Tag: Rock N Roll

Rockwood Park

  • Creating alpha males of our species

    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

  • KC CHIEFS – The Football Dynasty

    18 PAX endured a State Farm Q entirely focused on the GREATEST FOOTBALL TEAM OF OUR ERA – The Kansas City Chiefs! As a born and bred KC native – it has been a stupendous couple of years watching our team assert dominance as Super Bowl champs. Thanks to the R&R PAX for putting up with the following Chiefs themed beat down…

    • Mosy to Pickle Courts – too crowded – about face to Bball courts
    • Welcome – Disclaimer – Reveal the theme (State Farm reveals his Chiefs Jersey)
    • Mahomes Warm-up (15 reps of all)
      • Various IC Warmups
      • On your six – Ab Warmups
      • Big Rig unable to count 🙁
    • Plank up – F3 Mission, Credo
      • Chiefs are a great team – PAX we must know each other
      • “Name that Pax” – Name Pax to left
      • If you miss – 5 IC Merkins! A lot of merkins ensued
    • CHIEFS BANK – 1,000 reps
      • 2 PAX Bear Crawl around court
      • Rest of Pax – bank 1,000 total reps of each
      • C – crunches
      • H – Hurpees (8 ct. hand release)
      • I – 1-legged calf raises
      • E – Elbow Plank up downs (Hydraulic Planks)
      • F – Flutter Kicks
      • S – squat jumps
      • Great job to all! The Hurpees were absolutely savage
    • Mosy to Jungle Gym Area
    • Super Bowl 58 Champions! – 58 reps of each
      • Dips
      • Toe Touches (Penguins)
      • Partner Wheelbarrow Curls (1 pax in wheelbarrow, other Pax Curls his legs for reps)
    • Chiefs have won FOUR superbowls – 4 corners! (Escalator Style)
      • 10 No-Cheat Merkins
      • 20 SSH
      • 30 Hammers
      • 40 Mtn Climbers (Dbl Count)
    • MBTTF
    • Finish with plank and “name your PAX!” – did a little better – but still some merkins until time
    • Numbers, Names
    • Announcements
      • Park at back lot for future rock n rolls
      • Sunday 7am ruck
      • Wednesday Crossing + Women’s bootcamp
    • Prayers
      • YHC sending love and prayers to the KC community after the tragic shooting at the parade

    Thanks to this group for putting up with one FINAL weekend of gloating as the NFL Season finishes up. Everyone was a great sport! Props to Six Shooter for coming back out and diving head first into F3. YHC’s hip has been a bit tweaked lately so it was a nice excuse to focus on strength and in place reps today – upper body is smoked and my cup is full. SYITG!

    -State Farm

  • TTFN

    16 hard chargers gathered in the brisk morning for a fun fueled time.

    The warm up: Mosey to the basketball court. Side-Straddle Hops, Helicopter, Cherry Pickers, Super Mario Jumps, Karaoke

    The work: Suicides with Merkins at each interval—5 at the free throw, 10 at half court, 15 at opposite free throw, 20 at other end of court—with Bernie back.

    Run to tennis court. Break into groups of five. Indigenous Canoe. Each group sits in a straight line doing American Hammers while hard charger in the back does lunges to the front of the line. Indigenous Canoe went from one end of the tennis court to the other end.

    Run to the begining of the baseball fields. Triple check One hard charger doing donkey kicks, second doing tricep dips, third running down the stairs, around the bleachers and back up.

    Next triple check, One hard charger doing flutter kicks, second doing wall sit, third running down the stairs and back up other set of stairs.

    Run to parking lot. Four Corners, Prostitute style. First corner, 5 burpees, second, 10 Merkins, third, 20 WWII, fourth, 50 squats.

    Run back to the basketball court. NASCAR (essentially an indigenous run in a circle): All hard charges line up along the line. Hard charger in back runs a complete lap around the basketball court and positions himself in the front of the line. While hard chargers are doing their run around the basketball court, everyone else in line is doing a group workout while waiting for their turn to run. LBCs, Heels to heaven, Alabama Prom dates, Squats, Monkey humpers.

    Crunch Time, 5 minutes left: Run back to parking lot. Form circle. Merkins on my cadence. Down—hold—up—hold—down—hold—up…

    Time.

    COT

    Announcements: No bootcamp at Rock n’ Roll next week (February 10) for CSUP at Dogpile. Growruck the weekend of May 5th.

    I had a blast Q’ing for the second time at Rock n’ Roll! We met two new FNG’s, Duplo and Appllo. WELCOME! Showing up is the hardest part, but the fun begins shortly after. It’s crazy to think that Posh dragged me out to Rock n’ Roll nearly a year and a half ago. I hope both friendly new guys become regulars.

