Tag: Rock N Roll

16 Vatos jammed out to the greatest hits of Tupac, Biggie, T.I. and DMX. Here’s what the potential FNG’s walking around Rockwood Park witnessed :

Mosey to far basketball court 

F3 Disclaimers

Warmarama : 20 SSH IC, 15 Ukrainian Soldiers IC, 15 IW’s IC, 10 Merkins IC

THE THANG :

Mosey to concession stand

Triple Check : Wall Sits (shoulder blades touching wall only, no lower back), Dips, Timer runs down the stairs then up the other stairs

Mosey to big boy parking lot

Quarter Pounder : sprint 25 yards and do 25 merkins then Bernie Sanders back to start. Sprint 50 yards and do 50 squats then Bernie Sanders back to start. Sprint 75 yards and do 75 Mountain Climbers DC then Bernie Sanders back to start. Sprint 100 yards and do 100 SSH then Bernie Sanders back to start. 

4 Corners prostitute : 5 Navy Seal Burpees, 20 one legged LBC’s, 30 squat jumps, 40 SSH

Mosey into forest trail to the workout station 

Triple Check : Pull Ups, Calf Raises, Timer runs to sign and back

Mosey back to basketball court

Mary : 1 minute Flutters IC, 1 minute WWII’s IC, 1 minute LBC’s IC

Line up on sideline

Running punches there and back

Running kicks there and back 

Running punches there, running kicks back

DONE

Numbers, Names, YHC took us out in prayer

Check Slack for announcements. There’s a lot of them

Ponch turns 40 on Monday to kick off his decade of silence

NMMS : Enjoyed having Honeydo join us for his summer tour.  OC thought YHC’s boom box looked like a fog machine which is an accurate description. Great group overall this morning and great 2nd F at Starbucks after. Glad OC got his car working

It started with 10 but during the warmarama we picked up an FNG and then soon after, El Chapin.

Mosey to the back lot for some SSHs, DQs, helicopters, mirkins, LBCs, copperhead squats, among other things.

4 corners lady of the night with 10 WW2s, 20 mirkins, 30 jump squats, 40 monkey humpers.

Top the stairs triple check with wall sits, dips, timer runs down the stairs then back up the other side.

Some light hill work with slope style 11s. 10 squats up top, 1 hand-release mirkin at the bottom.

A little over halfway in and we were all smoked by the humidity, so we took a seat in the bleachers for some breath work / body awareness practice. Box breathing with 5 count, then soreness awareness while breathing. A good way to recuperate before the mosey continued.

Mosey to the back of the ballfields then all the way around to the front basketball court. Circled back for the stragglers then arm raises in cadence all the way to the court.

Increasing rep suicides with ball dippers, mirkins, American hammers, and flutter kicks. Light stretching at the end.

Circled up. Welcome ‘Risky Business’ and so great to see El Chapin back out after his world travels.

16 sweat-loving studs including a French foreign exchange FNG all embraced the suck with another rough ride on the DTH pain train. Here’s what happens when they Q is open to suggestions:

The THANG:

WARMERAMA: 

• Mosey to the Bball Court and circle up
• Welcome & Disclaimer
• Variable IC Reps to get the muscles warm top to bottom, and yes some 8-count’s were implemented with scientific precision

COP #1:

• FRESH PRINCE’S FRESH ELEVENS:
• Complete 11’s on the bball court with a suicide between rep sets
• NoCheat Mericans 10–>1
• Jump Squats 1–>10
• Plankorama for the Six

COP #2:

• Mosey to the Tennis Courts via indigenous people’s run – last man completing a burpee before running to the front
• DON DRAPER’S SUSTAINED PAIN TRIPLE CHECK:
• P1 – Balls to the Wall
• P2 – Chain 6”
• P3 – Run the perimeter

COP #3:

• 50’s COOL DOWN
• Six stations around the tennis courts, first man to complete 50 reps calls out and PAX moves on
• Alabama Prom Dates
• Mericans
• Monkey Humpers
• Flutters, 2-ct
• Mtn Climbers, 2-ct
• Nancy Kerrigans

COP #4:

• Moseyrama around to the big parking lot
• PARKING SPACE LADDER
• Bear Crawl between spaces adding one more Groiner rep each line, 1–>10

COP #5:

