Tag: Rock N Roll

8 Strong brothers and a random stranger that was looking to join in came to see what Doozy had cooked up on the books today.

7:00 and 8 PAX mosey to the tennis courts for COP

DQ’s, Helicopters, Russian Soldiers, LBC’s, Merkins

Mosey to the rails

Dips, Incline Merkins and Step ups as we pass to the back parking lot

Circle up for a few sets of 21’s SSH’s IC until 3 PAX silent counts to themselves until 21 PAX must all end together or a punishment is handed out. 10 sets completed.

Mosey to the closer parking lot (long) 4 corners prostitute style 10 Merkins, 20 American Hammers, 30 Squats, 40 Calf Raises (20 in and 20 out)

Mosey back to the flag

Numbers / Names Juan took us out

NMS:

Awesome, to be mid beatdown and have a FNG ask if he can join in. Please welcome Outage to the PAX if you see him out in the Gloom. YHC had planned a special beatdown for this morning, one in which YHC would have to carry a winky because of all the exercises that he had pulled from the Exicon and of which he had never done 30% of. That plan was discarded when YHC realized during the COP that he would never remember the new (to him) exercises. There is a way that seams right to a man, but its end is the way to death. Prov. 14:12 (let go and let God) Go out into to the world and let your light shine brothers.

A dozen mighty warriors attacked Rock N Roll on this humid foggy morning where it was 70 and sunny only between 7-8am. According to the Chesterfield County Parks and Recreation workers, the following may have occurred:

Mosey to an upper parking lot near baseball fields for COP:

Deadman Hang, Helicopters, DQ’s, Copperhead Squats, Ukranian Soldiers, Suzanne Somers L, Scorpion Kicks, Suzanne Somers R, LBC’s, Merkins

Compounding Four Corners (Fan Favorite):

Corner 1: 10 Hand-Release Merkins

Corner 2: add 20 Squats

Corner 3: add 30 2-ct Flutter Kicks

Corner 4: add 40 Monkey Humpers

Al Gore-a-rama

Partner up for PLT’s: 2 x 20 reps each partner

Line up and complete three runs:

75 yards at 50%

75 yards at 75%

75 yards at 100%

Mosey to nice grass strip beside dog park for:

Triple Check:

Partner 1: Carolina Dry Docks

Partner 2: Lt. Dans

Partner 3 (timer) Murder Bunny to cone and back (well received)

3 Rounds

Staying on Grassy Strip, form 3 teams of 4 for:

Tug-O-War!! Round Robin Tourney

Team Morning Wood: 1st Place

Team Daisies: 2nd Place

Team Rock-N-Roll: Honorable Mention 🙂

Form 2 teams of 6 for a couple more pulls of the rope.

Deposit new coupons for the AO at the secret coupon stash that Florence will tell future Q’s about.

Mosey back towards the Shovel Flags and stop at wooden guard rails for:

15 x Dips, 15 x Incline Merkins, 15 x Decline Merkins

10 x Dips, 10 x Incline Merkins, 10 x Decline Merkins

5 x Dips, 5 x Incline Merkins, 5 x Decline Merkins

Mosey to the flags and circle up for Mary:

Heels to Heaven, Rosalitas, WW2’s, Flutter Kicks, SSH’s, Mountain Climbers, APD’s, Diamond Merkins, others, Burpees

Numbers, Names, Announcements, and YHC took us out!

Coffeeteria

NMS:

What a morning to meet some new PAX! YHC committed a cardinal F3 sin this morning by Q’ing an AO YHC has never posted to. But these things happen during a Takeover week. T-Claps to Florence for growing this AO and trying to recruit every male(?) that is at the park on Saturday mornings! Tug-O-War was a blast, Murder Bunnies were not! Welcome to FNG Finkle! Finkle is Ozark’s grown 2.0 and was a place kicker at the University of North Ohio Polar Bears. Welcome back to Seadoo who has been adjusting to his new baby. We will see more of him in the near future.

Thanks for unknowingly welcoming YHC to Rock N Roll. Last Call was sure excited to have YHC for 3 Q’s this week and Florence had YHC for 2. First Watch has graciously donated 10 of their heavy blocks to the Rock N Roll AO. Don’t let the Parks and Rec workers take them!

Now, Tuckahoe Takeover is officially over. Fun week! Next we have an SOJ Takeover coming in June. No way it can be run as efficiently as Tuckahoe’s, but will still be fun.

Enjoyed it, men and way to work hard!

SYITG!

Kubota

Leaving the darkness of sloth in the dust, ten mighty warriors embraced the misty gloom of Rockwood Park to join the heavenly song of triumph over the flesh. With two awesome FNG’s swelling the ranks, DTH provided a nice tour-de-AO with a bit of F3 theology thrown in the mix. 

