Tag: Rock N Roll

Rockwood Park

  • Pearl Harbor History, what do we know?????

    11 HIM made their way to the frozen parking lots and fields of R-n-R to find out what they remembered from history class about the “Day that will live in infamy”.

    Mosey to the bottom tennis court for the COP, a little Mosey a little Bernie

    Who was President at the time of the attack? FDR What Year was it? 1941

    Disclaimer – DQ’s, 1 Burpee, Helicopters, 2 Burpees, Imperial Walkers, 3 Burpees, Ukrainian Solders, 4 Burpees, LBC’s, 10 Burpees OYO

    Where FDR and Theo related? Yes, 5th cousins

    There was some controversy over what number President where the cousins? 26th and 32nd respectively but Big Rig contested that, YHC did pull his information from the Internet so it has to be 100% correct

    Mosey to the corner for four corners prostitute Corner 1 -10 Merkins, Corner 2 – 20 Plank Jacks, Corner 3 – 30 SSH’s, Corner 4 – 40 Monkey Humpers.

    Mosey up the hill to the playground to pay a toll – 20 Dips / 20 Incline Merkins

    Who fired the first shots? The US, the USS Ward sank a Ko-hyoteki class sub near the entrance to Pearl Harbor

    Mosey to the parking lot at the concession stand partner up but its more like a triple check, the partner is just there as a timer

    Partner 1 does Quadrulators while partner 2 runs to the stop sign and back, switch

    Partner 1 does X’s and O’s while partner 2 does same route

    Partner 1 does Squats while partner 2 does same route

    What where the names of the two ships lost on that day? Arizona and Oklahoma

    2,026 Sailors and Marines where lost, 1,606 were aboard one of those two ships

    Mosey to the stands by the baseball fields same partners route is up and around the concession stand while the exercises are crunches, Dips and decline merkins

    Mosey to the far parking lot for a regular 4 corners all abs

    20 of each – American Hammers, Scrunchy Frogs, WWII’s and LBC’s

    Mosey back to the first lot because its empty and there are a lot of lines – for Parking Lot Crawls to 10

    Mosey BTTF with lots of time for Man Killers, some stretches and an ab ring of fire

    Numbers / Names Big Rig took us out

    NMS:

    It has been a little bit sense YHC has Q’ed and in true transparency YHC forgot that he was on the Q sheet. I had wanted to do the Veterans day Q but it was taken so I took Dec 7th way in advance then forgot about it. No worries YHC has done unplanned Q’s in the past but this has a theme???? Thanks to the Internet and all the many fun facts you can find, YHC was able to hold a History lesson and a beat down at the same time. The real lesson for that morning in 2024, was for the guys who haven’t Q’ed yet you can get out there and do it, it’s okay to screw up, everyone there wants you to do well and while they might make a little fun of you – you will do fine.

  • Forever 21 (twice)

    A perfect dozen posted in freezing temps to celebrate the good Doctor’s 42nd trip around the sun. Here’s the secret sauce for how these heroes are remaining forever 21…

    The THANG: 

    WARMERAMA: 

    • Mosey around the lot and SLAUGHTER START with x10 BroadJump Burpees
    • Head to the BBall Court and circle up
    • Welcome & Disclaimer
    • Many-a-classic DTH IC Reps, many totaling 42, though there was some apparent difficulty counting past whole numbers…

    THE LATINO SHUFFLE:

    • Hold plank while a number of PAX move their vehicles from the center lot so the unexpected Latino Market could set up

    COP #1: 

    • Mosey out to the big lot
    • BRO CODE 4-CORNERS
    • 42 reps at each corner
    • C1 – x42 merkins, plank for the six
    • Bear crawl to C2
    • C2 – x42 jump squats, Helix for the six
    • Bernie up to C3
    • C3 – x42 WWII’s, Crab plank for the six
    • Crab walk to C4
    • C4 – x42 ___ (something)
    • Mosey back around to the truck&flag

    COP #2:

    • IMPLEMENTS OF WOE TRIPLE CHECK
    • Split up into x3 groups of 4 and partner up within your group
    • Groups take turns with Duo-1 carrying an IOW around the lot while Duo-2 completes core reps. After each Groups’ Duo has a turn carrying the IOW, Groups switch to a new IOW for the next Round
    • IOW’s included a 75 pound 8-foot caber, a 60 pound sand bag, and a 40 pound ruck
    • Reps for the waiting pax were: Round 1 Flutters, Round 2 Hammers, and Round 3 Freddies

