Tag: Rock N Roll

Rockwood Park

  • Attack of the Cones

    It was a sneaky hot/humid morning at Rock N Roll………..11 of us were able power through. The following is a brief summary for your viewing pleasure.

    Mosey to the small basketball court for Warm-Up:
    Side Straddle Hops, Don Quixote’s, Copperhead Squats, Monkey Love Makers, Shoulder Taps, Hand Release Merkins, Freddy Mercuries, Alabama Prom Dates, Mario Jumps, Hillbillies, Minecraft Walks, Mummy Kicks, Side Lunges, High Knees, Butt Kicks, Bernie Sanders.

    to the back parking lot for Exercise One: Cone Work
    Each PAX receives a cone: complete two broad jumps then place the cone where you land. Run to the start, then back to the cone – repeat until you traverse the parking lot.

    On the way back: 20 count crab walk. Place the cone, then run and repeat.

    Mosey to the back of the baseball fields for a Triple Check: Pole Smokers, Jump Squats, Runner.

    Mosey to the parking lot area for Exercise Three: More Cone Work!

    Throw the cone, run to area and retrieve, complete a burpee and throw again. Repeat while running to the start and back each time. Made our way to the sidewalk.

    On the way back: 10 count Crawl Bear, place cone, run back, repeat.

    Back towards the flag: We added in some extra running so Mudslide and Cha Cha could get to 3 miles.

    COT and YHC took us out:

    Final thoughts: It didnt seem that hot out this morning, but YHC (and a few others) were struggling a bit. The first cone exercise was in full sun, which set the tone for the day.
    Throwing the cone proved exceptionally difficult. Great crowd today and a good time was had by all.

  • Who the F is Leroy Jenkins??

    It was rainy morning at Rock N Roll. Big Rig was just finishing 9 mile run ………..but at 7am, the PAX were ready to put in some work. For YHC, the workout was vaguely familiar.

    Mosey to the basketball court for a brief warm-up: Jazzercise, Side Kicks, Bruce Lee Punches, Cherry Picker, Overhead Claps, Stretches. I most likely missed a few.

    The Workout: Categories. We ventured around the park and completed the following:

    1. Winter Sports: Apollo Ohno’s, Bonnie Blair’s, Ski Jumps, Nancy Kerrigans

    2. Politics: Al Gore Pulses, Bernie Sanders, Imperial Walkers, Obama’s.

    3.. Countries: American Hammers, Ukranian Soldiers, Australian Snow Angels, Moroccan Night Clubs

    4.. Primates: Monkey Humpers, Gorilla Humpers, Monkey Love Makers, Orangutans

    5. Fictional Characters: Lt. Dan’s, Don Quixotes, Peter Parker Merkins, Leroy Jenkins.

    6. Basketball: Makhtar N’Diaye’s, Dwight Howards, Bobby Hurleys, Suicide.

    7. Crabs: Crab Humpers, Crab Walk, Super Crabs, Fiddler Crabs

    8. Famous Athletes: Mike Tyson Merkins, Tony Hawk Burpees, Michael Phelps, Nolan Ryans.

    9. Jumps: Broad Jumps, Reverse Frog Jumps, No cheat Broad Jumps, Jumping Herpees

    10. Other Animals: Bear Crawl, Murder Bunnies, Boxing Cockroaches, Inchworm Merkins

    Back to Flag as time expires. COT and YHC took us out

    Final thoughts: I tried the Categories workout at the Crossing a couple weeks back and we had to rush through the finish. It worked much better with the full hour. Strong mumblechatter this morning, particularly Pierogi exclaiming that Spiderman IS real. Appreciate the PAX who made it out in less than ideal conditions! Great work

    SYITG

  • First to yell “Lets Mosey” get the Q

    8 HIM came out to enjoy another beautiful day at Rock and Roll. With no Q signed up and no one itching to take it, YHC just yelled out “lets mosey”. From there, the Q was mine!

    Mosey to the basketball courts for Warmarama

    SSH’s, DQ’s, Imperial Walkers, Ukrainian soldiers, Tempo merkins, Flutters, and some light stretching.

