Tag: Rock N Roll

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.

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 the 5 to 1 reps. Now do the entire Routine again but this time do Merkins for the 10 to 6 reps and Burpees for the 5 to 1 reps

Mosey to Basketball Court

2 sets of SheHateMe – Do 20 lunges, 10 Burps (Burpees without the push up and the standing), and 10 Merkins from one end of court to the other. (There and back)

COP :

50 WWII’s

DONE

Numberama

Name-arama

COT :

Doozy and YHC shared some deep conversations about M’s and 2.0’s this morning. Thank you for sharing and listening brother.

NMMS :

Santa’s Ladder took a lot longer than YHC thought it would. Das a big outfield.

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 x 20, Plank Jacks x 30, Jump Squats x 40.

Mosey to the Nature Center:

One man lunge walks to the grass and back, while the other does exercise for the duration: Heels to Heaven, Carolina Dry Docks, LBC’s

Mosey to the Baseball Field:

Got a little lazy and repeated my segment from The Forge Last week: Lt. Dan Walks to the Plank, Crab Rolls, WWII Crawl Bears, Jumping HRpees. Jog back in between each segment.

Back to the Flag for Numbers/Names/Announcements.

YHC took us out.

Final Thoughts: Enjoyed catching up with Doozy and hearing about the 911 convergence in DC. Sounded like a great time and tough workout. SOJ PAX definitely need to come and check out Rock N Roll. Lots of open spaces and people meandering about. Doublemint – if you are going to break out the all white New Balance, this is the spot.

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 : Alternate between 1 minute of climbing up inclined pole bars, 1 minute of inclined merkins, and 1 minute of jerkins

3rd Stop : Alternate between 1 minute of hanging leg raises on inclined bench, 1 minute of pull ups/chin ups, and 1 minute of dips

Run back to basketball court at parking lot

COP :

50 LBC’s

50 WWII’s

1 minute of American Hammers

30 seconds of Flutters

DONE

Numberama

Name-arama

COT :

Iron Pax Challenge Week Zero is this week. Talk to other PAX to get a plan.

Doozy had a great weekend retreat in Windy Gap NC with TryHard, Greenbow and many other men from different places. They led some workout beatdowns on steep inclines.

YHC took us out in prayer

NMMS :

Appreciate the push as always Doozy. That forest was literally dripping with humidity. Choking on the dense fog and running the hills makes for an extra suck.

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 up with your arms in Iron Cross position)

Outlaws (15 to the right IC, 15 to the left IC)

Not-So Lazy Boys – On your six sitting upright with your legs straight out in front of you on the ground. Cross your arms and grab your sides, leaning back in your “Lazy Boy” as far as you can without your feet coming off the ground. Hold and engage your core for 15 seconds in center position, right position and left position. (We did 15 seconds in the middle, 15 seconds to the right, 15 seconds in the middle, 15 seconds to the left, 15 seconds in the middle)

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)

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

Obama – This movement is bear crawl for 4 hand moves then stop to do 4 merkins. (Obama was the 44th POTUS). Repeato across basketball court

Mosey to stairs by baseball fields

Paula Abdul set of merkins up the stairs (bear crawl up 2 steps and do 1 merkin, crawl bear down 1 step and do 1 merkin. Repeato to the top of the stairs)

Mosey back to parking lot and Ole Glory

1 minute of Pole Smokers

1 minute of LBC’s

DONE

COT :

Doozy had a great trip to F3 C’ville over the weekend. They are doing some great things for men in recovery from addiction to help them get in shape, learn a trade and find a job. It’s given Doozy some things to think about possibly implementing in RVA for the future.

Prayers for marathon runners as they train and our PAX on IR

YHC took us out in prayer

NMMS :

Doozy enjoyed the Not-So Lazy Boys and Obama’s as some new exercises to do. YHC enjoyed the push as always from Doozy.

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. Repeato starting at 9 then 8, etc all the way down to 1. Surprise the PAX by holding the last Al Gore for 10 seconds.

Mosey to stairs by baseball fields

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

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 baseball field next to stairs and line up in the outfield

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

Mosey back to basketball court

COP :

1 minute of Flutters

1 minute of WWII’s

30 seconds of LBC’s

DONE

Numberama

Name-arama

COT :

Prayers for Doozy’s 2.0 as she starts college at Coastal Carolina and for the family as they adjust to the first 2.0 leaving the nest.

F3 movie night to watch Shang Chi first weekend in September. More details coming soon.

If anyone needs access to the Q sheet so they can sign up to Q, DM Splinter on slack.

NMMS :

YHC is encouraged and challenged by the endurance of Doozy. YHC prays to be in that great of shape at 50. RESPECT

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 side 10 dips bear crawl to the end of the second court with one squat jump

Mosey to explore the other court but players are starting to file in, so as to not interfere with reservations we mosey back to the parking area for 10 Parking lot crawls

Mosey back to main parking lot and hit the parking lot rails again for some more leap frogs

Mosey to baseball parking lot use the buddy system Partner 1 does an exercise while partner 2 runs the length of the lot LBC’s, Ball Dippers, Incline merkins

Mosey back by the dog park to find a paved path run down it to find that its an extra entrance from Hull street, continue mosey back towards the flag use the parking lot rail again but walk it like a balance beam

BTTF extra time 20 American Hammers, 20 Scrunchy Frogs

Numbers / Names YHC took us out

NMS:

You can pack a lot in when only 2 PAX hit the AO. YHC and Florence where able to explore a little more than we might have been able to if more PAX where present. Hopefully PAX will continue to grow for this AO in the future because it has a lot of potential.