Tag: Rock N Roll

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.

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.