    Mosey to the trails for a quadruple check

    Shoulder taps, monkey humpers, WWII’s while the runner goes up a steep portion of the trail

    Mosey along the trail and stop for exercises in cadence along the way

    25 HRM

    25 Freddie Mercury’s

    Make our way out of the trails and back to the parking lot for 4 corners

    15 HRM’s

    30 WWII’s

    45 Monkey humpers

    60 SSH’s

    Remained in the parking lot for 11’s

    Merkins and squats

    Mosey back to the basketball court for a few variations of suicides

    Back to the flag for a couple ab exercies

    Names/Numbers/YHC took us out

    As we mosey’d back to the flag we picked up a potential FNG. He joined for the few ab exercise as well as the COT. He plans on coming out in the near future for a full beatdown and to get his nickname.

    Thanks for letting me lead,

    House Party

  • This one goes to 11

    A cool, overcast morning with a tight-knit group of 5 rock n’ roll veterans. YHC did not show up with much in the tank, but we ended up having a tough beatdown anyway. 7 o’clock. Time to do what we came to do.

    Mosey to the tennis courts. Standard warm up, a little shorter the usual.

    11s across the tennis courts. Imperial squat walkers and scrunchy frogs. Nice.

    A brief mosey past the dog park to the first pavilion. Deep dish called triceps dips on the tables, partner runs some distance and back, then swaps out. Three rounds.

    Mosey into the woods on one of the trails. Steamer calls exercise bank. The PAX total their reps together to achieve a cumulative 80 merkins, 200 crunches, 300 monkey humpers.

    Mosey further into the woods. At the top of a steep hill, I made the mistake of asking Melville what was next. 11s, again. Burpees at the top, hand release merkins at the bottom. Melville misread my joke that we should bernie from the bottom of the hill to the top, and that became an audible. About halfway through the 11s, Melville swapped hill bernies for walking lunges. Brutal. Thanks, Melville, for turning up the heat and making us work!

    Longish mosey BTTF. Perfect timing.

    Names, numbers, announcements.

    Memorial Day convergence going down, location TBD. The choice is probably between dogpile and Brown’s Island if I had to guess. Keep an eye on slack.

    I never regret attending a workout, but I do regret fart sacking. When my battery is low, there are always other PAX at a beatdown who have a full charge. They challenge me and restore my fire. Keep doing hard things, keep challenging the PAX and yourself. When you call an exercise and hear groans, pat yourself on the back.

    Thanks for letting me lead you!

  • Walkabout

    We had a visitor from downrange. Chowda, a Boston native, can’t remember where he resides now. Good dude!

    Mosey to the tennis courts.

    Overhead stretch, dead man hang, cherry pickers, helicopters, arm circles, Michael Phelps, SSHs, copperhead squats, merkins, the wife stretches, tempo Freddie Mercurys, APDs

    Dora on the tennis court.

    100 chain smokers, 200 SSHs, 300 plank jacks, runner around the perimeter of the courts

    Mosey to the big parking lot next to the concessions stand.

    4 corners, not lady of the night style. 10 burpees, 20 spiderman merkins, 30 Carolina drydocks, 40 merkins

    Down by the ball fields:

    10 dirty hookups, 10 derkins (merkins w/ feet elevated), 20 dips on the bleachers, repeat 3x

    Short mosey into the woods.

    Dora. 50 pullups, 100 imperial squat walkers, 200 jump squats, runner to the trailhead and back.

    Five minute mosey BTTF.

    That’s it, fellas! Great effort today. Thank you for letting me lead you. Until next time!

  • Hoopin’

    Bootcampers, runners, kettlebellers, ruckers………….ballers?

    Mosey to the small basketball court for Warm-Up: SSH’s, Don Quixotes, Big Overhead Claps, Bruce Lee Punches, Crab Cakes, Freddy Mercuries, No Cheat APD’s, Knee Pulls, Side Steppers (??), High Knees, Mummy Kicks, Mario Jumps, Butt Kicks, Lt. Dan’s, Sprint. Might have missed a couple.

    Exercise One: Free Throw Shooting
    Missed shot – everyone does a suicide.
    Made shot – shooter choice.
    Airball – 10 Burpees

    We managed to miss every shot until Steamer came through in Round 2. We also completed 10 burpees

    Exercise Two: Medicine Ball Layups. Dribble down the court and make a shot. PAX complete various exercises for the duration.

    Exercise Three: Passing. With a partner, side shuffle down the court while completing back and forth chest passes. Drops = 5 burpees. PAX complete various exercises for the duration.

