Tag: Rock N Roll

Rockwood Park

  • You Rang?

    8 members of the Addams Family came out to Rock n Roll on a slightly misty morning to put in the work.

    Warmup
    Mosey around the parking lot.
    Side Straddle Hops
    Helicopters
    Arm Circles
    Ukrainian Soldiers
    Imperial Walkers
    Standing Quad Stretch
    Tempo Merkins
    Mountain Climbers
    LBCs
    Knee Pulls

    Mosey to first workout area on the trail to start us off right with a Triple Check consisting of:
    Pullups
    LBCs
    Runner to downed trees and back. Initial instructions from YHC were spotty, with the group thinking the first runners were lost.

    Mosey to first gazebo and partner up for a DORA:
    100 Dips on Benches
    200 Single Count Flutter Kicks
    300 Copperhead Squats
    Runner to stump and back.

    Mosey about halfway through the paved trail for a Push-o-Rama:
    10 reps for each type of Merkin below with a 10 count rest in between
    Diamond
    Military / Shoulder Width
    Spiderman
    Hand Release
    Wide-Arm

    Mosey another quarter mile or so for a Leg-o-Rama:
    20 reps each exercise with a 10 count rest in between
    Jump Squats
    Left Leg Lunges
    Right Leg Lunges
    Copperhead Squats
    Calf Raises

    30 second rest

    Mosey BTTF, or maybe the falling sign?

    Circle of Fire – 10 Merkins of your choice.
    Plank until failure… some say Pierogi is still in plank position as we speak.

    Nice work everyone, thanks for coming out.

  • Bourbon Muscles

    Five men of steel seized the morning, and thus the day. Sixty minutes is a long time to do hard stuff, and it went something like this. 

    Warmarama:

    Andy Dufresne (center, R & L), dead man hang (center, R & L), helicopters, 10 HRMs, merkins in cadence, 30 variable cadence Freddie Mercurys, cobra stretch and downward dog

    The Nitty Gritty: 

    The following movements were completed crossing the width of the basketball court and back again:

    Broad jump burpees, lunges, inchworms, crab walk, bear crawl over and crawl bear back

    Next up, an indigenous people’s run about ¾ of the way around the entire park, man in back does three burpees and sprints to the front. Ended our run at the concession stand, for…

    This awful thing Big Rig does! 

    Dora. 100 stiletto squats, 200 jump squats, 300 monkey humpers. Timer bernies up the steep hill next to the ball field, runs across the deck behind the concession stand, descends the stairs, and relieves their ailing partner. 

    Mosey into the woods for a group exercise bank. While the PAX is getting after it, one PAX member at a time does 10 pullups then rejoins the group, at which point another PAX member goes for 10 pullups.

    1000 LBCs

    500 dips. During the dips, pullups were replaced with a bear crawl. 

    Mosey back to the parking lot. Two rounds of a merkin ring of fire. Finished up with 100 heels to heaven. Time called. 

    Nice intimate group this morning. We tried to remember all the various upcoming F3 events, dates, times, places. After failing to recount many details, we summed it up as check slack. But there is a lot going on, which is awesome. 

    YHC took us out. 

    Thanks for joining me gentlemen. It is always an honor to lead you.

  • Rubble’s Dojo

    9 of the finest gentlemen south of the James and one 2.0 met on Saturday to get 1% better. YHC and said 2.0 had the Q and were taking turns. First up was a mosey to the other end of the parking lot for F3 mission and credo, disclaimer and a warmerama including invisible jump rope, Michael Phelps, and hand release merkins, after that mosey to the basketball courts for

    the thang pt 1 (Rubble Q)

    full size Weinke at the ready, Rubble led us in the following:

    25 in cadence of

    mountain climbers and American hammers

    then a little girl fight and zombie kicks

    mosey to the benches and picnic tables for

    the thang pt 2 (Boberry Q)

