Tag: Rock N Roll

3rd F: (Faith)
“many who are first will be last, and many who are last will be first” ( Matthew 19:30)
~TAP for the families and those impacted by all the conflicts in the world today. All sides of a conflict have 1000’s of family members impacted by the requirements imposed by a handful full of people who see the loss of lives as just a means to an end.

~TAP for the youth of our country as they enter into the adulting world among some of the highest inflation, soring gas, and house prices that has become damn near impossible. For them the American Dream feels like it is out of reach. A Starter home these days is between 200 and 300 dollars a square foot… think of that for a second.. Starting a new career at beginning salary and looking at a 900 square foot house that is going for $250,000 and gas prices at 4$ a gallon. The 20 somethings is quickly become the fastest growing homeless and suicide rates in the US.

2nd F: (Fellowship)
Therefore encourage one another and build each other up, just as in fact you are doing. (Thessalonians 5:11)
FNGs are starting to come out in the Winter thaw… There are many 2nd F opportunities coming up. If they are hesitant to starting the F3 lifestyle with a 0445 wake up call, then bring them out to a 2nd F event. F3 is more than just a workout and there are no rules stating the FNG has to start off at a 1st F event.
~2nd F lunch event kicking back off in the Short Pump area. It will be the 2nd Tuesday of each month around the Short Pump and Glenn Allen area. See Slack 2nd F Channel for location details
~HDHH Wednesday 4/6 at the Answer on Broad.

1st F: (Fitness)
“Always prepare yourself physically as best as you can” Moral Code 235

COP: (Circle of Pain) warm-up
1 BLIMPS

• 5 Burpees
• 10 Lunges
• 15 Imperial Walkers
• 20 Merkins
• 25 Plank Jacks
• 30 Squats
  
  Mosey to the Tennis Court

4 Corners
Starting in the center of the 3 tennis courts you run to one of the 4 corners and perform 10 of a set exercise then run back to center for 2 Burpees.
Go to the next corner and so on and so forth until all 4 corners and 4 sets of burpees are completed. We did 4 rounds of this with the following exercise in the corners. (32 burpees in the middle as well)

Round 1	Merkins	Wide arm Merkins	Narrow Merkins	Carolina Dry-dock
Round 2	WW2	LBC	Flutters	Hells to heaven
Round 3	Squats	Lunges	Summo Squats	Jump Squats
Round 4	Merkins	WW2	Squats	Burpees

10 or each exercise

Modified CAGE FIGHT WAR!!!
YHC has a pack of F3 Workout cards. (See MudGear site to order a set)
The game is simple: PAX lines up against the cage fence. One by one you draw a card, announce the exercise on it and keep it. (yes just one Body Karate.. )
(Number cards you add 10 to it, face cards are 20, aces are 100)
The entire pax does the exercise at the far end fence (3 tennis court lengths away) and return to start. This is done until each pax member has called out their card.
To finish this off; after each pax has their card, in pairs, they pick another pax member to “Play war” with. The higher card is the winner and the reward is we all get to do the exercise plus 5 extra in the count before collecting the losing card. this continues until one card left and we double that one up.. (Winner was 100 Arm circles. so we finished with 200 of them)
Exercises pulled today: Monkey Humpers, Ranger Merkins, Low Slow Squats, Flutters, Arm Circles, Karokee, Standard merkins. lunges, WW2, and few more i forgot.
Mosey back to the AO launch.

5 Mins of Mary:
Flutters, Rosalittas, and LBS to take us to 8AM.

DONE!!. Lets go get coffee.

