A dozen gluttons for gloom glory greeted the warm Spring sunrise with an hour of the best beatdown badassery this side of the James. A tribute to their Q’s pending intrepid voyage, the PAX pushed beyond the pain and stomped the sixty minute sweatfest, much to the amazement of all Rockwood onlookers. As follows: The THANG: WARMERAMA: Mosey to the BBall Court and circle up Welcome & Disclaimer Variable IC Reps to get the muscles warm top to bottom Review of the F3 Credo & Core Principals COP #1: Line up for Indigenous People’s Run to the Tennis Courts, last…

10 redwoods of the Southside met in a park on a cool Saturday morning for the finest beatdown Rosie could come up with on the fly. According to the many confused walkers in the park, this is what happened. Mosey to the bball court for a randorama warmup that had the PAX trying to figure out the significance of the counts, hint, there was none. YHC was just tired of 10 or 20 of everything so why not mix in a 9 or 18 here and there. Burpees thrown into the warmup just for added fun. Mosey to the parking…

We started with 4 PAX on a chilly, but clear morning. It was nice to have it light out for the start. We could even here some pickle ball being played in the distance. We made our way to the basketball court for warmup. 15 SSH IC 10 Don quyotes IC 10 Ukrainian soldiers IC 10 Imperial walkers IC Hollow hold with arm circles 7 count then reverse and repeat 10 snow angels IC (i just started doing these, they are tougher than they sound) keep shoulder blades and legs off the ground. 5 merkins Indian run to the west…

15 warriors set out on a 5k journey with a variety of Sh*t in between. After a smooth bone crackling stretch job, mountain climbers and flutter kicks, we slid down to the monkey bars for some in-cadence pull-ups that only the strongest stayed in form. Along the 5k were random stops of intensity with merkins, diamond merkins, leg throws, flutter kicks, arm circles, apple pickers and more, all in count and in sync. Along the way we ran into Hector, a double respect FNG who almost passed out after a few minutes but refused to give up, showing good F3…

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…

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…