Tag: Rock N Roll

Rockwood Park

  • Humidity, Sweat, Kicking our butts

    A rare occasion where a workout and one I created kicked my own ass. I was struggling just walking around collecting the things from earlier yet 12 of us came out. The humidity hit fast I believe we could have jumped into an ice bath afterwards and felt great. Here we go(warning content you’re about to read may cause distress or other medical problems please see a doctor if so).

    Start with the COP(SSHs, Imperial Walkers, DMH, Don Quixote, Merkins, Alabama Prom Dates, a little stretching). We ventured down to the corner where the parking lot of hell commenced. 12 stations of pergatory went like this:

    Station 1: 50 Supermans, 50 DC Flutters, 50 Wipers, 50 Pickle Pounders

    Station 2: 100 Toe Taps

    Station 3: 90 S2S Ski Jumps

    Station 4: 80 Jump Rope

    Station 5: 70 Plank Jacks

    Station 6: 60 Oblique LBCs(then to the playground for death planks, merkins, and tricep dips)

    Station 7: 50 Carolina Dry Docks

    Station 8: 40 Fwrd/Back Murder Bunnies

    Station 9: 30 Double count MC

    Station 10: 20 Groiners

    Station 11: 10 HR MERKINS

    Station 12: 5 Navy Seal Burpees

    A mortal may think that’s it, wrong there’s more. Mosey to the woods for assisted pullups with negative holds and a little run to the gate. The end featured runs up the hill, and a bear crawl with jump squat combo that might have been the icing on the cake. A little stretch, time called names numbers and prayer led by YHC to close out. Yes a rare time that something beat me to where I was struggling to recover. A good workout will give me a high that carries over. This one was straight up no mercy on the soul. It felt like Leonidas was calling out on how to beat the Persians in battle. I wanted to do this workout I have had it in my mind for a while now it’s done. I will bring it back one day a new version there were things I can add if an FNG came today, I think a merlot might have taken place. 54 still out there I will tell you am I 100 when I come out(No) in have little things that hurt yoga helps plus having that gear that’s taken years to understand helps. See you next time earned a feast today

  • Kilodora did not Kill our Dora

    7 HIM’s converged at Rockwood for a ride on the pain train, which in YHC’s estimation isn’t nearly as brutal as in past years, BUT plenty of reps nonetheless. Here’s how we crushed the comfort zone for the day:

    The THANG: 

    WARMERAMA: 

    • Mosey loop around the lot and circle up
    • Welcome & Disclaimer
    • A myriad of IC Reps to get all body areas sufficiently warmed up

    KILODORA:

    • Partner Up, with one HIM doing reps while the other runs the lot and back to switch
    • x100 No Cheat Merkins
    • x200 Heels To Heaven
    • x300 Squats
    • x400 LBC’s

    CABER SPRING CLEANING:

    • Mosey to the Pit
    • Remove all 8’ cabers, and PAX individually flipped cabers to end of pit and back
    • Pull out PAIN and CHAOS (14’ logs used for GTE #47), carrying out to dewy grass to roll and clean

    Mosey BTTF:

    • DORA wanted a little race up the gravel road, and while he was fast, he wasn’t fast enough!   😉

    COT:

    • Counterama # 7
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer

    Prayer Requests:

    • RC’s mother – healing and peace
    • DTH’s business – wisdom and peace

    NMS:  Absolutely perfect weather and a wonderful group of brothers to get after it with. Always amazing how much longer it takes than expected to get through the Kilodora. Appreciate you guys putting in the hard work! Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • July NoToll Ult Frisbee
    • Bridge
    • August Homegrown Half
    • Sept CSAUP at Alamo/SH/OH
    • Oct Growruck

  • Abcathlon 2025: Overtime Required

    9 of of SOJ’s finest took on the somewhat stupid and moderately pointless summer challenge known as the Abcathlon. It was a hot and humid morning – but luckily, no upper body muscles were required. Here is a brief summary for your viewing pleasure.

    Mosey to the basketball court for a short Warm-up: Ukranian Soldiers, Helicopters, Cherry Pickers, various stretches, butt kicks and high knees.

    Exercise One: Abcathlon: Roughly 1.25 mile course with 10 stops. 50 count exercises at each station
    1. Grow Ruck Sit ups
    2. Pickle Pounders
    3. Incline LBC’s
    4. Hanging Knee Raises
    5. Rosalitas/Hello Dollies
    6. Crunchy Frogs
    7. WW II Sit ups
    8. Heels to Heaven
    9. Boxing Cockroaches
    10. Wallabama Prom Dates

    * Two circuits completed

    Final Thoughts: Excellent effort by all the PAX this morning. We ran out of time, but everyone wanted to complete the second circuit – ended up being about 3 minutes over. Special shout out to Deep Dish returning from the IR and looking strong. I also heard that Big Rig ran 15 miles this morning and did the Abcathlon – ridiculous. He is also a two time finisher! Somewhere in the park there is a cone with “Flutter Kicks” on it…………….until next summer!

