Tag: Rock N Roll

13 warriors posted for a grab bag beat down fresh off the press from YHC’s mix. Songarama hits included Chumbawamba and the Lil Jon/DJ Snake timelass classic “Turn Down for What” – Hardywood dubbed these tunes “every 2000’s wedding I’ve ever gone to”. Hence the title :). After starting early with some lovely broga (Courtesy @mudslide), some dude in a creepy white van rolled in circa 7am and we got going. Went down like this…

WARMERAMA: (Start slow – 10 monkey humpers)

• Mosy to tennis courts, Welcome, Disclaimer
• Various IC Reps
• Name the PAX to your right! If you miss – 5 merkins as a group
• Note: We did extremely poorly on this 🙁 – redemption came later
• Mobile football style warmups around the tennis court

THE THANG

COP 1: Songarama “Tub-Thumping”

• Verse – Lunges around Tennis Court
• “I get knocked down” – 1 hand clap merkin
• Repeat until you piss the night away

Mosy to the BBALL Courts

COP 2: Merkin Jax Suicides

<Note to Future Qs – this was demented, but delicious>

• Baseline = 1 Perfect Merkin + 4 Plank Jax
• (Bear crawl to Free throw)
• Free Throw = 2 Perfect Merkins + 8 Plank Jax
• (Bear Crawl back to baseline)
• Baseline = 1 Perfect Merkin + 4 Plank Jax
• Repeat this going up 1 merkin at each stage, bear crawling back for the single at the baseline – last loop at oppo baseline had 5 merkins and 20 plank JAX. OUCH
• @hardwood saw Rage in concert in the 90’s #jealous

Looooooooong mosy to nature center/workout center

Intermission: Grab a bench – 20 IC Dips – YOUCH

COP 3: Pull-up Dora

Gotta stay focused on grip and pull strength – partner up

• 75 Pull-ups
• 150 Merkins
• 200 WW2’s
• Pax 2 Runs to the top of the hill/sign

Mosy walk – feeling a little lightheaded – push thru

COP 4 : Pickup the 6 Sprints

• Start in bottom of long parking lot
• 75% run to the next circle
• 1st PAX there calls an XO
• Perform XO until 6 gets in
• Perform 5 reps as a group
• Rinse and Repeat x 4

Intermission: Hit the hill by concession stand for a bernie loop (x3)

Let’s mosy – heading back toward Bball court

Intermission 2: Grab a bench – 20 perfect flutter kicks IC

COP 4: Let’s try this again – name the PAX

• Plank up on BBall Court – only missed 1 PAX name out of 13
• F3 Mission Statement, Credo, 5 Principles

MBTTF

• Finisher 1: Songarama – “TURN DOWN FOR WHAT”
  • Verse – SSH
  • “Turn down for What = Burpee
  • Repeat until you finally need to turn down
• Finisher 2: Round Robin Mary

COT:

• Counterama #13
• Namerama
• Announcements: Coffee post R&R, Ruck in November, Rugged/Tough Mudder coming soon, next saturday school of rock. CHECK SLACK BABAY
• YHC Closed out in Prayer: Safety for Meatball’s wife on mission to Nicaragua and praise for Cha Cha being a grandad (coming this May)

NMS:

My first Q at Rock n’ Roll was a blast. I love this group and I can’t get enough of the terrain at this AO. The courts, the hills, the different features – always make for a good challenge. Nice to see Leatherneck out there giving it his all – and shout out to Mudslide for giving his time early for some Broga. This activity has helped reduce my strain/soreness and I highly recommend even some stretching OYO prior to intense sessions. Much love – enjoy a beer while doing some yard work this weekend boys! SYITG!

-State Farm

A solid 9-PAX did not labor in vain at Rockwood this morning – VICTORY was on the horizon… we just needed the good Doctor to spontaneously come up with something worthy. Here’s what we scrapped together to conquer the flesh and lean on one-another:

The THANG: 

WARMERAMA: 

• Mosey to the bball court and circle up
• Welcome & Disclaimer
• Variable IC Reps to get the muscles warm top to bottom

COP #1:

• Mosey back to the parking lot
• BROAD JUMP HERPEES – to traverse the length of the lot

COP #2:

• Mosey to the tennis courts – …hmmm… cool-weather loving racqueteers aplenty – reverso back to the main parking lot
• #TOGETHER …Partner up
  • Round 1 – Wheelbarrow across half of lot, Squerkins x10, switch to wheelbarrow back, Squerkins x10
  • Round 2 – Australian Wheelbarrow (crabwalk with feet held) across half of lot, Bromance WWII’s x10, switch to reverse and another x10 Bromance WWII’s
  • Round 3 – Partner Carry full length of lot, x10 Bropees, switch to reverso, another x10 Bropees

COP #3:

• CATCH ME IF YOU CAN
• P1 – Low Shuffle
• P2 – x3 Lt Dan’s, sprint to switch
• End at concession building

COP #4:

• WALL WORK
• People’s Chair …serenade the rising sun…
• Hoedown’s x10 IC
• Dirty Hookups x10 IC LEFT, then x10 IC RIGHT
• BTTW for x10 Hip Slappers (alternate chicken peckers if needed)
• Donkey Kick-Off’s up to 20 reps
• Partner up for OPP’s – P1 wall sots and does overhead claps in sync with P2 completing x20 Plank Jacks …SWITCH places
• Round 2 – Wall-sitter touches knees to toes in cadence with partner doing x20 groiners …switch places 
• OoooooK, that’s enough on the wall

COP #5:

• 20 minutes remaining…
• FIFTIES at random intervals around the massive center lot, hitting most corners, a few picnic tables, and bear crawling the short intervals while sprinting the long …full body beat down completed!