NMS: It was great to see the SOJ PAX again. Not gonna lie, YHC was a bit nervous to be leading a beatdown right now. i wasn’t sure if i would be able to finish it or not. Having a heart issue is no joke.. but having a heart issue that comes and goes is just a royal pain in the ass since you have no idea if it will happen or not. But, its all up to the Great Sky Q so, I will go where he leads me. However, just in case, Florence had told me ahead of time if needed someone was ready to step in and finish it out for me.
Was great seeing all the 2.0s out at the beatdown this week. Oreo, Hammer Head, Poison Ivy, and Banjo all did great. (T-CLAP to Try Hard with the interactive Banjo ruck sack).
FNG Dingo held his own today as well. That 1st F3 beatdown is never an easy one. Thank you Chaplain for pairing up with him and making sure he knew what the exercises were. Dingo is an interesting pax with many world experiences. I look forward to meeting back up with him in the gloom or a 2nd F event to hear more about his adventures.
It was a great way to start the weekend off and YHC appreciate the PAX of SOJ allowing me to lead at Rock and Roll.

AS always: If you have read this far. Take the next 30 seconds to text a person in your life that you have not heard from in a while. It may be what helps them through the day.

Thank you for allowing me to lead.
v/r
John (Gypsy) Boles

After a swarthy six paid homage to the Morning Wood, a PAX of nine HIM’s embarked on the latest version of DTH’s Spontaneous Pain Train – ie, do whatever crazy stuff Tryhard randomly calls next. Here’s how the ladies saw it happen:

The THANG:

WARMERAMA:

• Mosey the loop around to the big parking lot, and circle up 
• Welcome, Disclaimer
• IC Reps for a ton of great exercises

COP #1:

• Mosey over to the bottom of the stairs
• TRIPLE CHECK:
• P1 – Dips
• P2 – Merkins
• P3 (Timer) – Box jump steps, run down

COP #2:

• Mosey back up to the Lot
• 4 CORNERS (Escalator+DeEscalator)
• Corner 1 – x10 Merkins
• Corner 2 – Add x20 Am.Ham’s (2-ct)
• Corner 3 – Add x30 Squats
• Corner 4 – Add x40 Groiners
• Reverso going back around removing an exercise each corner

COP #3:

• Mosey over to the Wall
• People’s Chair x30sec
• BTTW for Hip Slappers IC
• Dirty Hook-ups IC, both sides
• Hoedowns IC

COP #4:

• Mosey around to a roadside grassy area (farewell to LIFO Boberry)
• Partner up for DYING BOXING COCKROACHES
• x20 Single Count each
• x3 Sets

COP #4:

• BLIMPS CIRCUIT
• Mosey back into woods along trail stopping periodically to complete components of BLIMPS (x5 Burpees, x10 Lunges (2-ct), x15 Imp.Walkers, x20 Merkins, x25 Plank Jacks, x30 Squats)
• Once first BLIMPS set completed, turn around and complete second set en route back to Basketball Court

COP #5:

• Circle up on the BBall court
• 8 MINUTES OF MARY – High Flutters, LBC’s, Low Flutters, WWII, Rosalita Dips, Freddie.M’s (missing some)
• Wilson’s Wife stretching it out

Mosey BTTF for COT:

• Counterama # 9
• Namerama
• Announcerama (see Comments)
• FLORENCE took the PAX out in Prayer

NMS:  We’ll start with a praise report. After working with a great PT, and with wearing an ankle brace, YHC ran the 2.5 mile Morning Wood pre-run without the IT Band pain that’s been keeping YHC from long distance running for the last 15+ years! Lord willing, running groups and BRR can be in my future. Was great to have such a solid group at R&R this morning. Bone Thugs’ arrival was a surprise since he’d planned on Dogpile, but his presence was as fine and humorous as always. The PAX was about to kick-off at 0700 and we were passed by a geriatric group of walkers heckling us to try and keep up – hilarious – YHC thought about calling monkey humpers after we passed them, but thought better of it. With no specific plan in place apart from “trying hard”, a fairly challenging routine followed, and the mumble chatter was fairly limited. Doing 3 sets of dying boxing cockroaches reminded YHC we should implement these more often. On the BLIMPS circuit the PAX was passed twice by a group of ladies, and the PAX planked in neat formation along the side of the trail to perform excellent merkins IC, by which the ladies were duly impressed. Overall a very successful morning, and YHC was reminded of a quote which I’ve shared below. May we all be mindful of the power we give away to lesser things. For HIM, DTH

“We gain the strength of the temptation we resist.” R.W.Emerson

2 Southsiders ignored the lightning, mud, and torrential downpours; and took a trip back to the 1980’s. Kip Winger and other musical luminaries provided the background sound. Here is a brief summary for your viewing pleasure:

Mosey to the Dog Park shelter for Warm up: Don Quixotes, Arm Circles, Helicopters, Dead Man Hang, Freddy Mercuries, Hand Release Merkins.

