16 Vatos jammed out to the greatest hits of Tupac, Biggie, T.I. and DMX. Here’s what the potential FNG’s walking around Rockwood Park witnessed : Mosey to far basketball court F3 Disclaimers Warmarama : 20 SSH IC, 15 Ukrainian Soldiers IC, 15 IW’s IC, 10 Merkins IC THE THANG : Mosey to concession stand Triple Check : Wall Sits (shoulder blades touching wall only, no lower back), Dips, Timer runs down the stairs then up the other stairs Mosey to big boy parking lot Quarter Pounder : sprint 25 yards and do 25 merkins then Bernie Sanders back to start.…

It started with 10 but during the warmarama we picked up an FNG and then soon after, El Chapin. Mosey to the back lot for some SSHs, DQs, helicopters, mirkins, LBCs, copperhead squats, among other things. 4 corners lady of the night with 10 WW2s, 20 mirkins, 30 jump squats, 40 monkey humpers. Top the stairs triple check with wall sits, dips, timer runs down the stairs then back up the other side. Some light hill work with slope style 11s. 10 squats up top, 1 hand-release mirkin at the bottom. A little over halfway in and we were all…

16 sweat-loving studs including a French foreign exchange FNG all embraced the suck with another rough ride on the DTH pain train. Here’s what happens when they Q is open to suggestions: The THANG: WARMERAMA: Mosey to the Bball Court and circle up Welcome & Disclaimer Variable IC Reps to get the muscles warm top to bottom, and yes some 8-count’s were implemented with scientific precision COP #1: FRESH PRINCE’S FRESH ELEVENS: Complete 11’s on the bball court with a suicide between rep sets NoCheat Mericans 10–>1 Jump Squats 1–>10 Plankorama for the Six COP #2: Mosey to the Tennis…

In actuality, tomorrow is the official birthday(52) yet today was 70, sunny and humid so getting the Q in today makes more sense. A ready to go group of 10 was waiting to see what I had in store for them. A little jaunt to the basketball court(I am sensing a Saturday where we need to do some knockouts and other bball activity) to start the WARMARAMMA: SSH, Imperial Walkers, Helicopters, Don Quixotes, Cherry Pickers, Ukrainian Soldiers(i have been not spelling that correctly for a while), Merkins and LBCs to start out. After that a little suicide not like last…

13 Nineties Movie Fanatics and Techno Ravers hit the pavement of Rockwood Park to celebrate House Party turning 41 yesterday. Here’s what the Richmond Beekeeper’s Association witnessed before their annual Rockwood Park festival : Mosey to basketball court Definition of 3 F’s, Core Principles and Mission Statement Turn on the original House Party soundtrack Warmarama : 20 SSH IC, 15 Ukrainian Soldiers IC, 15 IW’s IC, 10 Merkins IC Suicides with Different Movements to the foul line, half court, opposite foul line, opposite end line and back : 1st Suicide Set – Broad Jumps 2nd Suicide Set – Front Facing…

10 PAX came out to R’n’R to see if Heist would merlot after some bourbon fueled Cheer with the Rountree crew.  Sadly none of rest made it, not even a little late. Fudd scoffs. Welcome with 5 burpees  mosey to parking lot COP – F3 Mission. Disclaimer. All exercises IC: 25x SSH, 10x Don Quixote, 10x IW, 15x Ukrainian Soldier, 10x monkey humper, 10x Gorilla Humper, 10x full squats. 20x Merican, 10x wide arm, 10x Shoulder taps, 10x Shazzam, 20x WW2, 40x multi legged LBC, 10x Flutter Kicks, 10x Hello Dolly, 10x Rosalita,10x Alabama Prom Dates,  Kims and Lisas. 21min…

It was 4 of us starting out at the latest edition of Rockwood Park’s Rock n Roll. Beautiful morning for a birthday Que. By the time it was over with, I don’t think any of the PAX will forget how old I am any time soon. We started out moseying over to the parking lot on the other side of the playground and a black ?‍⬛ crossed the road right in front of us. Not that it was going to stop us. Here’s what went down. Circled up for the usual intro and warmup Various exercises performed In Cadence SSH,…

The magnetic appeal of riding the DTH pain train gathered the masses at Rockwood Park including two more FNG’s headlocked from YHC’s Peds practice. Truly sunny and 70, and narrowly dodging a slippery used condom, here follows the ground and pound endured by these warriors: The THANG: WARMERAMA: Circle up on the basketball court Welcome & Disclaimer Variable IC Reps to get the muscles warm top to bottom BRING SALLY UP – Merkins for every Up/Down, otherwise plank jacks for duration of the 3:24 song (total x30 merkins) COP #1: Mosey over to the playground TRIPLE CHECK: P1 – Dirty…

10 strong at Rock N Roll this morning, including an FNG! Here is a brief summary for your viewing pleasure:Mosey to the tennis courts for Warm-UpSide Straddle Hops, Ukranian Soldiers, Helicopters, Cherry Pickers, Alabama Prom Dates, Freddie Mercuries, Hand Release Merkins AND High Knees, Butt Kicks, Karaoke all across the courtsExercise One: Tennis Court PerimeterRound one: Mississippi Side Lunges, Lunge Walk, MSL’s, Lunge Walk Round two: Broad Jump, Forward Straddle Hops, Broad Jump, Forward Straddle Hops.Round three: Bernie Sanders, Big Rig Jig, Bernie, Big Rig JigRound Four (cool down): Raise the Roofs, Walking Arm Circles, Raise the Roofs, Walking Arm…

A group of 9 came out this morning. This is probably the first morning you could feel the humidity. We haven’t seen anything yet, wait about a month then mornings where it’s in the 70s with 90% humidity. For myself, I am usually awake and at the park earlier for a ruck but fell back asleep for a bit(with one of my cats laying beside me). The sign of I needed a little more rest. Started off with a good warm-up with a little wrinkle added, SSH, Helicopters, Don Quixotes, Imperial Walkers, Merkins and LBCs. Then headed over to the…