Doozy and Florence posting at Rock N Roll. Who would have guessed? Here’s the DL : Warmarama : 20 SSH IC 10 Russian Soldiers IC 10 Imperial Walkers IC 10 Don Q’s IC 10 Cherry Pickers IC 10 Merkins IC THE THANG : Mosey to the big boy baseball field at the back of the park Santa’s Ladder on baseball outfield – run to opposite end of outfield and do 10 burpees. Run back to starting point then back to the opposite end of outfield and do 9 burpees. Repeato until you complete 6 burpees then switch to Merkins for…

YHC was excited to see a full parking lot in the early morning gloom of Rockwood Park. My dreams were quickly shattered as I realized everyone was a senior citizen getting ready to hot step around the perimeter of the facility. Luckily Doozy rolled in and saved the day. Here is a brief summary for your viewing pleasure. Mosey to the big parking lot for Warm Ups: Russian Soldiers, Imperial Walkers, Helicopters, Arm Circles, Dead Man Hang, Cherry Pickers, Don Quixotes.Mosey to the back lot for a 4 Corner Prostitute featuring the following exercises:Hand release Merkins x 10, Flutter Kicks…

The 2 Rock N Roll staples posted in darkness through the forest hills in suffocating humidity. Here’s how it went : Warmarama : YHC takes a dump in the bathroom while Doozy does Imperial Walkers, SSH etc for 3 min THE THANG : Run a 2 and a half mile loop around the park and through the paved forest trail with 3 stops for PT. 1st Stop : Alternate between 1 minute of sit ups on the bench, 1 minute of dips, 1 minute of in-and-out leg extensions on bench, and 1 minute of pull ups/chin ups 2nd Stop :…

2 SOJ regulars showed up to Rock N Roll to hang with Paula Abdul, Obama and Dolly. Here’s the scoop : Warmarama : Warmup 1/4 mile run around parking lot, through playground trail and back 20 SSH IC 10 Don Q’s IC 10 Russian Soldiers IC 10 Imperial Walkers IC 10 Cherry Pickers IC THE THANG : Merkin Mile – do 25 merkins after each 1/4 mile run (Total : 100 merkins, 1 mile). Followed the same loop we did for the Warmarama. Mosey to basketball court COP : Never Cross Dolly’s 30x IC (This is a Dolly while sitting…

2 gluttons for punishment posted in a downpour at Rockwood Park to log their DDP. Here’s the rundown : Warmarama on basketball court : 20 SSH IC 10 Don Q’s IC 10 Cherry Pickers IC 10 Imperial Walkers IC THE THANG : On basketball court, perform Merkin Jax – Done in a 1:4 ratio : 1 merkin, 4 plank jax, 2 merkins, 8 plank jax, up to 5/20 and all the way back down  Jump squat holds – Together, perform jump squats counting down from 10 to 1. Then hold an Al Gore in helix counting down from 10 to…

1 Metal head from the 80’s and 1 younger guy made a post to explore Rock and Roll as the days grow shorter and this is what happened COP on the Basketball court DQ’s, Helicopters, Weed pickers, LBC’s, Flutter Kicks, Merkins, Imperial Squat Walkers (issues with the cadence), Russian soldiers Mosey to the parking lot Four corners to get us started, 10 Merkins, 20 Offset Merkins (10 rights and 10 lefts), 30 LBC’s and 40 squats Mosey to the parking rail, leap frog back and forth over the rail Mosey to the tennis courts Eleven’s using two courts from the…

3 SOJ HIM’s posted at Rock N Roll to sharpen one another. The senior citizens walking the park said this is how it went down (The senior citizens are some shady characters according to Wilson) : Warmarama on Basketball Court : 20 SSH IC 10 Don Q’s IC 10 Russian Soldiers IC 10 Imperial Walkers IC 10 Cherry Pickers IC THE THANG : Modified Death Star on Basketball Court (use each corner and the basketball hoop at the top as the 5 points of the star) : Bear Crawl to each point of the star and do 30 merkins (make…

9 PAX showed up for the inaugural launch of Rock N Roll to be welcomed by more running and jumping than was expected…sorry not sorry…. Warmarama : SSH in cadence x 10 Don Q’s in cadence x 10 Russian Soldiers in cadence x 10 Cherry Pickers in cadence x 10 Merkins in cadence x 10 The THANG : Long Mosey to the Nature Center then take a left down the paved trail through the woods. Stop at first workout station then partner up. 1 minute interval training at each station with your partner with the following exercises : At sit…