    20 incline merkins

    20 dips

    rinse and repeat 3 times total. Mosey to the the clubhouse for the ball fields for:

    the thang #3 (Rubble Q)

    tae kwon do time! 25 standing snap kicks each leg

    25 side kicks each leg

    20 combination 1 (a hop with 2 punches, then hop back)

    20 combination 2 (2 walking kicks then walk back) take a few steps to the hill and stairs for

    the thang pt 4 (Boberry Q)

    triple check with more merkins, and ww2s, runner goes down stairs and up the side of the hill. then mosey to left field of the ball field for

    ring of fire (Rubble style)

    10 merkins any style you want , then pass to the left, everyone goes twice. Hardywood led some stretching while the 6 finished up. Then long mosey to the first exercise station in the woods for the Rubble requested Dora

    50 merkins, 100 squats, 150 LBC, runner goes to the gate and back

    then mosey back to the flag, Rubble stops us at the bottom of the hill and calls out a race to the top!

    numbers, names, announcements, YHC took us out.

    NMM

    Thanks everyone for being supportive of Rubble taking a turn at taking the Q. He really wanted to do it. I told he had to be prepared and he had to practice and he did! He even wrote out his plan on a full sheet of paper he carried with him the whole work out. I’m a proud dad for how well he did.

  • Come all to Mudslide’s

    i will start with welcome to False Fall. It is where we get cooler weather, the heat and humidity sit back then ready to make one final blast before fall or in this area November rolls around. A ready, pray that no one dies group of 14 came out for another episode of how will we feel after Mudslide gets a hold of us

    Warning up…. The usual SSHs, Don Quixote, Helicopters, Jazzercise(Nancy came out, I had to do them), Cherry Pickers, Merkins, LBCs, Alabama Prom Dates. I made a promise that we would be in areas that the joints would not take a beating. I did not promise that I would spare them getting beaten up. We moseyed over to the ball fields to begin

    First up…. LINDSEYS(2 exercises totaling 40 reps). They were plank jacks and jump squats nice starter to get warmed up the run was from the left field foul line to the lights and back

    Next up…. Triple check(SSHs and WW2) runner ran all the way to the 385 sign in right center field then back. Time to leave and go to another spot.

    In between the 2 fields… Dora time(classic today) 100 merkins, 200 squats, 300 LBCs runner down to the gate and back. The energy was being picked up tell a few had a little extra speed in the tank

    Next up. Pole to pole. One person bear crawls, the other doors 10 Imperial Walkers power side, 10 ball dippers per side catches up to their partner and takes of in bear crawl while they do the exercises. Get a little animal movement in

    Final thing: 4 corners the group chose 10 hand released merkins, 20 2-count ball dippers, 30 2-count flutters and 40 WW2. After that back to the flag, numbers, names and prayer led by YHC to close it out

    Big thing this week upcoming: the new Magnolia Green AO 8/28. Go out and support it. Check Slack for other upcoming events and details

    One final thing…. This year I have decided no obstacle course races(taking the year off). I was going to do Spartan next month but there’s a lot not only physically but mentally with travel, planning and other things that can get tiring. This time right now is allowing me to rest, relearn thing plus get my body and mind in better shape. 2 goals for next year: 1 this is one that had been on my list for a few years to do all 3 races one weekend that chance will probably be in May 2025 in NC. 2 allow you guys that extra time to set things come September 2025, we get abig F3 contingent out there whether on Saturday, Sunday or both days get your first Spartan medal. I can do things for this year running a race or 2, have some fun with them find something unique to try. If you see me now versus 6 months ago, way different yet I still want to get even better so now I have the time to see where I can go how much better, improvement etc. I will see you next time

  • Push-Ups For Harambe

    The Pickle Ball haters were out in full force at Rock N Roll, including an FNG! The following is a brief summary for your viewing pleasure:

    Mosey to the basketball court for Warm-Up:

    Ukranian Soldiers, Helicopters, Apple Bottom Poppers, Copperhead Squats, Suzanne Somers, Freddy Mercuries, Alabama Prom Dates, Hand Release Merkins, Open the Gate’s, Walking Ukranian Soldiers, Reverse Mummy Kicks, Lt. Dan’s.

