F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: School of Rock

2.0 friendly workout at Rock & Roll

Nine little ninjas joined five devoted fathers in the bright cool sunshine of Rockwood Park for a little School of Rock training. Here’s how these warriors took no prisoners: Silly Circle of Warmerama Bunny Hops High-falutin Skipping Prancing High Knees Parking space Ski hoppers Playground Double-Check Bench Step-ups Bench Incline Mericans Relay Race Slip-N-Slide Ground-Pound Grand Finale COT: Counterama # 14 Namerama YHC took the PAX out in Prayer Watermelon & Oreos on the playground! NMS:  Solid mini beatdown for the kids today with a sprinkling of silly fun and a slip-n-slide to boot. Style points go to Banjo rocking out…

15 hyped up party goers with 11 PAX dad’s and a gaggle of M’s and babies all circled up in Rockwood’s main parking lot to chase DTH around for 30 minutes, celebrate Banjo’s 5th birthday, and generally have FUN! The THANG:  Circle up in parking lot Welcome & Disclaimer Stretch out a bit waiting for stragglers COP #1: Mosey to the further bball court Variable IC reps and silly movements to get the blood flowing Chase DTH to the next COP COP #2: Run and bear crawl to the WALL People Chair Hoedowns IC on the wall COP #3: Scoot…

25 RockStars including multiple FNGs made this convergence style AO half of a Fourth of July attendance. With Band of Brothers and the 101st airborne prescient there were verbose instructional introductions and brotherhood references. Nonetheless we made it through a long Warmarama. Soldiers, Merkins, ssh, shoulder taps, WW2S, and Don Qs were done and the 6-year-olds locked in on the core principles and mission statement of F3. Following the rough start YHC tried a relay race but with 25 unawares and prickly grass modifications became necessary. Parachute for the win. With nothing to lose we went on a parachute filled…

A small hoard of eager 2.0’s and exhausted Dad’s (20 total!) assembled following the Rock&Roll COT. With a handful of M’s on standby, here’s how we had some “fun”… The THANG: WARMERAMA: Mosey and circle up Welcome & Disclaimer Variable IC Reps to get the muscles warm top to bottom COP #1: ?WHO CAN CATCH THE Q? …mad scramble to tag YHC, then watch him terrifically wipe out in the wet grass… Variable animal movements across grassy area (bear crawl, kangaroo hops, etc) COP #2: Mosey to tennis court CRABS & BEARS – like sharks and minnows but the crab…

A couple PAX and their gaggle of 2.0’s converged for the June edition of School of Rock. After surviving the HPVQ, here’s how YHC cooled down: The THANG: COP #1: Mosey to a lush outfield and set up for a soccer scrimmage – x5 merkins earned each time a goal scored. COP #2: Classic Game of Tag, then Oreo introduced “Kangaroo Hunter” where everyone’s hopping around like a kangaroo except the hunter who had easy pickings (fairly realistic actually). COP #3:  WWII’s called in cadence to the song “Head, Shoulders, Knees, and Toes”, getting faster each round. Also a couple other IC exercises. …