Thursday, September 23
Always 70 and Sunny
Always 70 and Sunny

And the Cradle Will Rock


High humidity and 100’s of senior citizen walkers welcomed 4 PAX to the latest edition of Rock N Roll. We were all eager to put in some work and explore the grounds of this new F3RVA outpost. Here is a brief summary for your viewing pleasure:

Mosey to the large parking lot for warmups consisting of:
Walking Russian Soldiers, Walking Helicopters, Walking Arm Circles, Walking Drunken Hillbillies, Lunges, LBC’s, Dead Man Hang.

Mosey to the baseball field for exercise one:
10 rounds of Burpees w/approximately 30 seconds rest in between. PAX either did 7 or 8 per round, dependent on age. Offshore recommended Van Halen Burpees for the final round, which was an added challenge.

Mosey to the Nature Center area for Exercise Two:

All together Triple Check with Pole Smokers (20 count), Murder Gorillas across the face of the hill, run to the Nature Center and back.

Back to the Flag for Numbers/Names/Announcements

YHC took us out.

Final thoughts:

If you haven’t had a chance to check out Rock N Roll, I would highly recommend it. Park is huge with many different areas to utilize. No diddlers in sight!

Shout out to Florence for getting this thing organized.

Very impressed with Nike this morning – dude was pushing himself and showed a lot of determination. Keep posting!

To tie everything together on the backblast, I was trying to think of a Van Halen song with the word “rock” in it. I am sure there are many others. Feel free to discuss amongst yourselves and/or comment below.


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  1. Great Q Chaplain! I had my months mixed up. Shang-Chi comes out *September* 3. When it gets closer I’ll put a message out on Slack 2nd F channel. Those burpees and murder gorillas were no joke!!

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