Welcome Back Start, Hard 6 End at Day Zero

Welcome Back Start, Hard 6 End at Day Zero

The ole Saturday morning routine for the F3 faithful. 17 pax crawled out of their beds after finishing a week of work to start the weekend off right, as a band of brothers out for some iron sharpening in the gloom. Dusting off the cobwebs that go with 103 days out of the gloom YHC pulled into the parking lot of McAlpine Elementary with that feeling of anticipation and adrenaline that goes with leading a workout and carrying out the mission of F3.   The airwaves were filled with the sounds of ‘Welcome Back Kotter’ as the pax had their own agenda and plan for welcoming back YHC to conclude a week of kotter shout outs on twitterland in this event dubbed #bugvergence. Strange  Brew was overly ready to co-Q and the workout went something like this:

PRE-RUN launch at 0630 by at least the following: Hairball, The Mouth, Spackler (others raise your hand in comments)

Q Jack by Strange Brew at a prearranged 0657 start to throw off a bewildered YHC at the reality of leading the 2nd half.

[Strange Brew authoring start] 1 lap around the field

COP: 5 Burpees OYO, 30 IC SSH, 15 IC Merkins, 10 IC LSS, 10 IC Hands in Front LSS, 20 IC Mountain Climbers, 20 IC CDD’s

Count off and Partner up, Partner A on one side of the field, Partner B on the other

Bear Crawl to meet in the middle, then 50 Merkins between the pair, Mosey back

Crabwalk to meet in the middle, then 50 Squats between the pair, Mosey back

Lunge walk to meet in the middle, then 50 LBC’s between the pair, Mosey to set up cones

The Rock crowd finally shows up

Count off in 5’s, Each number take a station at an orange cone.

Round 1 The cone in the middle is 5 burpees each time, the cones on the corners were 20 reps of Merkins, CDD’s, LBC’s, Mountain Climbers

Round 2 is 10 Squats in the middle, with 15 reps of the above

Mosey to the cars for the impromptu water break as Q’d by Prohibition (a Day Zero tradition?)

FINALLY Hand off to the Bugeater for the main event:

Great sport, had fun, welcome Bugeater back and he was as gracious as ever in the “planned” Q Jack. [Strange Brew authoring end]

Second half lead (of a much simpler Wienke than my counterpart) by YHC:

Wall of bench for 30-20-10s: Dips x 30, Jump ups/step ups x 20, Standing long jump x 10

Rinse & Repeat Wall of Bench, Plank while you wait

Find a partner and mosey to touchstone shopping center parking lot for starting point.

Partner A loop right, Partner B loop left (.7 miles around the block), meet back at starting point for 100 total combined partner merkins.

Rinse & Repeat .7 mile Loop (As and Bs switch direction) and do 100 combined squats at meet up.

Plank while you wait (The 5 Rock crew peeled off at this point to compete their 1 mile voyage back to their stomping grounds)

Prairie Fire Mary L,C,R x 10 (watch out for sweat missiles and Radar’s junk)

The remaining 17 Mosey back through woods to circle up:

Protractor of various degrees 90, 45, 90, 20, 90, 20, 90, 45, 20

Due to my Q partner with a scheme and a hijack plan, the three minutes jump start at 0657 was bonus time that translated into a halftime water break and a complimentary Plank to the final buzzer totaling 1 minute 45 seconds. #shakyarms

Count o Rama 1…17

[Q fail on the recording device at the ready]

Name o Rama starting with Spackler…War Baby Dear Abby at 27 years old (hate) and War Daddy Iron Horse at 54 years young (respect) with all others filing in between of these two fine book ends.

Announcements: Limited, but Southern Discomfort is next week and Blue Ridge Relay may have a couple of roster spots to fill.

Take out by Skywalker (big thanks Sky), especially liked the part where you welcomed back Strange Brew. Give me a few more workouts to earn back some street cred, I get it.

Moleskin:

From the approximately 30-40 tweets heating up the Day Zero Tweetboard this week there was much comic relief and carefully planned non-sense in the many 140 characters call outs. Mentions of well deserved Kotter label combined with all that goes with a dude who thinks he can lead a group of well trained stallions readying for Southern Discomfort and Blue Ridge Relays. YHC last work out of April 13 at a DMZ workout led by Hops left me ready to get the first half handled and out of the way. The Q jack was carefully planned and 10 or so pax had a hand in that and the Welcome Back Kotter tunes playing loudly as YHC walked onto the scene. Thanks Tiger Rag and Strange Brew for your part in jump starting and architecting much of this non-sense. The tweets of crazy people cheese rolling, train wrecking, broken treadmill running, Mr. Big (Bug) hairband singing #KotterQ #bugvergence – all landed well and were much deserved.

Big thanks to Prohibition and Hairball for letting YHC and Strange Brew take the reigns of their Day Zero. Funny story is their email reminder and persistent Twitter messaging caught YHC by surprise as Strawberry Fruity Drink (with complimentary tiny umbrella) #3 had taken hold while bathing in the sun on the beach of Hilton Head Island. At that moment anything seemed possible and leading a group of dudes in a Saturday workout seemed like child’s play so I quickly replied “I got this” – even as Strange Brew began to volunteer The Mouth in anticipation that I may be unable to perform.

The Q jack was quite the surprise but in retrospect much deserved and added to the fun. Glad to oblige. I must also give most props to Strange Brew for putting together an awesome well planned  workout. I  have heard you have been strong and active out there Brew and considering I was at your first workout and have seen you turn into this workout beast it is always a privilege to partner with you. You gave me headline and stood by this #bugvergence non-sense, but all I did was use a bench and a city block. Your half smoked us and got us primed for what I had left to dish out.

I hear that Spackler was a man possessed on the Partner Runs and I was so far back to know who else should get recognized (call out in Comments). I do know from the rumblings that the second run was not a fan favorite and those hills on the second turns were awfully hurtful, especially for our 5 Rock brothers who had to get back on their 1-mile route back to The Rock stomping grounds of Calvary. Strong mileage to you all!

Hard 6 comes from Coffeeteria following the workout and due to fogginess of what exactly went down I can only say several pax and a very fit female were involved…comments welcomed. I will say one of the most troubling activities was the Mouth trying to act manly and explain the pink drink he was slurping that was supposedly called the pink passion. Not that there is anything wrong with that.

Hope deadlift found his car keys at Coffeeteria as his M with 2.0’s had to come Uber him out of there.

Again, great to see everyone of you who came out. This is exactly what makes F3 work.

Brew & Bug