Tag: Rock N Roll

Five SOJ redwoods welcomed an upstate brother and an FNG to the Rock&Roll gloom. AO was secured by Florence and Chaplain rubbing out an early one, and cool Fall weather got the PAX frisky for the DTH beatdown:

The THANG:

WARMERAMA:

• Mosey loop around the lot & circle up on the basketball court
• CHUMBABURPEE – Musical warmup with ongoing SSH, broken up with a Burpee everytime they sing “I get knocked down”!
• F3 Welcome & Disclaimer
• A smattering of stretchy IC Reps to get the muscles warm top to bottom

COP #1:

• Mosey via GRABASS back to the Woods Trail Pull-up Bars
• Grabass = Q calls a PAX name, he takes off like a bat out of hell, first PAX to catch him calls x20 reps of their choosing. The Catch – front runners mosey back to the Six to perform the reps. 

COP#3:

• Brother “FLINT” throws down a CINDY challenge:
• Split up among 3 Stations
• Station 1 – x5 Pull-ups
• Station 2 – Merkins
• Station 3 – Squats
• Rotate for a total of 7 min

COP #4:

• Indigenous People’s Run along the back loop
• Stop half-way along grassy side for OVER-UNDERS x50 yards

COP #5:

• Mosey to the Picnic Pavilion for TABLE MADNESS:
• WINGNUTS – x10 IC
• COYOTE UGLY’S – Each Partner x5 reps
• WINGNUTS – x10 IC
• HAIL MARY’S – x20 each, x2 Rounds
• WINGNUTS – x10 IC

COP #

• Mosey over to the parking lot
• Circle up for PLANK COMPASS – each PAX’ feet remain fixed in place, while hands plank walk X degrees in whichever direction Q calls, with x5 merkins between each new direction

Mosey BTTF:

• Body Builders, x10 IC
• Flutters IC, Low & High, x20 IC each
• CIRCLE MERK x3

COT:

• Counterama # 7
• Namerama
• Announcerama (see Below)
• Flint took the PAX out in Prayer

NMS:  Beautiful fall morning to have YHC’s brother FLINT (John Henderson) down from NYC, and to reunite with HEARTBURN after his long rehab from a crazy jaw injury, and to welcome Heartburn’s Jamaican friend BAYWATCH (used to be a lifeguard). Missed some of the regulars who are out of town – praying for safe travels guys! SYITG, DTH

……..Just another day at Rock N Roll. 7 men ignored the weather reports and quickly elevated the atmosphere to 70 degrees and sunny. Here is a brief summary for your viewing pleasure:

To the basketball court for Warmarama:

Ukranian Soldiers, Don Quixote’s, Helicopters, Imperial Walkers, Apple Bottom Poppers, Hand Release Merkins, Freddy Mercuries.
AND Lunge walk w/Twist, Karaoke x 2, Mummy Bernies, High Knees, Butt Kicks, Lt. Dan’s, Broad Jumps, Forward Straddle Hops – all across the basketball court

To the small basketball court for Exercise One: Ring Around the Toadie

Frog jumps around the perimeter of the court – finished 2 rounds, plus a bonus counterclockwise lap.

Mosey to the baseball field

Exercise Two: Bear Crawl Arena (AKA The Bear-or Dome)

PAX completed various Bear Crawl themed exercises

1. Indigenous People/Bear Crawl/Plank mash up – PAX holds plank in a line, man in the back Bear Crawls to the front. Made our way around 1/2 the perimeter of the outfield. Plank holding proved to be the most challenging aspect of the morning – who knew?
2. WWII Crawl Bears to the fence and run back.
3. Boo Boo Bears (one legged bear crawls) to the fence and run back
4. Regular Bear Crawl, run back
5. Bearpees, run back
6. Thrilla Gorillas (Bear Crawl x 5, then Murder Gorilla to side x5), run back
7. Mud Crawl

To the hill for Exercise Three: Clock Work Merkins

At the Parking Lot: Exercise Four: Striders x4

Exercise 5: 25 count Belching Hillbillies (Burpee plus 2 count Hillbilly)

Back to the Flag for LBC’s for about 30 seconds.

Numbers/Names/Announcements/Prayer Requests

YHC took us out

Final Thoughts: Epic workout in the mud and rain- we kicked off October in style! Appreciate all who participated. It is great seeing Big Rig, Mudslide, and Fonzie becoming regulars at this AO. We continue to add new faces at Rock N Roll who are contributing greatly to the group. Enjoyed some 2nd F at Starbucks afterwards.

Have a great weekend!

