Tag: Rock N Roll

Rockwood Park

  • Los Tres Leches

    As everyone else was doing the 2025 CSAUP Century, 3 stronger men showed up at R&R this morning to catch some ☀️ sun, but one decided to catch some dirt instead! (Someone took a tumble in the trails)

    We started with warm ups and some stretching (normal F3 shit) then a run around the whole park with some added burbees in between. (when that someone slid head first on the trails) In the trail we stopped by a pavilion & did a triple check while runner was the timer; dips & incline merkins on the benches.

    Mosey’d out to a shaded parking lot to get some cool breeze before the pain. Asending to descending -WWII’s, Monkey humpers, flutter kicks- 10,20,30, – 30,20,10. Reapto with bear crawls & Lunges.

    Mosey back to the flag to finish off with another triple check with runner around the island as the timer; LBC’s, side straddle hops. Then attempted some Broga!

    Great beautiful this Morning a perfect day for a workout outdoors! And for those of you who want to know who fell…. It was Cha-Cha! He got back up quick like a champ & kept on running! We were the perfect flavors for The Tres Leches!

  • The Broadway to Pain

    Eight brave men showed up for the morning fun. In fact, it was so fun, someone’s Garmin watch sent an incident report to their emergency contact🤫.

    Warmup: light warmup included mosey, Karaoke, 20 Side Straddle Hop, 10 Don Quixote, 10 Ukrainian Soldier, 10 slow Merkin, 25 Flutter Kicks w variance, Pierogi Strength

    Mosey 4 corners: 10 slow Merkins, 20 WWII, 30 squats, 40 Carolina Dry Docks, round II: double everything from round I only we Bernie around.

    Mosey 25 hoe downs, 15 Step-ups, 10 hoe downs, 20 buddy assisted Merkins, 20 buddy assisted Rocky sit-ups

    Mosey Dora: 100 WWII, 300 squats, 500 toe taps, the runner did Bernie around 

    1 cool down lap, finished with some light stretching.

  • “Do your best, forget the rest” Tony Horton

    An Easter Saturday Eleven made their way out to Rockwood Park for the latest edition of Rocknroll. It was truly a beautiful morning, and actually really close to 70 and sunny. Here’s what happened according to the Carolina Squatter in the parking lot.

    Mosey to the single basketball court for the standard warmarama

    Suicides
    Walking Lunges to Quarter, Half, 3 Quarter, Full, 1 Burpee at each line then Bernie back.

    Marching Ukrainian Soldiers, Bernie back
    2 Burpees at each line

    Marching Imperial Walkers, Bernie back
    3 Burpees at each line

    Indigenous People’s Run
    3 Merkins then run to the front
    Run to the parking lot on the west side of the snack shack

    Elevens
    1 Double Clutch Stiletto Squats up to 10
    10 Merkins down to 1
    Run in between

    Mosey to the end of the parking lot before the hill.
    Dora
    100 Carolina Dry Docks
    200 Toe Taps
    300 SSH
    Partner does lap around the parking lot

    Merkin Four Corners
    12 Standard Merkins
    12 Wide Merkins
    12 Ranger Merkins
    12 Diamond Merkins

    10 Minutes with Tony

    YHC did his best to do Tony Horton’s Ab Ripper X before the bugs started eating us alive

    25 reps each
    In and Outs
    Bicycles
    Reverse Bicycles
    Scrunchy Frog
    WW2s
    Fifer Scissors
    Hip Rock n Raise (like our Heels to heaven with knees spread)
    Pulse Ups (Legs stay in the air, and lift lower back in the air)
    Oblique LBCs 25 each side
    Mason Twist (American Hammers)

    Left a couple out since the bugs were eating us up.

    Mosey to the snack shack
    Triple check
    Wall sits
    Chair Dips
    Run down the steps then around and back up

    Nancy, and Herme led us back to the flag for 2 minutes of stretching.

    Names, numbers, prayer requests, and announcements. Herme took us out.

