Tag: Rock N Roll

An enthusiastic group of 10 at Rock N Roll this morning, including 2 FNG’s! Post workout polling indicated that a good time was had by all. Here is a brief summary for your viewing pleasure.

To the basketball courts for Warm-Up (extended version):

SSH’s Ukranian Soldiers, Bruce Lee Punches, Wilson’s Wife, HR Merkins, LBC’s, Alabama Prom Dates, Dead Man Hang.

Across the Court: Lunge Walks, Lt. Dans, Broad Jumps, Hero Broad Jumps, Appalachian Lunge Walks, Jumping Herpees, Forward Straddle Hops, Mummy Kicks, Mummy Bernies, Butt Kicks, High Knees. I may have missed a few

Exercise One: Indigenous People’s run. Man in the back does two burpees, then runs to the front. We made our way to the back of the park.

Exercise Two: Partner up for 20 partner leg tosses, 20 boxing cockroaches, 10 boo-ya merkins

Mosey to the Exercise equipment: Upper body circuit
5 pull ups, 10 burpees, 20 merkins, 30 dips, 40 monkey humpers.

To the Halfpipe:

On way down, crab walk. 75 Bobby Hurleys at the bottom. On the ascent: Reverse crab walk

To the dirt trail: Indigenous People’s Bear Crawl up the hill. Man in back does 10 SSH’s.

Back to the halfpipe:
Crab rolls down, 50 Copperhead Squats at bottom, WWII Bear Crawls on way up.

Mosey to the hill: Divide into 2 groups: One sprints up hill, other does ab exercises: Box Cutters, and Penguins were called by the PAX.

Back to the Flag for Names/Announcements/Prayer Requests

Florence took us out

Final thoughts: It was a great day welcoming Johnny Cage and Counterfeit into the group. Both have interesting backstories that they can tell you all about. They held their own! Amongst the many highlights of the day was Florence getting chastised by a dog walking Karen. Classic.

A dozen gluttons for gloom glory greeted the warm Spring sunrise with an hour of the best beatdown badassery this side of the James. A tribute to their Q’s pending intrepid voyage, the PAX pushed beyond the pain and stomped the sixty minute sweatfest, much to the amazement of all Rockwood onlookers. As follows:

The THANG:

WARMERAMA:

• Mosey to the BBall Court and circle up
• Welcome & Disclaimer
• Variable IC Reps to get the muscles warm top to bottom
• Review of the F3 Credo & Core Principals

COP #1:

• Line up for Indigenous People’s Run to the Tennis Courts, last man x3 Merkins then sprints to front
• Partner up for a BOOYAH LADDER
• Complete x10 Booyah Merkins, then P1 runs around tennis court perimeter while P2 remains for Chainsmokers. Then complete x9 Booyah Merkins, after which P2 runs while P1 remains, etc. All the way down to 1 Booyah Merkin. BOOYAH! 

COP #2:

• Line up on the long end of the fence
• INDIGENOUS INVERSION
• PAX line up on the fence with feet up on the chainlink, last man bearcrawls UNDER the arched legs to the front (in the gap between the arching PAX and the chainlink fence)
• Once all PAX made it through, the Q called a switch to incline plank on the chainlink, no more than 45 degrees, and all PAX passed through again

COP #3:

• Step out to the bottom of parking lot
• ASCENDING PARKING SPACE QUAD BURNOUT
• Broad Jump between spaces, stop at each line for Squats, escalating 1 –> 10
• Mosey up to the Pickleball Courts

COP #4:

• PICKLEBALL 50’s
• At each of the individual Pickleball courts, the PAX is given an exercise to complete – first man to x50 calls out, and PAX moves on to the next court 
• x8 courts completed with the next exercise called by the “winner” of the prior station (good job OC – you’re always a winner in my books!)

COP #5: 

• GRAB ASS – feat BS
• PAX gives chase to the designated man, first man to catch him calls an exercise and leads IC reps
• Twist: all movement via BERNIE SANDERS
• End at the big parking lot

COP #6: 

• PROSTITUTE 4-CORNERS
• x10 Ball-Dippers (2-ct)
• x20 WWII’s
• x30 LBC’s
• x40 SSH’s

Mosey BTTF for COT:

• Counterama # 12
• Namerama
• Announcerama (see Below)
• FLORENCE took the PAX out in a true BALL OF MAN around DTH for a hands on commissioning prayer