• WALL WORK
• Hoedowns x10 IC
• Donkey Kickoffs 5–>20 

Mosey BTTF:

• American Hammers x20 IC
• Freddie Mercuries x20 IC
• Hold Plank, review F3 Mission, Credo, Pronciples

COT:

• Counterama # 16 
• Namerama
• Announcerama (see Below)
• YHC took the PAX out in Prayer

NMS:  Awesome group of brothers to welcome Doozy’s French exchange student – welcome ROYALE!!! (…as in “Royale with cheese”, a quote from Pulp Fiction referencing French burgers). Special “thanks” go to Don Draper and Fresh Prince who were unable to make it to today’s beatdown but were all too pleased to connive and contribute a couple COP’s. Ugh, they sucked. The PAX would like to, ahem, “discuss” these suggestions with you two in the gloom sometime soon! Haha, well we definitely got a decent workout in today. Have to admit YHC was dragging during Machismo’s Q of School of Rock. This humidity’s is for real! Alright, SYITG gents, YHC, DTH

Announcements (SEE SLACK!)

• Every Monday 0530-0630, 3rd F coffeerama at Starbucks off Huguenot and  Robius 
• Next Friday 7/14 2nd F Happy Hour from around 5-8 at Diamond Billiards

Prayer Requests:

• Prayers for Chekov’s shoulder which he strained a bit this morning
• Prayers for Meatball’s daughter who’s serving on a missions trip in Ireland

In actuality, tomorrow is the official birthday(52) yet today was 70, sunny and humid so getting the Q in today makes more sense. A ready to go group of 10 was waiting to see what I had in store for them. A little jaunt to the basketball court(I am sensing a Saturday where we need to do some knockouts and other bball activity) to start the WARMARAMMA: SSH, Imperial Walkers, Helicopters, Don Quixotes, Cherry Pickers, Ukrainian Soldiers(i have been not spelling that correctly for a while), Merkins and LBCs to start out. After that a little suicide not like last week where Florence had everyone screaming in their minds(WTF), I changed it up. We did inch worms, twisting lunges, skips(I like to call them Mario jumps), and Bernies for each of the lines and back. After that, mosey to the tennis courts.

I am sure the doubles and singles players were going what are they doing above(we shall see), Next up, a 4 corners “ladies of the evening” workout. Lt Dan(13), Carolina Dry Docks(26), Plank Jacks(39) and Jump Squats(52) were the exercises for each of the corners and the return trips. Once you finished everything, a round of 5 Navy Seal Burpees as a topper plus if anyone was still out there, help bring them in. Time to mosey to the next area…

Over to the concession area for a triple check: Tricep dips, Step ups(today was perfect the benches were dry so the footing was great), and a little run down the steps, around the trash can and back up. A quick change of pace workout then onto the next part(luckily we didn’t have to worry about the baseball or any events going on today).

Dora….a well-known staple of F3 workouts yet today and I have been pondering for a while to change it up from the standard and adding wrinkles(today was that day). I call it the reverse mega dora(300 squats, 200 LBCs, 100 Merkins, 75 Supermans, 50 toe taps, 25 WW2s). What I liked about today was we as a group helping others out running the lap with them, going at their pace plus it helps them to keep pushing(not about speed, it’s to keep moving and be steady). Once we all finished plus helped others with reps of whatever they were working on, getting close to the end.

The final stretch….indigenous run back to the flag(rear person did a burpee, then ran to the front). We were able to get everyone in by the time we hit the flag. A final thing of Ring of Fire with Merkins, a deep squat hold the hour was up.

Count outs, Announcements(Convergence at Dogpile 7am 7/4(you can fart sack a little that morning), School of Rock next Saturday at Rock n Roll with DTH, State Farm’s VQ at Satan’s Hill 7/7. Prayer by YHC(look over house Party especially as he makes his way down to Florida with his grandkids) to close it out