9 Rockstars including an FNG (Kegger) partied hardcore backstage at Rock N Roll. The groupies of Rockwood Park observed this debauchery :

Mosey to basketball court

Definition of F3, 5 Core Principles and Disclaimers

Warmarama : 10 SSH IC, 10 Ukrainian Soldiers IC, 10 Don Q’s IC, 10 Cherry Pickers IC, 10 Imperial Walkers IC, 10 Merkins IC, 10 SSH IC

Mosey to tennis courts then turn around once you realize tennis players are already playing on the court 

Mosey back to basketball parking lot then do 50 dips on wood railing

Mosey to playground : Indigenous curb crawl to the right around perimeter while runner goes to do 5 pull ups. Reverso, rinse and repeat

Mosey to parking lot behind playground

Triple Check : Runner runs to opposite end of parking lot, Partner 2 does merkins, Partner 3 does Big Boi Sit Ups

Mosey down the stairs in between baseball fields

Triple Check : Runner runs up the stairs, across the deck and back down the stairs, Partner 2 does dips, Partner 3 does LBC’s

At the bottom of the grass hill, perform 1 set of an animal movement up the hill to the top. We did : front facing crab walk, backwards crab walk, Seal walk (YHC botched this the 1st time so we did army crawl), Seal walk (imagine your hands are flippers and you’re dragging your feet), Murder Gorillas facing right, Murder Gorillas facing left, Crawl Bear, Bear Crawl, Kangaroo Hop (broad jump) up the stairs, Homo Sapiens sprint up the stairs

Mosey to huge parking lot that connects with smaller parking lot. Do a 4 Corners using both parking lots combined : 1st corner was 25 merkins, 2nd corner was 25 jump squats, 3rd corner was American Hammers DOUBLE COUNT, 4th corner was SSH

Mosey to far side of the park and continue down hidden side entrance to the forest paved trail. Stop at the workout station.

Partner Up for 1 minute intervals of the following, rotating between each station : Sit Ups, Incline Merkins, Leg Extensions on bench, Pull Ups

Mosey BTTF but stop about 60 yards from the Flag to lunge walk the rest of the way there

1 minute of Flutter Kicks

DONE

Numbers, Names, YHC took us out after COT

Announcements : Next Sat 9/24 Convergence 7:30 am at Grid Iron and Retreat afterwards. Sat 10/29 Shawn Hogan Memorial Beer Mile at Faceplant’s.

NMMS : Welcome Kegger (Danny)! He is Tobit’s BIL and likes to hit up breweries and wineries. Great to meet Mudslide who is as hardcore as they come. No gloves and he does OCR’s on the reg. Just did one last weekend. He also said to let him know if any Richmond PAX want to do Tough Mudder or Rugged Maniac coming up (looking at you Nancy). Today was a fun one. Explored a lot of the park.

Eight faithful HIM’s chose Rocking out over sleeping in, and posted for a sunny and seventy beatdown delivered by yours truly. Keeping in form with Park rules, there were no merkins harmed in the making of this beatdown. 

The THANG:

WARMERAMA:

• Moseyrama around the lot and circle up on the basketball court
• Welcome & Disclaimer
• Variable IC Reps to get the muscles warm top to bottom

COP #1:

• Indigenous Mosey to the far parking lot
• SIX-PACK OF DIAMONDS: (6 Rounds each with a different exercise, and each round’s reps completed at each of the diamond’s 4 corners)
• Round 1: x6 Kimchi Twists
• Round 2: x12 WWII’s
• Round 3: x18 American Hammers (2-ct)
• Round 4: x18 Oblique LBC’s (alt sides)
• Round 5: x12 Flutters (2-ct)
• Round 6: x6 DTH’s

COP #2:

• Variable mosey/run/sprint around to the Stairs / Bath House
• Box jump steps
• Donkey Kick-Offs 5-10-15-20
• Hop down steps
• Squat Step up steps

COP #3:

• Moseyrama over to the tennis courts
• DIRTY MCDEUCE (x4 rounds, x3 ex’s ea round, x12 reps per ex, perimeter run after each round)
• Broad jump x25 yards
• Complete x12 groiners, x12 Nancy Kerrigans, x12 Scrunchy Frogs
• Lunge walk back x25 yards
• Run perimeter
• Repeat for x4 total rounds

Mosey BTTF for COT:

• Counterama # 8
• Namerama
• Announcerama (see Below)
• SEADOO took the PAX out in Prayer

NMS:  This was the second abb/leg-heavy Q since YHC’s Right shoulder issues started. Gotta say it feels really good to focus on the core – might just have to keep it going! DTH’s for everyone! Haha….  Great to see Brown Noser,  Belichick, and Seadoo out there today – gonna have to work on getting ya’ll on the Q sheet! Thanks for letting me leads gents – SYITG, YHC, DTH

Announcements:

