Tag: Rock N 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

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

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