Tag: Rock N Roll

Rockwood Park

  • Mild Hangovers

    We started with a little stretching in the parking lot as some late comers screeched into the lot, rugged men rushing to join SOJ’s flagship, Saturday lazy start, full-hour workout. 

    Overhead reach/Andy Dufresne, dead man hang, cherry pickers, helicopters, arm circles. 

    Jog to the tennis courts to continue our warmup. 

    Imperial squat walkers, merkins, mountain climbers, heels to heaven, flutters, LBCs, the wife stretches. Recover. 

    Four corners around the tennis courts, no prostitute:

    10 Lt. Dans, 20 imperial squat walkers, 30 APDs, 40 calf raises.

    20 chain smokers OYO. 

    Jog over to the concessions stand. 

    20 in cadence hoedowns, 20 dips OYO, 15 dirty hookups OYO, repeat 2x

    Partner up. Partner one does monkey humpers at the bottom of the steep hill next to the ball field. Partner two bernies up said steep him and runs down the stairs to switch out with their partner. Repeat 3x. Nice little segue way there if I do say so.    

    One final round of 20 in cadence hoedowns, 20 dips OYO, and 15 dirty hookups OYO. 

    Mosey to the trailhead next to the community gardens, then mosey a short way into the woods to the exercise equipment area. 

    11s. Pullups on the monkey bars, jog back up the trail to the gates at the trailhead, merkins. This was tough and my pullup form deteriorated quite a bit as the number of reps grew. Oh well, I know I’ll feel it tomorrow.

    Bear crawl to the top of the hill/edge of the parking lot. Work up to a mosey, headed for the basketball courts next to our cars. In the final few minutes, we were able to get in a quick four corners, no prostitute. 10 super mans, 20 something or others, 30 plank jacks, 40 SSHs. Time called. 

    Forgot names and numbers. Whoops!

    Check slack for upcoming event specifics. Chili cookoff on 11/23, 3-6 @ Alamo clubhouse, daddy/daughter dance early December sometime @ WEAG. 

    Prayers for Pierogi’s wife’s uncle recently involved in a car crash and undergoing facial reconstructive surgery, prayers for Wildcat and his family. 

    Thanks guys, that put the pep back in my step for a busy weekend. Always an honor to lead you!  

  • Back to the norm

    Today was the first day since late March where met up front, a group of 9 gents graced Rockwood Park on a nice fall Saturday morning with the shadow of the recent beaver moon still in the sky. Let’s review….

    Started off a little run around the parking lot, them into the basketball court for the uncustomary WARMARAMMA(a moving warm up not being in the circle I want to change things up). Started with runner’s lunge to a twist, then at each point 5 SSH, walking lunges with arms riding to cactus position, side shuffles, mummy kicks(I am renaming to the chaps), plank walks then a light suicide run to finish. Mosey over to the main lot which was fairly empty. 4 corners next: 20 Carolina Dry Docks, 40 SSHs, 60 American Hammers, 80 mountain climbers. Then a little stroll to the concession area for a TC(wall sits, tricep dips, run down the steps back up near the end broad jump up the steps). I wanted to do plank wall ups but the ground was a little slick. A new one I came up with: hoe downs with a twist to each side at the top. A nice little change up from the usual.

    Then down to where I had some “toys” I brought out today: classic Dora(100 Merkins, 200 squats, 300 LBCs) you’re time carried a bucket, sandbag weighting 50-60 pounds, or my Thor kettlebell hammers. After that VA little fun tire tossing, same bag pull thrus, seal crawl walks, A final stretch corn to the pull up area for a quick round pull ups, scrunchies, left lift up and over the post. A final run to the flag, 10 HRMs to close things out. Numbers, names announcements and prayer led by YHC to close Saturday morning.

    Next week, Richmond Marathon and the Bridge(I am going to the bridge, been wanting to go for a while). So you have a chance to lead a workout, do so step up time. Grab a Q i know guys will not grab one is simple the key is make it your own. You control things if you want to do a 3 mile run with a Dora added why not. Second thing: Spartan Virginia 2026 last week of getting to race for free(I mean free). You have the Super Saturday morning, there’s a Sprint in the afternoon then Sunday the Sprint is the entire day. I am doing both in the morning each day. Will I be doing the trifecta next year most likely! Where I do the beast is the next question. If any questions reach out you have a little over 11 months to get ready I have reached out to a place that is a FARM with obstacles to train. Will fill in more details as I hear back. See you at the next gloom

  • Virgin Turf

    A 10-PAX of high energy HIMs shrugged off the fartsack to embrace a 40 degree DTH beatdown. After seeing the virgin turf of the new baseball fields during the ruck, YHC decided it was high time for breaking in new ground. Here’s a tough one for the history books. 