Here recently, It started to happen naturally plus myself being able to get out there and feel better with the workouts. In the 20s and 30s, you can wake up, get going once you are there, warm up and ready to go quickly. In the 40s, for myself I had to start realizing that things will not work as it did before. I need a little extra time, then the body fully woke up and the motor kicked into high gear. I will be 52, last year there were struggles and at times it was frustrating. The last couple of months I made some changes and as I go along(tweaks here and there will be needed). I was able to find something(the other came to me via offer) that has really helped. The first: doing some stretching with flexibility, mobility getting the body to move more naturally has helped. The second I received an email offer to try the Calm App for 4 months(I took advantage of that). The few minutes and I have used in a few times to help fall asleep but in the morning that 5 minutes get my mind to be calm and the male cat plops next to me so he’s relaxed. I am in no way where I want to be but I am heading in that direction. The workouts I want to be steady…..I can feel when the adrenaline is cranking so I need to bring it down. For the 45 or 60 minute workouts, I want to be steady so when the time to shift it up a gear is needed(I am ready). I will hopefully make it to Alamo(been a few weeks) Monday, Convergence Tuesday if you get a chance, hit a spot that you haven’t done or want to try(it may wind up in the rotation). Have a good one, if going away enjoy the 4TH

13 Nineties Movie Fanatics and Techno Ravers hit the pavement of Rockwood Park to celebrate House Party turning 41 yesterday. Here’s what the Richmond Beekeeper’s Association witnessed before their annual Rockwood Park festival :

Mosey to basketball court

Definition of 3 F’s, Core Principles and Mission Statement

Turn on the original House Party soundtrack

Warmarama : 20 SSH IC, 15 Ukrainian Soldiers IC, 15 IW’s IC, 10 Merkins IC

Suicides with Different Movements to the foul line, half court, opposite foul line, opposite end line and back :

1st Suicide Set – Broad Jumps

2nd Suicide Set – Front Facing Crab Walk

3rd Suicide Set – Sprints

4th Suicide Set – Lunges

Turn on House Music (aka Techno Music) and Mosey to tennis court

4 Corners Prostitute – 20 Merkins, 20 Jump Squats, 20 Chum’s One Legged LBC’s, 20 Mountain Climbers DC

Mosey to Concession Stand stairs

Triple Check – Dips, Doozy Style WWII’s (arms crossed over chest), Timer runs up the stairs then down the other side

Mosey to forest trail entrance at the far side of the park and stop at the Exercise Station

Mini Mini Dora : 30 Pull Ups, 60 Lunges SC, 90 Chum’s One Legged LBC’s (We had to stop after Lunges to Mosey BTTF)

DONE

Numbers, Names, YHC took us out

Prayer Requests : Cha Cha’s back, Chaplain’s back, House Party’s knees, YHC’s Dad healing & care coordination for Parkinson’s

Announcements :

-This Tuesday 6/27 Gumbo’s Home Run Derby at Robious Elementary (Go here instead of No Toll)

-July 4th Convergence at Dog Pile 7 am – 8 am

-Friday July 7 State Farm VQ at Satan’s Hill

-Saturday July 8 School of Rock after Rock N Roll Q : This is a family friendly 30 min bootcamp with snacks and drinks (contact Dr. TryHard)

NMMS : Happy Birthday House Party! You’ve been a great addition to F3 and more importantly a great friend. Welcome Broadway EH’d by DTH (he enjoys acting). Welcome Tool Time who was EH’d during the Warmarama by Big Rig (he works in construction). Welcome Flea who is DR from Colorado visiting Purple Rain and family (he plays bass guitar like Red Hot Chili Pepper’s Flea). YHC gave 2 challenges to all PAX today, particularly the FNG’s : 1) Come back, 2) Find 1 other AO during the work week to post at

10 PAX came out to R’n’R to see if Heist would merlot after some bourbon fueled Cheer with the Rountree crew.  Sadly none of rest made it, not even a little late.

Fudd scoffs.

Welcome with 5 burpees  mosey to parking lot

COP – F3 Mission. Disclaimer. All exercises IC: 25x SSH, 10x Don Quixote, 10x IW, 15x Ukrainian Soldier, 10x monkey humper, 10x Gorilla Humper, 10x full squats. 20x Merican, 10x wide arm, 10x Shoulder taps, 10x Shazzam, 20x WW2, 40x multi legged LBC, 10x Flutter Kicks, 10x Hello Dolly, 10x Rosalita,10x Alabama Prom Dates,  Kims and Lisas. 21min COP.  Mosey to playground.

Triple check. Swing pumps, squats and run the apparatus. Mosey to baseball field.

