F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Rock N Roll

Rockwood Park

YHC took the Rock N Roll Q as part of the DaVille takeover. I was also motivated to catch up on the merkin challenge. COPParking lot tracersSSHsImperial walkersDon QuixotesArm circlesCherry pickersShoulder tapsTrunk twistsHand release merkinsLBCs11smerkins and WWIIsMosey to big parking lotStarting on a parking lot line, lunge 2 spaces do a squat, lunge back 1 space do a squatRinse and repeat until end of parking lot7 of DiamondsR1 – 7x merkinsR2 – 14x flutterkicksR3 – 21x merkinsR4 – 28x SSHsMosey to pull-up bar/dip bar area2 rounds of exercise stations, with a runner being the timerNative American run back to starting…

3 regular (ly) dressed trick or treaters and 1 fully decked out in his anima costume visited RnR this morning to see what Doozy had prepared. YHC had to admit right out of the gate that there was no plan this morning, it was going to just have to come out of his sick and twisted head. Mosey to the tennis courts for COP DQ’s, Dead Man Hangs, Helicopters, Imperial Walkers, LBC’s, American Hammers To the corner for 4 corners prostitute 10 – WWII, 20 – Jump Squats, 30 – LBC’s, 40 – Calf Raises Reverso (direction) 10 – 2…

6 of SOJ’s finest at Rock N Roll on this chilly morning! We ran, we bootcamped, and most importantly; we had a great time. Here is a brief summary for your viewing pleasure. Mosey the tennis courts for Warm Up:SSH’s, Ukranian Soldiers, Cherry Pickers, Mummy Kicks, Dead Man Hang, LBC’s, Side LBC’s, Alternating Shoulder TapsAND Butt Kicks, High Knees, Karoake x2, Mario Jumps, Bernie Sanders, Lunge Walks, Broad Jumps, Striders (x4) – all across the two tennis courts Mosey to parking Lot for Exercise One:PAX ran across the three large parking lots, stopping at 4 different stations for exercises, then…

11 truth seekers posted ready for the Ponch VQ. No FNG would arrive on this beatdown cause they heard this one would not be for the faint of heart. Ready, in-Cadence GO!!!!! Merkins, Arm Circles, Flutter kicks, Merkins, Leg-lifts, apple pickers then off for a stroll around the park. Airborne Daddy gonna take a little trip, mission uncertain, destination unknown and “My Granny” came along as well. That was just round 1, by the end, we toasted to the brotherhood. Im still sore from that beatdown two days later.

Five SOJ redwoods welcomed an upstate brother and an FNG to the Rock&Roll gloom. AO was secured by Florence and Chaplain rubbing out an early one, and cool Fall weather got the PAX frisky for the DTH beatdown: The THANG: WARMERAMA: Mosey loop around the lot & circle up on the basketball courtCHUMBABURPEE – Musical warmup with ongoing SSH, broken up with a Burpee everytime they sing “I get knocked down”!F3 Welcome & DisclaimerA smattering of stretchy IC Reps to get the muscles warm top to bottom COP #1: Mosey via GRABASS back to the Woods Trail Pull-up BarsGrabass =…

……..Just another day at Rock N Roll. 7 men ignored the weather reports and quickly elevated the atmosphere to 70 degrees and sunny. Here is a brief summary for your viewing pleasure: To the basketball court for Warmarama:Ukranian Soldiers, Don Quixote’s, Helicopters, Imperial Walkers, Apple Bottom Poppers, Hand Release Merkins, Freddy Mercuries.AND Lunge walk w/Twist, Karaoke x 2, Mummy Bernies, High Knees, Butt Kicks, Lt. Dan’s, Broad Jumps, Forward Straddle Hops – all across the basketball court To the small basketball court for Exercise One: Ring Around the Toadie Frog jumps around the perimeter of the court – finished 2…

9 Rockstars including an FNG (Kegger) partied hardcore backstage at Rock N Roll. The groupies of Rockwood Park observed this debauchery : Mosey to basketball court Definition of F3, 5 Core Principles and Disclaimers Warmarama : 10 SSH IC, 10 Ukrainian Soldiers IC, 10 Don Q’s IC, 10 Cherry Pickers IC, 10 Imperial Walkers IC, 10 Merkins IC, 10 SSH IC Mosey to tennis courts then turn around once you realize tennis players are already playing on the court Mosey back to basketball parking lot then do 50 dips on wood railing Mosey to playground : Indigenous curb crawl to…

Eight faithful HIM’s chose Rocking out over sleeping in, and posted for a sunny and seventy beatdown delivered by yours truly. Keeping in form with Park rules, there were no merkins harmed in the making of this beatdown. The THANG: WARMERAMA: Moseyrama around the lot and circle up on the basketball courtWelcome & DisclaimerVariable IC Reps to get the muscles warm top to bottom COP #1: Indigenous Mosey to the far parking lotSIX-PACK OF DIAMONDS: (6 Rounds each with a different exercise, and each round’s reps completed at each of the diamond’s 4 corners)Round 1: x6 Kimchi TwistsRound 2: x12…

The newly named Fonzie (Miles) made his debut at the Wood. Gave him an overview of the group and what to expect during the workout. Finished the paved nature trail, then back to the flag. It was great catching up!

There was energy in the air at Rock N Roll today. 2 FNG’s plus our resident motivators (Hardywood and Mickey) made for a memorable affair. A brief summary for your viewing pleasure:Mosey to tennis court for Warmarama:Ukrainian Soldiers, Imperial Walker, Mummy Kicks, Squatting Bruce Lee Punches, Monkey Love Makers, HR Merkins, Alabama Prom Dates, Across the court: Mario Jumps, High Knees, Bernie Sanders, Side Shuffles. Exercise One: Each PAX calls an ab exercise then runs around the tennis court with Kettle Bell doing Around the Worlds. PAX performs ab exercise until they return: LBC’s, WWII’s, Flutter Kicks, Peter Parkers, American…

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