Exercise One: 1980’s Trivia challenge. Had to modify slightly due to having one participant. If Florence got the answer correct: he called the exercise (either 80 seconds or 80 reps). If Florence is wrong, host calls the exercise. Hurdle the mud pit, run to the fence and back.

Completed the following: Lt. Dans, Squats, Calf Raises, Merkins, HR Merkins, Hold Plank, Lunges, Dips, LBC’s, Flutter Kicks, WWII’s, Mountain Climbers, Alabama Prom Dates…………might have missed a few.

Mosey to the parking lot for Man Harmers:
10 side straddle hops, forward straddle hop across parking lot, 20 SSH’s………worked our way up to 80.

Mosey back to the Flag for Numbers/Names/Announcements.

YCH took us out. 2nd F at Starbucks

Final Thoughts: Having been born in 1990, Florence did a damn fine job during the trivia challenge. He got several right, and was at least familiar with all the various shows/movies/music. This particular workout seems to be a bit snakebitten as YHC caught COVID prior to the initial date, and we were welcomed with some insane weather this morning. May try to reboot over the summer – there was also talk of a 1990’s trivia challenge. Really enjoyed chatting with Florence during and after the workout.

6 wondering men gathered at Rock n Roll 5 regulars and an FNG. According to the older gentleman that was walking through the parking lot this is what happened.

Mosey to the Pickle ball courts for COP

DQ’s & 5-Burpees, Helicopters & 4 – Burpees, Imperial walkers & 3 – Burpees, Russian Soldiers & 2 – Burpees, American Hammers & 1- Burpee

Mosey to the rail by the road for a little chaise your tail

Using the rail 3 rounds 10 Derkins run the small loop, 20 Dips run the small loop, 30 Incline merkins run the small loop

Mosey while making things up Butt Kickers, High knees, Lunges, Broad Jumps and a Sprint

Walk to the end of the parking lot

Parking lot crawls to 10, Broad Jump and Jump Squats (by 2) on the way back

Mosey to the next lot for a Jack Webb and yes we did Moroccan Night Clubs. Start with 1 Merkin and 4 Moroccan Night Clubs (IC), Merkins increase by 1 Moroccan Night Clubs increase by 4 until 10 and 40

Mosey to the middle of the lot partner up, Partner 1 does Pole Smokers while Partner 3 runs around the island Exercise changes each time American Hammers and Scrunchy Frogs

Mia Hamm had to make a pit stop, Luckily Rockwood Park leaves the restrooms open

PAX does some Plank work along with some Jump Squats and a Run around the island while we waited for Mia Hamm

Mosey BTTF

Still have a few minutes

Florence counted our way through some Not So Lazy, Lazy Boys

YHC ended it with American Hammers

Numbers / Names YHC took us out

NMS:

Mia Hamm originally got the name Pele because he likes to play soccer. It was brought to YHC’s attention through much debate via Slack that Bleeders sons name is Pele. Welcome Mia Hamm, we look forward to seeing you at future AO’s.

Lucky Number 8 Brothers posted at Rock N Roll today. The onlookers walking around the park were dismayed at the grown men performing the following workout :

Mosey to basketball court

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

BLIMPS : 5 Burpees, 10 Lunges DOUBLE COUNT, 15 Imperial Walkers DOUBLE COUNT, 20 Merkins, 25 Plank Jax, 30 Squats

Mosey to bottom of stairs in between baseball fields

Jacob’s Ladder – do seven sprints up the stairs with increasing reps of burpees at the top of the stairs each set. Start at 1 burpee and go up to 7 burpees.

