Tag: Rock N Roll

Rockwood Park

  • Welcome to “The Rock”

    Well, after the ruck and workout challenge down at Alamo and other locations. I had a slight feeling today was going to be light turnout(only 2). I decided let’s start Anna see what happens. A small venture over to the court in the mist (by the way at no time we did hide under anything that would be considered a cover. A warm up SSHs, Imperial Walkers, Ukrainian Soldiers a little dead man hang(I heard DTH put everyone thru the ringer Thursday). We started with a good basic 11s(Merkins and squats). Then ventured to the parking lot near the dog park(we had an audience of 3 look at us probably wishing they were with us and not in the fenced in area). 25 jump ropes, 50 ski Jumps, 76 American Hammers, 100 Flutters(a nice 4 corners to get into the groove). To the concession area next for a TC(30 second People’s chair, 20 deep tricep dips feet elevated, run down the steps up the grassy hill).

    Dropping the hammer a little bit with sprints, halfway up turn for Bernies then a light mosey back to the start(4 rounds). A little recovery, then over to the start for a semi DORA(100 Carolina Dry Docks split into 4 rounds of 25 then a little run, followed by 200 toe taps 4 rounds of 50 with 30 jump ropes. I had an idea I want to really brunt it and this will be the new Mudslide standard at the end: 2 laps around the park at spots ascending burpees 1-5, second lap descending 5-1. The goal is to do 2 laps but the total burpees numbers will be higher. At 3.5 total miles, we were done.

    i enjoyed today, yesterday though I needed to shut down yet it looked like I grew and the body really recovered where it was looking good after the rest. The park is starting to come around the baseball fields are going to look real nice once completed. For me, now on I will call RNR “The Rock” I like the name of by the way send some sympathy to a certain Richmond officer who’s a FSU football supporter(another big loss to UVA yet again). See you next gloom as Aerosmith would say “I’m back in the saddle again!!!”

  • Epic Eleven do Epic Elevens

    Eleven men showed up for a beautiful Saturday morning at Rockwood Park. Temps were cool and perfect for a beatdown to kickoff another fall football weekend.

    Promptly at 7, the Eleven PAX moseyed their way to the basketball court for the standard warmarama.

    1st COP

    Suicides Walking Lunges forward

    10 merkins

    Bernie back

    Repeat with Broad jumps

    15 werkins

    Bernie back

    2nd COP

    Indigenous People

    Lunge Walk, PAX in the back does 3 burpees and runs to the front until PAX gets to the big parking lot.

    3rd COP

    Ab 4 Corners Prostitute Style

    20 LBCs

    40 Oblique LBCs

    60 Flutter kicks single count

    80 heels to heaven

    Mosey to the snack shack for wall sits and review 5 core principles, mission, and credo.

    4th COP

    Triple Check

    Balls to the wall

    step ups

    run down the steps, around and back up

    Mosey past the flag, onto the grass for a new version of Elevens with ZERO RUNNING involved. This was a favorite of some of the PAX.

    5th COP

    Elevens without Running

    Hand Release Merkins and knee slap jumps

    Mosey back to the parking lot and do toe taps for almost 2 minutes until time.

    Great push by the PAX. Great to meet Bravo who was out for his second time after getting named at Alamo this week. Proud Q moment when I was able to slow down the front runners with the No Running Elevens.

    Fall Social at Casa de L Woods at 3 pm today!

    Lots to pray for, both at home and all over our country.

  • Long Jams = Total Burnout

    Eight locomotion enthusiasts climbed aboard the musical pain train bound for Whooptown. Their humble conductor, DTH, fired up the music and led the way, as follows:

    The THANG: 

    WARMERAMA: 

    • PLAY: “Cum on Feel the Noize” by Quiet Riot
    • Mosey lap down the gravel hill
    • Bernie back up the grass
    • Lunge walk part of the lot
    • Mosey BTTF and circle up
    • Welcome & Disclaimer
    • PLAY: “The Middle” by Jimmy Eat World
    • Various Warm-up Reps IC

    COP #1:

    • Mosey out to some soft grass near the bball fields and circle up around the speaker
    • PLAY “September” by Earth, Wind & Fire (3:35)
    • American Hammers to the beat, with a Scrunchy Frog for every “September,” “Remember,” and “Ba-De-Ya”

    COP #2:

    • Mosey loop around field to small bball court and circle up around the speaker
    • PLAY: “Bring Sally Up” by HIIT BPM (3:25)
    • Hold elbow plank for duration of the song, alternating leg lifts with every “Up”

    COP #3:

    • Mosey over to larger bball court and circle up around the speaker
    • PLAY: “Tom Sawyer” by Rush (4:37)
    • Nancy Kerrigans for all instrumental parts, and switch to Lunges for the lyrical parts

    COP #4:

    • Mosey out to the tennis courts and circle up around the speaker
    • PLAY: “Come and Get Your Love” by Redbone (3:26)
    • Flutters to the beat, then Heels to Heaven with every “Hail” and “Come and get your love”

    COP #5:

    • Mosey to playground and group-up for a Triple check (two teams of 4) with some other random music playing
    • Swing Pumps, Dips, Run a Distance and Back

    COP #6:

    • Mosey over to large parking lot and circle up around the speaker
    • PLAY: “Eye of the Tiger” by Survivor (4:04)
    • Line hops to the beat, punches optional
    • Lt Dan completed with every “Survive,” “Survivor,” and “Tiger”

    COP #7:

    • Mosey over to the bottom of the small grass hill
    • WWII Inchworms up the hill
    • Duckwalk back down
    • Fixed-leg ankle hops up hill
    • Lunge walk down
    • Low crawl (only elbows and toes touching) back up the hill

    COP #8:

    • Step over to THE WALL
    • PLAY: “Come and get your love” by Redbone 
    • Hoedowns x20 IC
    • Heel Slappers x10 IC
    • ?maybe one other

    COP #9:

    • Mosey BTTF but stop in some grass for the final musical beatdown
    • PLAY: “Have You Ever Seen The Rain” by Creedence Clearwater Revival (2:41)
    • WWII’s to the beat
    • Stand up & jump knees to chest for every “I know” or “I wanna Know”

    Mosey BTTF for COT:

    • Bit of stretching
    • Counterama # 8
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer

    PRAY FOR:

    • Big Rig’s Dad skin cancer surgery Mon

    NMS:  Solid group of HIM’s to celebrate being ALIVE another day at Rockwood. YHC is very thankful to have brothers like these humoring all the music and pain. Nothing like reps on repeat until a long song ends to fond the burnout point of a muscle group – whew! But when in doubt, watch Purple Rain to know when to do reps during songs – dude is a gifted music man. Have a great weekend fellas. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • OTB RUCK – tomorrow 6am from L Woods house
    • Iron Pax at Timberwolf & Lumberyard
    • Monthly: Breaking Bread, Bridge
    • 9/13 L Woods 2nd F
    • 9/20 F3RVA 11yr Anniversary 
    • 9/26 Night Ruck CSAUP
    • 10/3-5 GrowRuck in Cary NC

  • Summer is ending?

    The second of my back to back is done. I like to lead a couple a month or worked out that they were on consecutive days. 7 brave souls came to Rock and Roll on a fall like day to see what thrashing I had concocted. I do not think I disappointed Labor Day weekend is tough for the numbers cause everyone is trying to get that last trip in before it all changes. Here’s the overview:

    A WARMARAMMA to start up(SSH, Dead man hangs, Imperial Walkers, Ukrainian Soldiers, Merkins and LBCs to round it out. Big Rig thought his FNG showed up(false alarm). Pierogi told us a short summary of an “incident” while running in DC.

    After the warm up, over to one of the lots for a 4 corner prostitute style. 10 HRMs, 20 MC(double count), 30 jump squats, 40 ball dippers. After that, we had the kids to ourselves so down to the next one for some band runs. Yes I brought the bands our I want to get our leg training picked up with a lot of things upcoming, it is needed. Each of us did 3 rounds, a little stroll, turn walking lunges across the back part, then side shuffles down to the start where the buy in was 5 burpees. We ended with 30 each for the day

    A reverse Dora next: 300 toe taps, 200 originally pole smokers audible to Freddie Mercury and 100 merkins(50 incline, 50 decline). Coming to the home stretch, to the grass hill for wheelbarrow (rounds of 10 up the hill) , then murder bunnies with the bands which Purple Rain has named Hellraisers. The look he gave me was priceless. After that a quick stretch with the bands (hitting the calf and Achilles area) time was up. Names, announcements prayer led by YHC to close it out.

    Changes I hope will happen soon. The realization that almost 2 years, my time at Amazon is near. I have an interview upcoming and hopefully more which will lead to better fortune not only financially but for myself. I hope to not only make these changes, but possibly do something that can give me what I need in life. See Slack for other events, see you Monday at Dogpile

  • Why Did They Call Her Super Soaker?

