Tag: Rock N Roll

Rockwood Park

  • Hack-A-PAX

    With temperatures in the low 20’s, it was a perfect day for…….Basketball?? This ain’t Orange Theory my friends; THIS IS ROCK N ROLL!!!!!!!!

    Mosey to the basketball court for warm-ups: Jazzercise, Monkey Love Makers, Apple Bottom Poppers, Copperhead Squats, Arm Circles, Alabama Prom Dates, Lunges, Karoake, Mario Jumps, Open the Gate.

    Exercise One: Each PAX takes a turn making a lay-up on both sides of the court. They call out an exercise that is done for the duration:

    Merkins, Burpees, Rosalita Dips, Hold Plank, Side Straddle Hops, 4 others that I cannot remember

    Exercise Two: Mini Abcathlon
    Run the perimeter of the park, stopping at 5 stations for 50 count ab exercises:
    Heels to Heaven, American Hammers, Freddy Mercuries, Flutter Kicks, LBC’s

    Mosey to the Snack Bar for Exercise Three: Triple Check
    Runner goes to end of parking lot, Hand Release Merkins, Balls to the Wall

    Bonus: 50 Count WWII’s – thanks Rodeo Clown

    Back to the Basketball Court for Exercise 4: Free Throw Challenge
    Each PAX gets a foul shot: If you make it, lead an exercise in cadence. If missed, everyone does a suicide. After House Party and I made the first two, we endured 7 consecutive misses. Suicides it is. We also added 10 burpees due to several air balls.

    Back to Flag with some Moroccan Night Clubs, Arm Circles, and Raise the Roofs mixed in

    Numbers (9), Names, Announcements, Prayer Requests

    YHC took us out

    Final Thoughts: I had some other things planned, but when I saw the partially deflated basketball during warm-ups – could not resist. Free throws do not appear to be our strength! Despite the terrible shooting, it was a great morning with everyone working hard and contributing various ab exercises. Sounds like the Latino Market is coming back soon – which means Spring is on the way!

    SYITG

  • Back in the Rock and Roll Groove

    It turned out, time away from F3 was beneficial. My body shut down(could not get out of bed for a day and a half. The flu kicked in someone was telling me that I needed a full body and mind break. Came back yesterday at Satan”s Hill, felt good so today first Q led since. A good dozen came out on a morning where it felt warmer then the temps read. Here’s the breakdown

    To the courts for a WARMARAMMA(SSHs, Imperial Walkers, Ukrainian Soldiers, Dead Man Hangs, Don Quixotes, Merkins, Plank Marches(a new twist added). Mosey over to the big parking lot for a 4 corners “ladies of the evening”style. 10 Werkins, 20 double count toe taps, 30 plank jacks, 40 jump squats. After that, a little venture to the concession area for a triple check: Hoedowns, Tricep dips, run down the stairs then up the grass hill.

    After that over to what will be our new meeting spot again(fill in later). A new one: Guerilla Burpees(a few paces run, then drop into a burpee). We did one little lap and boy that fired things up. It was then Dora time(100 Merkins, 200 squats, 300 LBCs). Instead of around the lot, down the grass hill and back up. The kicker: each person’s first 10 Merkins were Hindu/Dive Bombers style(talk about firing up the body and everything). One day we will do a Hindu push-up/Hindu squats variation that will destroy the body big time. I think I got everyone on that yet we had a little time left. Back to the start for an 11s(ball dippers and Mike Tyson’s). When Pierogi, Tin Man and I finished. I called it. To the flag for numbers, names and prayer led by YHC to close it out

    Yes we will probably change up the meeting spot soon. I saw the Latino Farmer’s Market will return 4/5-11/1 every Saturday so we will have that spot for our after workout coffee and eats. I am getting back into things I enjoy, going to what truly works plus adding new stuff. It’s not to rush and go gung-ho into it, take my time and let it happen. Could I have done the Frozen Triangle(No) I wasn’t physically to where my body afterwards would have gotten sick again. Close it out: my son and I were on the way to Wegmans saw a silver Cybertruck(god those are the ugliest looking vehicles and they are up to 100k). We joke and call it Lego truck cause you could have designed it with legos. See you next time