Mosey to Nature Center and down the trail to the left

Stop at 2nd Workout Station

Partner Up, Perform Exercise at each station for 1 minute then rotate to next station. Exercises we did were WWII’s, Dips, Sitting Leg Extensions, Pull Ups. RINSE AND REPEAT

Mosey back to bottom of stairs in between baseball fields

Everest : On the stairs, lunge up the steps and do a squat at the end of each lunge. Alternate legs. Repeato to the top of the stairs. 

Grizzcalator : Bear Crawl up the steps and perform a Merkin at each step all the way to the top

Mosey to closest parking lot near stairs

Black Jack : Start on the side of the parking lot. Perform 1 Merkin – run to other side – perform 20 LBCs. Run back and do 2 Merkins. Run back for 19 LBCs. Repeat until you do 20 Merkins and 1 LBC, running between the sides of parking lot. Always adds up to 21 – BLACK JACK! (Doozy got to the set of 19 Merkins before time expired. Everyone else lagged somewhere behind that number)

Mosey back to Ole Glory

1 Minute of Not So Lazy Boyz : 15 seconds in the middle, 15 seconds to the right, 15 seconds in the middle, 15 seconds to the left

DONE

Numberama

Namerama

COT : DOUBLEMINT IS GETTING HITCHED TODAY! Congratulations brother and enjoy tonight 😉

Bone Thugs is starting a Pre Run at Rock N Roll starting at 6:30 am on Saturdays that shall NOT be named Breakfast Club haha. The run will start in the parking lot and do a loop around the paved trail at the Nature Center.

Vagabond has the Q next week at Rock N Roll

YHC shared his appreciation for Doozy pushing him to stick it out with Rock N Roll. YHC initially started Rock N Roll on Mondays at 5:30 am which was a bad choice of day/time by YHC. It wasn’t serving the needs of the PAX. YHC was ready to throw in the towell on this AO but Doozy took the lead on it and encouraged YHC to stick with it and move this AO to Saturdays at 7 am. It was a game changer. We’ve had 4 FNG’s post at Rock N Roll (still working on EH’s to get them back out haha). And there is a prime opportunity to recruit the plethora of basketball players that play there in the Spring and Summer. YHC already has 1 on the hook who gave a HC to come.

NMMS : Great push today brothers! Loved the timing of Black Jack coinciding with Vagabond’s charity fundraiser for his work tonight that will feature all sorts of gambling.

A balmy sunrise at Rock&Roll welcomed a dozen vets and one FNG, all eagerly anticipating a classic DTH ground and pound. Eager to please, YHC served up 60 minutes of non-stop action. Here’s how true PAX bromance is celebrated:

The THANG:

WARMERAMA: 

• Slaughter start with a stretch of Bearpees down the parking lot to the Basketball Court

COP #1:

• Circle up on the BBall Court and gave F3 welcome, Disclaimer, & reviewed the F3’s Core Principles
• Ran through a typical series of DTH warm-up routines IC

COP #2: 

• Mosey half the outer loop of the fields, periodically stopping to complete one of the following:
• Pay a toll at the wooden rails – x20 Derkins and x20 Dips
• Mosey
• Partner up for x3 rounds of PLT’s x20 each (x60 total each) 
• Mosey
• Circle up for Body Builders x10 IC
• Mosey

COP #3: 

• Stopped halfway around the loop, and he for the length of the baseball fields to the twin stairs (about 100yd), Partnered up for Catch Me If You Can:
• P1 begins bear crawls while P2 completes x3 Burpees, after which P2 mosey’s to switch with P1, until they reach the stairs

COP #4:

• At the steps, lined up for a LINDSEY:
• Am.Ham’s (2-ct) at the Bottom – 10/15/20/25/30
• Merkins at the Top – 30/25/20/15/10
• Box Jump steps going up between sets, or alternatively run up hill
• Hold Elbow Plank & Review F3 Credo

