……..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…

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…

Seven samurai gathered to do battle. Joining the fold after a long hiatus – Heartburn’s triumphant return. Alongside FNG Mudslide, we entered the fray. Mosey to the back lot for warmups: SSHs, DQs, copperhead squats, slow mirkins, LBCs, rosalita dips, plus some other stuff. Mosey to the baseball fields where we immediately rolled around in the wet grass for a triple check: timer box jumps up and around the stairs, plus flutterkicks plus hand-release mirkins. Mosey to the way back lot for some parking lot bear crawl ascending mirkins, then run it back with duck walk and ascending squats. Mosey…

5 regulars joined together for what was to be a beatdown with minimal running, according to the walkers this is what actually happened Mosey to the very back parking lot for COP DQ’s, Helicopters, Imperial Walkers, Dead Man Hangs, Squats YHC brought 12 frisbees and a bucket, each frisbee and the bucket gets a parking space You choose what space you start on, do 10 of the exercise that is written on the tape run to the far sign (150 +/- yards) Repeto until you’ve done all the exercises on the frisbees and the burpee bucket. Stay in this parking…

Deep cuts from the R&B archives christened the morning, thumping base from the DJ’s big speakers set up on the basketball court, while nine SOJ HIM’s assembled. The Q was noted to plant the flag and then drive away, returning by foot. The PAX reluctantly mumbled something about coupons, but with crisp lower temps and a delicious breeze, spirits were not going to be easily shaken this morning. Here’s how DTH introduced the PAX to some new favorite exercises… The THANG: WARMERAMA: Moseyrama around the parking lot, then mosey to the 2nd BBall court and circle upWelcome & DisclaimerVariable IC…

Rock and Roll will never die. 9 strong gathered for another epic beatdown at Rockwood Park. A brief summary for your viewing pleasure: Warm-Up on the basketball court: Imperial Walkers, Ukranian Soldiers, Helicopters, Suzanne Somers, Plank Jacks, Alabama Prom Dates, Mummy Kicks, LBC’s.-and- Across the basketball court: Lunge Walks, Lt. Dans, Bernie Sanders, Mummy Bernies, Karoake, x2, Forward Straddle Hops, Broad Jumps. Exercise One: Apple Turnover – extended version. Alternate between crab walk and bear crawl – every 3 parking spaces or so. We covered the large parking lot, across the road and through the smaller lot. Exercise Two: Partner…

8 Brothers skipped the fart sack and took their DRP to post at R&R today. Here’s what happened : Mosey to parking lot behind playground Definition of F3 and 5 core principles Warmarama : 20 SSH IC, 10 Ukrainian Soldiers IC, 10 Imperial Walkers IC, 10 Don Q’s IC, 10 Cherry Pickers IC, 10 Merkins IC Mosey to cinder blocks and partner up 2 rounds of : Partner 1 farmer carries 2 cinder blocks to end of fence line and back, while Partner 2 does cinder block thrusters. Switch and repeat 1 round of : Partner 1 murder bunnies up…