Tag: Rock N Roll

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.

7 men at 7 o’ clock sharp.

Walking warmups: Ukranian soldiers, walking Imperial Walkers, arm circles, Quixote broad jumps.

Improvised 11s: bear crawl up the embankment for incline mirkins, craw bear back down for jump squats.

Indigenous bar crawl with plank jacks the length of the bar.

Mosey to the under-construction tennis courts where we picked up where Chesterfield County left off. Grab a big piece of asphalt for some curls, some kettle bell swings, and thrusters. 50 pole smokers OYO. 45 mirkins OYO. Then we moved as many huge pieces of asphalt as we could from one end of the court to the other at a high rate of speed. Once the new pickleball courts are done, we can safely say we helped build them with our bare (gloved) hands.

Mosey over the baseball field stairs for a triple check: timer runs up, around and down the stairs while partners dip and flutter kick.

Over to the batting cage: first one to 100 donkey kicks calls it out. Last Call with the 100 by a hair.

75 WW2s OYO. Mosey the long way back to the flag with a sprint thrown in, and 3 minutes of burpees to round things off to an even hour.

COT.

Tis the season of drinking extra fluids. YHC was completely smoked after his own workout and has no one else to blame but himself. Thanks again for coming out and going along with my improvised madness. One of these days I’ll plan something out.

Peace.

Three rock stars enjoyed an intimate gathering filled with mumblechatter and Jumping Herpees. Here is a brief summary for your viewing pleasure:

Mosey to the basketball court for Warm-ups:

Ukranian Soldiers, Helicopters, Mummy Kicks (??), Alabama Prom Dates, Monkey Love Makers (slow Monkey Humpers), Plank Jacks, Carolina Dry Docks, Broga including the pigeon, Hip Flexor Stretch, etc.

Mosey to Basketball Court 2 for Exercise One: Ring around the Toadie: Frog jumps going clockwise around the perimeter of the court. Finished two laps.

Mosey to the back of the park, stopping for Pole Smokers (x25), Flutter Kicks (x50), LBC’s (x75).

On the Nature Trail Exercise equipment: Triple Check.
Runner goes to the garden and back. Partner 2 (Jerkins), Partner 3 (WWII sit-ups on the bench).

Mosey to the grass hill for Exercise Three: Victory Hill (x7)

On the way back to the basketball court: Hand Release Merkins (x25), Mountain Climbers (x 50, 2 count), Squatting Raise the Roof (x75)

Exercise 4: A couple laps around the basketball court, alternating exercises on each side of the court.

Round one: Crab Walk, Bernie Sanders, Crab Walk, Bernie Sanders.
Round two: Bear Crawl, Side Shuffle, Crawl Bear, Side Shuffle.

Round three: Hoppin’ Lt. Dan’s, Karoake, Hoppin’ Lt. Dan’s, Karaoke
Round four: Jumping Herpees, run, Jumping Herpees, run.

Back to the flag for Numbers/Names/Announcements

YHC took us out.

Final thoughts: Strong work put in by the PAX this morning! Crosby, Stills, and Nash was the first rock trio that popped into my mind – I am sure there are many others worthy of a backblast title. Really enjoyed hanging with HP and Snuff this morning!

The sky is clearing and the night has cried enough
The sun he comes the world so often up
Rejoice, rejoice, we have no choice but to carry on

The fortunes of fables are able to sing a song
Now witness (oh) the quickness with which we get along
To sing the blues, you’ve got to live the dues
And carry on

Carry on love is coming
Love is coming to us all

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.