    Prayers for Leche and his family. They are going through 2 losses in the family in the last couple weeks.
    Deep Dish is having hip replacement. Prayers for a full recovery.

    Century Classic CSAUP in 2 weeks, check Slack for details.

    Great to see some guys I don’t usually see at Rocknroll.
    I was blessed to lead.
    Happy Easter everyone!

  • Soccer is canceled

    Nine studs set this overcast, damp morning aflame, while some of our brothers ran in the 10k, or the blue ridge marathon (Big Rig!). We honored their efforts today with max effort of our own. F3 workouts always leave me in an improved mood, the mumble chatter, the HIMs, the accomplishment of not fartsacking, showing up and putting in the work. It sets the tone for the whole day. 

    Start things off with an indigenous people’s run, man in back does 3 burpees, runs to the front. You know the drill. We ran around the main track to end where we began. 

    SSHs, Andy Dufresne, dead man hang, cherry pickers, copperhead squats, merkins, tempo Freddie Mercurys, butterfly and “high school” stretches, Thor’s chair (10 scrunchy frogs, 1 double count American hammer, 9 scrunchy frogs, 2 American hammers, 8 scrunchy frogs, 3 Am hams, etc.), downward dog and cobra stretches

    Run to the far trailhead where the pull up bars are. Exercise bank time. 

    -500 burpees, one man at a time does 8 pullups then rejoins the circle, next man does 8 pullups, until the total 500 burpees is reached

    -1000 squats, replace pullups with 10 dips

    -1500 monkey humpers, replace pull-ups with 15 incline merkins

    Four corners, no prostitute. 10 burpees, 20 jump squats, 30 shoulder taps, 40 high knees 

    Four corners, no prostitute. 10 spiderman merkins, 20 ball dippers, 30 SSHs, 40 double count mountain climbers

    Run to the snack shack. People’s chair for a 10 count, 10 we’re not worthys, bernie up steep hill. People’s chair for a 20 count, 15 WnWs, bernie up hill. People’s chair for a 30 count, 20 WnWs, bernie up hill. 

    Triple check. Donkey kicks, single leg step ups, runner down the stairs then back up the opposite staircase. 

    BTTF. Heremy led broga for a couple of minutes. Time called. 

    Names, numbers. 

    Century run/ruck. Do it. Woodsman 1-year Q @ The Alamo this coming Monday. Opportunities to travel to The Bridge coming up with Corned Beef this month and Hermey in May. Reach out to either HIM if you’re interested in posting. It’s an awesome experience. 

    Prayers for Big Rig’s safety, endurance and resilience, for Liv, for Wildcat, for The Tryhard Family, and for the PAX at large. Thanks for our countless blessings, help us to see them. 

    Great morning fellas. Thanks for letting me lead! 

  • Part 2 at Rock and Roll

    Yes one of my really quick turnarounds, minus the shirt cause I was literally on fire still after the run. 7 brave souls came out on a pollen filled, warm Saturday morning to see what I had in store. LET’S GO!!!

    A little yoga stretch, then into WARMARAMMA(SSHs, Imperial Walkers, Copperhead squats, Zombie Kicks, Merkins, Alabama Prom Dates, LBCs). After that….mosey over to the bars and other equipment for a pull-up, dips, with the tracker doing 20 plank jacks before the switch. There’s a way to do dips will show in the future after that, out of the woods to the lot for a classic

    Dora time….yet with a twist. 100 Merkins(50 regular, 50 wide), 200 squats(100 jump, 100 Hindu), 300 abs(150 double count mountain climbers, 150 double count flutters). After that feast, over to the big field for animal movements. 3 styles: bear crawl, crab walks, murder bunnies) 3 rounds, 10 reps each. We went pretty far then next was a quick triple check: Wall sits, deckine Merkins, run down and up. Over to the nearby lot for 4 corners: WW2s, Merkins, LBCs, flutters double count moves picked by others turn over to an area near the dog park for one final thing.

