK REVIEW:

• Moseying back around the outside loop, stop to wait for the SIX curb planking
• When all present, review the F3 Mission, Credo, and Core Principles 

CAPTAIN THOR:

• Mosey back down the middle lot to circle up in the grass
• x1WW2 then x4 AmHam …escalate 2:8, 3:12, 4:16, 5:20…all the way to 10:40!!!

Mosey BTTF for COT:

• Counterama # 13 (plus a beast-mode shirtless State Farm)
• Namerama
• Announcerama (see Below)
• YHC took the PAX out in Prayer

NMS:  Nothin like adding reps to thumpin beats to drive muscle groups to exhaustion. Appreciate the PAX humoring YHC’s little 90’s night club flavor this morning. YHC noticed the various routines had a fair percentage of the PAX modifying, so we can assume they were sufficiently challenged. Also, we had a bold visitor “Donny” who YHC earlier noticed running the AO and called out an invite to join, but then didn’t see him again until he joined our COT. He’s given his HC for coming to R&R next Saturday! That said, it’s ALWAYS worth going out of our way to invite those solitary men you see making an effort at/near your AO – you never know what bringing them into your PAX might mean for their life! Let’s GO! Yours, DTH

Announcements (SEE SLACK!)

• 10 Mile Rucks! Tomorrow (Sun) at 4am from Dogpile, and 8pm from Timberwolf! 
• VQ WEEK April 22-27
• GTE weekend May 3-5

16 Highly Impactful Men made it out on a chilly morning at Rockwood Park. Many of whom, had just finished the morning wood Ruck. 3 of whom, had gotten a 4.5 mile run in Pre Ruck. All trying to get 1% better and getting the day started right.

Mosey run from the furthest parking lot to the lot closest to the dog park. We would circle up near handicapped spots for the warmarama.

SSH

Ukrainian Soldiers

Imperial Walkers

Helicopters

LBCs

Boat hold w arm circles

Mosey back past the flag and on to the exercise station in the woods for a triple check.

Timer runs to the gate at the start of the trail and back while other PAX perform Merkins and Pull ups.

Now that we got some pull ups in ,we moseyed back to the bottom of the hill before the parking lot, for another triple check.

Timer Bernies up the hill and runs down and other PAX perform Squats and LBCs.

Not long after we started this, YHC realized he didn’t have numbers for a triple check all this time. YHC can’t count and Hardywood said he would not be having me do his taxes this year.

Next we crab walk up the hill and invoke some flashbacks on Mudslide from December.

Catch me if you can, Hardest Mile style! Well it would be more like a Hardest Half.

Partner up and one PAX does Walking Lunges and the other does 10 Merkins then chases the other until both reach the huge power line tower.

Next would be 20 LBCs and Broad Jump Burpees to the next parking lot.

Quick lap to the dog park entrance and to the start of the parking lot.

Next up is 25 Flutter kicks and Bear crawl to the sign between the lots.

Then 10 Merkins and Broad Jump Burpees to the huge power line tower.

Finally, Bear crawl and some exercise that YHC can’t remember, back to the flag, and remember to avoid getting run over by a vehicle. That would be all for the Hardest Mile, but there was still time left on the clock.

PAX would do a progressive run around the parking lots at 25, 50, 75, 100% speed with the final segment stretching all the way from the concession stand to the end of the last parking lot where it turns into the gravel road.

Finish up with 6 minutes of Mary

exercises performed in cadence

Heels to Heaven

Bicycles forward and reverse

Big Rigs (Alternating straight legged LBCs)

WW2s until the clock runs out

Names and Numbers

Announcements

Here’s where YHC dropped the ball. This was Florence’s 100th post at Rocknroll! The AO that he created! Where he EHd YHC to come out and birthed YHC and many others into F3. Several told you this AO wouldn’t work, but that couldn’t have been more wrong.

I guess the Q energy got the best of me and I completely forgot to make this announcement during the Q.