  • Cardio Day

    8 men gasped for air for a full hour this morning. Here’s what the concerned onlookers of Rockwood Park observed :

    Mosey to basketball court

    F3 disclaimers and mission statement 

    Warmarama : 25 SSH IC, 10 Ukrainian Soldiers IC, 10 IW’s IC, 15 merkins IC

    THE THANG :

    5 suicides on bball ct

    10 navy seal burpees, 15 sit through’s on each side, 20 V Ups, 25 monkey humpers, 30 APD’s

    Mosey to tennis ct

    5 suicides on tennis ct

    10 navy seal burpees, 15 sit through’s on each side, 20 V Ups, 25 monkey humpers, 30 APD’s

    Mosey to parking lot behind playground for 5 sprints

    Mosey to bottom of grass hill that leads to the side entrance of forest trail 

    Front facing crab walk up the hill then mosey back down

    Crawl bear up the hill then mosey back down

    “Sprint” from bottom of grass hill all the way to the farthest side of the park where the dog park is (This is somewhere between 300 and 400 meters in distance and it’s all up hill. For a sprint that distance, you have to figure out a pace to make it to the end.)

    Mosey BTTF

    60 WWII’s IC

    DONE

    Numbers, Names, YHC took us out

    Prayers for YHC’s 3 year old who has stomach bug; Prayers for Cha Cha who lost a family member and will be attending their funeral; Prayers for victims of the two plane crashes;

    Prayers for Mudslide whose body is recovering after shutting down from overtraining. It’s not often that you find someone who trains his body so hard that it shuts down. He’s in rare company with the David Goggins’ of the world. Rest up brother and we look forward to seeing you back soon 💪🏼

    NMMS : I’m tired and out of breath

  • Rock N’ Roll: Because Nothing Warms You Up Like Suffering


    Sixteen fearless warriors descended upon Rockwood Park this brisk morning, fully prepared to wage battle against gravity, exhaustion, and questionable life choices. We bear-crawled like overcaffeinated toddlers, and conquered a four-corner circuit designed by someone who clearly enjoys watching people suffer. Sweat was shed, lungs were tested, and dignity was optional—but through it all, the camaraderie (and mild suffering) made it a morning well spent!

    The Thang:

    WARMUPS: Side Straddle Hops, Don Quixotes, Arm Circles, Merkins, LBCs, Alabama prom dates

    COP 1: Bear Crawl to Burpee (basektball court) : bear crawl to other side of court, 1 burpee – bear crawl to the other side of court- 2 burpees, increase by 1 until 8 burpees were reached.

    COP 2: 4 CORNERS (parking lot) prostitute style)

    Corner 1: 10 burpees; Corner 2; 20 merkins; Corner 3; 30 squats; 40 Side straddle hops

    COP 3: Triple check at the bathrooms near ball fields: Partner 1: Step-ups; Partner 2 World War 2s while third partner did a loop around stairs

    COP 4: Parking Lot workout: Inch-worm merkins – start in standing position, walk hands do one merkin, walk feet towards hands and repeat (one-half parking lot). Second half of parking lot- lunge, one burpee at each parking lot line.

    Run back to flag, wind sprints.

    Mosey to parking lot for 30 count lbcs in cadence, 90 second plank.

    Announcements: Frozen Triangle

    Prayer Requests: Chaplain’s medical issues.

    On a personal note, I want to say thank you for everyone coming out this morning, and all of my F3 brothers who have encouraged me throughout this journey. I started coming out in December 2023 and it has been truly transformational.

  • Rockin Out a Funky Beatdown

    A hearty 21-PAX converged at Rockwood and crushed the DRP with a musical mashup whoopin. Here’s how a FNG private eye investigated F3 SOJ and deemed it GUILTY of BADASSERY! 

