Tag: Rock N Roll

“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.

The usual…Doozy and Florence at Rock N Roll. Here’s what happened.

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

THE THANG :

Mosey to parking lot behind playground

merkin ladder – Start with 20 merkins. Sprint 100 yards to other end of parking lot. 19 merkins. Sprint back 100 yards to starting point. Repeato decreasing merkin count down to 1 merkin for a Total 210 merkins.

Mosey to basketball court

Squat Jump Holds (do Squat Jumps counting down from 10 to 1 then hold Al Gore in helix counting down from 10 to 1. Repeato with 9 seconds, 8 seconds etc down to 1 seconds. Hold the last Al Gore for 10 seconds for the burn)

40 Flutters IC

30 Heels to Heaven OYO

50 WWII’s IC

Motor City Shuffle – This movement is 2 lunges, 1 burpee, 5 merkins, 5 plank jacks, 1 broad jump. Repeato across basketball court

50 LBC’s IC

Run 2 laps around parking lot

DONE

COT :

Doozy had a great time in the Fort Mill area posting at several different AO’s over Thanksgiving break.

We continued deep discussions on life.

NMMS :

Thankful to have Doozy as a constant encouragement and someone YHC can count on to post at Rock N Roll.

The usual Rock N Roll Duo posted this morning. Florence + Doozy = Floozy. Here’s what happened.

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

Mosey to parking lot behind playground

DirtyMacDeuce : 4 sets of 3 exercises done with 12 reps In Cadence. The exercises we did were Merkins, Freddie Mercuries and Imperial Squat Walkers. After each set of three exercises, run a lap around parking lot for a total of 4 Laps.

Mosey to stairs between baseball fields

Everest : On the stairs, lunge up the steps EVERY 3RD STEP and do a squat at the end of each lunge. Alternate legs. Repeato to the top of the stairs. (We did 5 sets of this)

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.

Grizzcalator – bear crawl up the stairs, stopping at each step to do a merkin

Mosey to basketball court

10MOM :

40 Flutters IC

100 LBC’s IC

60 WWII’s IC

DONE

Numberama

Name-o-rama

COT :

Thanksgiving Day Convergence at Mary Munford 6 am – 7 am to learn history from TYA

Black Friday running loops with TYA (See slack for details or contact TYA)

Doozy is heading to Fort Mill to post with F3 there for their Thanksgiving Convergence

Continued Prayers for Nancy Lopez’s sister who is recovering from a severe foot injury

NMMS : Trying to close the endurance gap with Doozy gives YHC a constant goal to aim for haha. Always blown away by Doozy’s endurance. YHC was sucking air this morning for some reason. Probably due to eating like crap over the weekend.

YHC took us out in prayer.

2 winter weather gear protected men stepped up to the plate this morning to see why YHC would have a medicine ball with him.

For further explanation please read on

If you do not need an explanation scroll straight to NMS

Mosey to the BB Court for COP

DQ’s, Helicopters, Cherry Pickers, Russian Soldiers, Imperial Walkers, Merkins

Mosey around to pick up the medicine ball drop it off by the wooden rails and continue mosey down the hill to the last tennis court. Brief explanation of how this exercise will go. Mosey back to the Wooden rails. Basically a partner type triple check, partner 1 runs to the far tennis court, does one burpee and bear crawls up the hill to the corner and runs back to partner 2. Partner 2 is performing called exercise while waiting for the return of partner 1 (X3). Exercises where with the ball Step ups, Squats and Calf raises.

Mosey back around to drop off the ball and continue to mosey down to baseball fields. At the steps do a modified Paula Abdul Bear crawl 4 steps forward 1 merkin 2 steps back 1 merkin until you reach the top run back to start repeto

1 burpee at the bottom of the steps tooth fairies to the top 1 burpee and mosey to the BB Court

Finish out with 20 American Hammers IC, 20 Scrunchy Frogs IC, 20 WWII OYO

Numbers / Names YHC took us out

NMS: It was very cold and windy outside but in our winter gear it was 70 and sunny. After having took a week off to rehab the knee it was good to get back after it.

2 men broke out the air guitars and posted at Rockwood Park for another epic beatdown. Here is a brief summary for your viewing pleasure.

Mosey to the large parking lot for Warm ups:

Walking Russian Soldiers, Walking Arm Circles, Walking Helicopters, Hoppin’ Hillbillies, Hoppin’ Cherry Pickers, Lunge Walk, Freddy Mercury’s.

