Tag: Rock N Roll

Rockwood Park

  • DirtyMacDeuce’s Death Star landed on Everest

    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 sure you bear crawl back to center court before proceeding to the next point). Total 150 merkins completed. This is the modified version. The real version has 10 cones lined up in the shape of the star and yields 300 merkins total.

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

    Mosey to stairs 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. (We did 10 sets of this)

    Mosey lap around entire paved loop of park and sprint up the stairs on the way back to Ole Glory.

    DONE

    Numberama

    Namerama

    COT :

    Prayer Request for YHC’s M and YHC operating on little sleep with the newest 2.0. It’s been an erratic sleep schedule and diaper rash has exacerbated that.

    NMMS : Thankful to have Oyster and Doozy post this morning. All were fairly silent with little mumble chatter due to the Death Star beatdown.

  • And the Cradle Will Rock

    High humidity and 100’s of senior citizen walkers welcomed 4 PAX to the latest edition of Rock N Roll. We were all eager to put in some work and explore the grounds of this new F3RVA outpost. Here is a brief summary for your viewing pleasure:

    Mosey to the large parking lot for warmups consisting of:
    Walking Russian Soldiers, Walking Helicopters, Walking Arm Circles, Walking Drunken Hillbillies, Lunges, LBC’s, Dead Man Hang.

    Mosey to the baseball field for exercise one:
    10 rounds of Burpees w/approximately 30 seconds rest in between. PAX either did 7 or 8 per round, dependent on age. Offshore recommended Van Halen Burpees for the final round, which was an added challenge.

    Mosey to the Nature Center area for Exercise Two:

    All together Triple Check with Pole Smokers (20 count), Murder Gorillas across the face of the hill, run to the Nature Center and back.

    Back to the Flag for Numbers/Names/Announcements

    YHC took us out.

    Final thoughts:

    If you haven’t had a chance to check out Rock N Roll, I would highly recommend it. Park is huge with many different areas to utilize. No diddlers in sight!

    Shout out to Florence for getting this thing organized.

    Very impressed with Nike this morning – dude was pushing himself and showed a lot of determination. Keep posting!

    To tie everything together on the backblast, I was trying to think of a Van Halen song with the word “rock” in it. I am sure there are many others. Feel free to discuss amongst yourselves and/or comment below.



  • We Built This City on Rock N Roll

    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 :

    1. At sit up bench : WWII’S
    2. At dip bars : Dips
    3. At horizontal bench : In and Out Leg Extensions
    4. At monkey bars : Pull Ups

    Mosey to baseball fields and stop at the Stairs between the fields. Perform various exercises for 5 rounds of each exercise :

    1. Jump up on every other step of the stairs for 5 rounds
    2. Sprint up the stairs for 5 rounds
    3. Jump up on every step of the stairs for 5 rounds

    Mosey to basketball court for 4 corners with animal movements between corners :

    1st Corner : 50 lunges (each leg counts as 1 rep)

    Bear Crawl to next corner

    2nd Corner : 50 merkins

    Front facing crab walk to next corner

    3rd Corner : 50 LBCs

    Kangaroo Hop to next corner (this is a murder bunny without the cinder block)

    4th Corner : 50 WWII’s

    Broad Jump back to starting corner

    DONE

    COT :

    Welcome FnG Andrew now named Nike! He lives near Chesterfield Airport so this AO attracted him out. Mudface was a true brother and drove all the way down from Mechanicsville to indoctrinate Nike into the F3 Brotherhood.

    T Claps also to Splinter and Try Hard for making the trek, and for everyone else that came out to support this launch.

    Prayers for Splinter and his family who endured a chaotic Washington Nationals game where shots were fired and a melee broke out. He endured some moments of being separated from his M and 2.0’s which was very traumatic. Prayers for our country and for the men of F3 to lead this nation back on track.

    Prayers for Tobit’s grandfather who recently lost his M after a long battle with dementia, and prayers for Tobit’s whole family as they mourn.

    NMMS:

    Great push today brothers. It was more running than expected but no one complained and everyone finished. Very strong finish from Nike on the broad jumps (YHC wanted to name him Skywalker because of that but lost out to Nike haha)