9 Rockstars including an FNG (Kegger) partied hardcore backstage at Rock N Roll. The groupies of Rockwood Park observed this debauchery :
Mosey to basketball court
Definition of F3, 5 Core Principles and Disclaimers
Warmarama : 10 SSH IC, 10 Ukrainian Soldiers IC, 10 Don Q’s IC, 10 Cherry Pickers IC, 10 Imperial Walkers IC, 10 Merkins IC, 10 SSH IC
Mosey to tennis courts then turn around once you realize tennis players are already playing on the court
Mosey back to basketball parking lot then do 50 dips on wood railing
Mosey to playground : Indigenous curb crawl to the right around perimeter while runner goes to do 5 pull ups. Reverso, rinse and repeat
Mosey to parking lot behind playground
Triple Check : Runner runs to opposite end of parking lot, Partner 2 does merkins, Partner 3 does Big Boi Sit Ups
Mosey down the stairs in between baseball fields
Triple Check : Runner runs up the stairs, across the deck and back down the stairs, Partner 2 does dips, Partner 3 does LBC’s
At the bottom of the grass hill, perform 1 set of an animal movement up the hill to the top. We did : front facing crab walk, backwards crab walk, Seal walk (YHC botched this the 1st time so we did army crawl), Seal walk (imagine your hands are flippers and you’re dragging your feet), Murder Gorillas facing right, Murder Gorillas facing left, Crawl Bear, Bear Crawl, Kangaroo Hop (broad jump) up the stairs, Homo Sapiens sprint up the stairs
Mosey to huge parking lot that connects with smaller parking lot. Do a 4 Corners using both parking lots combined : 1st corner was 25 merkins, 2nd corner was 25 jump squats, 3rd corner was American Hammers DOUBLE COUNT, 4th corner was SSH
Mosey to far side of the park and continue down hidden side entrance to the forest paved trail. Stop at the workout station.
Partner Up for 1 minute intervals of the following, rotating between each station : Sit Ups, Incline Merkins, Leg Extensions on bench, Pull Ups
Mosey BTTF but stop about 60 yards from the Flag to lunge walk the rest of the way there
1 minute of Flutter Kicks
DONE
Numbers, Names, YHC took us out after COT
Announcements : Next Sat 9/24 Convergence 7:30 am at Grid Iron and Retreat afterwards. Sat 10/29 Shawn Hogan Memorial Beer Mile at Faceplant’s.
NMMS : Welcome Kegger (Danny)! He is Tobit’s BIL and likes to hit up breweries and wineries. Great to meet Mudslide who is as hardcore as they come. No gloves and he does OCR’s on the reg. Just did one last weekend. He also said to let him know if any Richmond PAX want to do Tough Mudder or Rugged Maniac coming up (looking at you Nancy). Today was a fun one. Explored a lot of the park.