The THANG:

WARMERAMA:

• Moseycises around parking lot and circle up at the Basketball Court
• F3 Welcome, Review of the Core Principles, and Disclaimer
• Variable IC Reps top to bottom

COP #1:

• Mosey out to the liter loop road and line up for a Bataan Death March – Indigenous People Style, except PAX lunge while last Burpees x5 before running to front, continued until completed by all 10 PAX

COP #2:

• Mosey to Large Parking lot & circle up for a Pusherama Drill
• Q calls type of Merkin, PAX complete x5 reps on Q’s call of Down/Up 
• Werkins, Ranger, Chuck Norris, Dive-bomber, Staggered (ea side), & Carolina Dry-docks

COP #3:

• Mosey loop around lot to Big Center lot
• 50’s:  Q calls an exercise, 1st PAX to complete x50 reps calls out, group runs across lot to other side where new exercise is called and x50 reps completed.
• Flutter Kicks (2-ct), Incline merkins, American Hammers (2-ct), Monkey Humpers, and one other…

COP #4:

• Continue Mosey around the outer loop
• Detour into small lot for a Bearmuda Triangle – PAX bearcrawl between three corners, completing x20 LBC’s at each corner

COP #5:

• Mosey back out along the outer loop then detour in another small lot to circle up for Guantanamo – PAX on their six holding legs 6”, then each man jumps up in turn to Lift legs up and/or slap them down. Two rounds completed.

COP #6:

• Continue Mosey around outer loop and Detour in third small lot for a Burpee&Groiner Escalator – increase in burpees from 1-5, while also increasing Groiners per burpee (so by the end ot was 5 burpees each with 5 Groiners)

COP #7:

• Mosey around to parking lot at Tennis Courts, and Broad Jump from bottom to top, stopping every 3rd parking line to complete x10 2-ct Mtn Climbers

Mosey BTTF:

• SNUFF hooked the PAX up with some deep breathing mindfulness

COT:

• Counterama # 10
• WELCOME FNG’s!
• Namerama
• Announcerama (see Comments)
• YHC took the PAX out in Prayer

NMS:  This Rock&Roll AO is on FIRE with all the FNG’s coming out – big kudos to Florence igniting the AO. Was really enjoyable introducing F3 to Heartburn (works in endoscopy) and Van Damme (enjoys Muay Thai). These guys brought some AWESOME energy to the PAX this morning and look forward to seeing them back out more! Also super encouraging to see House Party, Floppy Disc, Rev and Ponch diving into the F3 deep end with regular posts – keep it up fellas!!! We are stronger together, and this AO has so much more growth to come! It was a pleasure to lead and serve you guys. SYITG, DTG

5 Head Bangers played air guitar at Rock N Roll today including an FNG. Here was the view from the Mosh Pit :

Warmarama on basketball court : 20 SSH IC, 10 Don Q’s IC, 10 Cherry Pickers IC, 10 Ukrainian Soldiers IC, 10 Imperial Walkers IC, 10 Merkins IC

THE THANG :

Mosey to tennis courts

Squat Jump Holds (do Squat Jumps counting down from 10 to 1 then hold Al Gore in helix counting down from 10 to 1. Repeato with 9 seconds, 8 seconds etc down to 1 seconds. Hold the last Al Gore for 10 seconds for the burn)

The Gross : Pick 12 exercises, do 12 reps of each. 12×12=144 which is a Gross (We did Freddie Mercuries DOUBLE COUNT, Merkins, Ball Dippers DOUBLE COUNT, Flutters IC, Burpees, Lt Dans, Carolina Dry Docks, Hello Dollies IC, Merkins, Squat Jumps, WWII’s, SSH)

Mosey to parking lot behind playground

Quarter Pounder – Sprint 25 yards and Do 25 merkins, Bernie Sanders back to start. Sprint 50 yards and do 50 squats, Bernie back to start. Sprint 75 yards and do 75 DOUBLE COUNT Mountain Climbers, Bernie back to start. Sprint 100 yards and do 100 SSH, Bernie back to start.

Mosey to hill in between baseball fields

Triple Nickel : Start at bottom of the hill, run to top and complete 5xcalled exercise, run to bottom and complete 5xcalled exercise, 5 repetitions (5/5/5=Triple Nickel). The exercise we did was Burpees. 

Mosey to nature center, take a left and lunge walk down to the gate

Mosey down trail, take a left then head back to parking lot and mosey BTTF

6MOM : 60 LBC’s IC, 60 WWII’s IC

DONE

Numberama

Namerama

COT : Continued prayers for Lab Rat and TryHard’s sister Elisabeth as they go through chemo; Prayers for Gypsy and his upcoming heart surgery May 16; Bone Thugs is enjoying his new job and adjusting to the new transition

YHC took us out in prayer

NMMS : Welcome David Stefano now named Rev. Very encouraging and spiritual guy who’s been leading a similar workout to F3 at Rockwood with a couple of his friends.  He decided he wanted to join us. One of his friends named Tony will be joining us next week. And YHC recruited another prospective FNG named Cecil walking around the park who has been interested as he’s watched us each week. He gave an HC to come next week. It’s awesome watching this AO grow and bring out the Rockwood community. A lot of diversity in the area which is exciting. Seize the day Brothers and keep bringing those Sad Clowns out to all our AO’s!

