Tag: Rock N Roll

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

“It is true that the virtues which are less esteemed and practiced now–independence, self-reliance, and the willingness to bear risks, the readiness to back one’s own conviction against a majority, and the willingness to voluntary cooperation with one’s neighbors–are essentially those on which an individualist society rests.

Collectivism has nothing to put in their place, and in so far as it already has destroyed then it has left a void filled by nothing but the demand for obedience and the compulsion of the individual to what is collectively decided to be good.”― Friedrich Hayek, The Road to Serfdom 1944

14 warriors rose the greet the dawn of a new day and without a mandate in sight, we chose by our own free will to improve the quality of our lives. According to legend, it went a little something like this.

COP

SSH, IW, CS, FC, WWII, HRM and only one Arm Circle. Even that is too many.

I’m Gonna Bale

6 bales were waiting for our fearless studs. Get into three groups in a pseudo triple check fashion. The exercises were as follows; hay bale run, squats, LBC. In a shock, this centrally planned exercise was a cluster f and needed a fair amount of modification.

Farmer In The Dell

Our bales were rearranged and the pax was introduced to Success Barrels. These 80 gallon barrels weigh in the neighborhood of 250 lbs and contain spent grain from Final Gravity Brewing Company in which animals are fed. The barrels are pushed over, then lifted to be right side up. We started with a barrel deadlift and used the rows of bales for broad jump burpees. The pax completed two rounds.

Four Coroners (see what I did there)

This is an escalating four corners in which you add a corner each round and complete all corners on the way out and the way back in. Corner #1 5 Burpees, Corner #2 20 Merkins, Corner #3 10 Lt. Dan, Corner #4 20 WWII.

Triple Check NFT

Mosey over to the baseball fields for a proper triple check. Exercises were as follows; run from stands up the hill and complete two burpees, dips, step ups.

5 Min of Mary

Mosey to basketball court to wrap up the conference. Planks, HRM, Moroccan Christmas (combo American Hammers/ Arm Circles), WWII, 1 min plan. No puppies were killed.

Numberama, namerama and Chaplain took us out.

NMS

Way to work fellas and thank you so much for the great effort. Welcome Fugitive and T-Claps to Doublemint for the incredibly fast name. Big thanks to Doozy for the coffee! And thanks to DTH for licking all the cups.

The farm workout theme had good intentions but did not feel like a natural fit in an F3 workout. The lesson is that if you are gonna have coupons, have enough for everybody. Coupon sharing is for suckers and interrupts the flow. Lesson learned.

Rock N Roll just might prove to be the best AO in the F3 RVA region. We’ve just scratched the surface on this place. A word to future Qs, scout this area and think about bringing a bow and arrow.

Moleskin

At the beginning of each year for the last decade or so I have read Frederich Hayek’s Road To Serfdom. This is a short, phenomenal book he wrote between 1942 – 1943 in a response to the unrestrained encroachment of socialist viewpoints at the London School of Economics.

He wrote this because he felt lonely. He saw counter viewpoints to the wisdom of government was gradually being suppressed. His concern was that governments were trying to ensure continuing prosperity with centralized planning. As an Austrian born citizen, he had first-hand experience that well-intended central planning inevitably leads to totalitarianism.

The concepts are absolutely timeless and are more relevant in 2022 than they were in 1944. If you have felt like you have been in the minority in the last two years because you don’t see blind obedience and uniformity as moral virtues, you’ll love this book.

The video is of the great Milton Friedman who wrote the foreword of the 50th anniversary. Even if you just check out a few minutes, it’s a great perspective enhancer. His philosophy on individual liberty, personal freedoms and the dangers of central planning are so refreshing to hear.

Have a great weekend fellas!

Your pal,

Hardywood

23 “New Year, New You” men made their way out of the rainy 60 degree Gloom to greet a new years worth of beatdowns starting with a convergence at the newly renovated Rock N Roll AO and by renovated YHC means moved from Monday to Saturday. According to the guy playing basketball and watching the PAX with wonder this is what happened.

Mosey to tennis court area for COP

There are 5 core principles of F3

1. Be Free of Charge
2. Be open to all men
3. Be held outdoors (even in the rain)
4. Be led by men who participate in the beating
5. End with a circle of trust

Merkin position YHC calls down PAX goes to 6″ and calls out core principle YHC calls up PAX returns to merkin position repeto for all 5 principles

DQ’s, Helicopters, Weed Pickers, Imperial Squat Walkers, Russian Soldiers

DTH helped YHC with a speaker and a song PAX to do squats to Bring Sally Up, Bring Sally Down holding your position until the next up or down is called.