• Doozy and Florence are leaving tonight (3am!) for the 9/11 Memorial Convergence in DC – PM them if you wanna join the madness
• See Slack for more details on the 9/24 Convergence and Retreat (join Slack using this link: https://join.slack.com/t/f3-rva-workspace/shared_invite/zt-1ehuupnad-eVbVRVin1amRp1rqmBdfEg)
• Sign up ASAP for the upcoming Cornhole Tournament at the F3RVA retreat on 9/24/22 HERE: https://docs.google.com/spreadsheets/d/1-L8e9W24ygnU0suaGyKxzi1PgPqY1CBd57hLrKTZI-g/htmlview#gid=1658878854

Prayer Requests:

• Pray for our brothers running BRR right now
• Pray for our brothers i=on IR, and reach out to encourage them!
• Pray for DTH speaking opportunity next Thur PM to a massive crowd of medical professionals (yes, I am nervous)

There was energy in the air at Rock N Roll today. 2 FNG’s plus our resident motivators (Hardywood and Mickey) made for a memorable affair. A brief summary for your viewing pleasure:

Mosey to tennis court for Warmarama:
Ukrainian Soldiers, Imperial Walker, Mummy Kicks, Squatting Bruce Lee Punches, Monkey Love Makers, HR Merkins, Alabama Prom Dates, Across the court: Mario Jumps, High Knees, Bernie Sanders, Side Shuffles.

Exercise One: Each PAX calls an ab exercise then runs around the tennis court with Kettle Bell doing Around the Worlds. PAX performs ab exercise until they return: LBC’s, WWII’s, Flutter Kicks, Peter Parkers, American Hammers, Crunchy Frogs, American Hammer Arm Circles, Freddy Mercuries, LBC’s with elbow Touches, Side LBC’s, Hello Dollies, Freestyle (you choose).

Mosey to the Guard Rail for a CHALLENGE: 100 dips, stop when the first person finishes (Snuff).

To the big parking lot for Exercise Two: Track Workout

Run at 25% around the curve, 50% on straight away, 75% on curve, 100% on straight away.

Finished three sets, then one bonus round!

To the Baseball Field for Exercise Three:
PAX divides into two groups.
Round 1: One team Bear Crawls to Fence, runs back. Other team does Merkins.
Round 2: Crab Walk and Jump Squats
Round 3: Jumping Herpees and Alternating Shoulder Taps.

Mosey back to the parking lot for Exercise Four: Monkey Humper Ring of Fire
Monkey Humpers until all of the PAX have done three burpees.

Exercise Four: The Mickey
30 pole smokers, 20 incline merkins, 20 derkins, 20 burpees, 100 Mountain Climbers.

Back to the Flag: Two minutes of Broga

Numbers/Names/Announcements

Fonzie took us out.

Final Thoughts: Strong work today fellas! It was great welcoming Big Rig and Fonzie into the group. Both had interesting back stories and really pushed through the workout. I will let them tell the stories of their nicknames. Keep posting! Enjoyed some 2F at Starbucks afterwards.
Have a great weekend

Seven samurai gathered to do battle. Joining the fold after a long hiatus – Heartburn’s triumphant return. Alongside FNG Mudslide, we entered the fray.

Mosey to the back lot for warmups: SSHs, DQs, copperhead squats, slow mirkins, LBCs, rosalita dips, plus some other stuff.

Mosey to the baseball fields where we immediately rolled around in the wet grass for a triple check: timer box jumps up and around the stairs, plus flutterkicks plus hand-release mirkins.

Mosey to the way back lot for some parking lot bear crawl ascending mirkins, then run it back with duck walk and ascending squats.

Mosey to the dog park where sadly, we found that someone has taken the coupons. Out of spite, sprint the length of the dog park followed by 10 burpees, then slow breathing exercises.

Mosey to the pickleball courts, which were locked, so we went to the tennis courts to do a four corners: 5 burpees, 25 carolina dry docks, 50 2-ct mountain climbers, 100 LBCs.

Then a triple check with timer running the length of the 3 courts, balls to the wall, and air press wall-sits.

The PAX asked about Doozy’s whereabouts which reminded YHC that mankillers are a thing. So we did those, which coincidentally happen to be OC’s least favorite exercise. Note to self.

Mosey to the long wood bar where we did indigenous dips all the way down and around the corner.

Shoutout to Heartburn for bringing the good vibes after all that he’s been through – great to have you back. And to Mudslide, 51 – welcome and RESPECT.