    The THANG: 

    WARMERAMA: 

    • Circle up in the lot for reps
    • Welcome & Disclaimer
    • Nancy Kerrgans IC
    • DQ’s IC
    • RUN to the bottom of the gravel road and back to circle up
    • Imp.Squat Walkers IC
    • Ukrainian Soldiers IC
    • RUN to the bottom of the gravel road and back to circle up
    • Tempo Carolina DD’s IC
    • Tempo Werkins IC
    • Tempo Ranger Merkins IC
    • RUN to the bottom of the gravel road and back to circle up
    • WWII’s IC
    • Heels to Heaven IC
    • Kimchi Twists OC
    • Oblique LBC’s ea side IC
    • Wilsons Wife

    COP #1:

    • Mosey down to the back baseball field fresh turf for a SEVEN OF DIAMONDS
    • Reps at each base, bear crawl to first, bernie to second, run to 3rd and home
    • x7 Burpees
    • x14 WWII’s
    • Intermission for a Plank Review of the F3 Mission, 5CP’s, an Credo
    • x21 Merkins
    • x28 Humpers
    • x21 Flutters (2-ct)
    • x14 Ball Dippers (2-ct)
    • x7 No Cheat Merkins
    • Variable reps completed at home waiting for the SIX after each round (Skinny Dip does NOT break perfect form just to keep up!)
    • (0740 by the time we finished – amazing how much time this eats up!)

    COP #2:

    • Mosey back up to the lot and line up for INDIGENOUS PEOPLES RUN
    • PAX moves at a run pace (not mosey), while last man drops for a burpee and sprints to the front
    • Progress galf way around parking loop

    COP #3:

    • VARIABLE STUFF MADE UP AS WE WENT
    • Lunge Walk a ways
    • Derkins on new concrete planters
    • Spider crawl down steep grass hill
    • Low crawl back up (just elbows and toes touching the ground)
    • Hoedowns IC on the wall
    • Run BTTF w Karaoke both ways, High Knees, Butt Kickers
    • Circle up at the flag for Hydraulic Planks IC

    COT:

    • Counterama # 10
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer

    NMS:  What a great way to ring in the month of November! Solid number of Rockwood PAX for a cold morning, and special TClaps to a few guys who haven’t been out for a while but answered the call (Skinny Dip, Roadrash, and Dora). Someone in COT thought he said Skinny Di*k… nope, that would be DIP. Haha. Glad to choose the hard path with such a fine PAX of brothers – grateful for each of you! Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • Monthly: Breaking Bread, Bridge
    • 11/3 Launch HUGE BELLS (new KB AO at Forge location)
    • 11/23 Alamo Chili Cookoff
    • 12/6 Father Daughter Dance

  • Celebratory Crash Landing

    Somewhere along the line this BB was deleted. Recreating for continuity. Happened before School of Rock.

  • Campus Tour

    We had a small, but dedicated group of Rock N Rollers this morning including a guest FNG! The following is a brief summary for your viewing pleasure:

    Mosey to the basketball court for Warm-Ups:
    Side Straddle Hops, Overhead Claps, Helicopters, Double Tap HR Merkins, Australian Snow Angels, Freddy Mercuries, Heels to Heaven, Karaoke, Bernie Mummy Kicks, Knee Pulls, Ukranian Soldiers, Hillbillies.

    Mosey to the start of the paved trail: We ran the entirety of the trail, stopping at various stations for exercises.
    DORA: Incline Merkins, Dips, Step Ups
    Crab Walk Valley: Crab walk down, 20 Crab Cakes, Reverse crab up.
    Ab Challenge: Bench Crunchy Frogs, Pole Smokers, LBC’s/Oblique LBC’s, Rafter Leg Raises
    Bear Crawl Bowl: Crawl Bear Down, Merkins, Bear Crawl Up
    Jerkin Gym
    Lunge Walk Incline
    Random WWII’s
    Mt. Bernie
    Circuit w/Burpees, Jump Squats, Decline Merkins, Bar Crossing.

    Final Lunge Walk push up the hill, then back to the flag.

    Final Thoughts: Strong work by the PAX this morning! It was great welcoming Austin Powers into the group. He is Pierogi’s friend from Poland, and travels the world completing marathons, including one in North Korea. Good luck at the Marine Corps Marathon tomorrow, and safe travels! Appreciate the fellas coming out in the cold and putting in some work.