    For the purposes of making child care easier, I’ll begin working weekends for more than likely, the next couple of years. I’m not saying good bye to F3 by any means, I plan on showing up to different AO’s during weekdays, and hopefully some appearances at Rock n’ Roll, albeit much fewer than I would like to.

    As always, if you have yet to do a Q at Rock n’ Roll, I recommend you get on that saddle and take the reins. Don’t worry, you’ll make mistakes and blunders, but you’ll enjoy every minute of it.

    No prayer requests: A general prayer of thanks and appreciation for being able to get together in the early mornings, and do these workouts together. To never forget that this is a privilege, and to watch over us and our families, and to help those in need and/or going through a difficult time.

  • Exploring New Ground: Brett Saberhagen Edition

    With the names of mid-1990’s MLB all stars filling the air……..22 strong hit the streets of Rockwood Park. The following is a brief summary for your viewing pleasure:

    To the Basketball Courts for Warm-Up:

    Ukrainian Soldiers, Monkey Love Makers, Helicopters, Mummy Kicks, Alabama Prom Dates, Freddy Mercuries, Hand Release Merkins.

    On the baseline for Butt Kicks, High Knees, Karaoke, Jumping Herpees, Bernie Sanders.

    Mosey to the Side Road and partner up:

    Partner one crab walks – partner two runs to the sign and back, then takes over crab walking. Greatly underestimated how long that road is.

    Mosey up to Hull Street and gathered the PAX. One the way back – Gorilla Munch (??), Walking Lt. Dan’s, 75% Sprint.

    Cut through the woods to the area behind the Dog Park for a Triple Check: Run to the fence, Bernie Back – Jump Squats – Heels to Heaven.

    Beside the Dog Park: Another 75% Sprint;

    Mosey to the Nature Trail, stopping at the Picnic Shelter: Dip Challenge. PAX does dips until someone hits 100 (Mudslide).

    Run up the trail – stopped and did a Ponch style bear Crawl through a large mud patch.

    Mosey down the trail to the Lake. Polar Bears back up the trail to the paved path.

    One the way back, stop for Carolina Dry Docks Challenge. Dry Docks until someone hit 100 (Hermie).

    75% Sprint up the parking lot. Mosey back to the basketball court.

    3 minutes of Monkey Humpers until time is called.

    Numbers/Names/Announcements/Prayer Requests

    Hardywood took us out with some powerful words.

    Final thoughts:

    What a great morning! Amazing weather and lively mumblechatter. Hardywood was in the zone today. We welcomed a Downranger from Kansas City (Never2Late) who did the workout with no shirt – what a stud. Welcome anytime!

    Lots of events coming up including Grow Ruck and related training; and The Frozen Triangle. As always – check Slack for details.

    SYITG

  • Heart Full of Soul

    First, gratitude.

    Heist headlocked me on 1/6/23 and my first post was 1/7/23 at Rock n Roll. That day was Mudslide’s VQ, and he served then the beatdown I served you all today. I splashed merlot a couple of times, had to sit on the sidelines for a few to catch my breath. You all know the soreness after your first post.

    Today I enjoyed seeing familiar faces from the various AOs I’ve posted to over the last year, a real capstone and honor. F3 has made me so much more than I was. And you guys know what I’m talking about. Iron sharpens iron is said a lot, but it so succinctly describes what would otherwise take paragraphs, and I thank you all for your mettle and leadership.

    But that’s enough tenderness. Today we revisited Mudslide’s VQ beatdown and 24 HIM got after it, showing characteristic aggression, vigor, and wily good nature.

    Warmarama: SSHs, shawshank stretch, helicopters, dead man hang straight down then to R and L, butterfly stretch, lay on the ground and pull R then L knee to chest, merkins, LBCs, Freddie Mercurys with varied cadence

    The Thang: Mosey to the parking lot next to the playground.

    11s: Start with 1 spiderman merkin at one end of the lot, 10 WW2s at the opposite end. Proceed in the customary fashion. The parking lot is pretty long. Just sayin’.  

    Mosey to the bleachers next to the ball fields and snack shack.

    Triple Check: Timer burnies up the hill, runs around the snack shack and down the bank or stairs on the other side. Dips and crunchy frogs.

    Mega Dora: Timer runs from the big AF electric pole in the second parking lot to the first median and back. 100 merkins, 200 supermans, 300 squats, 400 single-count toe taps.

    BTTF. Partial ring of fire as time allowed. Blast merkins OYO for the final 30 seconds. Time called.

    Numbers. Names. Announcements. Hermie took us out in prayer. Many PAX gathered afterward at Starbucks to socialize, enjoy their endorphins and some caffeine. Great work today gentlemen. Thank you for the amazing turnout and for allowing me the privilege to lead.