    Hindu push-ups with lunges. The idea to finish things out start with 1, lungevto every other post then increase till we get to 10. You hit 6 and so and they get harder. We finished out, back to the flag for numbers, names announcements and prayer led by YHC to close the day. Next week a few of us will not be there: Rodeo Clown and Posh have a huge ruck plus you have Cha Cha, myself and thousands of others down at Monument Ave. The farmers market is back: it is definitely bigger more new vendors: lobster rolls, arepas, smoothies, Java Joes plus next to it a doughnut truck (yes doughnut truck). There was cheese vendor places offering samples to try I believe Broadway and others taking the Q so come out, give them love then go afterwards to chill and enjoy. See you in 2 weeks I think I may bring broga before Rock and Roll back soon

  • Exhilarating. Groundbreaking…….Embarrassing.

    The DLC was back in action at the latest edition of Rock N Roll. We had an enthusiast PAX of 10 engaging in some questionable exercises. Here is a brief summary for your viewing pleasure:

    To the small basketball court for Warm Up: Copperhead Squats, Jazzercise, Apple Bottom Poppers, Heels to Heaven, Freddy Mercuries, Alabama Prom Dates, Shoulder Taps, Hand Release Merkins, Mario Jumps, Mummy Bernies, Karoake, No Cheat Broad Jumps, Lunge Walks, Side Lunges.

    Exercise One: Indigenous People’s Moroccan Night Clubs: Everyone runs doing Moroccan Night Clubs. Man in the back does one burpee, then sprints to the front. Made our way to the baseball field.

    *50 Grow Ruck Sit Ups

    Exercise Two: Primate Crossing
    Round One: Murder Gorillas x 6, Gorilla Humpers x 10. Repeat until you make it across the field.

    Round Two: Flying Monkey Humpers.

    *50 incline LBC’s on the hill

    Exercise Three: Indigenous People’s Mario Jumps. Line does Mario Jumps: man in the back does one burpee, then sprints to the front. Made our way to the back parking lot.

    Exercise 4: Assorted Partner Exercises. Team up and complete the following:
    Broadway Dips, BooYah Merkins, Human Incline Merkins, Booyah Burpees, Partner Carry, Partner Boxing Cockroaches, Partner Leg Tosses, BooYah WWII’s, Partner Crab Walks, Partner Hand Release Merkins, Partner Assisted One Legged Squats. Grand Finale with a Team Monkey Humper Line!

    Enjoyed teaming with Mudslide on these!

    Exercise 5: Indigenous People’s Bernie Sanders. Man in the back does 1 burpee, then sprints to the front Made our way back to the small basketball court.

    Exercise 6: Suicide with 5 Douple Tap HR Merkins each time you reach the baseline.

    Finished things off with a couple minutes of Ab exercises

    Numbers (10), Names, Announcements, Prayer Requests

    YHC took us out

    Final Thoughts: It was a great morning with ideal weather and a PAX that was up for anything. Not really sure if these particular exercises were great for recruiting, but it did not stop us from trying. Big Rig in particular, was reaching out to many individuals exercising in the park. Hopefully none saw the team Monkey Humpers. Thanks for letting me lead fellas – enjoyed it!

  • Am I evil….yes I am

    A great cover done by Metallica(originally done by King Diamond) I stated that I had something planned in that sense boy I did. 15 came out on a Saturday spring morning(surprised to see a few that normally do not venture to Rockwood) led by yours truly came and brought it and then some. Ready….let’s go

    WARMARAMMA(SSHs, Jazzercise(Nancy was there), Helicopters, Imperial Walkers, Zombie kicks, Merkins, Alabama Prom Dates was the start then mosey over to the lot near the dog park for a 4 corner non ladies of the night style(plank jacks, jump squats, mountain climbers, SSHs). After that to the concession area for a triple check(tricep dips, donkey kicks, run down the steps, back up the hill). Then over to the big baseball field for a mix of 2 parts: 1st animal movements bear crawl, inchworm, crab walks. Turn over to the right field line with murder bunnies, Mario jumps, lunges.

