Tag: Rock N Roll

18 warriors rose to greet the dawn of a new day. According to legend and Twitter’s Trust and Safety Review Board it went a little something like this.

COP: 40 SSH, 30 HRM, 20 FC, 20 LBC, 20 AHAC, 1 Arm Circle and that was too many.

Exercise #1: 5 Rounds 10 EZ Burpee (burpee + Lt. Dan) + short run to pavilion and back.

Exercise #2: 5 Rounds 20 Super Sit Up (combo of WW2 + scissor kick + Don Quiote) + short run

Exercise #3: 5 Rounds 10 Kracken Burpee (burpee + 3 hand release merkins) + short run

Mosey back to the flack for 5MOM. American hammers, hand release merkins and 1 min plank.

Moleskin: The. Pax. Brought. It. This was designed to push, pull and challenge the pax. The modified burpees were no match for the fearless warriors. The nature center and accompanying trails make this one of the best AOs around. If you haven’t hit a Rock N Roll workout, get it done!

NMS: Welcome Melville! He was named by Machismo for something about Moby Dick or that hot dolphin trainer from Free Willy. If we went down that thread I don’t know how in the hell we did not name him Blow Hole. Any way, welcome Melville.

Activities/ Mixers / Missed Connections: Gomer is pretending it’s 1991 for some soccer game or something with some bar hopping. Speaking of soccer, YHC has watched some futbol and I learned something new. A) You can tie B) I haven’t seen that many floppers since I went to that assisted living nudist camp.

Northern Invasion – Join the fellas from F3 The Capital at Hardywood West Creek from 1-4.

12 Days of Christmas 12/20: Now in it’s 7th inaugural annual tradition. This is an F3 RVA classic. Join your old pal Rosie at No Toll. Another fun fact. No one talks about Rudolph’s brother Kyle The Brown Nosed Reindeer. Turns out he could fly just as fast as Rudolph but was terrible at stopping.

HDHH – 12/21 Final Gravity. Keep an eye out for Lockjaw and the liberal MILFs from the northside.

The Epiphany/SOJ Conference of Success on January 6th: I mean good lord, Rosie is all over the place and we are all better for it. He’ll be leading a strategy and growth session for the SOJ crew on January 6th, which also happens to be the Epiphany. Details coming.

Frozen Triangle: If you know, you know. CSAUP. See Rosie. 1/21/23

5 bootcampers and 1 rucker made it to R&R for some wet and wonderful fresh air according to the squirrels this is what happened.

mosey to the first covered picnic area for COP

DQ’s, Deadman Hangs, Helicopters, Imperial Walkers, American Hammers, LBC’s

Stay under cover and start with 25 Incline merkins then 25 dips on the benches, 20 IM’s – 20 Dips, 15 IM’s-15 Dips, 10 IM’s-10 Dips, 5 IM’s-5 Dips

Mosey down the road to the next parking lot Lunge 1/3rd of the way down the length, Deep squat box jumps 1/3rd, Backwards lunge the last 3rd – Reverso

Mosey onto the trail every hill up Bernie, mosey down hill, do various exercises at the bottoms and some at the tops

Found one spot that YHC nicknamed the halfpipe where we Bernied up with squats at the top, Mosey down with Ball Dippers at the bottom X2

Mosey back to the flag

How much further is it to the end of this trial? We’ve been running a while and HP had an unexpected run with Rosie yesterday. If we keep this up we will have to sign HP up for the Richmond Half next November.

Finally made it BTTF about 5 minutes late but we’ll call that extra credit

Numbers / Names Mudslide took us out

NMS: Most definitely YHC did not plan to do so much running today. YHC thought the loop was a loop within the larger trail but we ended up putting in a lot of miles for sure. My apologies to House Party who was the only not so usual runner in the group.

9 strong at Rock N Roll this morning, including another victim of Florence’s game day recruiting efforts. A brief summary for your viewing pleasure:

Mosey to the tennis court for Warmarama:
Side Straddle Hops, Mummy Kicks, Helicopters, Apple Bottom Poppers, Hillbillies, Alabama Prom Dates.

AND Super Mario Jumps, Karoake x 2, Lunge Walks, Bernie Sanders, Forward Straddle Hops, Appalachian Lunge Walks – all across the tennis courts.

Exercise One: Four Corners (Prostitute) – all Merkins
10 x Diamond Merkins
20 x Hand Release Merkins
30 x Merkins
40 x Werkins

According to Ponch’s calculations: 300 total. Felt like more!

Exercise Two: Running Ab tour. PAX ran one of the wooded loops, stopping at various locations for escalating ab exercises:
20 WWII’s, 25 American Hammers, 30 Flutter Kicks, 35 Mountain Climbers, 40 side touches, 45 LBC’s, 50 Lazy Boys. Might have mixed a couple of those up.