    COP #3:

    • TRAVELING 42’s
    • Mosey out to the dog park
    • x42 Chain Smokers
    • Mosey around the dog park and back to the main lot
    • x42 Rapid Alt Curb Steps (2-ct)
    • Mosey up to the top
    • x42 __ (something)

    COP #4:

    • WALL 42’s
    • Reps all together, single count loud & proud
    • x42 Hoedowns
    • x42 Donkey Kicks

    COP #5

    • Mosey over to the other big lot
    • x42 LINE WALKERS – made up on the spot – plank on a parking space line, walk hands from one side of the line to the other pivoting on feet, completing x2 shoulder taps on each side
    • Line up for SPRINTS – 42%, 84%, 142%, 21%

    Mosey BTTF:

    • En route, some Bernie, then x42 Lunges (single count)
    • Back on the court, circle up
    • PLANKORAMA REVIEW – F3 Credo, Mission, and 5CP’s
    • x42 Heels-to-Heaven IC
    • x42 LBC’s IC
    • …maybe something else?

    COT:

    • Counterama #12
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer

    NMS:  After heart-warming bro time with House Party rucking a log around Morning Wood, it was awesome to see a solid PAX gather for whatever YHC was gonna make up on the fly – the only plan, do 42 of everything. When YHC doesn’t plan the workout ahead of time two things happen: 1) it turns out to be brutal, and 2) YHC forgets all the stuff we did. Great to have ChaChi with us DR from Concord NC, and it was fun to get creative incorporating the Implements of Woe into a COP. Not quite cold/precipitous enough to freeze the beard, but still damn chilly. Really appreciate all these guys coming out. Also enjoyed a brief Coffeerama with Mudslide at Starbucks after. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • Tue 12/3 OTB RUCK (0515 launch) – Meatball has the Q, Midlo Middle (SOT/MOT) location
    • Sat 12/7 Magnum PI at Dogpile
    • Mon 12/16 Woodsman VQ at Alamo
    • Tue 12/17 Rosie’s 12DOC at NoToll

  • I don’t chew gum…I kick ass

    When you see that I have the Q, you better come ready. 20 decided what do I have in store this morning. I will not disappoint, when I am ready to go, it’s time. Starting off a couple of laps around the court with side shuffles, then into a WARMARAMMA (SSHs, Imperial Walkers, Ukrainian Soldiers, Merkins, Alabama Prom Dates, a little stretching to loosen the legs). Time to venture to the tennis courts to begin what I like to call the main event).

    Triple check to start out…. runs around the tennis court with pole smokers and ball dippers as the toppings. After that venture over to the concession area where we bumped into Knute(an older gentleman who is out there a Notre Dame fan). At the wall, wall sits into Hoe Downs. A little break then a classic DTH exercise(donkey kicks to the wall) 5 10 15 and 20 with a little break in between. After a little recovery, mosey to the classic Dora spot where I went mega (100 Merkins, 200 Hindu squats, 300 LBCs, 400 toe taps).

    A little more recovery, a single Navy seal burpee down the hill for a sprint and bear crawl up the hill(evil I am yes). Coming up to the end it was time for 11s(Mike Tyson’s with groiners). I think after that everyone was cooked a little stretching while I went to get my phone and it was time

    Numbers, names and prayer led by YHC to close it out. A lot going on next and the coming weeks check Slack for details last month of the year is here, come out either lead a Q, or be a part till next time

  • I don’t think we were expecting that!

    5 weekend warriors decided that even the Richmond Marathon couldn’t keep them away from a beatdown at Rock N Roll. Unfortunately, none of us that showed up had signed up to Q. With no plan, YHC figured I’d kick things in motion. According to the man in the jean jacket that followed us around for the entire workout, here’s what went down.

    Mosey to the basketball court for warmarama which consisted of SSH’s, Helicopters, Don Q’s, Imperial squat walkers, Ukrainian Soldiers, Merkins, and WWII’s

    Next, line up on the baseline for 6 rounds of suicides

    Round 1 – normal suicides

    Round 2 – 1 burpee at each line

    Round 3 – 1 burpee and 2 squats at each line

    Round 4 – 1 burpee, 2 squats, and 3 merkins at each line

    Round 5 – 1 burpee, 2 squats, 3 merkins, 4 WWII’s at each line

    Round 6 – 1 burpee, 2 squats, 3 merkins, 4 WWII’s, 5 SSH’s at each line.

    Next up….Broadway, who took us on the Tour de Rockwood Park.