    it’s not a Mudslide workout without a Dora (100 Carolina Dry Docks, 200 squats, 300 double count toe taps). Still cooking and with lots of time left, over to the playground area mini Dora 10 pullups each, 20’scrunchie frogs/dying cockroaches 30 double count flutters. Time to head back to where we started. 15 minutes left, true evil emerges: Ultimate Evil Merkins(1 round follow it: Merkins to each shoulder, to each knee, to each foot, Merkins reach back to each ankle or calf, Merkin to Mike Tyson walk hands back to squat, then a descending 11-1 of side kicks thru from plank position. After that, I believe I had everyone cooked and done. Time was up, names, announcements and prayer led by YHC to close it out

    Hope everyone enjoyed the Chili cookout with fart and burp fest over at L Woods today. A perfect day for it. It’s interesting I had a chat with Ponch over at Mugshot and I will agree there’s a calmness with the mayhem and insanity when I am training. I can’t explain it, but I enjoy it, trust me if I was in position to come out at least one more morning I would no doubt. Right now, it’s Friday and Saturday morning yet will I be working at Amazon for a long time(No). I will eventually move on I needed a break from the corporate world a job where it become one that I was done with I should have left a few years earlier. I am sure am opportunity will present itself where everything I want and need allows me to be there. I will be out at Qs over the next few weeks(leading at Satan’s Hill Friday). I have Monument Ave 10k 4/12, Riverrock 10k trail run in May, October Spartan at Massanutten plus whatever else I want to do. Enjoyed it today guys, see you next time(hopefully no more 5 straight overnights)

  • Do Deer Eat Bananas?

    2 SOJ runners met up at Rockwood Park to get some miles in. Boberry got in 6 or 7 then had to get back to go to work. YHC did a long tour of the surrounding neighborhoods, while fine tuning hydration and refueling strategies for his upcoming marathon. Somewhere early on 2 bananas fell from his pack.

    Steamer was spotted running around trying to find Tin Man and Pierogi for RocknRoll. Word has it there was a hot potato.

  • Welcome to the Dojo, have a burpee

    On a beautiful Saturday morning in which the cool temps felt 70 degrees and sunny. YHC and Rubble had a co-Q with some Taekwondo mixed in with the traditional beat down. According to the walkers at Rockwood, the following may have happened.

    Mosey to the basketball court for

    Boberry F3 Mission Statement and disclaimer standard warmup with SSH, Imperial Walkers, Freddie Mercury’s, Merkins, Don Quixote s, and Zombie kicks. 

    Mosey to the second bball court for Rubble’s dojo warm up with some stretching , neck rolls, two hand punches, and rubber arms. 

    Mosey to the alternate parking lot for 

    Optimus Prime

    7 sets of 7 reps then

    Run to far island and back after each round. PAX choice for the 7 exercises which were as follows.  merkins, flutter kicks, jump squats, werkins, toe taps, burpees, and LBCs. 

    Mosey to the other side of the lot for

    Four corners of tae kwon do lady of the night style

    10 snap kicks, 5 each leg

    20 triple punches 

    30 combination 1s aka hop forward, punch punch, hop back 

    40 rising kick 20 each leg

    Then to the concessions stand for a 

    Jacob’s ladder

    Up to 3 and back down the stairs with burpees, 

    Mosey to the basket ball courts for 

    11s

    Combination 2 (2 walking kicks is one)

    Got about halfway through and time was called! 

    Moleskin:

    It was a great time for YHC and Rubble. Thank you to the PAX for trying something a little different today. TCLAP to Princess Peach who took a tumble but came back after receiving treatment and finishing strong! See yall next time!