COP #5:

• Completed the rest of the circuit loop around the fields
• Stop for Buddy Big Boys x25 each
• Mosey
• Stop at the big Parking Lot
• Partner up for a classic DORA
• x100 Merkins
• x200 Squats
• x300 LBC’s
• Runner completes ~100yard loop down the lot and back
• Mosey around to the basketball court

COP #6:

• Lined up on the bball court for GROINER SUICIDES:
• x5 Rounds of Groiners at each suicide stopping point, touching baseline between, descending from x5 at each, then x4, x3, x2, x1. 
• Plank for the SIX

Mosey BTTF for COT:

• Counterama # 13
• Namerama
• Announcerama (see Comments)
• YHC took the PAX out in Prayer

NMS:  Solid turnout for YHC’s inaugural Rock-N-Roll Q, and an awesome FNG to boot! I asked him during the workout what he does, and he described managing investors, to which I joked about money laundering- welcome OZARK! By attending and crushing the workout all the PAX lovingly said YES to YHC’s unspoken Valentines weekend question: “Will you be mine?” Until next time, DTH

Despite the roads being completely clear this morning, YHC wondered if the sheer fact that it snowed last night might keep some away. As expected, Doozy was already there when YHC arrived at 6:50. Florence rolled up soon after and DTH came in hot with 30 seconds to spare. Here’s what went down:

Mosey from parking lot 1 to parking lot 2 for COP:

SSHs, DQs, Cherry Pickers, Russian Soldiers, Merkins, LBCs, Flutterkicks

11s

Mosey down the safe snow and ice covered stairs to the bottom of a snow covered hill. Doozy says: ”You’re not using that hill are you?” Between the stairs, bleachers, and hill, the hill seemed like the safest option. Starting with 1 merkin at the bottom of the hill, run/sprint to the top for 10 WWIIs, and keep that up until 10 merkins at the bottom and 1 WWII at the top.

Jackass Burpee Webb

Find a wall and perform the following….1 burpee, 2 donkey kicks, 2 burpees, 4 donkey kicks, 3 burpees, 6 donkey kicks….and keep going until 10 burpees, 20 donkey kicks.

Abs Beast

Using a large parking lot, perform all 6 rounds of a beast using abs exercises.

Round 1: 4-count American Hammers, Round 2: Rosalita leg lifts, Round 3: 2-count FMs, Round 4: Crunch Frogs, Round 5: Reverse crunches, Round 6: WWIIs

Killer Bees

Bear crawl the long length of parking lot. Turn around and broad jump back with 3 burpees after every 5 broad jumps.

Mosey to basketball court for 5 MOM: Flutters, Hello Dollies, Merkin ring of fire, hold plank

BTTF

Numbers, names, announcements, prayer request, YHC took us out.

Announcements: HDHH at Triple Crossing Midlothian this Wednesday (Feb 2) at 6pm. Word on the street is Nancy Lopez is turning 50.

Prayers for Florence’s 1 yr old niece who is dealing with some possible digestive issues.

NMS: The wind chill was rough this morning but YHC did his best to keep the PAX moving. It was during the Jackass Burpee Webb that DTH reminded us of Luke 6:48: ”They are like a man building a house, who dug down deep and laid the foundation on rock. When a flood came, the torrent struck that house but could not shake it, because it was well built.” From a commentary I was reading, it is in this verse that Christ reminds us of the importance of doing as well as hearing. A rock foundation represents true understanding and only in obedience to a personal relationship with Christ can we find stability.

Cofeeteria followed at Dunkin’.

All 3 F’s were present and accounted for this morning. Couldn’t have asked for a better way to start the day.

Enjoy your day fellas! Don’t take anything for granted. Peace!