  • Welcome to Summer

    A group of 15 braved the first day of summer(plus I led the Q which means simply here we go). Summer is now officially here, heat humidity and a lot of sweat before 9am is now on the menu for a while. Let’s break everything down…..

    Over to the side court for a warmup(SSHs, Don Quixote, Copperhead squats, Dead Man Hang, LBCs, Freddie Mercury, a little stretching). Over to the side for walking lunges and runners lunge with a twist, then we did a round of BLIMPS(5 burpees, 10 lunges per side, 15 imperial walkers per side, 20 Merkins, 25 plank jacks, 30 squats).

    A mosey to a nearby lot for a quick 4 corners (10 HRM, 20 double count mountain climbers, 30 double count shoulder taps, 40 SSHs). The concession area next for a triple check: Hoe Down with a twist, tricep dips, run down the steps bear crawl up the hill. After that change things up: a little indigenous run 5 jump squats, then run to the front. A workout of mine not complete without a Dora(100 Carolina Dry Docks, 200 double count flutters, 300 double count toe taps). A little breather then to the grass hill for a finisher. 3 rounds up the hill Round 1 run, 2 lunges, 3 bear crawl. We helped Bone Thugs make it up the last hill of his crawl. A little stretch, numbers, names and prayer led by YHC to close it out.

    Check Slack a lot of things upcoming: VQ week, 4th of July, Homegrown, etc. Haveca good one see you next time

  • Let’s rock! 2/2 FNGs!

    16 dudes (including two FNGs) got in done this morning at Rock and Roll.

    Plant the flag….started a little before 7:00 a.m. because I was ready to go!

    Jogged to the basketball court for F3 mission statement, five principles and disclaimers. Knocked out various warmup exercises (starting with SSH of course).

    COP 1: On basketball court, we did 11s: Squats (1x) and LBCs (10x). Finished up and had mudslide do a twenty count.

    COP 2: Mosey to playground area, split into groups of three for triple check. Runner to snack bar, exercises on the benches and tables were decline merkins and dips.

    COP 3: Walk to parking lot to SLOW things down a bit for some Mary. Highlights: 2x APDs, and a round of pickle pounders.

    COP 4: Mosey to the snack bar area. Partner up for DORA. Runner goes down stairs and back up. Exercises were 100 Donkey Kicks, 200 Hoe downs (which took forever), and 300 SSH.

    COP 5: About 10 minutes left…mosey to pull-up bar area, split into groups of four, each group doing 100 total reps of pull-ups.

    BTTF

    FNGs:

    Jordan: From Cali, likes wine, works at AWS. Of course given the name “Thunderbird” which is a cheap wine alternative apparently.

    Matthew: From NH, former cop, does investigative work now, so he his now “Bluey.”

    Announcements:
    1) DTH kid friendly workout tomorrow at Forge (7 am)

    2) Mudslide will throw together a July 4th workout

    3) Home grown half either the weekend of 8/9 or 8/16

    Prayers:

    1) Recovery for Big Rig’s mama (had surgery)

    2) Prayers for family members of Rosie dealing with cancer.

    Enjoyed the Latino market post workout with Rosie, Bluey, Thunderbird, and Mudslide.

    Good work dudes!

  • Band On The Run

    15 strong came out on the first Saturday in June. It was a muggy 70 and sunny but that didn’t stop these HIM from putting in some work.

    Started with a mosey to the next parking lot with a resistance band in hand, everyone wondering what I had in store for them. YHC got started with the warmarama

    SSH, Don Quyotes, Imperial Walkers, Ukrainian Soldiers and 41 LBCs In Cadence.

    Indigenous People’s Band on the Run

    PAX moseys around the parking lots doing Moroccan Night Clubs, Arm Circles, and Raise the Roof while they get to take turns doing banded runs (one PAX provides the resistance, while another runs as hard as possible to the front under resistance)

    Four Corners Escalator

    1st corner 10 Merkins

    2nd corner 10 Merkins, 20 Groiners

    3rd corner 10 Merkins, 20 Groiners, 30 WW2s

    4th corner 10 Merkins, 20 Groiners, 30 WW2s, 40 SSH

    Triple Check

    To the concession stand

    Step Ups or Toe Dips

    Donkey Kicks

    Run down the steps around and back up the steps

    Mosey to the Monkey Bars in the woods for a Dora Murph

    PAX splits into 2 groups

    One does exercise, other runs to the edge of the woods and back.