    We mosey’d around the park, from the basketball courts to the trails, stopping to do different exercises. We really got a full body workout. The leg kicks really hit the hamstrings, we did plenty of flutter kicks, and got in alot of dips, pullups, and incline merkins.

    We finished off with a Ring of Fire. Everyone led their exercise in cadence.

    Names, Numbers, Broadway took us out.

    It was great morning. Although there was no Q on the sheet, today showed F3RVA has plenty of leaders who are willing to step up and lead. I don’t think we were expecting that brutal of a beatdown, but it sure was a good one.

    House Party

  • 100th Q for 2024

    Rounding out VQ week, a dozen SOJ HIM’s attended the centennial celebration of riding the DTH pain train in 2024. Putting experience to the test, the Q served up the following beatdown without having made a single plan, except to maybe do 100 of something. The PAX were not disappointed. 

    The THANG: 

    WARMERAMA: 

    • Mosey loop the lot, then down to the bottom of the grass hill
    • Ascend with x10 Broad Jump Burpees OYO
    • Moseyrama the larger lot and circle up in the adjacent grassy area
    • Welcome & Disclaimer
    • An extended variation of DTH top to bottom IC Reps

    COP #1: 

    • Mosey to the poles near the flag, poles suck with gravel galore, sooo long mosey to poles on other side of park
    • TRIPLE CHECK:
    • P1 – Pole Smokers
    • P2 – Dips
    • P3 – Bear crawl 50 yards, run back

    COP #2:

    • Mosey to the snack shack
    • WALLORAMA
    • Hoedowns IC
    • BTTW Hip Slappers IC
    • Dirty Hookups IC ea side
    • Donkey Kickoffs to 20

    COP #3:

    • Partner up for a CENTURY DORA
    • x100 Merkins
    • x100 Jump Squats
    • x100 WWII’s
    • Partner box jumps down steps, runs across, box jumps back up steps, to switch

    COP #4:

    • HILL FUN
    • Purple Rain murmured “just don’t call Monkey Humpers…”
    • SOOOO, Bear Crawl to the top
    • x10 Monkey Humpers
    • Crawl Bear back to the bottom
    • x10 more Humpers
    • Continue until you reach x100 MH’s

    Mosey BTTF:

    • Circle up in plank, drop to low plank for the F3 REVIEW
    • WOODSMAN – please share the F3 Credo
    • Hold it low and then push up after he achieves the Credo with some assistance
    • WOODSMAN! Please share the F3 Mission
    • Repeato on the low hold and helping the man
    • WOODSMAN! Five Core Principles please! Almost got it done on his own. 

    FINAL BONUS COP:

    • Run down to the bottom of the grass hill
    • Bernie to the top
    • x100 SSH’s OYO
    • Run back to bottom
    • Bear Crawl to the top
    • x100 Alt Toe-Taps (2-ct)
    • Ok, NOW mosey BTTF

    COT:

    • Counterama # 12 (welcome ROADRASH!)
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer

    NMS:  Great group this morning willing to follow DTH one more time and put in the hard work. No complaints from this tough group, only complements. Welcome back to DM (brought out recently by Broadway) and a big hearty welcome to FNG Roadrash! He’s a tough ex-Marine with a history of wrecking his motorcycle. YHC shared with the PAX the beauty and joy of Q’ing and invited everyone to partake – it’s a Core Principle to share this honor! Yours AYE! ~DTH

  • The Piper at the Gates of Dawn

    8 of SOJ’s finest met in the surprisingly dark back parking of Rockwood Park. As usual, the park was busy with walkers, runners, and an elderly gentleman doing wall sits and Freddy Mercuries on a picnic table. Definitely need to sign that dude up for the group. But I am here to talk about a workout…….here is a brief summary for your viewing pleasure.

    Mosey to the Nature Center Parking lot for Warm-Up:
    Jazzercise, Ukranian Soldiers, Windshield Wiper, Freddy Mercuries, Alabama Prom Dates, Hand Release Merkins AND Mario Jumps, Lunge Walks, Lt.Dans, Hoppin’ Hillbillies, Mummy Bernie’s, Broad Jumps, Murder Gorillas – all across the parking lot.

    Mosey to the Concession Stand area for Exercise One: Tooth Fairies. These proved difficult on the extra wide stairs. Who designed those things? May have save that for the FORGE.

    Exercise Two: Clockwork Merkins on the Hill – 1 merkin at 1 o’clock, 2 at 2 o’clock, etc.