Rodeo Clown has a fundraiser going on for Make A Wish Foundation and is only 1000$ away from their goal. Look for a link to make a donation.

Prayers for those that need healing. Rosie’s knee. Wildcat, Florence’s MIL, DTH’s Dad, Machismo’s friend’s cancer. Also prayers for ChaCha’s daughter Elizabeth who’s expecting ChaCh’s first grandchild next month.

Props to Rosie who made it out and Rucked for 2 hours and got a few minutes of Mary.

Also to all those who Rucked. And to Swoop and State Farm who completed the Triple Decker Challenge with YHC. Run, Ruck, Rocknroll.

Make sure to get out to Rocknroll in the next few weeks. There’s a Latino Market that has some great coffee, empanadas, and many other treats!

Thanks to all PAX out there, pushing each other to get out there, do the hard things!

Well, after the deluge of rain over the past month(year really) we finally get a Saturday that felt like spring. Over the past few years though, the weather is still up and down and it will be till late April so be ready. A hard working group of 13 came out to brave another Mudslide attack(as the parents of baseball players arrived cause it’s that time again wondering what are they doing). Let’s break it all down…..

Started with the WARMARAMMA (SSHs, Imperial Walkers, Ukrainian Soldiers, Cherry Pickers, Copperhead Squats, Merkins, LBCs, ending with a knee to shoulder stretch, followed by a butterfly one) it was time to take off

First part: Lindseys (2 exercises totaling 40 reps) one decreases the reps, one increases. The exercises were Carolina Dry Docks and double count mountain climbers. A twist to this and you will see on the added map is we went middle, foul pole, back to the middle, the other foul pole etc so added running. It helps being on the grass takes the pressure off the wrists.

Next up… Triple check(donkey kicks, Bulgarian split squat, run down circle the bleacher and back). Donkey kicks are no joke, they will smoke you one day will master it

You know of the Dora, today it was Killer Dora(1000 reps). 200 Merkins, 200 squats, 200 LBCS, 400 Single Count Toe Taps. No doubt not only physical, but mental.

Still time left, 4 corners prostitute style: 20 plank jacks, 30 jump squats, 40 SSHs, the 10 was Navy Seal Burpee but the twist was you had a partner so each of you did 5(after each rep, keep moving in place ready to go again).

Back to the flag final minute off planks on the firearms with a hip twist, time hit and we were done. Numbers, Names announcements and prayer led by YHC to close it out.

Last week of meeting at the usual spot till November. A Latino Market will start next week so we will be around back(look for the cars and flag). If they see us, perhaps some tasty treats to fuel up afterwards. Prayers for Florence’s mother in law, Wildcat(sounds like another good scan recently), DTH’s friend who is detoxing. See Slack for updates this week with DTH plus something upcoming with Big Rig. It was one of those rare times what I envisioned and how it played out worked. There should be a warning: if your are new to F3, your first time is one of my workouts (be ready). See you later

After the ruck this morning, I did not have much time for the transition to the workout. Luckily my warped mind had things where I was able to go from one to another. 15 of us asked “Mudslide, what do you have for us today”? Let’s find out….

Started out with the warm up(SSH, Arm Circles, Don Quixotes, Copperhead Squats, Merkins, LBCs, Freddie Mercury) a little lower body stretch then time to take off. I brought a couple of sandbags with us knowing that I will probably use them later.

First stop: mini Dora(25/side reverse crunches, 50 jump squats, 75/side flutters). The thing you want to see if you can hold your arms in an L shape while doing them, core is in good shape

Next up: triple check(spot where Posh did not know it was there): Step ups, tricep dips and a run down the steps or side hill, to the big tree and back up.

A little run out the pavilion, over to the grass hill for another triple check: bear crawl up, if a sand bag or wood was available pick it up, take it back off not bear crawl back. This I shorted the gear plus three pieces really the one I found was probably the lightest. I will do this again but bring an extra sand bag or a bucket full of tiny rocks for more gear

Getting near the end, classic Dora(100 Merkins, 200 LBCs, 300 squats). I am sure we made a little impression on the parents and kids that arrived for baseball seeing us going DAMN!!!