  • We Ruck….we run

    A blast of cold came upon us, yet did not deter from getting out there for another Saturday morning ruck. Big Rig is in marathon training so he had the run part going, we ventured up and down the path using the hills as a way to strengthen the legs plus mind. There’s has been work with getting rid of dead trees and smoothing out the hill nearest to the far end(fact there’s a nice pile for training). The highlight was as we made a turn, someone was enjoying a little alone time, when he saw the lights come around, he took off so fast it was not funny. They better be happy the gate to exit was open if not, it would not have been pretty.

    2 options for Sunday: one at Atlee I believe at 6am, Another take off spot(Twin Team) with Doozy and Chaplain at 6 the other on the south side in Chester starting at 7. Reach out on slack off any questions.

  • The Incredible Hulk

    19 Strong and not so weak pax came out of their fart sacks to join us in this gloomy wet & cold but no so cold weather… Just like @State farm- Green as the hulk with a bad ass cold & under the weather so I had to take over the Q today.

    Started off with a quick warm up at the pickleball courts with some side straddle hops, Don Quixotes, Ukranian Soilders and the Merkin!

    At first I had the idea of separating the pax to two groups on opposite sides of the fence to do balls on the fence with a bear crawl under and meet at the other side of the fence but apparently it was quite a fumble so we mosey’d on to the 1st parking lot for some prostitutes that worked all 4 corners of the parking lot (10, 20, 30, 40/Merkins, LBC’s, Lunges, Squats)

    Snaked the parking lot lines with a Bernie Sanders, side step, run and at the end went to a quick stretch for some relief.

    We hit the wall with our balls and left them there counting to 10 then to a 10 count of shoulder taps (3X). Find a partner for a peoples chair as the other ran around to relieve their partner (3X).

    Mosey’d to the 2nd parking lot for my favorite 11’s (Merkin – American Hammers) it was so much fun we didnt want to leave so we stayed to do 5 burpees in one end, 10 WWII’s in the middle & Lunges at the other end (3X).

    Mosey’d a bit and made it to the basketball court in the final stretch with 5 minutes left for a ring of fire 10 of pax member choice.

    Annoucements

    • GrowRuck Training Event 47(May 3-5) CSUAP; check Slack for deets and to sign up!
    • Breaking Bread Sat 3/30 & Sun 3/31 are open for sign up (bring a meal for recovering patients at southside health center, contact Oyster for information.
    • Saturday Feb 10. Frozen Triangle CSAUP 6am to 9am- 3 runs between AO’s with 20 minute bootcamps at each. starts at Dogpile… choice of Running, Rucking or biking.

  • Need Some Ladies In This Group

    19 Rocknrollers made it out despite the chance for some inclement weather this morning. Lots of PAX double dipping with Morning Wood Ruck Training (or marathon training) followed by Rocknroll

    Here’s what the heckler who said we need some ladies in our PAX may have seen.

    Mosey over to the basketball court for the traditional warmarama.

    Then over to the parking lot in the middle of the park for some 11s Merkins and Lieutenant Dans

    Next lot over for Four Corners prostitute style

    10 Mike Tyson pushups

    20 LBCs

    30 Toe taps

    40 Merkins

    Over to the picnic tables in front of the concession stand for 2 sets In Cadence of chair dips at 2 different speeds. 1st half slow then fast for the second half of each set.

    Mosey over to the baseball field for Chaplain’s world famous Indigenous Polesmokers. This is a Bermuda Triangle staple. This version was done using the poles in the outfield fence, starting at the 3rd base foul pole and PAX would work all the way to the 1st base foul pole. The traveling exercise was a bear crawl, with some modifying to walking lunges.

    Now on to the hill near the concession stand for a modified Dora

    Pairs would take turns bernieing up the hill and running down and do the following

    100 DC Ball dippers

    100 Squats

    Some PAX went ahead and added monkey humpers.

    Mosey back towards the flag, but a stop at the playground for some 2 more sets of chair dips.

    Back to the flag for calf raises, slow and fast sets like the chair dips. One set duck footed, then 5 burpees OYO, then pigeon toed, 5 burpees OYO, then your Standard calf raises, then 5 more burpees OYO.

    Finish up with some seated bicycles and American Hammers.

    YHC was honored to lead this PAX today. Even with the bad weather being called for, it was a strong turnout for Rocknroll. Lots of Ruckers this morning for Morning Wood. YHC is getting into the higher mileage for marathon training and may have to skip a couple of Rocknrolls in the coming weeks, in order to get the miles in. The tank was pretty much empty by the end of this Q, but the PAX pushed me through.

    Lots of Ruck training going on for GTE 47 including tomorrow at Forest Hill Park at 7 am. Check Slack for other opportunities.