    The THANG: 

    WARMERAMA – BY MUDSLIDE

    • Mosey and circle up on the Basketball Court
    • Welcome & Disclaimer
    • Variable reps and stretches that only Mudslide can fully know and understand
    • Morning Wood Ruckers arrive at 0707, DTH puts the ROCKIN BEATS ON, Mudslide relinquishes the Q, LET’s GOOOO!!!

    COP #1: 

    • Mosey to the Tennis Courts and circle up 
    • PLAY Stacy’s Mom, by Fountains of Wayne (3:18)
    • APD’s to the beat
    • WWII for every Stacy/Mom

    COP #2:

    • Mosey over to the Pickleball Courts
    • FIFTIES – x50 reps in each of 8 courts, first to call 50 ends PAX reps and calls the next court exercise
    • Exercises included: Squats, Mtn Climbers, Am.Hammers, Monkey Humpers, Merkins, Flutters, LBC’s, aaaaand the all-new Florence Kicks (oof)

    COP #3:

    • Mosey to the large center lot and circle up
    • PLAY Tubthumping, by Chumbawumba (4:39)
    • Plank Jacks to the beat
    • Hand-release Merkin for every “I get knocked down but I get up again” 

    COP #4:

    • Mosey to the Snack Shack and partner up
    • x3 Rounds alternating x20 Hoedowns and other PAX doing Dips until relieved

    COP #5:

    • Mosey over to the far lot and circle up
    • PLAY Stayin Alive, by The Bee Gees (4:43)
    • Jazzercise to the beat WITH GUSTO
    • Squat for every “Stayin Alive”

    COP #6: 

    • Mosey over to the gravel hill
    • Round 1 – mosey down, AYG Sprint to the top
    • Round 2 – mosey down, AYG Bernie to the top
    • Round 3 – mosey down, AYG Bear Crawl to the top

    COP #7:

    • Mosey back to the bball court and circle up
    • PLAY September, by Earth Wind Fire (3:35)
    • Flutters to the beat
    • Heels to Heaven with every “Ba-dee-ya” or “Ba Du Du”

    COT:

    • Counterama # 21
    • Namerama – WELCOME AGENT SMITH!!!
    • Announcerama (see Below)
    • BOM Prayer

    NMS:  Brothers, cup is FULL today. What an awesome crowd for both the ruck and beatdown. Cheers to Chaplain for passing off the R&R Q and prayers for speedy recovery! Many thanks to Mudslide for covering the Warmerama while the ruckers rolled in late. Welcome to Florence’s Pplice Academy brother, now Private Eye, nicknamed Agent Smith – keep posting! And TClaps to all the PAX pushing hard this morning. As always, it’s a true honor to lead. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • TOMORROW (Sun) OTB Ruck kicking off from Pump House Park at 0600 (5-6mi)
    • 2/8, 0600 Frozen Triangle 
    • 4/5, Mudslide recruiting for Spartan Race 10K in Concord (HUNDREDS OF F3 PAX GOING!)
    • April Hike/Ruck with Rodeo Clown to support Make-A-Wish

  • No longer a snow workout virgin

    This is very accurate….I have never done am outdoor snow workout till today(I have been missing something wait I fell into the “it’s too cold or no one will come out etc). Ever since I started F3, my workout philosophy have flipped they the people I used to train with could not even come close). Fact I want to go to Virginia Beach do that workout on the beach Mount Trashmore spots that I would not mind being a part of a travel group. Today, 8 came out after the latest snow to see what does Mudslide offer in this weather. LFGO!!!

    Warmaramma(SSH, Imperial Walkers, Ukrainian Soldiers, Dead Man Hangs, Gate Crashers, Merkins, plus 5 burpees). To the baseline for a quick run down and back(Boberry with a burst there). Then we took off time to venture out see what insanity the group and I create. First stop… The mini hill near the back area of the trails and where the logs are. A little Rocky IV runs up the hill then burpees(1st round 10 regular, 2nd 5 8 count(burpee with a plank jack), 3rd 5 Navy Seals(there’s also an Army Ranger one I will bring out this year anticipate more burpees a fair amount with my Qs.