5 regulars joined together for what was to be a beatdown with minimal running, according to the walkers this is what actually happened

Mosey to the very back parking lot for COP

DQ’s, Helicopters, Imperial Walkers, Dead Man Hangs, Squats

YHC brought 12 frisbees and a bucket, each frisbee and the bucket gets a parking space

You choose what space you start on, do 10 of the exercise that is written on the tape run to the far sign (150 +/- yards) Repeto until you’ve done all the exercises on the frisbees and the burpee bucket.

Stay in this parking lot

YHC puts 8 of the frisbees in a star pattern around the lot with the Burpee bucket in the middle. Hand out the 4 remaining frisbees (YHC does not get one). The frisbee you carry has an exercise on it, you can trade out that frisbee if you don’t want to do the exercise that your at. Once you do 10 of the exercise that you decide on run back to the middle and do 3 burpees (you can not trade a frisbee for the burpee bucket)

Mosey around the back to the steps

5 PAX split into a triple check 2 PAX = 1 partner with YHC being 1 partner

Partner 1 run down steps touch the sign back up opposite side steps, Partner 2 is doing Dips, Partner 3 is doing balls to the wall

Mosey BTTF

Numbers / Names Florence took us out

NMS:

YHC may or may not have said the running was going to be kept to a minimum today but plans had to be changed because the gates where closed when YHC arrived and a proper set up couldn’t be done ahead of time. Whenever YHC has to plan on the fly running will be had, sorry not sorry. ?‍♂️?

Deep cuts from the R&B archives christened the morning, thumping base from the DJ’s big speakers set up on the basketball court, while nine SOJ HIM’s assembled. The Q was noted to plant the flag and then drive away, returning by foot. The PAX reluctantly mumbled something about coupons, but with crisp lower temps and a delicious breeze, spirits were not going to be easily shaken this morning. Here’s how DTH introduced the PAX to some new favorite exercises…

The THANG:

WARMERAMA:

• Moseyrama around the parking lot, then mosey to the 2nd BBall court and circle up
• Welcome & Disclaimer
• Variable IC Reps to get the muscles warm top to bottom

COP #1:

• Line up for THE GREMLIN (A short distance Beast with bear crawls between stops)
• x6 Reps at 25/50/75%, hit end and reverso 75/50/25% for a total of 6 stops (x36 Reps per Round, with a total of 6 Rounds)
• Exercises included: 2-ct Lunges, Groiners, WWII’s, Monkey Humpers, Variation Merkins (Wide, Diamond, Carolina), & concluded with Heels to Heaven

COP #2:

• Mosey around to the big back lot to find DTH’s truck awaiting…
• Collect bricks from truck
• Circle up for DENSITY TRAINING
• With the tunes a-rockin and a brick in each hand, the PAX completed x15 minutes of the following:
• x10 Static Bulgarian Lunges ea side
• x10 Clean & Press ea side 
• x10 Renegade Rows ea side 
• Run around the lot
• Repeato until time called, return bricks

COP #3:

• Mosey to the little hill & steps area
• Partner up for a DORA
• x100 Merkins
• x200 Dips
• x300 Squats
• Moving partner box jumps up steps, runs around and down other steps
• OUT OF TIME DURING SQUATS

Mosey BTTF for COT:

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

NMS:  The depth of love between these brothers is clearly evident in the quality of their mumble chatter. Highlights of the morning seemed to surround Last Call, struggling to sweat out Friday night’s handle of bourbon, and questionably mistaking Dingo’s nickname for Dildo – this got the PAX in heaps of laughter, struggling to maintain exercise form, while he tried to explain himself. It was pointed out that you hear what you want to hear, or maybe that you interpret the world through the lens of your own experience. Either way, this got even better when an old dude on a bike rolled through the PAX and commented to Last Call that he liked watching him workout. There was a suggestion that Last Call might give the gentleman a nice little nip show the next time he lapped the lot, but LC declined. Turns out this is the kind of excellent humor is bound to happen at Rock&Roll which always starts with Morning Wood. Of course it was just Chaplain rubbing (I mean running) it out this morning. Overall, the PAX took the two new routines in stride, whether or not they were particularly liked, and YHC blessed them with a familiar little Dora to end the hour. With all that, YHC leaves you with a quote from Alexander Graham Bell to keep in mind:

“Concentrate all your thoughts upon the work in hand.

The Sun’s rays do not burn until brought to a focus.”

Announcements:

• Dingo provided an update on his missionary work, and invited the PAX to join a viewing party of the container lab which is being outfitted with instruments to make prosthetics. See links below:
• EVENT next Sat (8/20) – https://mailchi.mp/a2d605276f3a/come-and-see-prosthetic-container-lab-event-update-9159203. 
• Read more about their Mission Gate ministry here – https://www.missiongait.org/solomon-islands-profile

Prayer Requests:

• Heartburn healing of jaw
• Fresh Prince healing of leg
• Doublemint knee healing