    SYITG

  • Purple Pain

    Seven, the number of completion, that’s how many HIMs redlined it this morning. We were joined by Mark, an FNG who is Cha Cha’s neighbor. The morning was peaceful, but at 7 sharp, that all changed. 

    Run around the perimeter of the park to the tennis courts. 

    Reviewed F3’s mission, credo, and the five core principals. Disclaimer given. Onward! 

    Arm circles, jazzercize, rotator cuff stretches, dead man hang, cherry pickers, SSHs, copperhead squats, butterfly stretch, one leg hamstring stretch, APDs, scrunchy frogs, tempo Freddie Mercurys, merkins, V-ups. 

    11s across the tennis courts. Exercises were scrunchy frogs and spiderman merkins. 

    Mosey to the concessions stand. 

    Dora. 100 jump squats, 200 single-count lunges, 300 monkey humpers. Timer bernies up the steep hill next to the baseball field then down the stairs to swap with their partner. I nicked this one from Big Rig. Quad devastation. After everyone finished, one last group bernie up the hill then mosey to the exercise area off the trail just inside the forest.

    Circle up. One PAX member at a time calls out an exercise, then goes to the monkey bars to perform 10 pullups. After the pull upper returns to the circle, the PAX member to their left calls out a new exercise and departs to complete their pullups. We made it around the circle twice. 

    BTTF. Numbers. Names. Announcements:

    – Chili cookoff 11/23 at the Alamo 

    – Daddy/daughter dance sometime in December

    FNG Mark is an interesting guy with a unique background. He’s lost something like 80 lbs. in the last year or so. Now he’s looking to torch the rest with high-intensity F3 workouts. Mark lived in Russia for 3 years teaching English. He has also spent time in Ukraine and several other countries. He enjoys kayaking and is planning a Richmond to Newport News paddle in the upcoming future. Mark crushed it this morning. His first memorable concert was classical music. The repertoire? Tschaikovsky (I would like everyone to know I spelled that perfectly the first time without google or spellcheck). And so, Nut Cracker was born. Welcome! 

    Quick note; the name “Nutcracker” is already taken, but Nutcracker has zero posts that I could find. Unfortunate in a couple of ways, but rather than rename our FNG (I discovered this conflict five minutes ago), can we split his name? “Nut Cracker” it is! Do we have an F3rva policy re: retiring and restocking dormant names?

    YHC took us out. Prayers for Ukraine, for Broadway, for my neighbor Kevin who has been in and out of the hospital since a knee replacement this summer (currently in the hospital). Gratitude offered up for our innumerable blessings.

    F3 first thing on Saturdays is my favorite way to kick off the weekend. Thank you, guys, for joining me, and for allowing me the privilege of leading you fine gentlemen.  

  • Lightening in a bottle

    A PAX of 11 strong gathered in the far parking lot of the AO, ready to subject themselves to an hour of unknown chaos. Each went to bed the night before after experiencing completely different Fridays from one another. They set alarms which woke them in the middle of early morning REM cycle sleep. They silently donned workout clothes, headed for the door and the damp, leaving behind sleeping families, setting off from the four corners of the map to assemble with precision and punctuality, anticipating the hard thing. The PAX turned an uninspiring, overcast fall morning into an all-consuming, inner-mounting flame. We got after it hard, setting all involved on a trajectory of success for the day, for the weekend, for forever.     

    Run around the perimeter of the park to the tennis courts. Circle up. 

    SSHs, jazzercize, helicopters, dead man hang, cherry pickers, copperhead squats, merkins, Thor’s chair, wife stretches, Roscoe’s mom, Michael Phelps. 

    Run from the tennis courts to the concessions stand next to one of the long parking lots.

    The Longest Parking Lot: 

    All exercises performed across the length of the parking lot. 

    Broad jump burpees, turn around for a lunge walk, turn around for bear crawl, and turn around for an easy jog across the parking lot. Styled after the longest mile.

    At/on the concessions stand:

    20 donkey kicks, 15 merkins with feet elevated on a bench (repeat 3x)

    11s down the length of the same long parking lot. SSHs and crabcakes at each end.

    Time called. BTTF. 

    Names, numbers. Announcements:

    – The Bridge workout, 10/25, Bootleg has the Q, reach out to him if you’re interested in attending and making a BIG community impact

    – Chili cookoff coming in November (exact date t/b/d) 

    – Daddy/daughter dance in December (I believe exact date is still t/b/d)

    YHC took us out. 

    Thanks, guys, for sticking by me and fueling the flames, and for letting me lead you. Until next time!

  • Countdown is on….

