Tag: Rock N Roll

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.

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

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

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

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!

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

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