NMS:  Wow, the loving weight of a dozen men leaning onto YHC’s shoulders for a impactful prayer was truly moving. Thank you brothers for putting in an awesome effort for this morning’s beatdown, for your humor and encouragement, and for that powerful prayer. It has been an incredible honor to see our Rock&Roll band of brothers grow over the last year. Can’t wait to get back to ya’ll in May and see what new and wonderful things you have accomplished in the next two months. If you’re avoiding an earlier Saturday wake-up, it’s time to show HOUSE PARTY some love and join him for Morning Wood! If you haven’t Q’d yet, link up with FLORENCE and he’ll help you get ready and signed up. If you haven’t Q’d in a while, get back after it and be creative – make it hard and they will come! If you have a new idea, send it along to ROSIE to add onto the SOJ activity sheet. Or if you see something on the outline you want to be a part of, post to Diamond Billiards next Friday (3/10) and volunteer! Your personal growth will skyrocket when you invest yourself in serving and leading others – get after it! SYITG, DTH

Announcements (SEE SLACK!)

• Monday Satan’s Hill getting moved to Roundtree??? TBD start date
• Sunday 3/5/2023 – Galactosemia Run at New Market
• Friday 3/10/2023 – 2nd Friday SOJ HH  – Diamond Billiards

Prayer Requests:

• Prayers for DTH&Fam – safe travels and plenty of Kingdom impact

10 redwoods of the Southside met in a park on a cool Saturday morning for the finest beatdown Rosie could come up with on the fly. According to the many confused walkers in the park, this is what happened.

Mosey to the bball court for a randorama warmup that had the PAX trying to figure out the significance of the counts, hint, there was none. YHC was just tired of 10 or 20 of everything so why not mix in a 9 or 18 here and there. Burpees thrown into the warmup just for added fun. Mosey to the parking lot for a beast when a LIFO farmer showed up. Parking lot beast, with added fun with a hill on each end – merkins, jump squats, WWII, CDD, Monkey humpers, Freddies. Partner up for a Love lot? – one partner runs to the other end of both lots, the other travels by bear crawl, lunge, then Broad Jump burpees.

Mosey around the loop to find somewhere else on the string- parking lot Jack Webbs – 1:4 ratio merkins and arm raises up to 10-40. Repeato for Captain Thor – WWII and American Hammers. Apologies to Big Rig and maybe others for the poor instruction – single count AH. Enough time for a few burpees to close out the 60 minutes at the flag.

NMM

Tclaps to Florence for sticking it out and doing what he could, hope some of those things were hip pain friendly. Big Rig continues to impress by pre-rucking carrying his 3lb dbs along with the Ruck, he’s glad he left those in the car on the Jack Webbs. Hardywood rolled in LIFO after having to corral some animals before he left the house, life of an Amelia Farmer. Some pro tips being doled out during the Beast will give Heist an added boost soon. DTH is working his way to become an Instagram influencer- he’ll have to get an account on the IG first.

Announcements

• F3RVA working on ways to promote calendar events – ideas welcome
• Nancy Lopez – Galactosemia 5k Sunday 3/5
• DTH leaves on his mission next week – Prayers and well wishes to him and his family

We started with 4 PAX on a chilly, but clear morning. It was nice to have it light out for the start. We could even here some pickle ball being played in the distance. We made our way to the basketball court for warmup.

15 SSH IC

10 Don quyotes IC

10 Ukrainian soldiers IC

10 Imperial walkers IC

Hollow hold with arm circles 7 count then reverse and repeat

10 snow angels IC (i just started doing these, they are tougher than they sound) keep shoulder blades and legs off the ground.

5 merkins

Indian run to the west parking lot. Trailer does a Burpee and runs to the front.

We get to the parking lot and see El Chapin chasing us down in his Nissan.

He did some stretching while we did a round of Four Corners
25 oblique V ups left
25 oblique V ups right
75 jump squats
100 shoulder taps

El Chapin needed some gloves so we moseyed back to the parking lot and did some walking lunges and ball dippers

Worked over to the fence around the playground

Indigenous fence walkers. Trailer bear crawls to the front. This looked better on paper than it turned out.

Mosey over to the outside of the outfield fence of the baseball field

Indigenous WW2s w crab walk or bear crawl to the front until we run out of space

Mosey to the next field. DTH talked about his upcoming mission trip to New Guinea. Doing Burpees on the airplane and how he was looking forward to seeing how the F3 he started there was doing.

Chaplain’s Indigenous polesmokers w bear crawl to the front until we get to the light pole. There was an incline for most of these which made it even more challenging.

Mosey over to the West Parking Lot for a round of Man Killers counting down from 10 to 1. I messed up my count a couple of times on these.