    Exercise One: 4 Corners, all Merkins
    10 Chuck Norris
    10 Chuck Norris, 20 Hand release
    10 Chuck Norris, 20 Hand release, 30 Wide Grip
    10 Chuck Norris, 20 Hand release, 30 Wide Grip, 40 Carolina Dry Docks

    Lunge in between each corner

    Mosey to the Dog Park area for Exercise Two: Team Run vs. Team Abs

    Round 1: Team Run goes to the end of the dog park and back while Team Abs does WWII sit-ups. Switch teams
    Round 2: Same pattern, Mudslide calls Mountain Climbers
    Round 3: Heels to Heaven (Fergie)
    Round 4: LBC’s (Steamer)

    Mosey to back of the baseball field for Murder Gorillas – made our way across the hill to the fence. Finished up with 50 Gorilla humpers

    Exercise Three: Self-Dora
    *Managed to work in an EF Hutton reference as he did this at the Crossing the other week
    100 Merkins – run to the end of the trail and back after every 25
    200 Jump Squats – run after each set of 50
    300 Flutter Kicks

    Back the Flag for Numbers/Names/Announcements/Prayer Requests

    YHC took us out

    Final Thoughts: What a great morning! The PAX were looking strong and mumblechatter was abundant. It was an honor to welcome Dauber into the group. He is the women’s basketball coach at U of R……..and from Minnesota. Have to admit, I had no idea who Dauber was, but the name stuck. Keep posting. The Tarrington Posse was representing today. Also was cool to have Fergie at this AO for the first time. I heard that Boberry and Rubble may be on the Q sheet in the near future – very impressive. YHC had to dig deep on this one after Mudslide’s Morning Wood extravaganza

    SYITG

  • Follow the trail of sweat

    The park today decided to not open the gates till after 7, which for us plus other who were getting there early for dog park and other activities was annoying. 8 of us braved the humidity(decided to make its return big time) come out for a Mudslide Q. It’s been a little time since I led but in my mind, had it planned what’s to come…

    Over to the secondary basketball court for the WARMARAMMA (SSHs, Dead Man Hands, Ukrainian Soldiers, Michael Phelps, Merkins, LBCs, a little more stretching). It was time to take off on the adventure…

    First part, mini Dora (20 pull ups, 50 2-count flutters sitting on a bench, 75 calf raises) with the runner to the gate and back. A nice little warm up that was quick onto the next part.

    A Mudslide Q usually has a regular Dora so guess what was next. Today did a little tweaking to it the usual 100 Merkins, 200 squats, 300 cross over mountain climbers(right leg to left, left to right). The lap around: side shuffles to the post, switch directions, on the way back Bernie to the start. Oyster enjoyed the shuffles, worked on his pickleball game.

    Venture over to short part of the park for a 4 corners(straight up). 10 V-ups, 20 jump squats, 30 SSHs, 40 arm circles(a little voice was wanting those) After that, mosey to where we started for some 11s(ball dippers and monkey humpers). Once completed, a ring of fire then ended it with a little broga to close things out.

    Numbers, names announcements and prayer led by YHC to close the day out.

    Two things: I promised no burpees and came thru, also with Pepe he is just starting out so I wanted to not kill him plus make sure that he did not merlot(he didn’t). Overall not a bad day I wished the gates were open, that made things irritating cause we promised them we would not park near the farmer’s market today we had no other choice. Hopefully they get the situation taken care of a lot of people out today walking doing their thing plus with the sun rising after 6am, open the gates. A lot of events upcoming check Slack for details, from what I see on the schedule, a lot of shoes for those who want to Q next week both Rock and Roll and Goyne park look open. I am on one thing right now, the head of F3 was recently on the head of Spartan’s podcast and mentioned a free race. I am trying to get that or any help to get those who want to do the Super or Sprint in September the only thing if we get the free coffee is have to pay for the parking and other small fees(about $30 total). Anyone have an interest, let me know if they reach out asking how many want to give it a shot. I can let them know. See you next time!!

