Tag: Rock N Roll

Rockwood Park

  • 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.

  • No thanks, I’d like to live.

    A twelve pack of admirable HIMs transformed a Seattle grunge-type of morning into a launch pad for an awesome weekend. Overcast, decent temps, the school year in full swing, we got after it. 7 sharp!  

    Short mosey to the basketball court. 

    Circle up. SSHs, 10 arm circles forward and 10 backward, 10 copperhead squats, Andy Dufresne, dead man hang, merkins, 30 Freddie Mercurys w/ variable cadence, 10 hello Dollys, cobra and downward dog, recover 

    Indigenous run (man in back = 2 squats) to the parking lot across from the dog park. 

    Running back and forth across the width of the lot, 11s. Jump squats and spiderman pushups. Next! 

    Mosey to the ball field where we did indigenous chain smokers. Man in front bear crawls. From foul line to foul line. 

    Mosey to the far end of the lot, enter the woods, approach the exercise equipment. Triple check time. Runner to the gate and back, pullups, dips. 

    Mosey out of the woods to the nearest parking lot. First to 50 at each corner of the lot, winner calls next exercise: squats, LBCs, something like Lt. Dans but w/o the squat (we couldn’t remember the name of this exercise), merkins, shoulder taps, mountain climbers, I know there are three or four more exercises I’m leaving out. We smoked it until the clock ran out. Time called. 

    Names. Numbers. Announcements. Father/daughter dance at the beginning of November. VQ week coming up in early November. Check slack for the rest. McRib took us out. Prayers for those impacted by Helene. For the family of Six Shooter’s co-worker, left behind by an untimely death. 

    Great effort this morning fellas. I was feeling a little ho-hum about the day when I woke up, but after the beatdown, I felt my positivity returning. Posting for an F3 beatdown usually has that effect on me. Thanks for joining me guys! Hope you all enjoyed the menu. It is always an honor to lead you.

  • GOING HARD FOR SIX YEARS

    25! brothers showed UP for the fabled 6 year DTH F3versary beatdown. They came for a ride and you KNOW the good Doctor cranked up the steam! With a little help from a surprise guest also celebrating the anniversary, here’s how we rung in Year SEVEN! 

    The THANG: 

    WARMERAMA: 

    • Slaughter start down the grassy slope and bear crawl back to the top
    • Mosey to circle up in the large parking lot
    • Welcome & Disclaimer
    • Happy Anniversary! x6 Burpees!
    • Variable reps IC:  Nancy Kerrigan’s, Imperial Squat Walkers, Ukrainian Soldiers, Cherry Pickers, The Opus, Werkins, Ranger M’s, WWII’s, High Flutters, Low Flutters, Oblique LBC’s on each side, Good Morning Kim! 

    COP #1: 

    • Move to the bottom of the lot and partner up for WHEELBARROWS – partners split distance to wheelbarrow to the top of the lot, then jog back down
    • x3 Rounds

    COP #2:

    • Moseyrama around the full area of the large lot, incorporating Bernie Sanders and Super Marios
    • Partner up in grassy area for PLT’s x25 each x3 rounds

    MOSEY & REVIEW:

    • Mosey a ways back down the gravel road toward the gardens and circle up in the gravel area
    • PLANKORAMA for Review of the F3 Mission, Credo, and 5 Core Principles 

    COP #3:

    • Number off into teams and mosey over to the grass to find the CABERS waiting
    • TRIPLE CHECK
    • Two partners Squat thrust log
    • Another 1-2 guys do Flutters
    • TIMER(s) runs x50 yards and back
    • Everyone did a few rounds of something
    • Return logs to THE PIT

    COP #4:

    • Mosey back to the bottom of the grass hill
    • HAND OFF TO DON DRAPER (DD inspired DTH to try F3 6 years ago, and shares today’s 6 year Anniversary)
    • THE HILL – A Lindsey with APD’s bottom (10–>30), Bernie to top, 2-ct Mtn Climbers top (30–> 10), Crawl Bear back to bottom 
    • #SMOKEFEST

    Mosey BTTF:

    • Happy Anniversary! x6 Burpees!
    • No Cheat M’s 8-ct x6 IC
    • DR.W’s 8-ct x6 IC
    • Body Builders 8-ct x6 IC

    COT:

    • Counterama # 25
    • Namerama
    • Announcerama (see Below)
    • Closing Prayer

    Prayer Requests:

    • Fudd’s Sister Mary Cancer
    • Western NC Hurricane
    • LIV, Yeehaw Family

    NMS:  AWESOME turnout today fellas, for which YHC is truly thankful. It’s been too long since YHC has been a Rockwood regular due to Summer Tour and travels, but excited to get the gang back together to keep Rock&Roll the hottest Saturday AO in RVA. Welcome to Mudslide’s friend Will, AKA “Lockdown”, who embraced getting fit during the pandemic. And welcome back to Swanson, Kimura, Woodsman and Katniss! The DTH pipeline is only as good as if DTH actually keeps up with headlocking guys back out to the gloom! SO great to have ya’ll back with us! It appeared the PAX were pretty spent after a 45min ride on the Pain Train, but WAIT, Don Draper is about to wreck us all! (Brandon HILL has new meaning …vomit face). Thank you ALL again for your support over the years. We are nothing without the men we lift up, and on those who we lean upon. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • ONGOING – Wed AM Ruckhenge QSource
    • SOBER OCTOBER
    • 10/1 – kickoff 1st Tue Ruck at Sunday Park
    • 10/15-16 – CPR Classes! 
    • 10/25-27 – F3 Family Camping
    • 11/2 – F3 Daddy Daughter Dance
    • 11/3-9 – VQ Week! 
    • ONGOING – The Bridge