Mosey to the far parking lots use the first lot

Sheldon Coopers – These are a Cooper with WWIIs tacked on for good measure start with

10 – Burpees, 10 – Squats, 10 – Merkins, 10 – WWIIs and run around loop, next round 9 and run, next round 8 and run down to 1 and run

Mosey to 3rd lot

Four corners – PAX picks favorite ab work Corner 1 -10 dying cock roaches, corner 2 – 20 10 count Not so Lazy, Lazy Boys, corner 3 – 30 Heals to Heaven, corner 4 – 40 American Hammers 2 count

Mosey to Basketball court

According to Wilson YHC may or may not have not been completely honest with him at the Murph the previous morning when he asked if YHC was planning to do Man Killers (aka Motivators). According to Santa Claus and the Easter Bunny, (who YHC has once a year meetings with) it’s not really a lie if you had a good reason for not telling the truth. This line of reasoning has been argued on more than one occasion in court rooms for centuries. So needless to say we did Man Killers.

Mosey BTTF for a Merkin Ring Of Fire and a 20 count of Not So Lazy, Lazy Boys

YHC was running out of steam and good ideas with 5 minutes left and Gomer Pile was ready to take the lead to finish out or time and get our moneys worth with some ab work

Numbers / Names and YHC’s favorite prayer warrior Marmaduke took us out

NMS:

YHC was a little worried that a 1/1/22 convergence at a new AO might not have a great turn out especially in the rain but (WOW!!!) YHC couldn’t be happier with what the Gloom had in store. Of all the Q’s YHC has had this was the largest PAX I have ever had the privilege and honor to lead. In full transparency YHC only had a 45 minute beatdown prepared and on Friday Man Killers where actually not part of the plan. Late Friday night YHC mentioned that he was waffling on whether the beatdown should be 45 minutes or 60 and was told Saturdays are always 60. With this in mind how hard could it be to tack on 15 more minutes to a beatdown when YHC has lead so many in the past? In the COP YHC was struck by just how different it is to lead 23 men than 5 or 10 and it was at this time that the Q’mnesia took over and YHC had no idea what he was going to do at the end of this beatdown to make it 60 minutes.

Thanks to DTH for the help with sound this morning (YHC forgot his speaker)

Thanks to Gomer Pile for finishing out and getting us to the full 60 minutes

Thanks to Wilson for always keepin it real

Thanks to Hardywood for correcting my mathematical errors

Thanks to Flint for visiting from NY

and Thanks to the entire PAX for being my brothers and walking through life with me, you are the reason I keep coming out to these beatdowns

YHC’s personal goals for 2022 that I would like you (PAX) to hold me accountable to

100 Q’s in 2022

100 merkins a day for 365 days = 365,00… sorry 36,500 merkins for the year (I ain’t so good with mathematical things)

Pics – Too many to add to this BB but you should be able to find them on FB

YHC was solo today so decided to go for a run. Went around the outskirts of the park including a trail for 35 minutes. Finished with good form merkins and pull ups : 20 merkins, 19 merkins, 11 merkins, 6 merkins, 5 pull ups. DONE

NMMS : Runs are so much nicer in the cold. YHC would take the cold over the heat any day.

Rockwood Park was the setting for another unforgettable Doozy/Chaplain team up. With Florence enduring a restless baby beatdown at home; we had to carry the Rock N Roll torch. Here is a brief summary for your viewing pleasure:

Mosey to the center parking lot for warm-ups:
– Russian Soldiers, Helicopters, Arm Circles, Don Quixotes, Cherry Pickers, Dead Man Hang, Hip Flexor stretches, Freddy Mercury’s.

Exercise One: The Ab Mile – 4 laps around the perimeter of the baseball field (roughly 1/4 mile). Lap 1 – 4 x 20 ct. WWII sit ups.
Lap 2 – 4 x 20 ct. Heels to Heaven
Lap 3 – 4 x 20 ct, Hello Dolly’s
Lap 4 – 4 x 20 ct. LBC’s

Exercise Two: The Merkin Quarter Mile – run plus 4 x 20 ct. Merkins

Exercise Three: The Elbow Plank 1/8 mile – One person runs out and back – roughly 200 meters. Other man holds elbow plank for the duration. Rotate.

Exercise Four: The 100 meter Burpee run : 2 x 5 burpees plus run in between.

Mosey back to the flag for numbers/names/announcements

YHC took us out.

Final thoughts:

It was great to get back out to Rock N Roll this morning. Solid work as always by Doozy. My mission for this backblast was to not use any musical references in the title……. “Allman Brothers” was the fallback option.