Tag: Rock N Roll

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

i am usually doing this on a desktop, but my iPad can handle this(looking for a more current one plus keyboard where I can be at Starbucks or mobile and knock this out). 15 came out this Saturday morning ready to go(when it’s a Mudslide Q, it doesn’t matter the weather the intensity is there). After a warm-up(SSHs, Helicopters, Don Quixote, Ukrainian Soldiers, Copperhead Squats, Imperial Walkers, Merkins and LBCs) time to venture out.

Part 1: Dora(flipped it with 300 Squats, 200 LBCs, and 100 Merkins). I could tell with this that everyone was ready

Part 2: Foul pole to Foul pole (a take on the hardest mile instead on concrete, grass makes things easier). 20 walking lunges, 20 bear crawls, 5 burpees). I was getting good plus helping others bring it home a plus.

Part 3: a four corners considering of: 25 2-count mountain climbers, 50 2-count ski hops, 75 SSHs, 100 2-count toe taps. A little mosey back to the courts for the final thing

Part 4: murder bunnies to the half court(called an audible of reverse lunges at half way). The other end a 11 combo of punches and front kicks. A little music to help out

A final little hip and leg stretching, numbers, call outs and prayer led by YHC to close out

Welcome Jesse(FNG) L Woods to the group brought out with Florence did a great job hanging in there for the entire time. Thanks to Florence and House Party for the contribution to my son’s 4H fundraiser I added some more a good amount about 1/3 full all told. See Slack for all upcoming items the big one 12/19 we all know where and what now just needs to happen. One more big announcement at that time will come out so stand by.

Still time left to get the site you want to host NYD convergence but you have to come out. The time is almost up I am sure we will hear soon who gets it. Today far as the distance probably the longest one I have lead(4 miles total), I have a few more Qs to lead to end 2023 don’t think even though you see less of me due to working nights that I am slacking, not a chance. I move at night a lot (5-7 miles on an average) that I keep up, see everyone Tuesday have a great rest of the weekend

A nice turnout this morning(17 in all including DTH with a double hitting Dogpile earlier for the Magnum PI) weather as we kept going, was warming up. After a WARMARAMMA(SSHs, Helicopters, Don Quixotes, Imperial Walkers, Ukrainian Soldiers, Cherry Pickers, Merkins and LBCs) it was time to venture to the first spot(now my portion of the Q was a complete audible, I had something totally different in mind yet due to the number that came out, made a change)

Part 1: 4 corner prostitute style: 10 HRMs, 20 Jump Squats, 30 2-count flutters, and 40 Monkey Humpers(help those who were still finishing up once we finished ours). After that a little combo bernie and mosey to the next spot(where DTH also joined up).

Part 2: triple check: triceps dips, step-ups and side shuffles down and back. When that was completed, it was time to switch it to Big Rig for his next part(a little 1/4-1/2 mile run to his first spot)

Big Rig’s part 1: Partner broad jumps and crab crawls(partner 1 broad jump up the grass hill to the sign, meet up with partner, start where they last were).

Part 2: More Broad jumps(this time with a run to the end and back). With the incline going up near the end, it makes it harder.

Part 3: Man killers(start at 10 4 different SSHs then descend to 1) not only a mental killer but a true calf killer. After that Big Rig turned it over to State Farm for a 10 minute finale

Tricep dips to start, then over to the courts. A final 3 round body bag builders(10-5-3) with ab exercises thrown in. A little stroll back to the flag then time was called.