    3 weeks till Spartan, this is now a new phase. I have not done an OCR with less weight wasI probably 240-250 at all the other races before. I am at a much lighter weight so this will be the first time I can truly see how the changes feel. Yet today, 11 willing souls came out for a morning workout(the air turned fall real quick, I am not used to that quick change).

    A good warm up to start(SSH, DMH, Ukrainian Soldiers, Copperhead Squats) then added full court runner’s lunge with a twist, waking lunges, side shuffles). After that mosey over to the lot closest to the dog park for a 4 corner feast (25 plank jacks, 50 toe taps, 76 American Hammers, 100 Raise the Roof). Next to the concession area for a TC(People’s chair, tricep dips, Sprint down and up). Quick mosey next door 11s(Mike Tyson’s and Lt. Dan’s). Staying in the lot, Sprint uphill using Deep Dish as a chaser(last round turn after the sprint for BERNIE’S). Down to hear the flag 50 Merkins, 100 Flutters spilt into 2 rounds each. Finally a run around the park at each speed bump burpees starting at 1 and ascending up. We ran out of time so cute it a little short back to the flag for names, announcements prayer led by YHC to close Saturday. Have a good one, see you next time

  • Welcome to “The Rock”

    Well, after the ruck and workout challenge down at Alamo and other locations. I had a slight feeling today was going to be light turnout(only 2). I decided let’s start Anna see what happens. A small venture over to the court in the mist (by the way at no time we did hide under anything that would be considered a cover. A warm up SSHs, Imperial Walkers, Ukrainian Soldiers a little dead man hang(I heard DTH put everyone thru the ringer Thursday). We started with a good basic 11s(Merkins and squats). Then ventured to the parking lot near the dog park(we had an audience of 3 look at us probably wishing they were with us and not in the fenced in area). 25 jump ropes, 50 ski Jumps, 76 American Hammers, 100 Flutters(a nice 4 corners to get into the groove). To the concession area next for a TC(30 second People’s chair, 20 deep tricep dips feet elevated, run down the steps up the grassy hill).

    Dropping the hammer a little bit with sprints, halfway up turn for Bernies then a light mosey back to the start(4 rounds). A little recovery, then over to the start for a semi DORA(100 Carolina Dry Docks split into 4 rounds of 25 then a little run, followed by 200 toe taps 4 rounds of 50 with 30 jump ropes. I had an idea I want to really brunt it and this will be the new Mudslide standard at the end: 2 laps around the park at spots ascending burpees 1-5, second lap descending 5-1. The goal is to do 2 laps but the total burpees numbers will be higher. At 3.5 total miles, we were done.

    i enjoyed today, yesterday though I needed to shut down yet it looked like I grew and the body really recovered where it was looking good after the rest. The park is starting to come around the baseball fields are going to look real nice once completed. For me, now on I will call RNR “The Rock” I like the name of by the way send some sympathy to a certain Richmond officer who’s a FSU football supporter(another big loss to UVA yet again). See you next gloom as Aerosmith would say “I’m back in the saddle again!!!”

  • Epic Eleven do Epic Elevens

    Eleven men showed up for a beautiful Saturday morning at Rockwood Park. Temps were cool and perfect for a beatdown to kickoff another fall football weekend.

    Promptly at 7, the Eleven PAX moseyed their way to the basketball court for the standard warmarama.

    1st COP

    Suicides Walking Lunges forward

    10 merkins

    Bernie back

    Repeat with Broad jumps

    15 werkins

    Bernie back

    2nd COP

    Indigenous People

    Lunge Walk, PAX in the back does 3 burpees and runs to the front until PAX gets to the big parking lot.

    3rd COP

    Ab 4 Corners Prostitute Style

    20 LBCs

    40 Oblique LBCs

    60 Flutter kicks single count

    80 heels to heaven

    Mosey to the snack shack for wall sits and review 5 core principles, mission, and credo.

    4th COP

    Triple Check

    Balls to the wall

    step ups

    run down the steps, around and back up

    Mosey past the flag, onto the grass for a new version of Elevens with ZERO RUNNING involved. This was a favorite of some of the PAX.

    5th COP

    Elevens without Running

    Hand Release Merkins and knee slap jumps

    Mosey back to the parking lot and do toe taps for almost 2 minutes until time.

    Great push by the PAX. Great to meet Bravo who was out for his second time after getting named at Alamo this week. Proud Q moment when I was able to slow down the front runners with the No Running Elevens.

    Fall Social at Casa de L Woods at 3 pm today!

    Lots to pray for, both at home and all over our country.