Partner up. straight up Dora 100x Merican, 200x WW2, 300x Squat. Bear crawl and crawl bear on the hill. That was too easy so quick demo of crawl bear up a hill. Mosey to the parking lot.  9x Burpee thanks to mud slide actually being friendly enough to get a reaction from a passer by

New partners. Bear Crawl catch me around parking lot.  10x WW2. 5x booyah Merican when switching who knew all cars wanted to leave at that moment?

5 min of Mary.  Rotate around calling 10 of an exercise.

YHC took us out.  Prayers for Cha Cha. TYA and Blue Moon for recovery.  2nd F at Starbucks where YHC libation wanted to get on the table many times.

NMS – welcome to Cholula who hails from south Texas and whose M is from North Mexico. Spicy. Strong consideration for Ariel on account of a quote well apportioned mermaid tattoo- but that is just too easy. YHC enjoys being south of the James with a great crew. Great to see so many neighbors out.  YHC soft EHd Ray who spent 28 years in the Army ad an infantryman and medical services – he is missing the boys, lets get him out.

Get some.

 

 

It was 4 of us starting out at the latest edition of Rockwood Park’s Rock n Roll. Beautiful morning for a birthday Que. By the time it was over with, I don’t think any of the PAX will forget how old I am any time soon. We started out moseying over to the parking lot on the other side of the playground and a black ?‍⬛ crossed the road right in front of us. Not that it was going to stop us. Here’s what went down.

Circled up for the usual intro and warmup

Various exercises performed In Cadence

SSH, Imperial walkers, Don quyotes, Canoe holds with arm circles, variations of LBCs, merkins. Just as we finished the warmup McRib showed up to make our foursome a fivesome.

Next we all performed 3 sets of exercises at each end of the parking lot.

39 chair dips, 13 merkins

Mosey over to the small hill near the concession stand.

39 double count mountain climbers at the top of the hill

Run down the hill

39 squats at the bottom

Bernie Sanders up the hill 3 sets

Next an Indigenous Native American run all the way to the start of the gravel road and back with the trailer doing 5 WW2s and running to the front.

3 more sets of exercises at each end of the parking lot near the playground short ways

39 double count toe taps

39 double count Imperial walkers

Next we would do a lap around the park, stopping at each speed bump and doing 13 SSH (7 speedbumps). Good conversation during this lap. Got to hear how Wet Bandit, and McRib got their names. (Both good stories)

Next up wasn’t quite the finale, but it was what I was building up to.

2 things I hate and I decided combined them to make 1 rep.

Lieutenant Dan Burpees(lunge, lunge, squat, burpee)Mudslide suggested doing the burpee first.

3 sets of 13 performed at each end of the parking lot.

It was also at this time that a lot of the baseball teams were showing up, so it was nice to kind of have an audience.

Next we moseyed over with some Bernie Sanders,to the basketball court without the fence around it.

Chum’s one legged LBCs x13 each side, then 13 with both legs straight and off the ground. REPEATO.

39 Alabama Prom Dates In Cadence

39 Supermans NOT In Cadence

Mosey back to the flag for a couple minutes of Broga led by Mudslide.

Circle up for names, numbers, and announcements.

Great morning for a workout. It was a small group, with a lot of regulars at other AOs for SOJ takeover, but a good PAX. Everyone pushed through and got it done!

Check Slack for everything going on.

The magnetic appeal of riding the DTH pain train gathered the masses at Rockwood Park including two more FNG’s headlocked from YHC’s Peds practice. Truly sunny and 70, and narrowly dodging a slippery used condom, here follows the ground and pound endured by these warriors:

The THANG:

WARMERAMA: 

• Circle up on the basketball court
• Welcome & Disclaimer
• Variable IC Reps to get the muscles warm top to bottom
• BRING SALLY UP – Merkins for every Up/Down, otherwise plank jacks for duration of the 3:24 song (total x30 merkins)

COP #1:

• Mosey over to the playground
• TRIPLE CHECK:
• P1 – Dirty Hookups onto the Picnic Table seat benches
• P2 – Lt Dan’s
• P3 – Runs 40 yards around telephone pole and back

COP #2:

• Mosey to a grassy area and circle up
• THUNDERSTRUCK:  For every “Thunderstruck/Thunder” do a burpee otherwise SSH’s the entirety of the 4:53 song
• Total of x32 burpees!

