Tag: Rock N Roll

5 regulars joined together for what was to be a beatdown with minimal running, according to the walkers this is what actually happened

Mosey to the very back parking lot for COP

DQ’s, Helicopters, Imperial Walkers, Dead Man Hangs, Squats

YHC brought 12 frisbees and a bucket, each frisbee and the bucket gets a parking space

You choose what space you start on, do 10 of the exercise that is written on the tape run to the far sign (150 +/- yards) Repeto until you’ve done all the exercises on the frisbees and the burpee bucket.

Stay in this parking lot

YHC puts 8 of the frisbees in a star pattern around the lot with the Burpee bucket in the middle. Hand out the 4 remaining frisbees (YHC does not get one). The frisbee you carry has an exercise on it, you can trade out that frisbee if you don’t want to do the exercise that your at. Once you do 10 of the exercise that you decide on run back to the middle and do 3 burpees (you can not trade a frisbee for the burpee bucket)

Mosey around the back to the steps

5 PAX split into a triple check 2 PAX = 1 partner with YHC being 1 partner

Partner 1 run down steps touch the sign back up opposite side steps, Partner 2 is doing Dips, Partner 3 is doing balls to the wall

Mosey BTTF

Numbers / Names Florence took us out

NMS:

YHC may or may not have said the running was going to be kept to a minimum today but plans had to be changed because the gates where closed when YHC arrived and a proper set up couldn’t be done ahead of time. Whenever YHC has to plan on the fly running will be had, sorry not sorry. ?‍♂️?

Deep cuts from the R&B archives christened the morning, thumping base from the DJ’s big speakers set up on the basketball court, while nine SOJ HIM’s assembled. The Q was noted to plant the flag and then drive away, returning by foot. The PAX reluctantly mumbled something about coupons, but with crisp lower temps and a delicious breeze, spirits were not going to be easily shaken this morning. Here’s how DTH introduced the PAX to some new favorite exercises…

The THANG:

WARMERAMA:

• Moseyrama around the parking lot, then mosey to the 2nd BBall court and circle up
• Welcome & Disclaimer
• Variable IC Reps to get the muscles warm top to bottom

COP #1:

• Line up for THE GREMLIN (A short distance Beast with bear crawls between stops)
• x6 Reps at 25/50/75%, hit end and reverso 75/50/25% for a total of 6 stops (x36 Reps per Round, with a total of 6 Rounds)
• Exercises included: 2-ct Lunges, Groiners, WWII’s, Monkey Humpers, Variation Merkins (Wide, Diamond, Carolina), & concluded with Heels to Heaven

COP #2:

• Mosey around to the big back lot to find DTH’s truck awaiting…
• Collect bricks from truck
• Circle up for DENSITY TRAINING
• With the tunes a-rockin and a brick in each hand, the PAX completed x15 minutes of the following:
• x10 Static Bulgarian Lunges ea side
• x10 Clean & Press ea side 
• x10 Renegade Rows ea side 
• Run around the lot
• Repeato until time called, return bricks

COP #3:

• Mosey to the little hill & steps area
• Partner up for a DORA
• x100 Merkins
• x200 Dips
• x300 Squats
• Moving partner box jumps up steps, runs around and down other steps
• OUT OF TIME DURING SQUATS

Mosey BTTF for COT:

• Counterama # 9
• Namerama
• Announcerama (see Below)
• YHC took the PAX out in Prayer

NMS:  The depth of love between these brothers is clearly evident in the quality of their mumble chatter. Highlights of the morning seemed to surround Last Call, struggling to sweat out Friday night’s handle of bourbon, and questionably mistaking Dingo’s nickname for Dildo – this got the PAX in heaps of laughter, struggling to maintain exercise form, while he tried to explain himself. It was pointed out that you hear what you want to hear, or maybe that you interpret the world through the lens of your own experience. Either way, this got even better when an old dude on a bike rolled through the PAX and commented to Last Call that he liked watching him workout. There was a suggestion that Last Call might give the gentleman a nice little nip show the next time he lapped the lot, but LC declined. Turns out this is the kind of excellent humor is bound to happen at Rock&Roll which always starts with Morning Wood. Of course it was just Chaplain rubbing (I mean running) it out this morning. Overall, the PAX took the two new routines in stride, whether or not they were particularly liked, and YHC blessed them with a familiar little Dora to end the hour. With all that, YHC leaves you with a quote from Alexander Graham Bell to keep in mind:

“Concentrate all your thoughts upon the work in hand.