Exercise Three: Parking Lot Gassers
Round 1: 30 jump squats, sprint, jog back
Round 2: 50 calf raises, sprint, jog back
Round 3: 25 Lt. Dan’s, sprint, jog back
Round 4: 50 copperhead squats, sprint, jog back

Back to the flag for Numbers/Names/Announcements

YHC took us out

Final thoughts: It was great welcoming Bobby Boucher into the group! He had made the mistake of walking by us during the 4 corners and was lured in by Florence. Much respect for jumping right in and finishing the workout. I will let him tell you about the nickname. Keep posting! Glad to see Shank coming back out for the second straight week. Strong work by all today.

6 regulars and 1 FNG gathered for a chilly start to the day at R&R and at 7:00 YHC had to start moving before my feet stuck to the cold ground.

Mosey around to the back parking lot for COP and brief explanation to our FNG the core principles and tell him he can’t sue anyone if he gets hurt

Mosey to the large circle that goes around the park for an increasing / decreasing jog around. First stop 20 WWII’s, second stop 20 WWII’s – 30 American Hammers, third stop 20 WWII’s – 30 American Hammers – 40 Jump Squats, fourth stop 50 SSH’s then back down starting with SSH’s and at each stop drop off each exercise until the last stop is only the 20 WWII’s

Mosey to the concession stand for what Ponch named the dip, dip row boat. PAX sits in a line on the ground with the last person doing dips on the bench while everyone else rows the boat on both sides, timer is the guy in the boat gets out and runs to the stop sign and back. Runner replaces the dipper and everyone in the boat moves forwards.

Wall sits with some Hoedowns added in

Mosey walk to the corner of the lot for a quick four corners

10 – Ball dippers, 20 – Smurf Jacks, 30 – Calf Raises, 40 – Squats

Wall sits

Mosey BTTF for a ring of fire of your choice either you’re sitting in a Not So Lazy Boy or a Plank position. 20 of the exercise of your choice

Numbers / Names Chaplain took us out

NMS:

Welcome aboard to our new FNG, Shank. Posh and Shank have committed to starting a new OA in Petersburg to start after the new year 1/2/23 on Tuesdays, YHC will be making the trip south for a couple month to help get this new AO off the ground. Posh will be the Site Q for this new AO (meeting place TBD) stay tuned for F3’s growth south of southside.

12 guys made it out on a bright Saturday morning. Plus a cameo from Doublemint. Much lighter than it has been due to the time change.

Start in the basketball court

20 Side strattle hops
10 Ukrainian soldiers
10 don quyotes
10 Imperial walkers
15 little circles palms up
15 big circles palms down
10 merkins
15 LBCs

Mosey to the tennis courts
Four corners
Benches at each station
Disperse into groups at each bench

Someone uses each bench to do 12 step ups
All others do Broad jumps front and back and side to side
Keep doing this untl everyone has done 12 step ups

1st 4 corners
10 burpees

30 Freddy Mercuries

10 merkins

40 bicycles

2nd
15 burpees

30 crunchy frogs

15 merkins

25 leg raises w heels to heaven

Everyone does 10 supermans to make sure our stomachs are equally wet

3rd
15 burpees

30 heel touchers

15 merkins

25 World war 2s

4th
15 burpees

15 standard merkins

15 left oblique v ups

15 right oblique v ups

Everyone does 15 supermans

Mosey over to picnic tables in center parking lot
15 chair dips
15 jump squats

20 chair dips
20 side straddle hops

25 chair dips
25 Skaters

Mosey over to the concession stand
Team up
Balls to the wall plank
Other person bear crawls down the hill and Bernie Sanders backwards up the hill 3 times

Run around parking lot 25, 50, 75, 100% each section

Run to power tower and back increasing by 25% until to 100%

Mosey back to basketball courts
Merkins to fail
Leg flutters 20 count IC
Plank for 1 minute
Don quyotes 10 count IC
Stretch

Side shuffles to vehicles

YHC took the Rock N Roll Q as part of the DaVille takeover. I was also motivated to catch up on the merkin challenge.

• COP
  • Parking lot tracers
  • SSHs
  • Imperial walkers
  • Don Quixotes
  • Arm circles
  • Cherry pickers
  • Shoulder taps
  • Trunk twists
  • Hand release merkins
  • LBCs
• 11s
  • merkins and WWIIs
• Mosey to big parking lot
  • Starting on a parking lot line, lunge 2 spaces do a squat, lunge back 1 space do a squat
  • Rinse and repeat until end of parking lot
• 7 of Diamonds
  • R1 – 7x merkins
  • R2 – 14x flutterkicks
  • R3 – 21x merkins
  • R4 – 28x SSHs
• Mosey to pull-up bar/dip bar area
  • 2 rounds of exercise stations, with a runner being the timer
• Native American run back to starting parking lot with 1x burpees for end runner
• 3 corners
  • C1 – 10x merkins
  • C2 – 10x merkins + 20 squats
  • C3 – 10x merkins + 20 squats + 30 LBCs
• 3 minutes of stretching
• COT and Florence took us out
• Notes:
  • Rock N Roll is a great AO and the PAX was awesome
  • Hard work was put in by all
  • Thank you for letting me lead gents!

