5 of us today for the latest edition of Rock N Roll. Here’s what happened : Mosey to basketball court F3 Mission Statement Warmarama : 20 SSH IC, 10 IW’s IC, 10 Ukrainian Soldiers IC, 10 Merkins IC, 10 Flutters IC THE THANG : 4 rounds of Broad Jumps from sideline to sideline BLIMPS with Navy Seal Burpees for the “B” (Navy Seal Burpee includes a Mountain Climber on each leg at the bottom, then a Merkin, then jump up) : 5 Burpees, 10 Lunges DOUBLE COUNT, 15 IW’s DOUBLE COUNT, 20 Merkins, 25 Plank Jax, 30 squats 30 Flutters…

10 SOJ studs, including two FNG’s and one repatriated missionary, stepped up the beatdown game with a DTH homecoming celebration. Here’s how the PAX recalled what a real bootcamp feels like: The THANG: WARMERAMA: Mosey onto the BBall Court and circle up F3 Welcome, Review of the Core Principles for our FNG’s, and a standard you-VS-you Disclaimer Variable IC exercises with a MUCH-appreciated early dive into 8-count reps …you’re welcome. 🙂 Warm? Let’s wreck the shoulders… COP #1: Mosey to the next BBall court 4-CORNER SHOULDERAMA x10 Diamond Merkins x20 No Cheat Merkins x30 Werkins x40 CDD’s Bear Crawl between…

Well, leading the Q 2 Saturdays in a row(wait what) after today though it will be a little time before I lead another one. A good group of 9 came out on a slightly humid Saturday morning(today is the Monument Ave 10k) so the numbers will be a little lower. After I finished Morning Wood, needed to drop something off(a sign of there’s mayhem and chaos coming) Started off with the usual Warmaramma(SSH, LBCs, American Hammers, Flutter Kicks, then back up for Imperial Walkers, Ukrainian Soldiers, and Copperhead Squats). After the completion, took a little more time to stretch out…

Wow…I have been with big Qs, but this morning with 15(16 at the end), it felt like the number was higher. The warmer weather bringing everyone out(humid that thick air you can feel). After the ruck, the game plan was simple: good, steady flow plus stay moving. Warmaramma: with it being warmer went a little different today(SSH, Helicopters, Don Quixote, Cherry Pickers, Imperial Walkers, Copperhead squats, LBCs) then took it over to the baseline for a little more warm up to get mobile and hit the lower half(suicides plus adding rounds of squats, flutter kicks, and lunges). Then it was…

10 Rockstars assembled to celebrate YHC’s birthday a day early. Here’s what the walkers of Rockwood Park observed : Mosey to basketball court Warmarama : 20 SSH IC, 10 IW IC, 10 Ukrainian Soldiers IC THE THANG : 33 Burpees 33 Flutter Kicks In Cadence 33 Broad Jumps Mosey to parking lot behind playground 33 Merkins 33 Freddie Mercuries DOUBLE COUNT 33 Squat Jumps Mosey to parking lot by forest trail side entrance 33 HRM’s 33 Leg Lifts 33 Lunges DOUBLE COUNT Mosey to forest trail exercise station 33 Pull Ups (break them into whatever # of sets you need)…

14 Hard chargers (including an FNG) met at Rockwood Park to test their limits and do the Merkin wave. Mosey to the Basketball court. The Warm-Up:Side Straddle-Hops, Ukrainian Soldiers, Don Quixotes, Imperial Soldiers, Cherry Pickers, Super Mario Jumps, Karaoke. THE MERKIN WAVE! What is a Merkin wave? Good question; here goes my best: It starts with the group getting into a circle and setting up in a good Merkin position. Starting from the down position of the Merkin, with your chest 1 to 2 inches off the ground, the First Hard Charger pushes up, and holds the position, and the…

14 HIM’s showed up to Rock N Roll for a House Party Q. Here’s how it went down. Mosey to the basketball court for COP which included SSH, imperial walkers, Don Quixotes, and flutter kicks. Before each exercise we did 3 burpees OYO. While at the bball courts we moved to the baseline for suicides. The suicides’ included going down and back the traditional way, lunge walking, bear crawling, and broad jumping while stopping at each point to do an exercise. Indigenous peoples run to the hill for a triple check which included mountain climbers, squats and the runner running…

9 Mortals were invited to the Mortal Kombat Tournament in Outworld. Here’s what Shang Tsung witnessed from his seat of judgement : Mosey to basketball court. Definition of 3 F’s, 5 Core Principles and Mission Statement. Emphasize YHC isn’t a Personal Trainer and to push yourself, dont hurt yourself. Modify as needed. Initiate soundtrack from 3 iconic Fighting Video Games on the speaker (Street Fighter, Mortal Kombat, Killer Instinct) Slaughter Starter 100 SSH IC Merkin Jax – Done in a 1:4 ratio : 1 merkin, 4 plank jax, 2 merkins, 8 plank jax, up to 5/20 and all the way back down …

An enthusiastic group of 10 at Rock N Roll this morning, including 2 FNG’s! Post workout polling indicated that a good time was had by all. Here is a brief summary for your viewing pleasure. To the basketball courts for Warm-Up (extended version):SSH’s Ukranian Soldiers, Bruce Lee Punches, Wilson’s Wife, HR Merkins, LBC’s, Alabama Prom Dates, Dead Man Hang. Across the Court: Lunge Walks, Lt. Dans, Broad Jumps, Hero Broad Jumps, Appalachian Lunge Walks, Jumping Herpees, Forward Straddle Hops, Mummy Kicks, Mummy Bernies, Butt Kicks, High Knees. I may have missed a fewExercise One: Indigenous People’s run. Man in the…