The Sun’s rays do not burn until brought to a focus.”

Announcements:

• Dingo provided an update on his missionary work, and invited the PAX to join a viewing party of the container lab which is being outfitted with instruments to make prosthetics. See links below:
• EVENT next Sat (8/20) – https://mailchi.mp/a2d605276f3a/come-and-see-prosthetic-container-lab-event-update-9159203. 
• Read more about their Mission Gate ministry here – https://www.missiongait.org/solomon-islands-profile

Prayer Requests:

• Heartburn healing of jaw
• Fresh Prince healing of leg
• Doublemint knee healing

Rock and Roll will never die. 9 strong gathered for another epic beatdown at Rockwood Park. A brief summary for your viewing pleasure:

Warm-Up on the basketball court: Imperial Walkers, Ukranian Soldiers, Helicopters, Suzanne Somers, Plank Jacks, Alabama Prom Dates, Mummy Kicks, LBC’s.
-and- Across the basketball court: Lunge Walks, Lt. Dans, Bernie Sanders, Mummy Bernies, Karoake, x2, Forward Straddle Hops, Broad Jumps.

Exercise One: Apple Turnover – extended version. Alternate between crab walk and bear crawl – every 3 parking spaces or so. We covered the large parking lot, across the road and through the smaller lot.

Exercise Two: Partner Up for the following:
Booyah Merkins x 20
Hillbilly Leg Tosses x 10 (3 count)
Partner Single Leg Squats x 20
Hop over Burpees (??) – to the fence
Partner Pull-ups – x 10

Mosey back to the parking lot for Exercise Three:
Indigenous People’s Run – man in back does 10 side straddle hops. We worked our way around the park and stopped at 3 stations for the following:
1. 25 WWII’s, 25 flutter kicks, 25 heels to heaven, 25 LBC’s
2. 20 burpees, 20 dips, 20 plank jacks, 20 hitchhiker merkins
3. 50 jump squats, 50 lunges, 50 calf raises, 50 meter sprint to the staircase.

Exercise 4: Clockwork Merkins on the hill.
-roll down the hill and bear crawl up CSAUP style. Then back to the flag.

Numbers/Names/Announcements

YHC took us out.

Final thoughts: Strong work by all today! Much respect to Doublemint who posted and assumed the duty of clean up and recruiting coordinator. An unnamed PAX spilled some Merlot on the final sprint, which was a great badge of honor for YHC. Enjoyed some 2nd F at Starbucks!

Out of the blue and into the black

You pay for this, but they give you that

And once you’re gone, you can’t come back

When you’re out of the blue and into the black.

8 Brothers skipped the fart sack and took their DRP to post at R&R today. Here’s what happened :

Mosey to parking lot behind playground

Definition of F3 and 5 core principles

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

Mosey to cinder blocks and partner up

2 rounds of : Partner 1 farmer carries 2 cinder blocks to end of fence line and back, while Partner 2 does cinder block thrusters. Switch and repeat

1 round of : Partner 1 murder bunnies up 5 fence posts and back, while Partner 2 does standard sit ups (WWII’s with hands behind your ears)

Put Cindy’s back

Mosey through nature trail loop stopping at various points for exercises :

Stop 1 : 30 dips on benches

Stop 2 : 20 Ball Dippers DOUBLE COUNT

Stop 3 : 25 Standard Sit Ups then listen to a DTH joke

Stop 4 : 40 dips on benches 

Stop 5 : Walking Lunges up a long hill

Stop 6 : 15 burpees

Stop 7 : 30 flutter kicks IC

Stop 8 : 25 merkins

Stop 9 : 40 dips on benches 

Stop 10 : partner up for stations doing exercises for 1 minute then rotating to next station : pull ups, sit ups, incline merkins, in and out leg extensions 

Mosey BTTF

30 seconds standard sit ups IC

DONE

Numbers, Names, YHC took us out in prayer

COT : DTH leading ultimate at Heartbreak Ridge on Tuesday; prayers for Lab Rat, Doublemint, McGruff and Heartburn

NMMS: enjoyed meeting Bobber and Dozer!