    PAX would collectively perform

    200 Pull-ups

    400 Merkins

    600 Squats

    Walking lunges back to the edge of the woods, then Mosey to the bottom of the hill

    Catch Me If You Can

    One PAX Broad jumps up the hill and the other runs to the top of the hill and back to partner and switch.

    Repeato with Crawl Bear down the hill

    Jail Break back up the hill and back to the flag.

    Ring of Fire 41 Rep Edition

    American Hammers, Merkins, Flutter Kicks, and 41 second plank.

    Names and Numbers

    Lots of upcoming events, check Slack for details

    Great group of men that I was blessed to lead today. This was my birthday Q, as I celebrate my 41st trip around the sun officially on Monday the 9th.

    Also thanks to Mudslide for relinquishing the Q

  • End of May, the warmth left(temporarily)

    Normally at this time of the year, the weather is usually humid yet due to the recent rains it has been a little cooler in the mornings. That’s fine, allows us to train harder and this morning we had a baker’s dozen (13) at RNR come out for a Mudslide Mayhem workout.

    We all headed to the nearby court(Cha Cha a couple of minutes late) for a WARMARAMMA (SSHs, Helicopters, Jazzercise, Imperial Squat Walkers, Merkins, LBCs a little stretching). The juices were rolling with a quick 11s to start out(jump squats and plank jacks). After that back to around the flag for a mega double 4 corners. 2 parking lots, 8 corners starting with 80, a break in the middle then pick up at 40 to the finish. Started with 80 Carolina Dry Docks, 70 Plank Marches, 60 squats, 50 2 count flutters then the change

    The change up was a quick triple check: tricep dips, people’s chair(regular, toes up, on the tip toes) with a run down and back. After that, locked things back up 40 high heel squats, 30 gator merkins, 20 walking lunges, 10 hand release merkins. Think that’s enough, wrong there’s more

    A mega Dora: 100 Incline Merkins, 300 Mountain Climbers, 500 toe taps with runs down the grass hill and back up. After that: I normally do not do Broga with a Saturday workout but today and probably more often I will add it. It felt good, a little grunting but the muscles agree loose. One final run back to the flag, called time numbers, names, plenty of announcements (see Slack) and prayer led by YHC to close it out.

    One thing I want to do this summer, go to the Bridge to train with the guys there. That’s one spot I haven’t been to along with leading spots that I have visited, yet not led a Q there(Forge, Dogpile, etc). I have time this summer to do so plus whatever else I can get involved with. I will see everyone next time

  • The Wall Of Death And Other Entertainment Options

    6 of SOJ ‘s finest hit the streets of Rockwood Park for the latest edition of Rock N Roll. It was time to kick Memorial Day Weekend off in style. Here is a brief summary for your viewing pleasure:

    Mosey to the basketball court for Warm-Up:
    Ski Jumps, Side to Sides, Ukranian Soldiers, Lazy Jazzercise (no toe tap), Hand Release Merkins, Freddy Mercuries, Knee Pulls, Open the Gate, Butt Kicks, Karoake, No Cheat Broad Jumps, Mummy Bernie’s, Lt. Dan’s.

    Mosey to the Snack Bar for Exercise One: Wall of Death
    4 rounds of Wall Cockroaches (20), Chicken Peckers (20), BooYah Wall Slaps (20), Delayed Donkey Kicks (20), Wallabama Prom Dates (40), Wall Climbers (20).
    Run to the end of the path and back in between each set.

    Mosey to the Parking Lot for Exercise Two: Four Corners with 50 Pole Smokers, 50 Merkins, 50 Jump Squats, 50 Dips.

    to the Pull Up area for Exercise Three: Grip Strength Challenge. See who can hang on the pull up bar for the longest. Mudslide took the win with Pierogi also giving an epic performance.

    Exercise 4: PAX Exercise of Choice
    Mudslide: 50 Mountain Climbers – double count
    Pierogi: 40 Spider Man’s
    Posh: 30 American Hammers (x2)
    Steamer: 40 SSH’s
    Wet Bandit: 50 Imperial Walkers
    Bonus: 100 Monkey Humpers (Chaplain)

    Back towards the flag: Finished things off with some Victory Hill. Sprint up the hill, job back down on the side and repeat. I think we got in three rounds.