7 Men of wonder gathered on the grounds of Rockwood park and according to the travel baseball teams here is what was seen.

COP

In the far lot

DQ’s, Helicopters, Tempo Squats, Imperial Walkers, Dead Man Hangs and Merkins

The string bag on YHC’s back gave the mysterious feel to the air. Once the contents where reveled a wonder came over the PAX of “frisbees? how hard could this be”. It was then the YHC told the PAX about our burpee golf game for the day. Each HIM gets a frisbee and rights their name “never your hospital name, you know who you are” (Nate, Who’s Nate). YHC picks a target and each HIM will do a Burpee for the number of shot that they are on. For instance if its your third shot, you must do 3 Burpees before you can run to get your next shot. If your frisbee is caught in the air, the one who threw it must do an additional 5 burpees. If the one who tried to catch it hits the frisbee but fails to complete the catch they must do the 5 Burpees. PAX ended up playing about 9 – 10 holes before they started looking like they where Burpee’ed out.

Mosey to the far corner

The good news is we will not do any more Burpees the bad news is we have a lot of time left and a highly motivated Q. An ab only 4 corners Prostitute is called and away we went the lot was bigger than some of the PAX would have liked to run so YHC modified the field to 3/4s the size. Corner 1 – 10 Hello Dollies, Corner 2 – 20 Rosalitas, Corner 3 – Scrunchy Frogs, Corner 4 – American Hammers. As the 6 was on their way back from the 4th Corner time was called.

BTTF

Back a little early so 20 WWII in cadence and 20 Big Boy Sit Ups OYO (Last Call noted a Big Boy sit up is really a Burpee in reverse).

Numbers / Names Juanita took us out

NMS:

YHC has 12 cheep Wal Mart frisbees that do not fly well at all. YHC has done this at the Forge in the past and it was just as much fun this time. At minimum we did between 40 – 50 Burpees today but most of the PAX took more than 5 shots to make it to the next hole and several of us had to do 5 extra penalty Burpees.

10 studs from south of the river, including an FNG, got together for another epic Rock N Roll beatdown. The running was minimal, but we maxed out on 1990’s pop culture references. The following is a brief summary for your viewing pleasure:

Walking warm-up that included Helicopters, Arm Circles, Ukranian Soldiers, Hoppin’ Hillbillies, High Knees, Butt-Kicks, Karaoke x 2. Mixed in some Hand Release Merkins and LBC’s.

Exercise One: Mosey to flag for coupon retrieval.

Circuit with various exercises. One man lunge walks halfway around the circle, then runs. Rotate to the next station.
Exercises included: Sumo Squats with big kettle bell, Upright row with kettle bell, WWII sit ups w/medicine ball, Derkins, Jerkins, Burpees, Dips, Jump Squats, Flutter Kicks. Everyone did each station.

Mosey to the basketball court for Jumping Herpes – out and back.

To the baseball field: Partner up. One man runs to 1st base for 20 Merkins and back. Partner does pole smokers. Repeato to second and third base.

In the back parking lot: Bear Crawl to the sign.

To the lower baseball field. Same pattern as above, but at the bases do 20 WWII sit-ups. Partner does Heels to Heaven.

Monkey Humper Ring of Fire w/10 Merkins each.

Lt. Dan Walk back to home plate. Did some planking.

Mosey back to the flag for 1 minute of Apple Bottom Poppers.

Numbers/Names/Announcements

Hardywood took us out with some inspirational words.

Final thoughts: Great work by all of the PAX today. Welcome House Party! He lives in the area and had been working out solo at the park. Florence talked to him about our group last week. Also, shout out to Floppy Disk for posting on consecutive weeks. Wild mumble chatter today, including a Zima reference that inspired my backblast title. For additional insight on this workout, check out Last Call’s MySpace page.

Have a great Easter!