  • Surely, Someone Will Show for The Main Event

    ONE Pax posted at The Clinic, Rock and Roll version, with full servings of all three S’s of The Clinic: solo, steamy, sweaty. Temperatures remained 70 and sunny. According to the two 8-year olds playing full court hoops with 8 guys in their 40s/50s, the following might have happened.

    Mosey to the edge of the parking lot for the COP.

    YHC was fully stretched, so quick round of SSHs, squats, and other minor exercises to get the blood flowing.

    Going solo, YHC opted for a decent run (YHC’s version of “decent”). YHC estimates 5 miles. Initial route was back to the asphalt trails, then left onto a dirt track that ended at a closed bridge (purple ball trail?). From there, take a dirt track along the lake. YHC must have been the first runner/walker of the day based on the number and intensity of spider webs. Eventually, the track intersects one of the asphalt trails. Keep to the left, eventually passing a super cool archery course. Who knew? Continue past picnic areas, beach volleyball, and onto the pickleball / tennis area. Continue around the entire loop back to the flag. Check the time, and then do most of that again. Say hello to the nice folks walking (unbelievable numbers of people use the walking loop), avoid the aggressive dogs, and inhale the second hand marijuana smoke of a very nice man with two pit bulls and some sweet dreads. All in a morning run.

    Back to the shovel flag, and a few minutes to spare for more stretching and some standard F3 classic exercises to round out the hour.

    Number, name, and YHC took himself out.

    NMS, Round 3: another AO left unguarded, this time it was Rock and Roll. With a new Q. Who is a first-time PAX at the AO. And, with that, the right to Q anytime YHC shows up going forward has been invoked in perpetuity. It’s been 7 years since this happened. But, never 3 times in one day. YHC basically owns SOJ now.

    Even Omar / Renaissance was not around.

    That said, the walkers in the park are super nice. They do, however, look at you with a crooked eye when you run the main road / loop counter-clockwise. People who smoke in church don’t draw those types of stares. I guess YHC is not in Kansas anymore.

    And, it’s fair to say that Fart Sacking F3 and just attending the Latino Market is fully encouraged. That’s an AO YHC will be back for.

    UpChuck spits the bit.

  • Presumed Sweatiness

    8 of SOJ’s finest gathered for the latest round of Rock N Roll. The following is a brief summary for your viewing pleasure:

    Mosey to the big parking lot for Warm Up:
    SSH’s, Ski Jumps, Windshield Wipers, Ukrainian Soldiers, Arm Circles, Hand Release Merkins, Shoulder Taps, Freddy Mercury’s, Alabama Prom Dates

    Across the parking lot: Mario Jumps, Butt Kicks, Bernie Mummy’s, Karoake, Broad Jumps, No cheat Broad Jumps

    To the hill for Exercise One:

    10 rounds of hill repeats with Mountain Climbers at the bottom. Start with 1, work our way up to 10.

    Mosey down the paved trail to the Pavilion for a DORA:
    75 HR Merkins, 150 dips, 300 Flutter Kicks (2 ct). Runner to the stump and back

    Mosey further down the trail for Exercise Three:

    Off Road Indigenous People’s Bear Crawl with squats in the back.

    Mosey to The Half Pipe for Exercise Four:

    Super Crabs down the hill, reverse Crab walk back up.

    Mosey back to the Pavilion for 50 LBC’s to gather the PAX

    Back to the Flag

    Circle up and name the man to your left: 5 merkin penalty for any misses.

    Monkey Humper Burnout to finish things out.

    Numbers/Names/Announcements/Prayer Request

    YHC took us out

    Final Thoughts:

    Strong work by the PAX today! Great seeing Lurch back out and getting after it. We had some strong mumblechatter today including OC’s humorous summation of a Jake Gyllenhaall show. Also talk of Crab People?? Lots of ladies out on the trails today who appeared impressed with our exercises and physiques. Overall, a good time was had by all.

  • Rebel asks “Why?”

