Tag: Rock N Roll

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.

Doozy and Florence posted at Rock N Roll for some cooler weather. YHC loves this time of year. Here’s what happened :

Warmarama :

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

SURPRISE : 25 Merkins IC

Mosey to Playground

3 sets of 5 pull ups

Mosey to big parking lot behind playground

10 burpees per minute for 5 minutes then run 1/4 mile

Mosey to basketball court

25 WWI’s OYO

40 Flutters IC

50 LBC’s IC

50 WWII’s IC

30 reps IC of Twinkle Toes : This is an Al Gore with your arms & hands out in front of you while doing calf raises.

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

Squat Jump Holds

Mosey 1/2 lap around Rockwood Park perimeter and finish back at basketball court

12 burpees

12 squat jumps

12 LBC’s

DONE

Numberama

Name-arama

COT : Doozy and YHC continue to have deep conversations in COT to sharpen one another. You gotta be there to join in the discussions.

NMMS : YHC had a different Q on paper but called some audibles after making the dumb mistake of 25 Merkins IC followed by 3 sets of 5 pull ups

Two Rock N Roll warriors hit the gloom ready to take on the Spartan. It went a little something like this :

Warmarama : 

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

THE THANG :

Mosey to big parking lot behind playground

Spartan :

PAX line up and sprint 100 yrds, do 10 merkins at the finish and walk back to the start all together. Continue until you have done 30 x100 yrd sprints and 30×10 = 300 Merks.

We finished round 23 before time expired (230 merkins completed)

DONE

COT :

Prayers for all PAX of F3 who have M’s and going through the challenges of marriage and raising children

YHC’s 3 month old is going through teething and the 3 year old is going to bed later and later so sleep has been hard to come by. 

NMMS :

Appreciate the push from Doozy as always. Dude is a beast. By round 15 the Suck started to set in for YHC

The Fantastic Rockwood Duo logged their DDP today at Rock N Roll. Here’s what went down :

Slaughter Starter – 20 burpees OYO

Warmarama :

10 SSH IC

10 Russian Soldiers IC

10 Don Q’s IC

10 Cherry Pickers IC

10 Imperial Walkers IC

THE THANG :

Mosey to parking lot behind playground for a Quarter Pounder – Sprint 25 yards and Do 25 merkins, Bernie Sanders back to start. Sprint 50 yards and do 50 squats, Bernie back to start. Sprint 75 yards and do 75 DOUBLE COUNT Mountain Climbers, Bernie back to start. Sprint 100 yards and do 100 SSH, Bernie back to start.

Run DMC – Run a lap around parking lot then do 20 Diamond Merkins (D). Run a lap around parking lot then do 20 Merkins (M). Run a lap around parking lot then do 20 Carolina Dry Docks (C)

Mosey to basketball court :

20 Star Jacks

50 LBC’s IC

50 WWII’S IC

30 Flutters IC

Super 21 – Do 1 Merkin then 1 sit up; 2 merkins / 2 sit ups; 3 merkins / 3 sit ups; etc all the way to 21 merkins / 21 sit ups (total of 231 reps merkins and 231 sit ups)

DONE

COT :

Doozy and YHC continue to share deep conversations on relationships with M’s and raising 2.0’s

Blood Drive Wed 10/20 at Good Shepherd. See slack and Pigskin for details

NMMS :

Doozy finished a full Super 21. YHC got through the 18 merkin set before time expired. Great push.

A solo workout was on tap for this morning at Rock & Roll. Here is what the walkers say they saw

The entire beatdown never left the basketball court

COP DQ’s, Helicopters, Deadman Hangs, LBC’s, Sugar sticks

Mosey to the corner

Lady number 1: (4 corner Prostitute) Corner 1 – 10 Merkins, Corner 2 – 20 Plank Jacks, Corner 3 – 30 LBCs, Corner 4 – 40 Squats

Bear Crawl, 5 Merkins and a Bernie Suicides at the free throw, half court, Free Throw and opposite baseline

Lady number 2: (4 corner Prostitute) Corner 1 – 10 American Hammers, Corner 2 – 20 Scrunchy Frogs, Corner 3 – 30 Sugar Sticks, Corner 4 – 40 LBCs

Bear Crawl, 5 Merkins and a Bernie Suicides at the free throw, half court, Free Throw and opposite baseline

Lady number 3: (4 corner Prostitute) Corner 1 – 10 Squats, Corner 2 – 20 2 count Lunges, Corner 3 – 30 Jump Squats, Corner 4 – 40 Calf Raises 20 Inside, 20 outside

Numbers / Names YHC took himself out

NMS:

It was tough to get started by myself this morning but once the motor got going it got a little easier.