    15 PAX gathered at Rockwood Park to enjoy some cooler temps and the sweet aroma of a fresh massive dog poop. At 7am, it was time to put in some work……………

    Mosey to the basketball court for Warm Up:
    Jazzercise, Rubble Kicks, Bruce Lee Punches, Overhead Claps, Monkey Humpers, Plank Jacks, Pickle Pounders, Alabama Prom Dates, Freddy Mercuries, Mario Jumps, Mummy Kicks, Lunge Walks, Karaoke, No Cheat Broad Jumps, Murder Bunnies.

    Exercise One: Indigenous People’s Crab Walk. Man in the back does 3 Crab Cakes, then runs to the front of the line. We made our way back to the flag.

    Exercise Two: Flutter Kick Mountain. Pax line up on the hill and do flutter kicks. Man in the back bear crawls to the top of the line. Stopped at the parking lot.

    Exercise Three: Four Corners: Flutter Kick edition. 25, 50, 75, 100 – double count.

    Mosey down the Green Path – stop for Exercise Four: one set of Pole Smokers, then Murder Gorillas along the hill.

    Mosey to the side of the Dog Park for Exercise 5
    Double 11’s – 1 hand release merkin, 10 LBC’s. Run to the cone for 10 Merkins, 1 WWII Sit ups. Repeat the normal 11 patterns.

    Back to the Flag. Finished things up with a Monkey Humper Burnout.

    YHC took us out

    Final thoughts: It was a festive atmosphere this morning with lots of “that’s what she said” zingers. We also had, to my knowledge, the first Didgeridoo appearance at a workout. Lot’s of strong individual performances this morning. Cha Cha was killing it on the 11’s. Much respect to Rubble for doing the whole workout! Great seeing Blue Moon out – I was able to stamp his passport after the workout concluded. Well done fellas

    SYITG

  • Have you smiled in the mirror lately? 

    Four gloom brothers denied the fart sack a win, choosing instead to confront the dragon of chaos to capture the treasure it guards. Pleasant weather, funny mumble chatter, we had a decent schvitz and covered close to three miles. 

    Run over to parking lot. SSHs, Andy Dufresne, dead man hang, cherry pickers, copperhead squats, merkins, Roscoe’s mom, the Hermey stretch, the wife stretches

    We ran the full track around the perimeter of the park and acted as if there were four corners. Non-prostitute style. The “corner”exercises were: 10 broad jump burpees, 20 mountain climbers, 30 lunges (15/leg), 40 groiners. 

    I wanted to go to the tennis courts, so we ran halfway around the park again, completing two corners. The corners were: 10 burpees, 20 scrunchy frogs. 

    Dora at tennis courts. Runner runs the perimeter of the court, 100 chain smokers, 200 mountain climbers double count, 300 monkey humpers. 

    Run to the concessions stand. 20 hoedowns followed by 20 merkins with feet elevated on a bench. Repeat 3x. 

    One final, non-prostitute style four corners around the parking lot. Corners were: 10 burpees, 20 jump squats, 30 mountain climbers, and 40…something. We did 40 of something. Time called. 

    Hermey took us out. Prayers for PAX on IR. 

    Good hustle this morning fellas! The best way to begin a weekend that I can think of. Thank you for letting me lead you!  

  • Old School Muscle Failure

    14 HIMs pushed themselves and each other to work their upper and lower bodies to the max.

  • Challenge accepted

    It was a beautiful morning with pink and purple skies with temperatures in the high 60s, perfect for my first Q at Rock N Roll. Yesterday at Satan’s Hill, Mudslide and Purple Rain challenged me to take the Q. So challenge accepted and we were off. 10 HIMS were present for this morning’s beat down.

    A short mosey down the loop to an empty parking lot for the warm up which included SSH, imperial walkers, Ukrainian soldiers, cherry pickers, LBCs, merkins, and some various stretches.

    COP 1: mosey to the tennis courts for a 4 corners, prostitute style: 10 merkins, 20 plank jacks, 30 LBCs, 40 SSH

    COP 2: mosey back down the loop to the parking lot for the “shortest mile”. Stole this from Warby and modified. Mario jumps, lunges, bear crawl, and broad jump burpees to make 1 lap. 2 laps were completed.

    COP 3: Time for some coupons, Dora style. YHC borrowed some coupons from Satan’s Hill for a surprise. Partnered up for 100 overhead press, 150 curls, and 200 dead lifts. Runner around the parking lot.

    COP 4: I had planned for a triple check but audibled due to a DTH request. There were 10 HIMS and 10 coupons, so I modified. Chest press x 20 reps, then American Hammers x 20 (SC), then carry the coupon to the top of the hill and back down, however you can.