    Round 2 was completed with Medicine Ball. I believe we had 2 drops and the appropriate number of burpees were completed.

    Exercise Four: 3 passes and make a shot. Just like it sounds with a partner. PAX does various exercises throughout. Made shots = Mario Jumps down the court and back. Missed shots = Sprints.

    Exercise Five: 3 Pointers.
    Missed shot: 10 hand release merkins
    Made shot: shooters choice.

    Airball – 10 Burpees

    Take a wild guess at how many merkins were completed. We also did 10 burpees.

    Exercise Six: 21. Chaplain childhood rules with tips taking you back to zero. Deep Dish got to 20 just as time expired and was declared the winner.

    Back to the flag for Numbers/Names/Announcements

    YHC took us out

    Final thoughts: It was a fun workout this morning! The PAX generally looked bad on most of the drills, but people came to life during the game of 21. Deep Dish and Six Shooter were standouts. YHC became enraged when a Little Leaguer shouted “airball” during one of the exercises. You try finishing workout, punk!

    SYITG

  • Cocaine Kangaroos… or should they be Cocaine Easter Bunnies?

    6 Good Eggs got together for the Easter weekend edition of Rocknroll at Rockwood Park. 4 moseyed over to the basketball court to be joined by the other two during the warmarama with the disclaimer.

    Twas a standard warmarama with exception to YHC’S attempt at Dr W’s in cadence.

    Mosey over to the first tee ball field on the left, if you made a wrong way left into the park at the main entrance.

    There happened to be some beastly cindies from where they were finishing a wall behind home plate. Too heavy for YHC to do curls, so we opted for a set of Goblet Squats, then a Farmer’s Carry lap around the bases.

    Mosey over to the freshly paved parking lot, with fresh lines of paint and everything.

    Ascending Cocaine Kangaroos

    Start with 1 Jump Squat, increasing by 1 at each white line. Walking Lunges in between. Stop at the pole about halfway. Nearly 20 Jump Squats.

    Ascending Cocaine Crab Walks

    Ascending Ab exercises of choice at each white line. Crab walk in between.

    Mosey to the parking lot next to the dog park.

    Four Corners Prostitute Style

    10 Mountain Climbers

    20 Plank Jacks

    30 Oblique LBCs

    40 Side Straddle Hops

    Indigenous People’s Run

    PAX in the rear does 1 Burpee and runs to the front. Around the park and back to the flag.

    EMOM Merkins

    10 Merkins Every Minute On The Minute, for 10 minutes. Last minute As Many Reps As Possible. (AMRAP) Cha Cha hit his age on the number on the last set. What an animal!!

    Cha Cha led some Broga, and took us out.

    Happy Easter to Everyone

  • Sail Away

    Windy morning today. Outwear became sails as they caught gusts. Great to see everyone, especially SinBin and Rosie, rarely seen at RnR.

    Mosey to the concessions stand seeking wind relief. Andy Dufresne, helicopters, dead man hang, SSHs, Ukrainian soldiers, plank jacks, copperhead squats, merkins, Freddie Mercurys, box cutters, the wife stretches.

    Mosey across the parking lots into the woods. Triple check. Runner to the trailhead and back. Pullups and merkins with feet elevated.

    Mosey out of the woods to the base of the grassy hill leading up to the lot. Run from the bottom of the hill to the top, 10 burpees, and run back down. Ran back up and down the hill 4 more times. At the top were 20 jump squats, 30 merkins, 40 scrunchy frogs, 50 SSHs. Walk back up the hill to arrive at the edge of the lot.

    Partner up. Partner 1 begins bear crawling across the lots headed for the concessions stand. Partner 2 runs across the lots, tags the concessions stand, and runs back to their partner. Partners switch places, 2 bear crawling, 1 running there and back. Walking lunges across the lot also performed while partner ran. Also, broad jump burpees. Kind of like love hill, sprinkled with the hardest mile.

    At the concessions stand, balls to the wall, 10 in cadence shoulder taps, 20 in cadence hoe downs, 20 OYO APDs. Repeat 3x.

    STILL time on the clock. A 6 pack. It’s like 11s, but with 6. Running across the width of the lot, exercises were imperial squat walkers and V-ups.

    Mosey BTTF.