Exercise One: Tour de Rock N Roll. We ran around the perimeter of the park, stopping periodically for: 20 HR Merkins, 20 WWII sit-ups, 20 Lt. Dans.

Exercise Two: At the Nature Center. One man Crab Walks down the hill and Bear Crawls back. Other man does Jump Squats then switch.
Round 2: Crab Walk/Bear Crawl with Pole Smokers.

Mosey back to the Flag for Striders.

Numbers/Names/Announcements.

YHC took us out.

Final Thoughts: Really enjoyed talking to Florence this morning and learning more about his background and family. As for the backblast title – Hall and Oates was the first rock duo that popped into my mind. I am sure there are many others who are worthy.

2 of Rock n Roll nations finest big hair band (less hair than in our mind) metal heads made their way out of the Gloom like Paul Stanley through a fog machine and according to the Soho Tribune this is what happened

Mosey to the BB court for COP

DQ’s, Helicopters, Cherry Pickers, Imperial Walkers, Russian Soldiers and (SSH burpee combo)

Mosey to the wooden guard rail

Start at the second rail from the end 10 incline merkins, run around to opposite side 10 decline merkins, run around to the opposite side. Repeto X3

Start at the second rail from the end 10 reverse crunches run around to the opposite side 10 step ups (started with 10 per leg and modified to 5 per leg after the first round)

Mosey to the end for an exercise we will figure out as we go

Start at the first section along the rail with an incline merkin, go to the next section for an offset merkin to the right, go to the next section for a decline merkin, go to the next section for an offset merkin to the left. Somewhat worked but needs a little more work.

Mosey to the end of the rail for elevens

Start with 1 (Helix style) Squat run all the way down the rail to the end for 10 heals to heaven or pole smokers (your choice)

Rail crawl to the right from one end to the other getting the legs out as far as you can and working the core. On the way back rail crawl to the left adding a merkin at the gaps in the rail

Mosey back to the BB courts

Man Killers (YHC screwed up the count at 9 but got back on track fairly quickly)

10 Burpees OYO

Mosey BTTF

American Hammers IC, Scrunchy Frogs IC

Numbers / Names YHC took us out

NMS:

With so many Mondays just Florence and YHC we are getting to know each other fairly well and some of our conversations are way more detailed than what you might find in a normal AO COT. I love my brother Florence and pray for him and his family daily. We should all strive to know each HIM and their M / 2.0’s to make the bond of the PAX that much greater.

Two Dudes strolled into Rockwood for some Rock N Roll. This is what went down :

Warmarama :

10 SSH IC, 10 Russian Soldiers IC, 10 Imperial Walkers IC, 10 Don Q’s IC, 10 Cherry Pickers IC

THE THANG :

Mosey to big parking lot behind playground

Modified version of The Dab : 10 burpees per minute for 5 minutes, run 1/4 mile, rinse and repeat (The full version is repeated x3)

Mosey to basketball court

The Gross : Pick 12 exercises, do 12 reps of each. 12×12=144 which is a Gross (We did Bonnie Blairs double count, Freddie Mercuries double count, Merkins, Squat Jumps, WWII’s, Burpees, Squats, WWI’s, Carolina Dry Docks, Plank Jacks, LBC’s, Flutters IC

Welsh Dragons : Remain in plank position the whole time. Bear crawl forward 4 steps, do 1 merkin, 1 plank jack, and tap the BACK of each shoulder 1 time. Repeat adding 1 rep to each exercise each time – bear crawl forward 4 steps, do 2 merkins, 2 plank jacks, 2 sets of back of shoulder taps… etc. Go until you get to 10 reps each

Run a lap around the entire perimeter of Rockwood Park on pavement (Bear Crawl under the gates)

100 LBC’s OYO

50 WWII’s OYO

DONE

Numberama

Name-arama

COT : Sharpening conversations took place. YHC is getting weary with a teething baby and a three year old that won’t go to sleep until 9:30 pm. Asking for prayers for that and YHC’s left knee not doing so hot.

NMMS : The Dab is no joke. If we would have went to Round 3, YHC’s form would have taken a serious hit and wouldn’t have maintained the 10 burpees per minute pace. Serious Question : Is Doozy really 50 years old? YHC is suspicious and thinks he might be in his 20’s.