Friday, April 26
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny
»Posts Tagged "Rock N Roll"

Browsing: Rock N Roll

Rockwood Park

Prediction for today…. PAIN!!

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By on Richmond, VA
  • When: 04/20/24
  • QIC: Mudslide
  • The PAX: Florence, Wet Bandit, Purple Rain, Chaplain, Melville, Posh, Deep Dish, Dick Tracy (FNG), Broadway, Pierogi, Rodeo Clown, Hardywood, Mudslide

Today… I wanted to try something different. Mini station with burpees at some of them, plus for a few carrying a bucket with either sand or gravel(or a sandbag varied in weight) to each one then return. Upon the return there’s a list of 8 different exercises at 100 reps each(choose 1). 13(including 1 FNG) braved what may be one of the rate times that it was quiet. Started with a WARMARAMMA: SSHs, Imperial Walkers, Ukrainian Soldiers, Arm Circles each direction, Cherry Pickers, Merkins and something new I don’t have a name for it I will call it the Alabama…

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Gonna Make You Sweat

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By on Richmond, VA
  • When: 04/13/24
  • QIC: DTH
  • The PAX: Wet Bandit, Deep Dish, Melville, Tony Twist, Mudslide, Pierogi, Big Rig, Florence, Steamer, Six Shooter, Chaplain, Danny Kay, DTH

13 SOJ gloom bangers circled up at Rockwood and were immediately inspired and vitalized by the groovy moves of their Q shaking hips to La Bouche’s “Be My Lover” – YES, it’s back to the 90’s night club for these lucky MC Hammer wannabe’s. Here’s why they kept singing “don’t hurt me”… 😎🎸🎤 The THANG:  Moseyrama lap around the lot and circle up in a grassy area for the Welcome & Disclaimer A few stretching reps IC with A-ha’s “Take Me On” WHAT IS LOVE, by Haddaway Squats to the beat Burpees for every “Don’t Hurt Me” (total of x20…

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Not Rucking Around

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By on Richmond, VA
  • When: 04/13/24
  • QIC: Swoop
  • The PAX: Heist, Purple Rain, Sable, Ponch, Swoop, State Farm,

6 men showed up to challenge themselves to ruck 10 miles this morning. Many of the world’s problems were solved as we rucked throughout Rockwood Park and North Chesterfield. More details to come on that. Thanks to the crew for the company and the conversation!

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Big Rig Dropped The Ball

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By on Richmond, VA
  • When: 04/6/24
  • QIC: Big Rig
  • The PAX: DTH, Pierogi, Mudslide, Florence, Broadway, State Farm, House Party, Rosie, Cha Cha, Hardywood, Initech, Unibrow, Chaplain, Swoop, Rodeo Clown, Melville

16 Highly Impactful Men made it out on a chilly morning at Rockwood Park. Many of whom, had just finished the morning wood Ruck. 3 of whom, had gotten a 4.5 mile run in Pre Ruck. All trying to get 1% better and getting the day started right. Mosey run from the furthest parking lot to the lot closest to the dog park. We would circle up near handicapped spots for the warmarama. SSH Ukrainian Soldiers Imperial Walkers Helicopters LBCs Boat hold w arm circles Mosey back past the flag and on to the exercise station in the woods for…

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Spring…. About time no rain

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By on Richmond, VA
  • When: 03/30/24
  • QIC: MUDSLIDE
  • The PAX: Posh, DTH, Florence, Big Rig, Purple Rain, L Woods, Pierogi, McRib, Swoop, Last Call, Broadway, Ponch, Mudslide

Well, after the deluge of rain over the past month(year really) we finally get a Saturday that felt like spring. Over the past few years though, the weather is still up and down and it will be till late April so be ready. A hard working group of 13 came out to brave another Mudslide attack(as the parents of baseball players arrived cause it’s that time again wondering what are they doing). Let’s break it all down….. Started with the WARMARAMMA (SSHs, Imperial Walkers, Ukrainian Soldiers, Cherry Pickers, Copperhead Squats, Merkins, LBCs, ending with a knee to shoulder stretch, followed…