    Tomorrow, Sunday, 3/29 @ 2pm, family ruck/hike in Larus Park. Meet at the outdoor green space next to Gelati Celesti (3004 Stony Point Rd). Ice cream hang after the ruck.

    Prayers for Tin Man. I have a lot of respect for Tin Man, he’s quiet, reliable, works hard, shows up consistently, and he’s in terrific shape. A solid HIM. It freaks me out when someone like him has something like this happen. Prayers for healing, for his family and medical team. Speedy recovery, brother!  

    Thanks for joining me, fellas. A pleasure to lead and put in work alongside you!

  • Polish Style

    Facing unrelenting peer pressure, plus an anonymous PAX signing him up to Q, Pierogi took the reigns and led us. An FNG came along for the ride. Here’s what happened.

    Mosey to the parking lot across from the dog park. Disclaimers provided, sufficient to cause even the most litigious personal injury attorney to pass on a case. Cadence is counted differently, apparently, depending on your country of origin, but the faithful PAX followed Pierogi into parts unknown.

    SSHs, dead man hang, arm circles, merkins, LBCs, Roscoe’s mom.

    Mosey to the tennis courts. Four corners, Polish style.

    Corner one: 5 merkins. Corner two: 5 merkins and 10 squats, return to corner one for 5 merkins. Corner three: 5 merkins, 10 squats, 15 heels to heaven. Back to corners 2 and 1. Basically prostitute style, but with cumulative exercises. Corner four: 5 merkins, 10 squats, 15 heels to heaven, 20 LBCs.

    Pierogi didn’t write this backblast, so he will have to settle for my poor recollection of his deeds. We did a bunch of stuff in the big parking lot: sprints, merkins, LBCs, lunge walks, side shuffles. Different, in good way.

    Concessions stand next. Some stretches for our burning legs, then three rounds of 10 donkey kicks. One minute people’s chair, quick rest, and mosey BTTF.

    A quick stretch at the flag and time called.

    Names, numbers, announcements.

    FNG David found us online and self radicalized after listening to some Dark Helmet podcasts. He hung in there. A friendly dude, he’s on the carnivore diet and lost forty pounds over the last year. Even more weight over the last couple of years. He bears a striking resemblance, mostly his hair and beard, to Michael McDonald. And so he was named Michael McDonald. YHC was sad to see most of the PAX unfamiliar with who Michael McDonald is.

    We all enjoyed Pierogi’s beat down. Variety keeps things interesting, and many hands, e.g. many PAX willing to Q, make for light work.

  • Two by Two

    Today is a special day and I was happy to see 7 HIMS make it out for a beat down. Today is the second birthday of my twins and to celebrate them, I added a small twin theme to the workout. Without my twins, it’s unclear if I would have found F3. I just so happen to choose DTH as my pediatrician and everything else was history. Ya’ll know he recruits at work and glad he kept after me. Sorry he was unable to make it today but Chaplain was present just like at my first beat down at the Crossing almost two years ago.

    Here’s how it went down this morning: Mosey to the single basketball court for the warmup which included side shuffle, karaoke, super mario jumps, reverse mummies, bear crawl, SSH, merkins, Alabama prom dates, and some light stretching.

    Moseyed through the park to the middle parking lot for a 11 with a twin twist: WW2s and double count lunges across the parking lot, stopping in the middle for two burpees at each pass.

    Then moseyed around the walking trail to the next small parking lot for a mini gauntlet with partner: 1st round – partner holds plank, other partner does 22 merkins, then switch; 2nd round – partner holds Al Gore, other partner does 22 squats, then switch; 3rd round – partner holds calf raise, other partner does flutter kicks, then switch; 4th round – partner holds low plank, other partner does CDD

    Mosey to nature center parking lot for a small ladder: 5, 10, 15, 20 4 count mountain climbers and double count American Hammers – 2 burpees at the end

    Next mosey to next parking lot for a Dora: 200 double count toe taps, 200 squats, 200 calf raises, and 200 LBCs

    Indigenous peoples run back to the flag with last person stopping for 2 squats.

    Held plank for last two minutes.

    Announcements: check slack, various 5ks coming up

    Prayers: Big Rigs Family, Deep Dish’s friend in hospital, and Cha Cha’s sister in law who lost a loved one

    Pleasure to lead you guys. Thanks for challenging me to lead this morning Chaplain.