    14 of the baddest brothers of F3. Ready to conquer the day! We got 37 pieces of Flair. No Frisbees, No 1am, 2am, 3am, 4am or 5am start times. It’s 0700 and the Ghost Flag must be sleepin. Let’s go!

    Warmarama: Mosey 2 laps around both parking lots.

    The Thang: A piece of the CSAUP YHC completed in Florida for the 4th of July. Let’s Go!!
    100 Merkins
    100 LBC
    100 Moroccan Night Clubs
    100 Squats
    100 Mtn. Climbers
    100 Plank Jacks
    100 Lunges
    100 Overhead Claps
    100 Dips
    100 Flutter Kicks
    100 Toe Taps
    100 American Hammers
    100 Shoulder Taps
    100 High Knees
    100 SSH
    2 Laps around both Parking Lots
    ** Some of the PAX did straight 100 of each. Some did 4 rounds of 25each. Some did whatever version was needed to complete 100 of each exercise. Well done boys!

    Ring of Fire x10: Merkins, Steven Seagal (ChuckNorris with gloves on), Wide Grips Merkins, Hand Release Merkins, Merkins, Shawn Watson, Merkins, Wide Merkins, Merkins, Hand Release Merkins, Merkins, Merkins, Chuck Norris, Wide Grip Merkins

    Mary x10: LBC, Freddy Mercuries, American Hammers, Flutter Kicks, WWII, Heals to Heaven, Box Cutters, Rosalita’s, Flutter Kicks, LBC, American Hammers, WWII, 6inches

    BTTF:
    Namerama:Numberama:
    Announcements:
    Home Grown 1/2 – August 3rd – Robious Landing.
    Ultimate Frisbee Tournament – August 6th at No Toll 6am (See slack for sign ups)
    Pickleball Tournament – August 17th – Forest Hill Park 6am
    Float the James — August 11 – see slack or reach out to Meatball

    NMS: Not a whole lot of Mummble chatter this morning. But Rebel did ask why after seeing the list of 100 exercises. Maybe not a full on CSAUP but I agree it was Completely Stupid and Utterly Pointless but Rebel and the rest of us got it done! Glad to meet Kingpin, who traveled down range from Amelia this morning. Well done today boys. What was missing today: The CSAUP in Florida included a 100 yard no cheat Bear Crawl and 76 Burpees. For time we had to exclude that, maybe next time.

    Oyster

  • What’s that Spell?

    7 HIM decided to embrace the suck and post for a House Party Q. Here’s what went down. Mosey to the basketball court for a warm up with arm circles, Don Quixote’s, dead man hangs, Ukrainian soldiers, WWII’s and merkins all in cadence.

    Mosey to the large parking lot for 4 corners, House Party edition. Exercises were as follows

    H – 20,15,10,5 – Hand release merkins

    O – 5 the Opus at each corner

    U – circle up for 10 Ukrainian soldiers in cadence, followed by a round of Up Downs

    S – 15 Scrunchy frogs at each corner

    E – Elevens which consisted of WWII’s and Jump squats

    P – 15 Plank jacks at each corner

    A – 20 single count American hammers at each corner

    R – 2 rounds of Ring of Fire. Round 1 – 10 jump squats while the pax does monkey humpers, Round 2 – 5 burpees while the pax does SSH’s.

    T – 10 Tempo merkins at each corner

    Y – YHC didnt have an exercise for Y but Meatball reluctantly suggested Yurpees. After a demonstration, YHC decided we’ll just do regular burpYs, So we did 6 at each corner.

    Back to the Flag for some Mary which consisted of obliques, LBC’s, flutters, WWII’s and Rosalitas.

    Numbers, Names, YHC took us out.

    See Slack for info on the float, the Home Grown Half, and all upcoming events in RVA.

    Congrats to Rodeo Clown on the new position and prayers for continued success on the job.

    YHC thought we would get a break in the rain but turns out that was not the case. We had a pretty steady downpour for the entire workout. YHC is glad this group decided to embrace the suck and get after it this morning. Thanks for letting me lead.

    House Party