Proverbs 3 : 27 – 31 NIV :

27Do not withhold good from those to whom it is due,

when it is in your power to act.

28Do not say to your neighbor,

“Come back tomorrow and I’ll give it to you”—

when you already have it with you.

29Do not plot harm against your neighbor,

who lives trustfully near you.

30Do not accuse anyone for no reason—

when they have done you no harm.

31Do not envy the violent

or choose any of their ways.

When I first started posting for workouts I thought guys didn’t like it unless they were beat down to the point they could barely walk but now I realize that’s not what it’s about. It’s about getting up in the Gloom with your brothers, just being active, and having fun. It’s just as much about the fellowship as it is the fitness so I thought I would try to do something a little different from my VQ, which took me a few days to recover from. How about some basketball and baseball! Here’s how things went down.

Mosey to the Basketball courts

Warmarama

SSH, Helicopters, Don Quixotes, Cherry pickers Ukrainian soldiers, Merkins, WW2’s. 10 of each exercise in cadence.

Basketball

The runner had to score 10 points, alternating baskets after each bucket. While he is running up and down the court, the rest of the Pax is doing an exercise of the runners choosing. Exercises included squats, hand release merkins, burpees, side straddle hops, WW2, Ukrainian soldiers, arm circles, and everybody’s favorite, SCORPION KICKS. Hardywood got creative with the 2 part exercise. American hammers and a merkin each time he scored a point.

Mosey to the Baseball field

Baseball

One Pax gets up to bat while the rest is in the outfield. The hitter chooses the exercise for the rest of the Pax to do and hits the ball off a tee. While the hitter is running the bases, the rest of the pax is in the outfield exercising. Exercises included burpees, heels to heaven, Suzanne Somers, mountain climbers, squat jumps, ball dippers, and others

Triple Check

In groups of 3, the runner runs up a hill and around the parking lot while other pax are performing dip and squats. Pax alternated until 3 rounds were completed.

Mosey BTTF for a couple minutes of Mary with 30 WW2s and 30 LBCs OYO

• Counterama # 
• Namerama
• Announcerama
• YHC took the PAX out in Prayer

While playing basketball, I believe it was Hardywood who said we look like we should play for the Washington Generals, the team that is winless and that always gets obliterated by the Harlem Globetrotters! Husky and Half Pipe did better at making baskets than any of the other Pax. Snuff and Rosie showed off their center field skills during baseball by bare handing a couple of fly balls. The mumble chatter was great today, lots of fun had. Thanks for letting me lead.

House Party

Kicking the weekend off in style, 8 SOJ studs got together for the latest edition of Rock N Roll. We pushed ourselves through a tough upper body workout; and had a good time doing so. Here is a brief summary for your viewing pleasure:

Mosey to the tennis courts for Warmarama:
Ukranian Soldiers, Helicopters, Apple Bottom Poppers, Alabama Prom Dates, Plank Jacks, Suzanne Somers, Monkey Love Makers, Lunge Walk, High Knees, Butt Kicks, Mummy Bernie Sanders.

Throughout the workout we took on 4 challenges.
Challenge One was 50 burpees. Keep going until the first person is finished.

Mosey to the Kubota Coupon Pile for Exercise One:
Team One runs up the road a piece, while team two does exercises with cinderblocks. Then switch.
Exercise were: Bench Press, LBC’s with Cinder, Squats while holding Cinderblock overhead.

Mosey across the street for Challenge Two: 75 jump squats.

To the side parking lot for Exercise Two: Frankenstein Exercise Mash-ups:

PAX travel across the parking lot.
Round One: Carolina Crab Rolls – crab walk x 5, roll over and Carolina Dry Dock x5, rinse and repeat.
Round Two: Super Mario’s – Mario Jumps x 5, down for Superman x 5.
Round Three: Crawl Bear goes to Heaven: Crawl bear x 5, roll back into Heals to Heaven x 5.