Numbers, Names and prayer lead by YHC to close out the session

12/19: the 12 days of Rosie XMAS(starts 530, end 615 so it’s short and right to it). Check Slack for all important items. DTH said the new shirts should be in after the new year so those who ordered will get them. Have a good weekend, see you next time

Well….the weather was humid to say the least(a nice day for December to go out and get in a great morning workout). A group of 11 brave souls(1 FNG) ventured to see what I had to offer this morning and I did not disappoint. After a little WARMARAMMA(SSHs, Don Quixotes, Helicopters, Imperial Walkers, Copperhead Squats, Merkins and LBCs) we took a longer than usual mosey(I am sure others were going wait, what’s he doing). We hit a spot I have been wanting to try for a while, down the trail there’s a mini-hill so to start out: 3 rounds of uphill sprints with 10 merkins, jump squats, and WW2.

Next up: to one of my usual spots: partner up 25 hanging reverse ab crunches, 50 2-count Mountain climbers, 75 SSH(partner runs to the gate and back). A little mosey walk and run then onto the next part(the toughest one)

5 rounds: 20 V-ups, 20 Merkins, a little run around the speed bumps and back, then 20 squats(yes 5 rounds) that’s a tough one just the V-ups alone is hard but add the rest plus run takes it up a few notches.

Over to the concession stand wall for 2 1 minute rounds of Wall-sits(people’s chair) then the lot nearby for a 4 corner plank jacks with 1 merkin of a different kind(10-20-30-40 plank jacks, 1 regular, army ranger, navy seal and 10 count burpee)

Final part back at the starting point: 11s this time with murder bunnies and wide leg mountain climbers(I think we got to 3-4 then time was up) Count-outs, Names(welcome Chris(Bono) to the group) prayer lead by YHC to close out the session

Check Slack for future events(the Tacky lights run next week, 12 days of Rosie Xmas on the 19th). yes I do have a lot of Q upcoming this month: not for a set number but each one I am trying different things, adding something new to see how they work. My next one Tuesday at Bermuda already thinking of a couple of things that I want to try

Taking the latest 1st F challenge seriously, a solid SEVENTEEN studs of the SOJ gloom (including one FNG) converged on Rock&Roll to burn off those extra slices of Thanksgiving pie. Here’s how they stayed warm adding a legendary beatdown to the revered annals of “Tryhardian feats you’ve always dreamed of…”

The THANG:

WARMERAMA: 

• Mosey on the Court and circle up
• Welcome & Disclaimer
• Variable IC Reps to get the muscles warm top to bottom
• Between each set of reps do 5 burpees …probably 40 burpees completed

COP #1: 

• Mosey back to the lot and partner up
• P1 – Burpee Broad Jumps
• P2 – runs to end of lot and back to switch with partner
• Continue switching until end of lot

COP #2:

• Mosey to the tennis courts
• TRIPLE CHECK
• P1 – Chainsmokers
• P2 – No Cheat Mericans
• P3 – Runs courts perimenter

COP #3:

• Moseyrama to big center lot
• BOOYAH CATERPILLAR:
• Partners face each other in plank lined up on adjoining parking spaces
• While partners do Booyah Mericans, last pair box jumps the planking PAX to the end
• Traverse Lot

COP #4:

• Mosey to THE WALL:
• Hoedowns x20 IC
• Dirty Hookups x10 IC (ea side)
• Donkey Kickoffs – up to 15

COP #5:

• Back to the main center lot
• ESCALATOR 4 CORNERS:
• Add reps sequentially at each corner
• C1 – x5 Burpees
• C2 – add x10 WWII’s
• C3 – add x20 Jump Squats
• C4 – add x40 Flutters (2-ct)
• REVERSO, hitting C3-C1 again

COP #6:

• Mosey onto the baseball field
• TUNNEL OF FUDGE:
• PAX line up with partners back to back in Peoples Chair
• Last pair Army Crawl through tunnel and reform back to back at the end
• Traverse Field

COP #7:

• Mosey back to the bball court
• FIVE MINUTES OF MARY:
• American Hammers
• Rosalita Dips
• Oblique LBC’s – ea side
• Alabama Prom Dates
• Starfish Crunches

COT:

• Counterama # 17
• Namerama
• Announcerama (see Below)
• YHC took the PAX out in Prayer

NMS:  SOJ shows UP ya’ll. Way to take that beatdown in stride fellas. And welcome to STEAMER from New England – TClaps to Melville/WetBandit/Deepdish for headlocking him out. Let’s keep the Rockwood Momentum going at win that Jan 1 Convergence Q! Yours, DTH

Announcements (SEE SLACK!)