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Melting Gomer’s Muffin

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By on Richmond, VA
  • When: 03/23/24
  • QIC: Florence
  • The PAX: Steamer, Melville, Mudslide, Broadway, Dr TryHard, Hardywood, Chaplain, Florence, Sable

9 Stallions waded through the swamps of Rockwood Park. The fish swimming around us observed the following : Mosey to basketball court F3 mission statement and core principles Warmarama : 25 SSH IC, 20 IW’s IC, 15 Ukrainian Soldiers IC, 10 Merkins IC THE THANG : Indigenous run from basketball court to side entrance to Forest trail Mosey to workout station Mini Dora : 50 Pull Ups, 100 WWII’s, 150 SSH Mosey back to nearest parking lot Front face crab walk across first parking lot Lunges across next parking lot Crawl bear across last parking lot Mosey to tennis courts…

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Crazy M’fers out there training

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By on Richmond, VA
  • When: 03/16/24
  • QIC: Mudslide
  • The PAX: State Farm, House Party, Posh, Wonder Bread, Danny Kaye, Pierogi, Purple Rain, Florence, Hermie, Chaplain, Leche, DTH, GoDaddy (FNG), Captain Insano(FNG), Mudslide

After the ruck this morning, I did not have much time for the transition to the workout. Luckily my warped mind had things where I was able to go from one to another. 15 of us asked “Mudslide, what do you have for us today”? Let’s find out…. Started out with the warm up(SSH, Arm Circles, Don Quixotes, Copperhead Squats, Merkins, LBCs, Freddie Mercury) a little lower body stretch then time to take off. I brought a couple of sandbags with us knowing that I will probably use them later. First stop: mini Dora(25/side reverse crunches, 50 jump squats, 75/side…

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She’s So Heavy

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By on Richmond, VA
  • When: 03/9/24
  • QIC: Dr Tryhard
  • The PAX: State Farm, Big Rig, Florence, Mudslide, Broadway, Steamer, Wonderbread, Chaplain, DTH

9 members of the fabled Rock&Roll band tuned their instruments for an album of pain rarely appreciated by the common palate. An additional member join the PAX today, endearingly named YOKO, bringing with her an invitation to physical transcendence. Here is how these SOJ HIM’s threw caution to the wind and cried out in one voice “I want you!” The THANG: INTRO YOKO: Circle up in front of the DTH coupon wagon where the PAX meet“Yoko”, a 75 pound full size punching bag (State Farm lunged at the opportunity to wrap his arms around her) GOAL – Yoko remains held…

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Not What I Planned For

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By on Richmond, VA
  • When: 03/2/24
  • QIC: Florence
  • The PAX: Mudslide, House Party, Big Rig, Broadway, Florence

YHC was excited to share an outstanding Q after a couple days of planning, but alas the rain called for an audible. I’ll save the original for another time but today this is what happened : Long mosey to pavilion by volleyball sandpit Disclaimers Do 1 Set AMRAP of each of the following, focusing on good form : Incline Merkins Squats WWII’s Dips Alternating Lunges LBC’s Merkins Calf Raises One Legged LBC’s Plank SSH Alternating Punches while holding Al Gore Alternating Straight Leg Kicks Wall Sits (only shoulder blades touching wall, low squat) Incline Merkins LBC’s Jump Squats Dips WWII’s…

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Creating alpha males of our species

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By on Richmond, VA
  • When: 02/24/24
  • QIC: Mudslide
  • The PAX: Deep Dish, 6 Shooter, Melville, Wet Bandit, Broadway, Chaplain, Purple Rain, House Party, Pierogi, Big Rig, Posh, Steamer, State Farm, Mudslide

Time to time…I bring out things that helps with the training. Things the group don’t get to see our work on that much but this morning, it was time. A hungry group of 14(that is what the hawk that checked yes out the entire time thought) came out and heard that something was going to happen, did not know what. For starters… There’s another group that I saw for the first time there so we moved to the lower basketball court for WARMARAMMA (SSHs, Imperial Walkers, Ukrainian Soldiers, Helicopters, Cherry, Merkins, LBCs). We also did an easy full suicide round…

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