    Numbers/Names/Announcements/Prayer Requests

    YHC took us out

    Final thoughts: Excellent work by all of the PAX on this cool, crisp morning! Lots of mumblechatter about the Memorial Day Convergence – Hope to see everyone there! Not a huge surprise to see Mudslide dominate the grip strength test. As always, it was a great honor to lead.

    SYITG

  • Thunderstruck

    At least that’s what I thought might happen when I was lying awake in bed at 6:15 listening to the thunder and sweeping rains outside. Of course, the forecast I consulted before signing up for the Q was wrong. But this is F3. And thunder can’t strike anyone. The show must, and will, go on. 

    At 6:57 it seemed a self-beatdown would be the day’s order. But the Wrangler with tinted windows next to me suddenly showed signs of life with Tin Man emerging to join. On the horizon an F3 institution came into focus through the gloom; House Party, beams of light radiating from his silhouette, set down his ruck to join the bootcamp beatdown. Pierogi screeched into the lot, and Shawshank, another much beloved F3 staple, rambled over with two (!!) FNGs in tow. Immediately after that we spotted Cha Cha, running toward the PAX around the perimeter of Rockwood like much needed air support that’s finally come through. What a difference 5 minutes makes. 

    SSHs, helicopters, copper head squats, dead man hang, merkins, LBCs, Freddie Mercurys, Andy Dufresne, 10 burpees

    Indigenous peoples run, man in back = 3 jump squats. To the pickleball courts! 

    10 burpees. Dora. 100 chain smokers, 200 LBCs, 300 SSHs. Runner around the perimeter of the pickleball courts. 10 burpees once everyone finished. 

    Mosey to the parking lot next to the dog park. 10 burpees. Next came 11s running across the lot. Scrunchy frogs and jump squats. 10 burpees.

    Mosey to the far parking lot next to the power lines and the grass covered hill. 10 burpees. Mosey to the bottom of the hill. 

    Partner up. One partner crawl bears, or bear crawls, up the hill. The other partner runs to the top of the hill and performs 10 burpees, then runs back down the hill to relieve their partner, switching places to resume the crawl up the hill. Partners switch places until they reach the top of the hill. Once at the top, crawl bear/bear crawl back down the hill, partner running to the bottom of the hill, performing 10 burpees, then running to meet and switch places with their partner. 

    Five minutes remained and I really wanted to hit 100 total burpees for the workout. The PAX were instructed to do 10 burpee sets with a rest between, or in the alternative, 10 merkins with a rest between until time.  

    Excellent job. FNGs performed admirably, and so did the rest of the PAX. Greyhound and Castaway were newly minted today! Solid dudes who put in serious effort. Hope to see them again soon.

    Names. Numbers. Announcements. YHC took us out.

    I always get a big boost from working alongside my brothers in the early morning hours. 

    Thank you for letting me lead fellas. Until next time!

  • The Ponch Circuit Circus

    11 PAX rolled into Rockwood under a sky so beautiful it felt like a setup—like the universe wanted us to suffer just a little bit extra in optimal conditions. Ponch with the Q, and as is tradition, had to c0me in hot with a plan to break PAX down and build them back stronger.

    Warm-Up:

    We kicked things off with heavy stretching because Ponch believes in two things: injury prevention and looking flexible in front of the group. Limbs loosened, egos intact—for now—we set off into what can only be described as a cardio-laced gauntlet.

    The Thang:

    We ran. Then we ran more. Somewhere in the ballpark of 2+ miles with mosey breaks  and sprint breaks that felt less like breaks and more like Ponch checking to see who had the audacity to still be breathing.

    Between those scenic jogs, we dropped into calisthenics in cadence like a military bootcamp taught by a guy who had too much coffee.

    • Side-straddle hops and mountain climbers got us warm.
    • Flutter kicks, Freddie Mercury’s, and leg lifts hit the core like an unpaid debt.
    • Overhead claps, shoulder taps and apple pickers were a shoulder/fruit hybrid moment.
    • Regular, wide-arm, and diamond merkins crushed the chest back to back.
    • Triceps? We served them dips and diamond merkins with a side of step-ups—just for fun. (Ponch’s version of fun might be legally questionable.)

    Mumblechatter was minimal—not because the PAX weren’t witty, but because oxygen became a precious commodity. Everyone was smoked, but nobody quit. It was one of those beatdowns that hurt so good you secretly hoped it would rain so you could blame your tears on the weather.

    Proud of the men who joined me today!

    COT:

    Closed out with a strong name-o-rama, a reminder that discomfort is where growth begins, and a quiet moment of gratitude for perfect weather and a crew of men who don’t let each other coast. Also praised and prayed for the mothers.