    Exercise Three: Quadruple Triple Check: Runner goes down the stairs and Bernie’s up the hill. Other exercises included Dips, Balls to the Wall, and Jump Squats. Having 4 on a team caused mass confusion.

    Mosey to the area beside the Dog Park for Exercise Four: Super 11’s!
    Run to the shed and complete both 1 (Pickle Pounders), and 10 (WW II sit ups), run back and do one Burpee. Follow the normal pattern while increasing burpees by one each round (work up to 10).

    Mosey to the Large Parking lot for Exercise Five: Catch me if you Crab
    Partner up: One PAX crab walks, the other runs to the end of the parking lot and back, then takes over the crab walks. Repeat until you hit the end of the parking lot. Enjoyed working with Steamer on this one.


    There was just enough time for Exercise Six: Victory Hill
    Sprint up the hill, jog back down. Next in line starts when the person is about halfway up. I am guessing we did about five rounds

    Back to the Flag as time expired: Numbers/Names/Announcements/Prayer Requests

    YHC took us out

    Final Thoughts: A great effort by all of the PAX this morning! Lockdown and Pierogi were flying through the Super 11’s. Mudslide’s Pickle Pounders were so powerful that he cut his elbow – might need to get a tetanus shot on that thing. This was the final day of the Latino Farmer’s Market – will definitely miss having them around. Next week we will be back at Starbuck post-workout. As always, it was an honor to lead.

    SYITG

  • Return to some old ways…

    First off… Shout out to both Deep Dish and Bono (they are hurt yet came out and modified things to still get in a good workout). 11 brave souls came out and when you see Mudslide has the Q(be ready for any and everything).I was a little worried at first yet a few minutes before we started, everyone started arriving.

    A little warm up run, then a nice WARMARAMMA(SSHs, Imperial Walkers, Helicopters, Cherry Pickers, Merkins, LBCs ending with a little stretching out of the back and hips). After that, let the fun begin with an indigenous run(5 squats, run to the front) we kept that up till we arrived at the tennis courts for the first of a classic.

    Boo yah merkins, pole smokers, full lap around the tennis courts. Start at 10, work your way down to 1 while the runner goes, other person is doing pole smokers, they get back and you do some boo yahs with your partner(or in my case 2 other partners). Once everyone finished, up to do a little Bernie Sanders, then a regular run to the baseball field for the next bit(where the majority of the workout took place).

    Next up…. LINDSEYS(2 different exercises total of 40 reps ). Start with a 10-30 combo, then one increase by 5, the other decreases 5. The 2 exercises: Carolina Dry Docks and Jump squats. Once we finished a little mosey to the center field sign for a triple check(plank jacks, gorilla humpers run to the left field foul line and back). Our old friend the hawk made an appearance we were going to use him for Deep Dish and Bono to run to him and back(he must have heard that and said I don’t think so). A little Sprint action between Cha Cha and Purple Rain happening finished that and headed back to the flag for a couple more things.

    4 corners next….10 hand released merkins, 20 2 count flutters, 30 2 count toe taps ending with 40 ball dippers. Then a classic finale(man killers) start at 10 and work your way to 1. A little broga to close things out and the hour was up. Numbers, names and prayer looked by YHC to close it out. A lot going on check Slack all listed there

    Next weekend is the last weekend of the farmer’s market. It has been a blast and pleasure to enjoy that after each session I am sure we will return to Starbucks nearby and I hope it comes back next year. If you want your Arepas or a certain food or drink need to come to Rock and Roll, train hard with us, then rewards yourself with good eats. This week I went 3 straight feel good see you next time

  • A big day that started early

    My apologies for this getting out late, after today things went a way that is not my normal schedule yet what I will state at the end everyone will understand. Side note…. Hopefully Broadway made it home ok he had car issues but a sign of F3 is the help that might be needed when the time comes. The reason I carry a portable charger cause never know when someone might need it to get their car going. I normally get there as little early but today and after leading Satan’s Hill yesterday, I needed a small break before starting this workout

    12 off us came out on a brisk yet soon heated up morning to see what I had in store. We started with a good run up and back. Then to the warm up(SSHs, Don Quixote, Imperial Walkers, Ukrainian Soldiers, Merkins, LBCS plus a little stretching). I like to push things try to for the entire workout get about 3 total miles in

    Lets start in the woods at the training area which has been cleaned up. Start with a mini OYO Dora 10 pullups, 25 jump squats, 50 double count flutters, 75 jump ropes after each exercise(run to the gate and back). Time to make it out of the woods and into the open.