One final thing: a little prison burpee workout start 1 minute 1 burpee/10 SSH. The SSH number stayed the same, burpee reps increase(we got to 5, a final 10 burpee blitz) back to the flag for numbers, names and prayer led by YHC to finish

2 hour ruck session tomorrow 6-8 steering at the Forest Hill Park stone house. Grow Ruck weekend 5/3-5/5, a big sign at the front of the park the Latin market will start 4/6 so we have a few weeks then we need to park on the other side. One year anniversary the Alamo 3/18. Welcome GoDaddy and Captain Insano to the group came out hung in there for the full 60

Sorry I can’t get out there much as I used to before. It is a little tough with the schedule plus trying to rest after that get up, train and go back home to sleep more. Some nights it’s insane and I am mentally fried. I still get anywhere from 7 to some nights 10 or a little less miles of movement so do not think I am slacking in anyway. Oh, final thing I did get a new smartwatch(Garmin Instinct 2x Solar). So far with everything very happy the stats and data I get is eyes opening. See you next time out

9 members of the fabled Rock&Roll band tuned their instruments for an album of pain rarely appreciated by the common palate. An additional member join the PAX today, endearingly named YOKO, bringing with her an invitation to physical transcendence. Here is how these SOJ HIM’s threw caution to the wind and cried out in one voice “I want you!” 

The THANG:

INTRO YOKO:

• Circle up in front of the DTH coupon wagon where the PAX meet“Yoko”, a 75 pound full size punching bag (State Farm lunged at the opportunity to wrap his arms around her)
• GOAL – Yoko remains held by the PAX for the duration of the 1 hour workout – added steps or squats encouraged by whomever has the honor of holding her
• HAND OFFS – Yoko may be passed to another PAX at any interval needed by shouting “She’s So Heavy!” The recipient PAX shouts back “I want you!” then assumes the honor of carrying Yoko. 
• PENALTY – x10 Burpees awarded for the entire PAX should Yoko touch the ground (or put down in any way)

WARMERAMA: 

• Mosey onto the basketball court and circle up
• Welcome & Disclaimer
• Variable IC Reps to get the muscles warm top to bottom
• Yoko was passed around during the warmup, the holder doing squats/etc

COP #1: 

• INDIGENOUS YOKO MOSEY
• Front man carrying Yoko, last man completes x3 Burpees then sprints to the front to take over carrying Yoko
• Make it around the outer loop to the annex parking lot

COP #2:

• Circle up for “I WANT YOU”
• While the Beatles 7:48 (very long) song plays, the PAX is led through a variety of painful exercise combos
• Plank Jacks, Merican with “I want you”
• SSH’s, Burpee with “I want you”
• Flutters, WWII with “She’s so… & Heavy”
• Lunges, Squats with “I want you”, and then continued leg burnout through the end of the extremely long instrumental ending

COP #3:

• Mosey to the Snack Pavilion
• WALLORAMA
• Hoedowns x10 IC
• Donkey Kickoffs – up to 20
• Hip Slappers x10 IC

COP #4:

• Mosey nearby for some HILLORAMA
• x3 Rounds of backwards bearcrawl down, then bear crawl back up, and do x5 mericans at the top
• x3 Rounds of forward crabwalk down, then reverse back up the hill, and do x10 crabcakes at the top (single count)

COP #5:

• Mosey across to the baseball field and circle up
• RING AROUND THE YOKO
• PAX do squats while passing Yoko around the circle, x3 circuits
• PAX complete a variety of exercises while each PAX runs Yoko around the outside of the circle

COP #6:

• PAX line up on one end of the outfield
• THE YOKO WAVE
• PAX completed WWII’s while last man passed Yoko down the line then runs to front of line
• Traverse the Field

