Thursday, February 9
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Rock N Roll

Rockwood Park

After a 1.4 mile run which is helping to keep myself accountable for the February challenge, I had a couple of minutes to recover. Then it was time to go. The main key for today: keep everybody warm and moving. I did not want to have the muscles get cold, keep them warm and let the heat build up. The warm-up: SSH, Helicopters, Don Quixote, Arm Circles, Copperhead squats, Merkins, LBCs and Flutter kicks. You wanted away to get going and warm up: start out w/ 11s(WW2s and burpees) get that heart rate going especially burpees in this weather(yes I…

13 Rock and Rollers (2 FNGs!) came out for another cool morning beat down. If they were hoping for less running after the Frozen triangle last week, they would be disappointed. WarmaramaSSH IC x20Don quyotes IC x10Imperial walkers IC x10Hollow hold while doing arm circles ICSwitch direction at 10Add in and outs at 15Continue to 25Merkins IC x10 One person does broad jumps and Bernie Sanders back.The other jumps a line in the parking lot Mosey to the “this ain’t no picnic ” pavilion Team up in 3s1 person does Spiderman merkins at the pavilion while the other runs to…

9 SOJ HIM’s took Rockwood Park to another level, with DTH co-opting two more Q’s into the mix tape of beatdown glory, as follows: The THANG: WARMERAMA: Mosey over to the Court and circle up Welcome & Disclaimer Variable IC Reps to get the muscles warm top to bottom COP #1: Mosey to the dog park and toss the Q to HOUSE PARTY! HP moseyed the PAX to the end of the Dog Park and circled up for x10 Ukranian Soldiers IC HP led the PAX slowly progressing the length of the Dog Park with escalating WWII ‘s for each…

In the back of my mind….I knew the day would come to get out there, knock a Q out and now that I have one under my belt, I want to do more. Here’s the breakdown of today and if you missed it and wanted to come(don’t worry, another opportunity will happen soon). Started out with the warm-up: 20 SSH, 10 Don Quixotes, Imperial Walkers, Ukrainian Soldiers, Cherry Pickers, then to the ground for Merkins, LBCs, and ending with some Alabama Prom Dates. A little mosey over to one of the many lots and it was truly time to get…

The frozen tundra of SOJ’s Rockwood Park challenged 6 HIM’s to survive 60 minutes of seven degrees and gloomy, with a windchill, in shorts. With the festive cheer of their Q’s jungle bells and nonstop movement, here’s how these ice-hardened men of valor conquered the morning: The THANG: WARMERAMA: Slaughter start with a stretch of Bearpees down the parking lot to the Basketball Court COP #1: Circle up on the BBall Court Welcome & Disclaimer Usual Warm-up exercises IC, with a low side shuffle around circle between sets MUDSLIDE joined us double-dipping from a Dogpile that ended early COP #2: …

It always nice to roll up to an AO to meet some PAX that you haven’t seen in a while or that you have never met. 7 frozen, but dry and moving warriors arrived ready for battle or for whatever YHC had in store for them. Mosey to the parking lot by the baseball concession stand for COP DQ’s, Deadman Hangs, Helicopters, Apple Bottom Poppers, LBC’s, Sugar Sticks Move to corner and get the frisbees out Lay frisbees out in each parking space at the top side of the lot. Each HIM will start in a different space completing 20…

18 warriors rose to greet the dawn of a new day. According to legend and Twitter’s Trust and Safety Review Board it went a little something like this. COP: 40 SSH, 30 HRM, 20 FC, 20 LBC, 20 AHAC, 1 Arm Circle and that was too many. Exercise #1: 5 Rounds 10 EZ Burpee (burpee + Lt. Dan) + short run to pavilion and back. Exercise #2: 5 Rounds 20 Super Sit Up (combo of WW2 + scissor kick + Don Quiote) + short run Exercise #3: 5 Rounds 10 Kracken Burpee (burpee + 3 hand release merkins) + short…

5 bootcampers and 1 rucker made it to R&R for some wet and wonderful fresh air according to the squirrels this is what happened. mosey to the first covered picnic area for COP DQ’s, Deadman Hangs, Helicopters, Imperial Walkers, American Hammers, LBC’s Stay under cover and start with 25 Incline merkins then 25 dips on the benches, 20 IM’s – 20 Dips, 15 IM’s-15 Dips, 10 IM’s-10 Dips, 5 IM’s-5 Dips Mosey down the road to the next parking lot Lunge 1/3rd of the way down the length, Deep squat box jumps 1/3rd, Backwards lunge the last 3rd – Reverso…

9 strong at Rock N Roll this morning, including another victim of Florence’s game day recruiting efforts. A brief summary for your viewing pleasure:Mosey to the tennis court for Warmarama:Side Straddle Hops, Mummy Kicks, Helicopters, Apple Bottom Poppers, Hillbillies, Alabama Prom Dates.AND Super Mario Jumps, Karoake x 2, Lunge Walks, Bernie Sanders, Forward Straddle Hops, Appalachian Lunge Walks – all across the tennis courts.Exercise One: Four Corners (Prostitute) – all Merkins10 x Diamond Merkins20 x Hand Release Merkins30 x Merkins40 x Werkins According to Ponch’s calculations: 300 total. Felt like more! Exercise Two: Running Ab tour. PAX ran one of…

6 regulars and 1 FNG gathered for a chilly start to the day at R&R and at 7:00 YHC had to start moving before my feet stuck to the cold ground. Mosey around to the back parking lot for COP and brief explanation to our FNG the core principles and tell him he can’t sue anyone if he gets hurt Mosey to the large circle that goes around the park for an increasing / decreasing jog around. First stop 20 WWII’s, second stop 20 WWII’s – 30 American Hammers, third stop 20 WWII’s – 30 American Hammers – 40 Jump…

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