3 crazy dudes posted to find more snow than they were expecting. So the grass was our best friend today to avoid falling on ice. According to the guy walking his dog in the snow, this is what happened :

warmarama : 20 SSH IC, 10 Russian Soldiers IC, 10 Don Q’s IC, 10 Cherry pickers IC, 10 Imperial Walkers IC

THE THANG : fartlek with 9 stops for BLIMPS (5 burpees , 10 Lunges double count, 15 Imperial Walkers double count, 20 merkins, 25 plank Jax double count, 30 squats)

Mary on basketball court : Not So Lazy Boys (20 seconds to the middle, right, middle, left, middle) ; 50 WWII’s IC ; 50 LBC’s IC

2 laps of runs on the grass

DONE

numbers, names, coffeeteria in parking lot

COT : prayers for Durden’s family as they mourn the loss of two family members and as they wait for heat to be restored in their house

Dunkin near Rock N Roll now offers indoor seating so we’ll switch coffeeteria to the warmth indoors for future posts.

NMMS : great fellowship after the Q discussing tough topics our society and children are dealing with

4 freshly cut mullets made their way to Rock n Roll ready for a Chaplain lead tour of an 80s themed beatdown only to find (the only one old enough to remember the 80s) YHC had to take the Q because Chaplain is now in quarantine. According to the park walkers this is what happens when Doozy makes things up.

Cop at the Basketball court

DQ’s, 5 Burpees OYO

Mosey to the guard rail

Balance on the rail while doing helicopters, balance while doing dead man hangs. Jump forward off the rail turn and jump back up. PAX learned this is very difficult for Tobit to manage so we completed two and before we have to take Tobit to the hospital an audible was called.

Mosey out along the main walkway and YHC sees a path off to the left with a pavilion looks like a good spot to partner up for a modified triple check

Partner 1 does an exercise while partner 2 runs (Dips, Incline merkins, gas pumps)

Mosey and see where this path goes, while on the path YHC notices lots of good hills. This means that we need to use them

Partner 1 runs the hill to the top partner 2 does exercise (X3 can’t remember all we did but YHC does know we did some merkins)

Mosey and continue this path exploration with the lake off to the right, look another hill

DTH suggests that it perfect for bearcrawls

Bear crawl up 10 jump squats run back down, Ball dippers at the bottom Bernie back to the top squats and Bernie back down

Mosey look another pavilion with lots of picnic tables, we did some dips and derkins

Mosey along the path and found a workout station with 4 exercise stations, we have 4 HIM each one take a station. PAX will do an exercise for 1 minute and then switch, YHC will call start after 10 seconds of rest. (step ups, Incline merkins, gas pumps and pull ups)

Mosey along path and find another station with an incline pole, after much debate on how to use it PAX decided to each take a turn jumping up to touch the highest point. We found that not one of us stands a chance at making a basketball team anytime in the near future.

Mosey along the path and find a map on a sign. We are not far from through but there are several options and time is getting late. Chose the most direct route towards the baseball fields. Once at the baseball fields make a right in between them to the stairs. 2 to a side for some Paula Abdul’s bearcrawl up 2 crawlbear down with a merkin at the top of each set of 2 forward. repeto all the way to the top. Fugitive left his water bottle at the bottom of the stairs so we have to go back for it. While down here we might as well use the stairs again. Box jump 2 steps donkey kicks on the wall at the top back down the other side low slow squats lung back up for wall sits and just for fun DTH suggests some Hoedowns.

Mosey around through the playground back to the basketball court for a merkin ring of fire (20 each)

BTTF Tobit says 1.5 minutes remaining. LBC’s IC (X30)

Numbers / Names DTH took us out

NMS:

Originally this was Hardywoods day to Q, his son had a soccer tournament so Florence and him switched weekends. Florence was told by his M that the 15th they were throwing a birthday party for his 2.0 and his dream of Qing was put on hold and he switched weekends with Chaplain. Chaplain texted YHC last night to let him know that he had been exposed and would need to quarantine just to be safe. YHC took the Q and decided to make it up as he went along and a good time was had by all.

The End