    COP 5: slowsey back to the flag and circled up for a Mary of various ab exercises including flutter kicks (DB), oblique LBCs both sides, LBCs, scissor kicks, merkins and etc.

    Mudslide took the last few minutes for some BROGA. Then Numbers. Names.

    Announcements: Home grown half, CSAUP, Labor Day Convergence, Spartan -> Check Slack for details

    Wins. Prayer requests. And then YHC took us out in prayer. Such a great morning for a beat down, the weather was perfect. Great job fellas. There isn’t a better way to start the weekend. Pleasure to lead you guys and to cross off another AO Q. Enjoy the weekend!

  • Minority Majority

    Welcome to 1000% humidity and the first ever AO where Porch noted a majority of Brown guys – which followed with interesting mumble chatter about preferred Spanish pronunciations and the like. Here’s how we won the day:

    The THANG: 

    WARMERAMA: 

    • Mosey to the basketball court and circle up
    • Welcome & Disclaimer
    • Usual DTH warm-up IC Reps

    COP # 1:

    • Mosey to the Tennis courts
    • BUDDY LADDER
    • Count down from 10–>1 Booyah Merkins, with partners alternating running the courts perimeter while the other remains for chain smokers

    COP # 2:

    • Mosey to the playground
    • WHEEL OF DEATH
    • Plank up around the spinning wheel, painfully plank walking first Left and then Right
    • Mosey back to the vehicles for a 2min water break

    COP # 3:

    • Grab rucks from the truck (all PAX wearing a ruck except one)
    • CATCH ME IF YOU CAN (modified) – all PAX lunge walk wearing rucks while one PAX runs lot perimeter then takes a ruck to let the next man run. Entire perimeter lunge walked wearing rucks. 

    COP #4:

    • Mosey to the WALL (shady side)
    • Dirty Hookups IC, both sides
    • BTTW Hip Slappers IC
    • Donkey Kickoffs up to 20
    • Hoedowns IC x2 rounds

    Mosey BTTF:

    • 5min of Mudslide Broga

    COT:

    • Counterama # 5
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer

    NMS:  Brutal temps with badass HIM’s, what more could a Q ask for?! Low numbers with lots of guys on vaca, and a few SH guys who can’t wake up after a Bourbon night. Props to Ponch being the only one! We did some hard stuff and got a great workout. Well done fellas. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • Summer Tour Ongoing
    • 7/27 School of RUCK (7am kid-friendly workout and ruck)
    • 8/16 Homegrown Half
    • 9/26 Night Ruck CSAUP
    • 10/3-5 GrowRuck in Cary NC 
    • Ask Mudslide about some other CSAUP races coming up!

  • Pleothra of mini Qs

    After yesterday’s CSAUP over at v Satan’s Hill(where my heart rate for that workout I averaged 143bpm), I did not want to lead. I had the previous week I was willing to do the COP, but it was time to see can I call on someone and real quick come up with something. They did not disappoint, 10 mercanaries in training came out on another Saturday in which the sun hot a certain spot, the humidity cranked up

    i started it with a little COP(SSHs, Don Quixote, Helicopters, imperial Walkers, Merkins, LBCs) after we finished, I turned it over to Pierogi where he went 4 corners on the fence(10 burpees, 20 Merkins, 30 SSHs, 40 squats). The kicker was it was 3 rounds: the burpees and Merkins increased by 5, the SSHs and squats 10. The final round was 20 burpees, 30 merkins, 50 SSHs, 60 squats

    Next up Steamer, A little indigenous run with mountain climbers, run to the front then a ROF ab style Melville with a great 5 rounds of 10 American Hammers. Woodsman next with a mini suicide/burpee combo followed by a triple check People’s chair, step ups and run down and up

    More you say…Cha Cha went double indigenous(1st go around 5 Merkins, 2nd 2 burpees then hauling ass to the front). We had time for one more so Wet Bandit took us down the hill in the grass for bear crawls, mosey down run up then lunges to the end. I led us in a little broga with the hour up. Names, Numbers, prayer led by YHC to close it out. Plenty of activity coming up the next big thing is the homegrown in August(I am not sure if I am going to do the half or so a double of the 10 and 5k runs will see).

    As you can see, others have that ability to lead. I did not want to Q today delegate it plus have those come up with something now a short Q is not easy so a full 45 or 60 minute one, there are a few factors involved. I do want to go full bore once a month though, Yesterday at Satan’s was proof that it can be done so it would be no warm up, we start and go so starting in August, whether at RNR, Satan’s or wherever we go all out I will give warning beforehand. Get rest, recover see you next time