  • Seven Years Transformed

    18 Gloom Studs stepped onto the Frozen Tundra of Rock&Roll, some already swolt from crushing the Hardest Mile, but every warrior fixing hard eyes on the grueling DTH beatdown to come. Here’s how these hero HIM’s quenched their appetite for conquering the flesh:

    The THANG:

    WARMERAMA: 

    • Mosey to the Basketball Court and circle up
    • Welcome & Disclaimer
    • Brief warmup reps IC
    • Finish with x7 Burpees in honor of YHC’s first-born birthday today

    COP #1: 

    • Mosey to the large parking lot to meet up with the guys completing The Hardest Mile, and see them to the finish line

    COP #2:

    • Mosey around to the tennis courts
    • SEVEN OF DIAMONDS
    • 7 Rounds, increase reps by 7 at each 4 corners – 7/14/21/28 then back down 21/14/7 – await Six ea round 
    • x7 Burpees
    • x14 Chain Smokers
    • x21 Monkey Humpers
    • x28 SSH
    • x21 Freddie M’s (2-ct)
    • x14 LBC’s
    • x7 Ball-Dippers (2-ct)

    COP #3:

    • Mosey to the muddy hill
    • BEARWAY TO SEVEN
    • Burpees bottom, Squats top – ascending reps from 1-7
    • Bear crawl up, Crawl bear down

    COP #4:

    • Mosey back to the bball court and circle up
    • THE OREO – in honor of 2.0 Pennie Mae, who’s F3 nickname is OREO, YHC presents two painful chocolate wafers double stuffed with beatdown vanilla cream
    • x12 Opus 
    • x30 Rosalita Whips
    • x20 Elbow Slides
    • x16 Opus
    • After each set the PAX took a lap around the court

    Mosey BTTF for COT:

    • Counterama # 18
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS:  Fellas! Way to GOOOOO!!! Absolutely awesome work, especially to the guys who also completed the Hardest Mile. SOJ continues to embrace each and every challenge and shows UP with solid numbers. My deepest thanks to each of you for permitting me the honor to lead, and to celebrate my firstborn’s 7th birthday. Happy Birthday Penniella Mae, AKA Oreo! YHC is sure the PAX really “appreciated” all the painful reminders. Fatherhood is one of the greatest honors of YHC’s life, as many of you can relate, and it gives us EVERY reason we need to push hard to get prepared for the expected and be prepared for the unexpected. YHC has transformed an unbelievable amount in the last seven years, and with you guys by my side, it’s only getting better! Here’s to even BETTER and stronger in 2024! Yours, DTH

    Announcements (SEE SLACK!)

    • Register for GROWRUCK!!! https://growruck.com/event/gte-47/
    • 45min RUCK tomorrow 12/31 at 7am at Huguenot Flatwater
    • CONVERGENCE on Monday 1/1, 7-8am, at NoToll, coffee after
    • 1/4/24 at 8pm, 2nd F + Final Shoe Drive Collection at STUMPY’s Axe Throwing
    • 1/6/24 6-7am RUCK at Rock&Roll before Rock&Roll (BigRig Q)

  • Saturday the creatures were stirring

    One of my goals recently is to get the backblasts on the weekends out early(plus getting a more current iPad with keyboard). A dozen came out 2 days before Christmas to get another workout in lead by yours truly. Here we go:

    Start out with a good warm up(SSH, Arm Circles, Imperial Walkers, Ukrainian Soldiers, Copperhead Squats, Merkins, and LBCs) after that a mosey over to the big baseball field to begin

    Hardest mile training… It’s easier on the baseball field than concrete save on the joints till next week when the real deal goes down. 10 High knees, 20 Lunges, 20 Bear Crawls, 1 broad jump burpee. As we went along, add 1 more broad jump burpee. The halfway 385 sign, 6 plank suicides to mix it up

    A little mix/Dora style for the next round: 50’monkey humpers, 75 2-count flutters, 75 4 count cadence mountain climbers). After each part, run to the sign up the hill and back storm

    Decided to visit the ladies at the next part: 4 corners the exercises 10 Lt. Dan’s, 20 Australian Mountain climbers, 30 jump squats, 40 Superman’s. A mosey back to where we started for a final round of madness

    Ended with 11s(Mike Tyson’s and leg drivers). Puddle jumpers from one end to another. Great job by everyone getting together for the final round to help House Party finish it out. A little stretch then we closed it out

    Numbers, names and prayer led by YHC to close it out

    Yes next week the hardest mile starting at 6am, then the final Rock and Roll of 2023 with DTH at 7. Registration for the 2024 RVA Growruck 5/3-5/5 is open. NYD convergence we should hear the winner of the location soon. One final thing: start prepping for the frozen triangle coming soon. I have one final Q to lead next Friday at Satan’s Hill, if anyone has or knows someone with a 1-2 year old at least 256gb iPad (keyboard I can get), let me know. Enjoy your weekend, merry xmas, see you next time