Tag: Rock N Roll

Rockwood Park

  • Why Did They Call Her Super Soaker?

    15 PAX gathered at Rockwood Park to enjoy some cooler temps and the sweet aroma of a fresh massive dog poop. At 7am, it was time to put in some work……………

    Mosey to the basketball court for Warm Up:
    Jazzercise, Rubble Kicks, Bruce Lee Punches, Overhead Claps, Monkey Humpers, Plank Jacks, Pickle Pounders, Alabama Prom Dates, Freddy Mercuries, Mario Jumps, Mummy Kicks, Lunge Walks, Karaoke, No Cheat Broad Jumps, Murder Bunnies.

    Exercise One: Indigenous People’s Crab Walk. Man in the back does 3 Crab Cakes, then runs to the front of the line. We made our way back to the flag.

    Exercise Two: Flutter Kick Mountain. Pax line up on the hill and do flutter kicks. Man in the back bear crawls to the top of the line. Stopped at the parking lot.

    Exercise Three: Four Corners: Flutter Kick edition. 25, 50, 75, 100 – double count.

    Mosey down the Green Path – stop for Exercise Four: one set of Pole Smokers, then Murder Gorillas along the hill.

    Mosey to the side of the Dog Park for Exercise 5
    Double 11’s – 1 hand release merkin, 10 LBC’s. Run to the cone for 10 Merkins, 1 WWII Sit ups. Repeat the normal 11 patterns.

    Back to the Flag. Finished things up with a Monkey Humper Burnout.

    YHC took us out

    Final thoughts: It was a festive atmosphere this morning with lots of “that’s what she said” zingers. We also had, to my knowledge, the first Didgeridoo appearance at a workout. Lot’s of strong individual performances this morning. Cha Cha was killing it on the 11’s. Much respect to Rubble for doing the whole workout! Great seeing Blue Moon out – I was able to stamp his passport after the workout concluded. Well done fellas

    SYITG

  • Have you smiled in the mirror lately? 

    Four gloom brothers denied the fart sack a win, choosing instead to confront the dragon of chaos to capture the treasure it guards. Pleasant weather, funny mumble chatter, we had a decent schvitz and covered close to three miles. 

    Run over to parking lot. SSHs, Andy Dufresne, dead man hang, cherry pickers, copperhead squats, merkins, Roscoe’s mom, the Hermey stretch, the wife stretches

    We ran the full track around the perimeter of the park and acted as if there were four corners. Non-prostitute style. The “corner”exercises were: 10 broad jump burpees, 20 mountain climbers, 30 lunges (15/leg), 40 groiners. 

    I wanted to go to the tennis courts, so we ran halfway around the park again, completing two corners. The corners were: 10 burpees, 20 scrunchy frogs. 

    Dora at tennis courts. Runner runs the perimeter of the court, 100 chain smokers, 200 mountain climbers double count, 300 monkey humpers. 

    Run to the concessions stand. 20 hoedowns followed by 20 merkins with feet elevated on a bench. Repeat 3x. 

    One final, non-prostitute style four corners around the parking lot. Corners were: 10 burpees, 20 jump squats, 30 mountain climbers, and 40…something. We did 40 of something. Time called. 

    Hermey took us out. Prayers for PAX on IR. 

    Good hustle this morning fellas! The best way to begin a weekend that I can think of. Thank you for letting me lead you!  

  • Old School Muscle Failure

    14 HIMs pushed themselves and each other to work their upper and lower bodies to the max.

  • Challenge accepted

    It was a beautiful morning with pink and purple skies with temperatures in the high 60s, perfect for my first Q at Rock N Roll. Yesterday at Satan’s Hill, Mudslide and Purple Rain challenged me to take the Q. So challenge accepted and we were off. 10 HIMS were present for this morning’s beat down.

    A short mosey down the loop to an empty parking lot for the warm up which included SSH, imperial walkers, Ukrainian soldiers, cherry pickers, LBCs, merkins, and some various stretches.

    COP 1: mosey to the tennis courts for a 4 corners, prostitute style: 10 merkins, 20 plank jacks, 30 LBCs, 40 SSH

    COP 2: mosey back down the loop to the parking lot for the “shortest mile”. Stole this from Warby and modified. Mario jumps, lunges, bear crawl, and broad jump burpees to make 1 lap. 2 laps were completed.

    COP 3: Time for some coupons, Dora style. YHC borrowed some coupons from Satan’s Hill for a surprise. Partnered up for 100 overhead press, 150 curls, and 200 dead lifts. Runner around the parking lot.

    COP 4: I had planned for a triple check but audibled due to a DTH request. There were 10 HIMS and 10 coupons, so I modified. Chest press x 20 reps, then American Hammers x 20 (SC), then carry the coupon to the top of the hill and back down, however you can.

