May 6, 2019

R.O.C.K. ‘̶n̶’̶ R.O.L.L.

THE SCENE: Mid to upper 50’s. Delightful temperature for pain and suffering! ????WELCOME & DISCLAIMER


Imperial Walkers IC x 15

Hillbillies IC x 15

Daisy Pickers IC x 10

Finkle Swings

Stretching OYO



  • R.un
  • O.verhead Claps
  • C.rab Walk
  • K.raken Burpees (burpee that is performed with 3 hand-release Merkins at the bottom)

Routine was performed “7s” style (modified from “11s), starting with 1 Overhead Clap and 6 Kraken Burpees on to 2 Overhead claps, 5 Kraken burpees, etc. until reaching 6 overhead claps and 1 Kraken Burpee. Running one direction across designated portion of the parking lot and crab walking back.

All fueled by some of my favorite rock songs inspired by F3 namesake Dewey Finn (School of Rock)


Same setup as the R.O.C.K. routine but with some different exercises:

  • R.un (same as before)
  • O.verhead Press
  • L.unge Walk
  • L.BCs

Done again in the “7s” format fueled by some of my favorite roll songs inspired by F3 namesake Dewey Finn (School of Roll)


Played “Thunderstruck” by ACDC. PAX completed 1 standard Merkin for every “thunder!” that was heard in the song (It happened a lot).  Planked during the rest of the song. The PAX suffered.


Box Cutters IC x 20

LOL(O)s IC  – 10 Ls, 10 Os on both side

American Hamer IC X 20

I was starting to smoke myself (just call me Dewby, brother!), so I passed the torch to MIB who decided to politely snuff it out. It was relit and handed to Peacher’s Tet who led the next exercise and then the torch was passed around. The amounts got a little hazy for me at this point.

PT (TP in reality): LBCs IC x something

Tiger Lily: Hello Dollies IC x 20 (maybe)

Handsy: Hello Dalai Lamas IC x ???

Dewey Finnegan: Merkins IC x 5

14 PAX (1 Irish G’bye) – Tiger Lily, Teacher’s Pet, Bottomless, Doc Hollywood, ISS, Chiocetti, MIB, One and Done, Handsy, Toaster, Carmen Sandiego, Altar Boy, Jailbait (IGB), Dewey (QIC)
We all have things that we need to engage with mentally. There are things we run away from. This is different from person to person, but it is important to stay engaged with our families, our work, people around us. Don’t check out, stay engaged and ask for help when you need it!
Big thanks to Tiger Lily for supply a replacement Bluetooth speaker when mine stopped working in the middle of “THA THANG”! We were able to keep rockin’ and rollin’ all the way to the finish line!
Not today!