- When:06/20/2015
- QIC: Mermaid
- The PAX: Prohibition, Leroy, Iron Horse (R), Cheese Curd, Boomer Sooner, Chelms aka Tater Tot, Spackler, Garbonzo, Smash, Radar, Frasier
For the Good of the Pax
Shovel flag planted firmly by Prohibition. 11 men and YHC gathered and readied themselves for the weekly beating that is Day Zero. Excuse YHC, Radar came 15 minutes late.
Thang
Mosey around the track to the BB court.
COP
SSH x 15 IC/MC x 15 IC/Hold/Merkin x 10 IC/Imperial Squat Walker x 15 IC/Squat x 15 IC
Mosey to rock pile and grab an exercise rock. Civilian cadence: 15 curl/15 tri extentsions/15 press
Rockin Mile
1 lap with stop at halfway for 25 merkin. Rock set at launch point: 15 curl/15 tri extension/15 press
Repeat x 2 for 3 reps
Mosey to the back side of the school. Shaded lot.
Mary
Flutter x 20/Hold/Heels to Heaven x 20/Hold/Dolly x 20/Hold/2-10 counts
Mosey around the school for a stop at the cars for water. Continue mosey to front of school.
Bench Set
10 step-up/10 dips/10 derkins. Repeat until YHC calls time. 6-8 reps for the pax.
Mosey back around school to the track where we left our rocks.
Rockin Mile
3 laps. Stop at halfway point for 15 Jump Squats. 5 Rockees at launch spot. Repeat x 2
Put your rock back. Short mosey to BB court.
Mary
6 MOM: each pax called an exercise to 10 IC.
COT
Moleskin
YHC does not post much on Saturdays. Therefore the sun is not usually much of a factor at F3 workouts. Today it was and it was hot. No one argued about taking a short break for water around the halfway point. Radar showed up 15 minutes in and told YHC it was due to preparing a water jug for the pax. He even brought cups. I know the pax appreciated it. Mumblechatter revolved around Iron Horse’s shorts. Frasier did an extra lap on each of the mile sets. Chelms and Boomer Sooner were pushing hard on the mile sets. Not much time today for YHC so please sound off below if you feel the need. Really enjoyed getting back out to the Day Zero and appreciate the opportunity to lead the pax. Strong work by all today, as usual. Thank you to Smash for taking us out in prayer.
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Mermaid administrator
Great mix this am as I needed some miles and some strentgth work. Not sure what Radar put in that water but it didn’t sit well with me for a bit – maybe too extreme body temperature change for a Respect (which the Q failed to recognize in the PAX list).
I think Frasier was on a Segway this am he was so far out in front. Need to check for PED’s.
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