    COP 5: slowsey back to the flag and circled up for a Mary of various ab exercises including flutter kicks (DB), oblique LBCs both sides, LBCs, scissor kicks, merkins and etc.

    Mudslide took the last few minutes for some BROGA. Then Numbers. Names.

    Announcements: Home grown half, CSAUP, Labor Day Convergence, Spartan -> Check Slack for details

    Wins. Prayer requests. And then YHC took us out in prayer. Such a great morning for a beat down, the weather was perfect. Great job fellas. There isn’t a better way to start the weekend. Pleasure to lead you guys and to cross off another AO Q. Enjoy the weekend!

  • Minority Majority

    Welcome to 1000% humidity and the first ever AO where Porch noted a majority of Brown guys – which followed with interesting mumble chatter about preferred Spanish pronunciations and the like. Here’s how we won the day:

    The THANG: 

    WARMERAMA: 

    • Mosey to the basketball court and circle up
    • Welcome & Disclaimer
    • Usual DTH warm-up IC Reps

    COP # 1:

    • Mosey to the Tennis courts
    • BUDDY LADDER
    • Count down from 10–>1 Booyah Merkins, with partners alternating running the courts perimeter while the other remains for chain smokers

    COP # 2:

    • Mosey to the playground
    • WHEEL OF DEATH
    • Plank up around the spinning wheel, painfully plank walking first Left and then Right
    • Mosey back to the vehicles for a 2min water break

    COP # 3:

    • Grab rucks from the truck (all PAX wearing a ruck except one)
    • CATCH ME IF YOU CAN (modified) – all PAX lunge walk wearing rucks while one PAX runs lot perimeter then takes a ruck to let the next man run. Entire perimeter lunge walked wearing rucks. 

    COP #4:

    • Mosey to the WALL (shady side)
    • Dirty Hookups IC, both sides
    • BTTW Hip Slappers IC
    • Donkey Kickoffs up to 20
    • Hoedowns IC x2 rounds

    Mosey BTTF:

    • 5min of Mudslide Broga

    COT:

    • Counterama # 5
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer

    NMS:  Brutal temps with badass HIM’s, what more could a Q ask for?! Low numbers with lots of guys on vaca, and a few SH guys who can’t wake up after a Bourbon night. Props to Ponch being the only one! We did some hard stuff and got a great workout. Well done fellas. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • Summer Tour Ongoing
    • 7/27 School of RUCK (7am kid-friendly workout and ruck)
    • 8/16 Homegrown Half
    • 9/26 Night Ruck CSAUP
    • 10/3-5 GrowRuck in Cary NC 
    • Ask Mudslide about some other CSAUP races coming up!

  • Pleothra of mini Qs

    After yesterday’s CSAUP over at v Satan’s Hill(where my heart rate for that workout I averaged 143bpm), I did not want to lead. I had the previous week I was willing to do the COP, but it was time to see can I call on someone and real quick come up with something. They did not disappoint, 10 mercanaries in training came out on another Saturday in which the sun hot a certain spot, the humidity cranked up

    i started it with a little COP(SSHs, Don Quixote, Helicopters, imperial Walkers, Merkins, LBCs) after we finished, I turned it over to Pierogi where he went 4 corners on the fence(10 burpees, 20 Merkins, 30 SSHs, 40 squats). The kicker was it was 3 rounds: the burpees and Merkins increased by 5, the SSHs and squats 10. The final round was 20 burpees, 30 merkins, 50 SSHs, 60 squats

    Next up Steamer, A little indigenous run with mountain climbers, run to the front then a ROF ab style Melville with a great 5 rounds of 10 American Hammers. Woodsman next with a mini suicide/burpee combo followed by a triple check People’s chair, step ups and run down and up

    More you say…Cha Cha went double indigenous(1st go around 5 Merkins, 2nd 2 burpees then hauling ass to the front). We had time for one more so Wet Bandit took us down the hill in the grass for bear crawls, mosey down run up then lunges to the end. I led us in a little broga with the hour up. Names, Numbers, prayer led by YHC to close it out. Plenty of activity coming up the next big thing is the homegrown in August(I am not sure if I am going to do the half or so a double of the 10 and 5k runs will see).

    As you can see, others have that ability to lead. I did not want to Q today delegate it plus have those come up with something now a short Q is not easy so a full 45 or 60 minute one, there are a few factors involved. I do want to go full bore once a month though, Yesterday at Satan’s was proof that it can be done so it would be no warm up, we start and go so starting in August, whether at RNR, Satan’s or wherever we go all out I will give warning beforehand. Get rest, recover see you next time

  • 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