    Announcements:

    CSAUP

    The Century Classic pt 2, electric boogaloo 

    Overnight run and ruck through all majority of the AOs. May 2-3. Start forming teams now of 6+! Reach out to YHC or Don Draper for more info or if you want to help or participate 

  • Repathon Exhaustion & Shots for International Travel

    A dozen HIM’s including one FNG and one brother from Downrange posted to the Grand Finale of the DTH Farewell Tour. There was just one plan – put the musical beatdown album on random shuffle and do a ton of reps. Here’s how the PAX conquered the flesh and sent the good Doctor off in style:

    The THANG: 

    WARMERAMA: 

    • Mosey loops around the lot with variable movements and circle up on the BBall Court
    • Music thumpin, PAX directed to do SSH’s and Burpees while YHC provided the FNG with a breathless Welcome & Disclaimer
    • The usual smattering of DTH reps IC

    COP #1: 

    • Mosey around to the playground, and stop off to take another spin on the WHEEL OF DEATH
    • Partner up, one HIM planking on the rail with his partner holding his feet
    • Standing PAX walk clockwise while planking PAX grip the rail and move the Wheel of Death, then their ever-spontaneous Q called Merkins while spinning
    • Switch positions with partners and they also get a clockwise turn with merkins
    • Switch again for unwinding counter-clockwise and this time with Tempo merkins
    • Final switch for the other half to have their turn

    COP #2:

    • Mosey down the road and turn onto the woods paved trail, stopping at the first pavilion
    • Assorted reps called on the benches while tunes thumpin, including Wingnuts, Dips, and Derkins – with jump squats thrown in for every particular lyric heard

    COP #3:

    • Mosey down the trail into the woods a ways, then shift to moving lunges to the beat, then mosey a ways further to stop at the bottom of a hill
    • Partner up for APD’s at the bottom while partner bear crawls back up the hill AND BACK DOWN (thanks Mudslide) for three total rounds

    COP #4:

    • Mosey to the next hill, even steeper, and PAX run a hill loop up and down three times
    • Mosey on to the next Pavilion and plank up in front of a bench
    • To the beat, walk hands from ground to seat to table top and back down in repeat for a couple minutes (until Q exhaustion), then switch to dips, then switch to Moroccan Night Clubs, the Raise the roof, and finally Beam slappers (jump up to the beat to slap pavilion beam overhead with alternating hands)
    • YHC beginning to feel spent at this point but the FNG was wearing a big smile so gotta keep pushin hard

    COP #5:

    • Mosey the path back out toward the baseball fields, with some Bernie Sanders, and then recovery walking and squat dancing for the SIX
    • 3 Matrons of the gloom walking up to the PAX, so PAX directed to plank up on either side of the trail and then drop to low plank salute as they pass – they loved this
    • Line up on the Baseball field for SPRINTS – 50%, then 100%, then 75%, then Bernie

    COP #6:

    • Mosey around the park loop to the grass hill
    • x3 Rounds running up and down the hill, with x10 Hand-release Merkins at the bottom, and x10 Squat Jumps at the top

    Mosey BTTF:

    • Circle up in plank and drop it to low plank for a review of the F3 Mission, Credo, and 5 CP’s. That’s TIME!

    COT:

    • Counterama # 12
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer
    • Bourbon shots at the RC Tailgate Bar
    • Group Selfie

    Prayer Requests:

    • DTH leaving Monday for a 3 month medical mission trip in Papua New Guinea. Prayers for safe travels and Kingdom impact. Pls follow our Blog updates:  hendersonsinmissions.blogspot.com 

    NMS:  Beautiful Spring morning to bring the heat to the Rock&Roll PAX, and awesome to welcome Pierogi’s friend TROEGS to the brotherhood! He comes from PA and enjoys brewing beer, hence the nickname. Also enjoyed meeting TAILSPIN down range from Tennessee – works on helicopters and such. It’s been a tiring week for YHC finalizing a LOT of life before leaving the country and there’s also been some tough physical beatdowns through the week, so YHC was honestly gassed by about the 0740 mark. Seems a lot of the PAX were also gassed, so the nonstop high rep counts to music probably contributed. Deeply appreciate the words of encouragement and show of support from everyone. The bourbon was AWESOME Rodeo Clown – thank you for bringing it out. Will certainly miss you guys, but we’ll be back at the end of May. Keep pushing hard and sign up to Q!  Yours AYE! ~DTH

    Announcements (SEE SLACK!)