Challenge 3: 100 Merkins.

Mosey back to the Flag for Challenge 4: 200 LBC’s.

Numbers/Names/Announcements (see Slack)

CoPay took us out with some powerful words.

Final Thoughts: Strong work by all today! A couple of those challenges were no joke. Ultimate goal was to test ourselves and see if we can push through adversity. When Hardywood is around, you know that mumblechatter is going to be strong. Great to see CoPay becoming a regular – I too was surprised that he is 60! Well done sir. Also shout out to Snuff for pushing through post-Covid.

It was a great honor to lead!

Departing the deluge of Bon Air and other points North, a strong PAX of 9 HIM’s gathering in the stifling humidity of Rock&Roll without a drop of refreshing rain in sight. No problem, we’ll bring our own sweaty rainfall to the AO. 

The THANG:

WARMERAMA:

• Mosey loop around the lot & circle up on the basketball court
• Welcome & Disclaimer
• Variable IC Reps to get the muscles warm top to bottom (heaps of 8-counts)

COP #1:

• Ind.People’s Run to the Tennis Courts
• LINDSEY:
• Donkey Kicks 10-15-20-25-30
• Chain Smokers 30-25-20-15-10
• Run across x3 courts between sets

COP #2:

• Mosey via GRABASS back around the park loop – 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:

• Mosey to the Picnic Pavilion for BODOS’ TABLE MADNESS:
• #1: WINGNUTS – Sitting on picnic table, feet under bench, lean back to approx. 15 degrees with back and neck straight, fists touching in front of chest so that elbows point parallel with shoulders, rotate waist so that each elbow touches the table top. 4-Count IC, x10 completed. 
• #2: COYOTE UGLY’S – Partner Up – Starting in a wheel barrow position with partner, P1 starts on the ground and steps up to picnic table ‘seat’ with his hands, completes 1 Merkin, steps up to top of the table top , 1 Merkin, steps back down to the ‘seat’, 1 Merkin, steps back down to the ground, 1 Merkin. That’s one rep. Each Partner completes x5 reps.
• #3: HAIL MARY’S – P1 elbow planks on ground, P2 places his legs on P1’s back and performs 20 dips with his hands on table bench. Each partner completes x3 sets of 20.
• #4: WINGNUTS for another x10 IC

COP #4:

• MOSEYRAMA around park loop to the grassy hill
• TRIPLE CHECK: 
• P1 – Nancy Kerrigans (1-leg SSH)
• P2 – Mtn Climbers
• P3 – Convert from Mtn Climbers to Bear Crawl up the grassy hill, run down stairs to switch

COP #4:

• Mosey back to the large middle 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:

• En Route, Lunge Walk x50 yards

COT:

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

NMS:  Well, YHC lost about 5 pounds in sweat, and you know it’s a good one when Six-Pack Jack is about ready to spill merlot towards the end. Granted, Mickey also puts in 110% for the entire 60min, which if any of the PAX attempted a bootcamp at his level, they’d be spilling within the first ten min – respect to you good sir! YHC was really looking forward to a beatdown in the pouring rain, but seems the rain was bent on staying north of Midlothian. Appreciated seeing Doublemint’s twins making a reentry to F3 after their recent first beatdown at Batteau. And if you have not yet seen Florence with a mustache, it is GLORIOUS! I swear he wears it better than most I’ve ever seen. Love pushing past the limit with you guys! SYITG, DTH

6 Super Heroes in training awaited the Dark Knight caped crusader. Here’s what lame Robin observed from the sidelines :

Mosey to tennis courts

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

THE THANG : The Batman

We did 10 sets *OF EACH EXERCISE* single count reps with 20 seconds of rest in between each set. Only exercise we didn’t finish was Leg Raises due to time and YHC’s hip popping in and out of socket. 

Mosey BTTF

DONE

Numbers, Names, YHC took us out

COT :

“Let love and faithfulness never leave you; bind them around your neck, write them on the tablet of your heart. Then you will win favor and a good name in the sight of God and man.” Proverbs of Solomon‬ ‭3:3-4‬ ‭NIV

Convergence this Monday at Forest Hill Park 7 am to 8 am; BRR September; Retreat 9/24

NMMS : F3 has made a tremendous impact on my life and so many others. It saves mens lives. We all need comradery and challenges as men. That’s what drives me to share F3 with as many men as possible.