Mosey to the concession area

30 chair dips then 30 stiletto squats

Repeato

Mosey back to the flag

Ab exercise Ring of fire

LBCs

Flutter kicks

Penguins or Heel touchers

Cross up mountain climbers (left knee to right elbow and vice versa)

Star crunches

Supermans

Hollow hold to Superman keep switching on my call for about 3 minutes

Did some stretching for about 3 minutes

Lots of Indigenous exercises, inspired by @Chaplain

Great group of guys on a beautiful morning! Shout out to @Doublemint, and @Footloose for rucking this morning at 6am and @HouseParty for Morning Wood at 630am.

Check Slack for announcements

15 warriors set out on a 5k journey with a variety of Sh*t in between. After a smooth bone crackling stretch job, mountain climbers and flutter kicks, we slid down to the monkey bars for some in-cadence pull-ups that only the strongest stayed in form. Along the 5k were random stops of intensity with merkins, diamond merkins, leg throws, flutter kicks, arm circles, apple pickers and more, all in count and in sync. Along the way we ran into Hector, a double respect FNG who almost passed out after a few minutes but refused to give up, showing good F3 spirit, at the end he earned his F3 name EL Chapin!

After a 1.4 mile run which is helping to keep myself accountable for the February challenge, I had a couple of minutes to recover. Then it was time to go. The main key for today: keep everybody warm and moving. I did not want to have the muscles get cold, keep them warm and let the heat build up. The warm-up: SSH, Helicopters, Don Quixote, Arm Circles, Copperhead squats, Merkins, LBCs and Flutter kicks.

You wanted away to get going and warm up: start out w/ 11s(WW2s and burpees) get that heart rate going especially burpees in this weather(yes I am a little insane but probably the best overall conditioning and strength exercise there is). After the 11s, a little mosey up to the swing area where we had the first triple check: Plank in and outs on the swings(10) with elevated heel squats plus plank touches each side to the tree. I have a few more ways with the swings to come on that but in due time :). Another short mosey and to the parking lot nearby

Dora time….this honestly has become one of my favorites just on the amount of work part. I am sure one day, I will create one that can be a full 45 minute or take up a good portion of the hour long session. 100 Merkins, 200 squats, 300 LBCs later with everyone putting in the work. Then it’s another little short mosey, time for the DTC(double triple check). So I give triple checks a name(like if we did 3, it would be the TTC etc. This one consisted of: a sprint down the steps, followed with 10 SSH, then sprint back up along with tricep dips and people’s chair. Another short mosey then time for another big round

25s…50s….75s…100s….25 Smurf Jacks, 50 Jump squats, 75 2-count Mountain Climbers, 100 2 count ski jumps over line. In between the 75 and 100, you had to bernie back and actually it felt good. Another short mosey then I wanted one final thing with time time so we did conveyor belts(plank position with moving to one side), with pull-ups added in . A few rounds of that, back to the flag for a final Ring of Fire

Count outs with names, announcements and prayers by YHC( a little coffee session over at Starbucks afterwards) and we were done. Enjoy your day, weekend and see you next time

13 Rock and Rollers (2 FNGs!) came out for another cool morning beat down. If they were hoping for less running after the Frozen triangle last week, they would be disappointed.

Warmarama
SSH IC x20
Don quyotes IC x10
Imperial walkers IC x10
Hollow hold while doing arm circles IC
Switch direction at 10
Add in and outs at 15
Continue to 25
Merkins IC x10

One person does broad jumps and Bernie Sanders back.
The other jumps a line in the parking lot

Mosey to the “this ain’t no picnic ” pavilion

Team up in 3s
1 person does Spiderman merkins at the pavilion while the other runs to relieve person doing WW2s at the archery area.

Switch to shoulder taps and heel touchers

Hit the trail @doozy style Bernie Sanders up the big hills

Stop and do 30 count of heels to heaven

Mosey to the next station

Split up
1 person does their choice of jerkins, australian rows, or pull ups
Timer Bernie Sanders to the white post to relieve the 3rd person doing Merkins
Each person does each exercise 3x

Mosey on down the trail
Stop and do 25 jump squats

Mosey to the next station

Each person does Everest mountain climbers on their own

Mosey back to the basketball court
Stretching on your own
Flutter kicks for a 100 count

Not sure how many miles we got in but I think it was maybe 1.75 miles.

Great to have not 1 but 2 FNGs
SOJ has really been growing since I started in August. Enjoyed talking with the PAX about the different options of AOs and workouts that we all have been doing.

Prayer requests
Florence’s youngest 2.0 (or would that be 2.1?) Has been fighting an illness, hope for a good full recovery
YHCs Mom is having a back surgery on Thursday, hoping that goes well.

