Tag: Rock N Roll

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!

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

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

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

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!

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

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!

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

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