COP #4:

• Line up on the side of the parking lot
• Partner up to WHEELBARROW across the 75 yard parking lot and back, alternating as needed

COP #5:

• Mosey to the bath house
• WALL WORK:
• Hoedowns x15 IC
• Dirty Hookups x10 IC each side

COP #6:

• Mosey to the grassy hill
• Partner up for a DORA
• x100 Chuck Norris Merkins
• x200 Dips
• x300 Leg Lifts (audible called after 100 leg lifts to complete rest of count via 2-ct flutter kicks)
• Moving partner Bernie’s up hill and Bunny Hops down stairs to then switch off

COP #7:

• Mosey back over to the large parking lot
• FOUR CORNERS:
• x10 Ball Dippers (2-ct)
• x20 Werkins
• x30 Heels to Heaven
• x40 Smurf Jacks

Mosey BTTF:

• American Hammers IC
• Oblique LBC’s ea side IC
• Stretching

COT:

• Counterama #24 (+2 FNG’s)
• Namerama
• Announcerama (see Below)
• YHC took the PAX out in Prayer

NMS:  THIS…WAS…EPIC!!! What an awesome group’ to welcome a couple great men to our brotherhood. Peter Dybas and Matt Anderson are the latest recruits from YHC’s Peds practice, both awesome dads, and now members of the best band of brothers in RVA! Peter is an absolute athletic stud from Poland and was nicknamed “Pierogi”, and Matt majored in Animal Science and manages an Animal Hospital, hence “Ace Ventura”. Also welcomed back Mayhem and Drumstick for their second workouts, and Bennie is all-in posting multiple times in the last week, completed F2L, AND he brought his awesome kids to the School of Rock workout following. This AO is on FIRE and it’s only getting better – MANY thanks to the veteran SOJ PAX continuing to post and headlock guys. Truly humbled to serve you guys, SYITG, DTH

“Discipline is choosing between what you want now and what you want most.” Abraham Lincoln

Announcements (SEE SLACK!)

• Every MONDAY at Starbucks starting 0530 we’re having some SOJ coffee and share/prayer time. (Starbucks at intersection of Huguenot and Robius)
• HAPPY HOUR Next Friday (6/9) at Diamond Billiards after work (5-9pm) – bring any ideas you have to share for new SOJ initiatives (service projects, hangouts, CSAUP’s, etc)
• SOJ TAKEOVER June 11-17
• Summer Tour – see Slack for parameters

10 strong at Rock N Roll this morning, including an FNG! Here is a brief summary for your viewing pleasure:

Mosey to the tennis courts for Warm-Up
Side Straddle Hops, Ukranian Soldiers, Helicopters, Cherry Pickers, Alabama Prom Dates, Freddie Mercuries, Hand Release Merkins AND High Knees, Butt Kicks, Karaoke all across the courts

Exercise One: Tennis Court Perimeter
Round one: Mississippi Side Lunges, Lunge Walk, MSL’s, Lunge Walk
Round two: Broad Jump, Forward Straddle Hops, Broad Jump, Forward Straddle Hops.
Round three: Bernie Sanders, Big Rig Jig, Bernie, Big Rig Jig
Round Four (cool down): Raise the Roofs, Walking Arm Circles, Raise the Roofs, Walking Arm Circles

Mosey back towards the road: Bernie Sanders and Side Shuffles mixed in.

Exercise Two: Beside the dog park – Bear Crawl to the shed. Crab Walk Back.

Exercise Three: Partner up for 20 count Boxing Cockroaches, 15 count PLT’s.

Mosey to the picnic shelter for Exercise Four:
50 Merkins, 50 dips, 50 WWII’s, 50 squats

Exercise Five: Murder Gorillas along the hill by baseball field. At the end: 25 pole smokers.

Exercise 6: 15 burpess plus 100 m sprint. 25 Bobby Hurleys plus 100m sprint.

Back to the Flag for some LBC’s and Crunchy Frogs

Numbers/Names/Announcements/Prayer Requests

YHC took us out

Final thoughts – What an awesome morning welcoming Benny to the SOJ clan. Great work by Heist bringing him on board. Benny is a transplant from New Jersey and huge Jets fan. The PAX were putting in some work today. Hardywood hit us with an energy boost after finally finding us near the tennis courts. It was great seeing Leap Year come back out – keep it up! Really looking forward to Shank’s Tae Bo themed workout at some point. Had a great group at Starbucks for some 2nd F as well.

Enjoy the weekend! SYITG