Rock N Roll

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Rockwood Park

And the Cradle Will Rock

By Chaplain on July 26, 2021

When: 07/26/21
QIC: Chaplain
The PAX: Nike, Offshore, Florence, Chaplain

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.…

We Built This City on Rock N Roll

By Florence on July 19, 2021

When: 07/19/21
QIC: Florence
The PAX: TryHard, Doozy, FNG Nike, Snuff, Tobit, Boberry, Mudface, Splinter, Florence

9 PAX showed up for the inaugural launch of Rock N Roll to be welcomed by more running and jumping than was expected…sorry not sorry…. Warmarama : SSH in cadence x 10 Don Q’s in cadence x 10 Russian Soldiers in cadence x 10 Cherry Pickers in cadence x 10 Merkins in cadence x 10 The THANG : Long Mosey to the Nature Center then take a left down the paved trail through the woods. Stop at first workout station then partner up. 1 minute interval training at each station with your partner with the following exercises : At sit…

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