3 regular (ly) dressed trick or treaters and 1 fully decked out in his anima costume visited RnR this morning to see what Doozy had prepared. YHC had to admit right out of the gate that there was no plan this morning, it was going to just have to come out of his sick and twisted head.

Mosey to the tennis courts for COP

DQ’s, Dead Man Hangs, Helicopters, Imperial Walkers, LBC’s, American Hammers

To the corner for 4 corners prostitute 10 – WWII, 20 – Jump Squats, 30 – LBC’s, 40 – Calf Raises

Reverso (direction) 10 – 2 count Ball Dippers, 20 – 2 count American Hammers, 30 – squats, 40 – LBC’s

Chaplain was having a hard time fully committing to the Prostitute and kept trying to make it a regular 4 corners

Mosey a long way to the stairs by the concession stand

Partner up – Partner 1 does exercises while partner 2 runs up the stairs around the building and back – Dips, Step ups and Box Jumps

Mosey to the parking lot (because Chaplain asked for it) 4 corners regular

Corner 1 – 20 WWII, Corner 2 – 30 Squat Jumps, Corner 4 – 40 single count American Hammers, Corner 4 – 50 – Lt Dans

Mosey to the end line of the parking lot (somewhat of a beast but not really) run about 1/4 of the way do 10 of called exercise, run to the 1/2 repeto, run to the 3/4 repeto, run to end turn around repeto on the way back. Exercises where your choice WWII or Merkins, second wave Smerf Jacks

Mosey to the next lot full sprint from end line to end line

Mosey back towards the flag, YHC did not realize they had removed the rails when they re-did the parking lot

BTTF time for ring of fire your choice Plank position or Lazy Boy, if you chose plank, when its your turn you do 20 Merkins of your choice. If you chose Lazy Boy you do Ab work of your choice

Numbers / Names Chaplain took us out

Beer Mile tonight see Face Plant for details

NMS:

YHC really did try to think of a good way to make this a Halloween workout but was having trouble getting in the spirit. YHC’s kids are all aging out of the Halloween experience. The M and I will still sit out front in the driveway this year handing out lots of candy / beer (age appropriate) and Posey will head out with friends for some candy but will most likely end up playing X-Box or Play Station. Next year will probably be the harder year because Posey will more than likely not dress up and it will be a year of lasts with our middle child.

6 of SOJ’s finest at Rock N Roll on this chilly morning! We ran, we bootcamped, and most importantly; we had a great time. Here is a brief summary for your viewing pleasure.

Mosey the tennis courts for Warm Up:
SSH’s, Ukranian Soldiers, Cherry Pickers, Mummy Kicks, Dead Man Hang, LBC’s, Side LBC’s, Alternating Shoulder Taps
AND Butt Kicks, High Knees, Karoake x2, Mario Jumps, Bernie Sanders, Lunge Walks, Broad Jumps, Striders (x4) – all across the two tennis courts

Mosey to parking Lot for Exercise One:
PAX ran across the three large parking lots, stopping at 4 different stations for exercises, then ran back.
Circuit One: 25 Merkins, 50 plank jacks, 75 Mountain Climbers, 100 SSH’s
Circuit Two: 25 WWII’s, 50 Flutter Kicks, 75 Alabama Prom Dates, 100 LBC’s
Circuit Three: 25 Lt. Dans, 50 Jump Squats, 75 calf raises, 100 Monkey Humpers
Bonus Circuit Four (PAX choice): 25 Merkins, 50 Imperial Walkers, 75 LBC’s, 100 Raise the Roofs

Mosey back to the flag for 2 minutes of Broga.

Numbers/Names/Announcements/Prayer Requests

House Party took us out

Final Thoughts: Great work by all pushing through! YHC had a bunch of other stuff planned, but the circuits proved to be very time consuming. Surprisingly, the PAX chose Circuit Four as opposed to “Burpees and Hills.” Great to see Doublemint out this morning hot steppin’ and loosing up that leg. Hope to see him getting back into some workouts over the next few months. Continued prayers for House Party as he is taking in 2 grandchildren (age 2 and 4), and is in need of winter clothing, toys, and other items. Strong effort, as always by McRib, Ponch, and Mudslide.

Have a great weekend!

11 truth seekers posted ready for the Ponch VQ. No FNG would arrive on this beatdown cause they heard this one would not be for the faint of heart. Ready, in-Cadence GO!!!!! Merkins, Arm Circles, Flutter kicks, Merkins, Leg-lifts, apple pickers then off for a stroll around the park. Airborne Daddy gonna take a little trip, mission uncertain, destination unknown and “My Granny” came along as well. That was just round 1, by the end, we toasted to the brotherhood. Im still sore from that beatdown two days later.

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