Tag: Rock N Roll

Rockwood Park

  • Presumed Sweatiness

    8 of SOJ’s finest gathered for the latest round of Rock N Roll. The following is a brief summary for your viewing pleasure:

    Mosey to the big parking lot for Warm Up:
    SSH’s, Ski Jumps, Windshield Wipers, Ukrainian Soldiers, Arm Circles, Hand Release Merkins, Shoulder Taps, Freddy Mercury’s, Alabama Prom Dates

    Across the parking lot: Mario Jumps, Butt Kicks, Bernie Mummy’s, Karoake, Broad Jumps, No cheat Broad Jumps

    To the hill for Exercise One:

    10 rounds of hill repeats with Mountain Climbers at the bottom. Start with 1, work our way up to 10.

    Mosey down the paved trail to the Pavilion for a DORA:
    75 HR Merkins, 150 dips, 300 Flutter Kicks (2 ct). Runner to the stump and back

    Mosey further down the trail for Exercise Three:

    Off Road Indigenous People’s Bear Crawl with squats in the back.

    Mosey to The Half Pipe for Exercise Four:

    Super Crabs down the hill, reverse Crab walk back up.

    Mosey back to the Pavilion for 50 LBC’s to gather the PAX

    Back to the Flag

    Circle up and name the man to your left: 5 merkin penalty for any misses.

    Monkey Humper Burnout to finish things out.

    Numbers/Names/Announcements/Prayer Request

    YHC took us out

    Final Thoughts:

    Strong work by the PAX today! Great seeing Lurch back out and getting after it. We had some strong mumblechatter today including OC’s humorous summation of a Jake Gyllenhaall show. Also talk of Crab People?? Lots of ladies out on the trails today who appeared impressed with our exercises and physiques. Overall, a good time was had by all.

  • Rebel asks “Why?”

    14 of the baddest brothers of F3. Ready to conquer the day! We got 37 pieces of Flair. No Frisbees, No 1am, 2am, 3am, 4am or 5am start times. It’s 0700 and the Ghost Flag must be sleepin. Let’s go!

    Warmarama: Mosey 2 laps around both parking lots.

    The Thang: A piece of the CSAUP YHC completed in Florida for the 4th of July. Let’s Go!!
    100 Merkins
    100 LBC
    100 Moroccan Night Clubs
    100 Squats
    100 Mtn. Climbers
    100 Plank Jacks
    100 Lunges
    100 Overhead Claps
    100 Dips
    100 Flutter Kicks
    100 Toe Taps
    100 American Hammers
    100 Shoulder Taps
    100 High Knees
    100 SSH
    2 Laps around both Parking Lots
    ** Some of the PAX did straight 100 of each. Some did 4 rounds of 25each. Some did whatever version was needed to complete 100 of each exercise. Well done boys!

    Ring of Fire x10: Merkins, Steven Seagal (ChuckNorris with gloves on), Wide Grips Merkins, Hand Release Merkins, Merkins, Shawn Watson, Merkins, Wide Merkins, Merkins, Hand Release Merkins, Merkins, Merkins, Chuck Norris, Wide Grip Merkins

    Mary x10: LBC, Freddy Mercuries, American Hammers, Flutter Kicks, WWII, Heals to Heaven, Box Cutters, Rosalita’s, Flutter Kicks, LBC, American Hammers, WWII, 6inches

    BTTF:
    Namerama:Numberama:
    Announcements:
    Home Grown 1/2 – August 3rd – Robious Landing.
    Ultimate Frisbee Tournament – August 6th at No Toll 6am (See slack for sign ups)
    Pickleball Tournament – August 17th – Forest Hill Park 6am
    Float the James — August 11 – see slack or reach out to Meatball

    NMS: Not a whole lot of Mummble chatter this morning. But Rebel did ask why after seeing the list of 100 exercises. Maybe not a full on CSAUP but I agree it was Completely Stupid and Utterly Pointless but Rebel and the rest of us got it done! Glad to meet Kingpin, who traveled down range from Amelia this morning. Well done today boys. What was missing today: The CSAUP in Florida included a 100 yard no cheat Bear Crawl and 76 Burpees. For time we had to exclude that, maybe next time.

    Oyster

  • What’s that Spell?

    7 HIM decided to embrace the suck and post for a House Party Q. Here’s what went down. Mosey to the basketball court for a warm up with arm circles, Don Quixote’s, dead man hangs, Ukrainian soldiers, WWII’s and merkins all in cadence.

    Mosey to the large parking lot for 4 corners, House Party edition. Exercises were as follows

    H – 20,15,10,5 – Hand release merkins

    O – 5 the Opus at each corner

    U – circle up for 10 Ukrainian soldiers in cadence, followed by a round of Up Downs

    S – 15 Scrunchy frogs at each corner

    E – Elevens which consisted of WWII’s and Jump squats

    P – 15 Plank jacks at each corner

    A – 20 single count American hammers at each corner

    R – 2 rounds of Ring of Fire. Round 1 – 10 jump squats while the pax does monkey humpers, Round 2 – 5 burpees while the pax does SSH’s.

    T – 10 Tempo merkins at each corner

    Y – YHC didnt have an exercise for Y but Meatball reluctantly suggested Yurpees. After a demonstration, YHC decided we’ll just do regular burpYs, So we did 6 at each corner.

    Back to the Flag for some Mary which consisted of obliques, LBC’s, flutters, WWII’s and Rosalitas.

    Numbers, Names, YHC took us out.

    See Slack for info on the float, the Home Grown Half, and all upcoming events in RVA.

    Congrats to Rodeo Clown on the new position and prayers for continued success on the job.

    YHC thought we would get a break in the rain but turns out that was not the case. We had a pretty steady downpour for the entire workout. YHC is glad this group decided to embrace the suck and get after it this morning. Thanks for letting me lead.

    House Party

  • 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.