    Next…a staple of my workouts(DORA). 100 SSHS, 200 squats, 300 toe taps. The run I had to change up due to the conditions but Rubble crossed from one corner to the next so after my first one, I went corner to corner. All the footprints you see and you see mine the big ones that look like a bear came around.

    Side note: this year is the 50th anniversary of Rockwood Park. All the fields and other things are being worked on with a summer date to be done. So next was nifty 50s(50 reps of a certain exercise chosen by someone). Monkey Humpers, Don Quixote, Double clutch squats, Snow Angels, LBCs amongst those chosen). We interrupt for a trip to the wheel and Death Planks. DTH brought it out last week, I enjoyed it said ok let’s try it again and now I have ideas into what we can do there next…. Stay tuned

    Coming to the end……4 corners(10 burpees, 20 groiners, 30 double count MCs, 40 SSH man killer style. Oh the way back, I saw an opportunity to do some walking lunges in the snow(why the F not). There was a little ice patch in a spot but with the fields open right now chances to really do some leg and other things

    Final little bit..20 burpees do 10 take a little breather, final 10 fast as you can. Hour was up, finished up numbers, names prayer led by YHC to close the session. That was fun, yet need more to come out lead Qs simple things or even split it with someone I have done that come on out 2025 lead 1 Q in January, the bug hits ok I want to do another. Let you know the nifty 50s the runs up the hill(last night and this morning thought of). The lunges across the field(thought of it right there looked at it said ok).

    Check Slack upcoming events there’s a few plus if you doing the MABA challenge(stay on top) I am in great shape not keeping a total but I know how many I have in the bank plus I am trying to see if the last Saturday at Rock and Roll is open(I think it’s time to do a Burpee CSAUP where we do them for say 25-30 minutes get a total perhaps if there’s someone who needs help or assist them. We donate a set amount it all goes towards them. I can fill you in more I did this 2020 1 hour 540 burpees helping a woman going thru a rough time with breast cancer. See you next time

  • Introducing: THE WHEEL OF DEATH!!!

    15 cold weather junkies converged at Rockwood but instead of the expected ice bath immersion experience, the good Doctor kept his comrades warm in the pursuit of MABA madness. Here are the mountains these heroes conquered today:

    The THANG: 

    WARMERAMA: 

    • Multiple laps around the parking lot with variable movements to get the blood flowing
    • Circle up on the Bball Court
    • Welcome & Disclaimer
    • Variable reps IC with a bit of stretching

    COP #1: 

    • Shift back to the front parking lot for FOUR CORNERS – LADY OF THE NIGHT
    • Corner 1 – #MABA – yep, x10 Burpees
    • Corner 2 – x20 Oblique LBC’s (x10 ea side)
    • Corner 3 – x30 Mtn Climbers
    • Corner 4 – x40 Nancy Kerrigans (x20 ea leg)
    • (=70 Burpees in total)

    COP #2:

    • Mosey to the playground and present THE WHEEL OF DEATH!!!
    • All PAX plank with feet on rotating platform
    • PlankWalk to rotate the dias for one full circuit – many PAX fell away in this effort

    COP #3:

    • Mosey to the large middle lot
    • BEAST – explained to PAX – x6 stops with x6 Reps at each stop, for x6 Rounds total
    • Round 1 – yep, #MABA, Burpees (=36 total)
    • Round 2 – APD’s
    • Round 3 – Plank Line Hops
    • Round 4 – Deep Squats
    • Round 5 – WWII’s
    • Round 6 – Groiners

    COP #4:

    • Back to the WHEEL OF DEATH
    • The Q had been contemplating the failure of the former effort, so PAX directed to partner up
    • One partner planks on the rail, legs held by their partner, with entire PAX walking the dias clockwise until a PAX drops – got maybe 2 rotations
    • Switch positions and walk the other direction until a PAX falls out – BETTER with maybe 4 rotations! 