COP #7:

• Mosey back out to the big lot and partner up
• WHEELBARROW
• Partners wheelbarrow across the lot and back

COP #8:

• FOUR CORNERS, ADDITIVE
• C1 – x10 Burpees
• C2 – B’s + x20 WWII’s
• C3 – B’s + W’s, +30 Jump Squats
• C4 – B’s + W’s + J’s + x40 Smurf Jacks

Mosey BTTF for COT:

• Counterama # 9
• Namerama
• Announcerama (see Below)
• BROADWAY took the PAX out in Prayer

NMS:  There was a wholelotta nasty cold wet reason to fartsack today, so YHC was very thankful to have a solid band of brothers to conquer the jester this morning, especially with the FNG no-show. But that’s OK, cause we all felt a little warmer holding Yoko close this morning. She was indeed heavy, and we did indeed all want her (though maybe Mudslide wanted her the most). Also, YHC is proud to report there were NO PENALTY BURPEES awarded for dropping Yoko today! Yoko will have a surprise return to a DTH sweat fest sometime again soon, so if you missed her today, just keep posting to the pain train and you’ll have a chance to wrap your loving arms around her. Next time she’ll have some better love handles to grab ahold of. Let’s GO! Yours, DTH

Announcements (SEE SLACK!)

• Sign up for Growruck! https://growruck.com/event/gte-47/
• Order a Growruck shirt! https://f3gear.com/collections/active-preorders/products/f3-gte47-f3rva-pre-order-january-2024?variant=43276169576636

Prayer Requests:

• Broadway’s daughter with Migraines
• Big Rig coworker death in family
• DTH father in law with possible cancer

Time to time…I bring out things that helps with the training. Things the group don’t get to see our work on that much but this morning, it was time. A hungry group of 14(that is what the hawk that checked yes out the entire time thought) came out and heard that something was going to happen, did not know what.

For starters… There’s another group that I saw for the first time there so we moved to the lower basketball court for WARMARAMMA (SSHs, Imperial Walkers, Ukrainian Soldiers, Helicopters, Cherry, Merkins, LBCs). We also did an easy full suicide round to help get warmed up. After that, we headed to the baseball field for the beginning

First part consisted of sandbag bear crawl drags (50 pound sandbag pulling it up using every part of the body). Everyone else was spaced at every other pole doing pole smokers then at the end heels to heaven. After you hit the person, bear crawled to the next empty spot, at the end those who were tired switched to lunges. We went foul pole to foul pole ounce everyone finished, took off to a spot not used before

the trail near the nature center parking lot(a little area that was set up for a triple check: step ups, tricep dips a little run down and back. After that venture to the parking area near the back part.

i believe I may be the first to create a triple station triple check (3 spots with triple checks at each one). Part 1: battle ropes, swings, Mario skips down and back. Part 2: sandbag lifts to shoulder(80 and 100 pound bags to choose from), KB pull thrus with a Merkin after each one, run down 10 toe taps bernie back. Part 3: Rainbow ball slams, partner tire tosses, jump rope(choice of 50 with a regular rope, 25 with a 5 pound rope, 15 with a 10 pound jump rope(yes I own one). Once everyone was able to get in some work, a little time left

A four corner escalator/deceleration 10 Merkins, 20 plank jacks, 30 2-count flutters, 40 squats. After that a short break, then do the whole thing, at each corner drop one part. Once we finished, a final push a quick 15 rep burpees from one side baseline to another(start at 5, run across then do 4 etc). With a minute left, run to the flag where we finished

Numbers, call outs, announcements and prayer(for Big Rig’s friend Rico and Rodeo Clown’s mom) to close things out.

Still have time to sign up for GROWRUCK, I have a goal since Rugged Maniac is no more, get a lot of people out there to do a Spartan or another like race that I can find. If Spartan is the choice, I have codes for 20% off a Spartan which helps. Have a good one see you next time