20 party animals showed up for a House Party VQ. Nancy Lopez was right, the adrenaline was flowing. Especially since it felt like the entire RVA region was there! I was really thankful for the support. It went a little something like this.

Mosey to the BBall Court for 10 SSH, 10 Helicopters, 10 arm circles, 10 DQ’s 10 copperhead squats, 10 merkins, and 10 WW2’s all IC.

Move to the baseline for suicides. 2 times down and back doing regular suicides then lunge with 4 burpees at each line and finally bear crawl with 4 merkins at each line.

Mosey to the parking lot for some exercises and some running. Partner up. While one partner is exercising, the other is running around the perimeter of the parking lot. Each corner they hit, they come back to where their partner is exercising and switch positions. Partners alternating running and exercising until they made it completely around the parking lot. Exercises were merkins and WW2’s

Mosey the short wooden fence by the baseball fields and do 30 reps of 4 exercises. Exercises were Merkins, dips, pole smokers, and plank jacks.

Mosey to the area by the dog park for more fun. Grab some coupons on the way (Cinder blocks) Get in groups of 3. 1 Pax is doing shoulder presses with the coupon and the other doing WW2’s, the third is running to cones stopping for burpees, plank jacks, and hand release merkins. The groups rotated positions, beginning with the runner going from 7 reps down to 1 of each exercise. We were unable to complete as time ran out…BTTF

COT:

• Counterama # 
• Namerama
• Announcerama
• YHC took the PAX out in Prayer

WE DID IT, a House Party Q, who would have ever thought? Not me! 2 FNG’s made it out. Mickey and Copay. Much love to all the men of F3. I don’t think I’ve ever been around a better group of guys. Special shout out to Florence for spotting me and inviting me (and every other man at Rockwood Park with a pulse) to join the workout 4/16/2022. DTH for presenting me with the opportunity to Q, and Chaplain (my brother in social work) for our talks during morning wood run helping me prepare. Doozy was kind enough to stay back after my first workout and talk to me about F3. One thing that he said to me was that you get out of F3 what you put in it. After a little over 2 months I have to say I respectfully disagree with Doozy. I don’t think I could ever put in as much as what F3 has given to me. Thanks for letting me lead today fellas.

Sincerely,

House Party

After traveling to some different AO’s this week, it was great to get back to the friendly confines of Rockwood Park. We were greeted by poisonous snakes and a bug attacking Body Karate. That’s how we roll down here south of the river. A brief summary for your viewing pleasure:

Mosey to the basketball court for Warmarama:
Arm Circles, Ukranian Soldiers, Mummy Kicks, Apple Bottom Poppers, Scorpion Kicks, Hand Release Merkins, LBC’s. We were greeted by an FNG and his wife who joined in for some Broga: hip flexor stretches and pigeons. The wife bounced after I described F3 and started doing some track drills: High Knees, Butt Kicks, Karaoke (x2), Mario Jumps, Hurdle Drills, Striders.

Mosey to the exercise circuit for 7’s – extended version. This is like an 11, but you only go up to 7. Exercises were hanging leg raises and burpees. In between sets, PAX ran to the top of victory hill and back.

Mosey around the nature trail, avoiding the aforementioned wildlife, for Exercise two: Quad Check with Murder Gorillas, Plank Jacks, Pole Smokers, Jump Squats.

Back towards the flag, stopping at the guard rail for 20 Dips. One minute of Raise the Roofs to finish things off.

Numbers/Names/Announcements

YHC took us out.

Final Thoughts: Great work by the PAX on a run heavy day! We covered quite a bit of ground on the 7’s. Rock N Roll continues to be the epicenter for FNG activity. Our newest member is Short Circuit. He is an engineer who works with Outage at Dominion. He enjoys outdoor activities and repairing electronics. Fun fact, he is originally from Cameroon and speaks fluent French. Helluva first workout – way to push through! I originally named him Tim Taylor but decided to audible to Short Circuit after the group.