8 Metal Heads posted at today’s concert at Rock N Roll. According to the groupies, here’s what happened :

Slaughter Started bear crawl from parking lot to basketball court

Warmarama : 20 SSH IC, 10 Don Q’s IC, 10 Cherry Pickers IC, 10 Ukrainian Soldiers IC, 10 Imperial Walkers IC, 10 Merkins IC

THE THANG:

Mosey to playground and curb crawl from end to the other

Mosey to parking lot behind playground 

Hightower – 

F3 Myrtle Beach SC lost Jacob “Hightower” Hancher as he was serving as a Myrtle Beach Police Officer. EOW: 10/03/20. They dedicated this workout to honor him. It’s based on this Bible Verse: Matthew 5:9 Blessed are the peacemakers, for they will be called children of God. So – 5 Exercises – 9 reps each. 1) Burpees 2)Bodybuilders – burpee with Plank jack 3)Triple Merkin Burpees – burpee with 3 hand release merkins 4)Triple Jump Squat Burpees – burpee with 3 jump squats 5)Combine all previous variations together – Triple Merkin Triple Jump Squat Bodybuilders – burpee with 3 hand release merkins, plank jack, and 3 jump squats

Mosey to grass hill where the steps are going to baseball fields

1 of each animal movement going up hill with a mosey back down : front facing crab walk, crawl bear, backwards facing crab walk, bear crawl, frog jumps (broad jumps), murder bunny without the cindy, murder gorrilla facing right, murder gorilla facing left (this is a sideways gorilla like movement invented by Chaplain)

Mosey to wood poles behind baseball fields and do 32 pole smokers for YHC turning 32 today 

Mosey to nature center, take a left and do lunge walks down the trail until you reach the gate 

Mosey to parking lot in front of baseball fields (During the mosey, Speedo sets the pace with a walk while other PAX run to the bridge back and forth until Speedo reaches the bridge)

4 corners on parking lot : exercises – 10 Ball Dippers DOUBLE COUNT, 20 Lt Dans, 30 merkins, 40 LBC’s

Mosey back to parking lot where Ole Glory is planted 

32 incline merkins on wood railing

Mosey to basketball court

4 corners with animal movements between corners : bear crawl to 1st corner and do 10 merkins, front facing crab walk to 2nd corner and do 20 crab cakes DOUBLE COUNT, murder bunny to 3rd corner and do 30 groiners, lunge walk to 4Th corner and do 40 SSH

COP : 50 WWII’s IC, 50 LBC’s IC, 30 seconds of flutters

DONE

Numberama

Namerama 

COT : ongoing prayers for TryHard’s sister Elisabeth specifically for the right chemo treatment to be chosen and a miraculous speedy recovery ; Newly named PAX Dingo is working on an amazing cause shipping containers of prosthetic limbs to amputees in Southeast Asia’s islands ; Chaplain’s inaugural kettlebell Sunday evening workout starts tomorrow at West End Assembly of God from 6:30 pm to 7:15 pm ; prayers for Fugitive’s new phase of life dealing with a walking baby constantly keeping him on edge 

NMMS : Speedo returned to F3 for the first time since IPC in 2020. He’s been dealing with a nagging ankle injury due to a foot complication he’s had his whole life. Great to see him and welcome 2 FNG’s today including TryHard’s friend Floppy Disk and YHC’s neighbor Jiffy Lube. Great 2nd F at Southern Taste Diner afterwards. Good luck to Doozy and all those running Petersburg Half Marathon. Safe travels to all those out of town. 

Seven HIMs hit up Rockwood Park for this week’s edition of Rock n Roll. Here’s what went down…

COP:

SSHs, DQs, Cherry Pickers, Ukrainian Soldiers, Dead man hang, Tricep presses, LBCs

Mosey to parking lot

Hindenburg BLIMPS:

This one surprisingly took a while. Six rounds of exercises. At each corner of the parking lot perform exercise.

10 Burpees, 15 Lunges (each leg), 20 Imperial Walkers, 25 Merkins, 30 Plank jacks, 35 Squats

Long mosey to trail.

Partner up. From starting position on the trail, partner 1 runs to trail opening and back while partner 2 bear crawls. Switch up. After that, change it up to crab walk forward, polar bear crawl, and crap walk backward. PAX crushed this one quickly so we did it twice.

Mosey to another parking lot for one round of Bearpees. Cross parking lot by performing 4 bear crawl paces followed by a burpee.

Back to the basketball court for 3 MOM: Freddie Mercury’s, Rosalitas, Flutter Kicks

BTTF, numbers, names, announcements, Hardywood took us out.

Announcements:

HDHH this Wednesday. See Slack for more details.

April 15 Tax run at Mary Mumford: 6,8,9 mile options. See Bone Thugs for more.

NMS: Today’s beatdown was bookended by prairie dogs and scissoring. OC made it out to Morning Wood this morning but had to leave and come back due to a prairie dog and a locked bathroom. And Hardywood got a lot of laughs with his ”Now I know why they call is scissoring” comment during the Rosalitas. Mumblechatter was high this morning and the laughter was strong. Lots of great movie quotes along the way. It was all a great reminder to YHC just what makes this such an awesome group to be a part of. 2nd F continued at Starbucks.

Make it a good one fellas! Peace!