• Shoe Drive! Bring extra/old shoes to DTH
• 12/9 Magnum PI at Dogpile

Prayer Requests:

• Florence – hip pain
• Machismo – shoulder injury

12 SOJ all-stars gathered in the chilly gloom for the latest edition of Rock N Roll. The following is a brief summary for your viewing pleasure:

Mosey to the parking lot for Warmarama:
LBC’s, Freddy Mercuries, Alabama Prom Dates, American Hammers, Dead Man Hang AND Forward Straddle Hops, Mario Jumps, Karaoke, Walking Knee Pulls, Mummy Kicks all across the parking lot.

Mosey to the back of the baseball fence for Exercise One: 100 Chain Smokers. Stop when the first man hits 100 (Florence).

To the Baseball Outfield for Exercise Two: 7’s (kind of like 11’s); Chicken Peckers and Donkey Kicks. Run along the outfield fence in between sets.

Mosey to the back Parking Lot for Exercise Three:
Triple Check – Run down the hill and back, Merkins, Jump Squats.

To the Pull Up Bars for Exercise Four: Circuit – do in any order:
10 Burpees, 20 Hanging Knee Raises, 30 Hand Release Merkins, 40 WWII Situps, 50 Dips.

Back to the Parking Lot for Exercise 5: Crab walk across the parking lot.

To the Flag for 2 minutes of Monkey Humpers

Numbers/Names/Announcements/Prayer Requests

YHC took us out

Final Thoughts: Great group this morning! First time really feeling the fingers freezing – especially during the Chicken Peckers. We had a random Michigan fan pop in during the circuit and trash talk Big Rig. He did not appear overly interested in coming out for a workout, unfortunately. What I love about Rock N Roll is that it has developed an amazing core of PAX who are very consistent. As always, it was a great honor to lead. Happy upcoming birthday to POSH!

SYITG

Yesterday at Satan’s Hill, the way i planned it went about as well as I could have asked for….today it was pretty damn close. A hard working group of 9 came out(1 FNG) decided what do I have planned for today? A little chat, then off to the races. Warm up: SSHs, Helicopters, Don Quixotes, Imperial Walkers, Copperhead Squats, Merkins and LBCs. The sun was rising up, time to mosey

Part 1(little area in the woods): a mini Dora 25 Pull-ups, 50 Raise the Roofs, 100 Bobby Hurleys(run to the gate)

Part 2(old school Dora): 100 Merkins, 200 Squats, 300 LBCs(run to the far side of the island and back)

Part 3(Triple Check): Wall sits, Tricep dips, down the stairs(at the bottom 10 shoulder taps) run back up

Part 4(Four Corners) 25 incline merkins, 50 walking lunges, 75 SSHs, 100 toe taps

Final part: Something new(11 and 22) Dive bomber/Hindu merkins, bear crawl(later changed to run then bernie), kick throughs. 11 was for the dive bombers/hindu, 22 for the kick throughs. We got to 8-9(16-18)before time was up

One final good burpee, announcements(the big one is the VQ for Yee Haw Monday at Alamo). If anything else see Slack. Count-outs prayer lead by YHC

2 things: welcome Ian(Jiggy) to the group. He comes to us from Maine came out this morning did a great job we see him be a guide for a little bit till he gets more comfortable with everything. 2 this time of the year upcoming is tough for a lot of people(situations in life). It can be hard to open up(I am one of them) have others give advice or just be a friendly ear to listen. That little bit can help and also make sure to pay it forward to others when the time comes. Have a good weekend, be ready a little chill upcoming