Mosey BTTW for COT:

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

NMS: A solid core of Rock&Roll veterans today with many others out of town for the holiday weekend. YHC kept it moving, ensured the PAX remembered their brothers and their reason for posting, and generally accepted with enthusiasm the fealty of the flesh. Turns out when the Q makes things up on the fly, a lot more interesting and individual parts of the AO are implemented. Been too long since we tackled partner carries – you don’t know what you’re able to do until you give it a shot! Always an honor to lead these awesome men to higher ground. All for Jesus, DTH

“CARRY EACH OTHER’S BURDENS, AND IN THIS WAY YOU WILL FULFILL THE LAW OF CHRIST.” Galatians 6:2

ANNOUNCEMENTS:

• MONDAY – 0700 Labor Day Convergence at Dogpile
• FRIDAY – IRON PAX is happening at Satan’s Hill
• 9/14 2nd Friday Happy Hour at Diamond Billiards
• 9/16 Alamo Convergence for LIV
• 9/23 F3RVA Anniversary Convergence
• OCT – Ruck for Food CSAUP
• OCT – SOJ Family Day & Cindy-making Party

A 15 Member Tribute Band paid homage to the likes of Stallone, Tom Cruise and Jean Claude Van Damme. Here’s what the groupies witnessed :

Mosey to far basketball court

Disclaimers, Definition of 3 F’s, Mission Statement

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

THE THANG :

Suicide Lunges to foul line, half court, opposite foul line, and opposite end line

Mosey to concession stand

Dora : 100 One Legged LBC’s, 200 Donkey kicks, 300 Shoulder Taps SC, Timer runs down the stairs and touches the bleachers then runs back up

Mosey down parking lot hill

Make sure “Fight to Survive” by Stan Bush is playing from Blood Sport

Running Punches all the way up the hill then mosey back down

Running Front Kicks all the way up the hill then mosey back down

Mosey into side entrance to forest workout station

Mini Dora : 50 Pull Ups, 100 Flutters DC, 150 Squats, Timer runs to the gate then back

Mosey back towards parking lot then stop at the grass hill

Crawl Bear all the way up grass hill

Mosey back to basketball court

Merkin ring of fire, 30 seconds LBC’s IC, DONE

Numbers, Names, YHC took us out

Announcements :

-Sat 9/16 : Instead of Rock N Roll, we will meet at Rountrey Clubhouse (Alamo AO) for a special workout dedicated to baby girl Liv. Address is 3800 Graythorne Drive, Midlothian, VA, 23112.

-Check Slack for other announcements

NMMS : Great crowd this morning. Shout out to Chaplain who ran the 10k CSAUP up Twin Team hill then posted at Rock N Roll. You crazy dude. Congratulations to everyone who did the CSAUP

16 strong for a hot and humid edition of Rock N Roll. Two FNG’s joined the squad! The following is a brief summary for your viewing pleasure.

to the Basketball Courts for Warmarama:
Monkey Love Makers, Australian Snow Angels, Suzanne Somers, Ukranian Soldiers, Hand Release Merkins, Mummy Kicks, West Virginia Prom Dates AND Bernie Sanders, High Knees, Butt Kicks, Karaoke, Appalachian Lunge Walk across the court

Over to the road for Exercise One:

Indigenous People’s Crab Walk. Man in the back does 2 burpees then runs to the front. Definitely a crowd favorite.

Arm Circles and Raise the Roofs (House Parties) in route to the back parking lot.

Exercise Two: Six Corners (Extended Version)
Corner 1: 10 Burpees
2: 20 Merkins
3: 30 WWII sit ups
4: 40 Freddie Mercuries
5: 50 jump squats
6: 60 Mountain Climbers

Short Break at the Watering Hole, then mosey to the baseball field

Exercise Three: Man Harmers. 10 SSH’s, Forward Straddle Hops across the outfield, 20 SSH’s, Forward Straddle Hops. Repeat pattern up to 80 SSH’s.

Exercise Four: Team Run VS. Team Abs
Round 1: WWII Sit ups, Bernie Sanders to the fence, run back. Teams switch
Round 2: Side Shuffles, Heals to Heaven
Round 3: Bear Crawl, LBC’s

Back to the flag for 2 minutes of Burpees. Thanks to Purple Rain for the suggestion! Finished up with some Dead Man Hang.

Numbers, Naming Ceremony, Announcements, Prayer Requests

YHC took us out.

Final Thoughts: We had a great crowd today and EVERYBODY put in some work! It was an honor to welcome Tony Twist and Kimura into the group. They both had strong debuts – Keep posting! Although it was hot, I felt great after Mudslide’s WOGA program. Appreciate the opportunity to lead.

SYITG