    True Dora time…. I decided let’s go a little extra see what we had. 150 Merkins, 300 squats, 450 toe taps. A mini run around the lot and back. Did everyone kick ass(yes) a side note my heart rate during your an insane 200bpm(I did not feel it). Once we finished, took it easy turn headed to the next area

    Triple check time… People’s chair, tricep dips, a run down the stairs, then bear crawl back up. One we completed, I saw that we had time for one final thing(11s of Lt Dan and Mike Tyson’s). As we finished, holding plank was no small feat. As we finished, back to the flag for a little broga, then time we up. Numbers, names (welcome Anthony Dangerous Mind) to the group he came out with Broadway. Yes he’s a teacher if you don’t know the movie the song Gangster’s Paradise came from it. Prayer led by YHC to close things out. See Slack for upcoming events there’s a lot going on

    Why am I late with this: if you have seen me I don’t have my Pathfinder anymore transmission bit the dust, today trip to Colonial Subaru led to a 2018 CR-V EX very well loaded that you will see me in(real nice and really taken care of). So I now have something new to start the next chapter of trips to Spartan, other races and enjoy road trips. The second thing I want to put it into your heads to think about for 2025. Lockdown and I do Spartan races next year there’s a stop in Virginia 10/11-10/12/25 location to be determined. I would like to get a good group to get their first medal and see what this is all about. You have time but think about it, test yourself see what you can do. Have a good one I will see you soon

  • I used to jog…

    Three of the best that F3 has to offer came out to Kindred Spirit Satellite to watch Richmond’s newest sensations, Left of July and Here Comes Your Band. They each brought family and seemed to enjoy themselves. Polly also auditioned as roadie (your hired!).

    And while I realize this was not really at the Rock and Roll AO, rock and roll has no rules!

    “I used to jog but the ice cubes kept falling out of my glass.”

    Dave Lee Roth of Van Halen – 1979

  • Exit Sandman, Enter Shark Tooth


    13 Diamond Dogs (One 5 year old FNG!) came out to Rockwood Park for the latest edition of Rocknroll. Temperatures were a cooler 70 and sunny, perfect for the beatdown that was about to ensue.


    Start with a mosey lap around the parking lot, then circle up near the power tower for the standard warmarama.

    SSH, Don Quyotes, Helicopters, Imperial Walkers, Ukrainian Soldiers, Merkins, LBCs.


    Mosey back to short columns near the flag for a triple check.
    Polesmokers, American Hammers, timer runs to the yellow pipeline and back(60 yards?)


    Mosey to the concession stand for another triple check
    Hoe downs, chair dips, timer runs to the first set of bleachers, then Bernies up the hill.

    7 of Diamonds ON CRACK
    Mosey to the baseball field for an Epic version of 7 of Diamonds in the outfield to keep the infield looking nice.

    Exercises in increments of 7. Add 7 reps and a new exercise, each trip around the bases.
    Start at home plate and run to 1st (or the light pole in right field) perform reps
    Karaoke left to 2nd (center field)
    Bernie to 3rd(light pole in left field)
    Karaoke home (grass above the actual 2nd base)


    Exercises were performed in the Double Clutch variety. (I.E. Merkin: Down all the way, come up halfway, then back down, then all the way up = 1 rep)
    Round 1 
    7 Double Clutch Merkins
    Round 2
    7 DC Merkins, 14 DC Jump Squats
    Round 3
    7 DC Merkins, 14 DC Jump Squats, 21 DC WW2s
    Round 4
    7 DC Merkins, 14 DC Jump Squats, 21 DC WW2s, 28 DC Alabama Prom Dates


    This was a real time killer, especially the WW2s. PAX pushed through and killed it. Our FNG, Beaver’s 2.0 made the infield dirt his sandbox. He was asked to clean up after himself. Welcome Shark Tooth! (he wouldn’t go for Sandman)


    Done just in time to mosey back to the flag for Names and Numbers.
    I was blessed to lead this PAX.


    Prayers for all those affected by the hurricanes.


    Announcements
    We have some Family Events on the calendar in the coming weeks.


    F3 Family Camping Trip
    Friday October 25th through Sunday 27th. Come for as much or as little as you can
    Meatball and DTH or Slack for details


    Saturday, November 2nd – Daddy Daughter Dance from 7-9. Check Slack for invite. Hit up Meatball, Big Rig, Pool Boy or Rudy.