    COP #5:

    • Mosey BTTF and circle up
    • HUNDO FLUTTER 
    • x25 High Flutters
    • x25 Low Flutters
    • Roll over and stretch core
    • x25 High Flutters
    • x25 Low Flutters
    • Roll over and stretch core

    COT:

    • Counterama # 15
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer

    NMS:  Empty Rockwood Q sheet on a Friday will almost always mean a DTH double-Q, and a few headlocking texts to get the PAX out even in the bitter cold. Way to get out there gents!!! YHC has been eyeing the new playground equipment for a couple months, and decided today was good for introducing the Wheel of Death. LOTS of options with this bad boy. Partnered option two was awesome – maybe add burpee penalties next time for guys who drop out until we have a winner team left. Love this SOJ PAX and all the energy going into the new year. And yes, if you hadn’t already noticed, every DTH Q this month will check the MABA box. Let’s GO!!! Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • TUE 1/7, 7pm SOJ Meeting at Rodeo Clown’s house, open to ALL SOJ PAX
    • Wed 1/8, Swirly 10-Year at WDog
    • Thur 1/9, TIM MAN VQ at The Forge!!!
    • Sat 1/11, Split BDay Q at Dogpile
    • MABA JANUARY CHALLENGE = 100 Burpees per Day x31 days! https://www.youtube.com/watch?v=5q8mbKXzRZw
    • DRY JANUARY – abstain from your usual indulgences this month! 
    • Ongoing opportunities (details on Slack): Breaking Bread, The Bridge, SOJ OTB monthly Ruck
    • February CSAUP – Frozen Triangle

  • Magnificent Seven

    It was a wet 70 and sunny on the grounds at Rockwood Park. But that didn’t stop the Magnificent Seven from putting in the work at the last Rocknroll of 2024. Even an FNG!  According to the squirrel that seemed to be mocking us, here’s what happened.


    Warmarama
    Mosey to the basketball court for the standard warmarama with the disclaimer for the FNG.
    Side Straddle Hops
    Ukrainian Soldiers
    Imperial Walkers
    Don Quyotes
    Down to Plank for Mission, Credo, and Core Principles. Mosey back to YHC’s truck, where an F3 Cindy was conveniently placed for


    The Thang


    Each PAX gets to do 10 Thrusters while all other PAX holds Plank.
    Mosey over to the pavilion on the nature trail for a pair of triple checks.


    TC #1
    X Factor situps
    Picnic bench step ups
    Timer runs to the sign about 40 yards away and back


    TC #2
    Heels to Heaven
    Chair Dips
    Run to the sign and Bernie back


    Mosey to the concession stand for some Wall Work
    Hoe Downs and Donkey Kicks 2 Rounds of Each


    Then over to Mudslide’s Hill for Elevens
    1 Jump Squat at the bottom
    Reverse Lunges up (modify to forward Lunge, or side shuffle)
    10 Incline Merkins at the top
    Run back down


    Indigenous People’s Run with the trailer doing 3 burpees and running to the front, then a round with 2 burpees stop back at the Cindy.


    Merkin Ring of Fire
    PAX take turns doing Merkin of choice while others hold Plank.


    Cindy Ring of Fire
    PAX pass around Cindy and do 10 Military Presses while others do squats
    Repeat with Curls


    100 merkins as a group.
    Time


    YHC promised to keep the PAX somewhat dry as long as they could hold Plank, and the PAX managed to live up to their end of the bargain.

    This week YHC reached 100 Qs for the year. Truly a blessing to be able to lead other men, and I encourage you to do so if you haven’t.


    Ponch said he was bringing an FNG the night before, but I have to admit I was pretty skeptical, considering the weather. But Ponch came through and gave it away!  That’s what it’s all about!  Welcome to Carerra!