Welcome to the FNGs Smithers, and Deep Dish! If you see them at your next post, ask them about how they got their name.

9 SOJ HIM’s took Rockwood Park to another level, with DTH co-opting two more Q’s into the mix tape of beatdown glory, as follows:

The THANG:

WARMERAMA:

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

COP #1:

• Mosey to the dog park and toss the Q to HOUSE PARTY!
• HP moseyed the PAX to the end of the Dog Park and circled up for x10 Ukranian Soldiers IC
• HP led the PAX slowly progressing the length of the Dog Park with escalating WWII ‘s for each fence post (every 8 feet) and bear crawl between
• After 18 stops (about half way) HP called an Audible to complete the length of fence with x5 WWII at each stop
• Total WWII was 281 !!!! BOOM 

COP #2:

• DTH resumed Q and the PAX moseyed up to the large center lot
• CATERPILLAR the length of the lot – PAX line up in plank, last man box jumps PAX to end and drops to plank, etc
• Mosey to the next lot
• Traverse lot via SHE HATE ME – 20 lunges, stop for x10 Groiners and x10 Merkins, repeato to the end

COP #3:

• Bernie down to the end of the lot then mosey to the workout station in the woods
• Toss the Q to MCRIB, who called a DORA
• Partner up for:
• x50 pull-ups
• x100 merkins
• x200 LBC’s
• Moving partner runs out to Garden and back
• McRib led the PAX back to the main lot where the pax completed a 75% sprint and x5 Burpees

COP #4:

• DTH eesumed Q and the PAX moseyed to the playground:
• TRIPLE CHECK:
• P1 – Swing Pumps
• P2 – Dying Boxing Cockroaches
• P3 – Catching the Cockroach fists

Mosey BTTF for COT:

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

NMS:  The character of a man develops in the disciplines and consistency he maintains, particularly where it serves others. YHC has been increasingly impressed with the Rock&Roll PAX, and it is always a pleasure to lead these warriors – they NEVER complain about how hard the workouts are! If anything they embrace the suck and lean in for more. YHC was also honored to have guest Q’s House Party and McRib step up to each lead a segment of the beatdown today, and man they BROUGH IT! Not sure YHC has ever (or plans to ever again) do that many WWII’s within a single COP! Thanks for permitting me the honor to lead gentlemen. SYITG, DTH

Announcements:

• See Slack SOJ Channel for pinned calendar of activities, but next weekend is the Frozen Triangle, and Rosie is requesting a HC for those planning to attend
• McRib is playing music tonight 5-8pm at the Red Rooster Brewery
• Please update your Slack profile with emergency contact information

In the back of my mind….I knew the day would come to get out there, knock a Q out and now that I have one under my belt, I want to do more. Here’s the breakdown of today and if you missed it and wanted to come(don’t worry, another opportunity will happen soon).

Started out with the warm-up: 20 SSH, 10 Don Quixotes, Imperial Walkers, Ukrainian Soldiers, Cherry Pickers, then to the ground for Merkins, LBCs, and ending with some Alabama Prom Dates. A little mosey over to one of the many lots and it was truly time to get rolling.

First part: 11s(a combination of Groiners and WW2s(10-1, 9-2, etc)

A little rest then over to the area near the fields for a triple check: runs up the stairs or side hills with tricep dips and scrunchy frogs as the missing parts.

A short pause: then over to the field for a Loreine(40s). Monkey Humpers with plank jacks(30-10, 20-20, 10-30)

A short mosey, then onto a Dora(in this case Mega Dora) 100 merkins, 200 squats, 300 supermans, 400 toe taps(now what ended up happening is the supermans were cut to 250 cause they will work not only your back but the core and areas you aren’t used to using)

A mosey, then some walking lunges and finally coming to the end with a little Burpee madness(regular, Leonidas(2 merkins) 3 merkins, bodybuilders and bodybuilders/lieutenant dan combo. A few of us did some side shuffles down each of the lot, a little mosey back then the hour was up. Scary part is I know harder ones that you will see one day

A few announcements: Welcome aboard to Purple Rain(courtesy of Heist). Poor guy will be feeling this later and tomorrow. Highlights from last night’s meetings over at Diamond Billards, Posh and Shank getting ready for the first Bermuda Triangle on Tuesday(I will be there). Frozen Triangle coming up 1/21/23 help in any way possible(I am sure I can come up with a good 15-20 minute workout). YHC led us out in a short prayer, a few of us joined up at Starbucks. Enjoy your day, rest up I will see everyone soon