  • Still one more to go…..

    It was 4 days before Christmas at Rockwood no creatures were stirring, cause they realized Mudslide plus 9 others came out to get in a good beatdown. I told myself this one will be good, I had ideas what I want to do and did we ever. Here’s the rundown:

    7am hits, 2 laps around the basketball court then into a WARMARAMMA (SSHs, Don Quixotes, Ukrainian Soldiers, Merkins, Alabama Prom Dates, Freddie Mercury). Right out of the gate: animal suicides(crab walks, murder bunny, gorillas and bear crawls). Yeah, already we are not even 15 minutes in and going after it hard. After that, mosey over to the concession area for a triple check (wall sits, tricep dips, down then run back up skipping every other step). A little break then over to the big baseball field for some Spartan training.

    6… Yes 6 rounds 10 burpees, 15 jump squats, 20 plank jacks a little run then back. The kicker(you had 2 minutes 30’seconds to complete it all). The last 2 rounds I went to 3 minutes trust me there are more variations in 2025, we will be doing them(I am getting back into Spartan races next year so this and others will be helpful). One completed a little breather, then mosey to the pull up area. Why pull ups… Work on that upper body so 4 rounds 5 reps each after that something new I wanted to try out. Partner assisted pull up follow up with partner assisted negatives(5 count). 3 rounds 3 reps each mosey to the parking area for one of my classics

    Dora time…100 Carolina Dry Docks, 200 Hindu squats, 300 curb skips side to side. With only a few minutes left, back to the start for a little stretching and done. Numbers, names and prayer led by YHC to close things out.

    We are trying to encourage others to sign up and Q no matter Dogpile, RNR, wherever you can. You can do whatever you want there’s are basic things you want to run for the entire hour(your Q, you are the boss). Triple checks are easy to add, if you have questions or stuck ask away we can help you out. This year for me… You are seeing the changes I have been wanting to make come to life. I continue to evolve running a lot more, doing road races mobility work to keep my body functional. I lost just about 30 pounds this year, I may lose weight yet get stronger my thing now is I want to continue to evolve get stronger do things 5 years or so ago I thought no way. I also have ideas like when the new amphitheater by Brown’s Island open, I wonder if we can do workouts there or nearby. I found this little fitness park near home I am trying to get teens to come out and train with their parents. Cogbill Park had started to be built a mile from home I hope they built a great place plus we can set something up there. Spartan weekend in October you guys think that you are in shape, come out do one it will be a wake up call yet it puts its hooks into you.

    One more Q to lead… Satan’s Hill Friday let’s just say(the bands will be back together). Thanks everyone see you next time

  • The Hills Have Gains

    12 Brave Souls discarded the comfort of a warm fart sack to get in some gains. Here’s what happened :

    Mosey to basketball court

    F3 disclaimers and mission 

    Warmarama : 10 SSH IC then line up on sideline for the following moving exercises from sideline to sideline : knee hugs, grab your leg behind your back, Ukrainian soldiers, butt kickers, high knees

    15 Merkins IC

    1 minute elbow plank

    1 minute hold your legs up six inches off the ground while laying on your back

    THE THANG : 

    Mosey to concession stand

    50 donkey kicks

    1 min, 30 sec people’s chair

    Mosey to side entrance of forest trails and stop at monkey bars

    5 sets of 5 pull ups (hold Al Gore while waiting for open spot)

    Head back to paved forest trail and go all the way around the forest trails to the far side of the park by volleyball courts doing the following : jog flat level pavement, bear crawl down declines, lunge uphill

    Mosey BTTF for 1 set AMRAP merkins, 1 set AMRAP HRM, 1 minute of American Hammers

    DONE

    Numbers, Names, YHC took us out

    Prayers for healing for Deep Dish’s hip. He has an upcoming surgery for it 

    NMMS : Great time today gents and enjoyed Starbucks after!