Where Are They Now?

Where Are They Now?

18 men showed up for a Saturday morning #F3RockZero beatdown. After a Mermaid approved disclaimer, here’s the work we put in:

The Thang

Run from the launch point to the front parking lot at Calvary for COP.

• IWs x 15 IC
• Merkins x 15 IC
• Low Slow Jump Squat x 15 IC
• 10 burpees OYO

Run from the front parking lot to the rocks by the softball field. Grab a rock for lifting. Mosey across to the parking lot and line up abreast. Here was our circuit:

• Merkins x 10 IC
• Squats with rock x 10 IC
• Presses with rock x 10 IC
• Curls with rock x 10 IC
• Tricep presses with rock x 10 IC
• Lunges (R1 – walking lunge, R2 – frontwards lunge with rock, R3 – backwards lunge with rock, R4 – stop motion lunge)
• Sprints (of varying distances each round)
• Core (R1 – LBCs, R2 – Flutters with rock press, R3 – Dollies with rock press, R4 – LBCs)

We did four rounds. Return the rocks. Mosey to the soccer field. Partner up.

• Partner A – Run across field to fence, 5 jump squats, run back
• Partner B – Run up and down the hill with 5 jump squats at top each time
• Meet up for 10 hand slap merkins. Flapjack.

We did this three times, switching to 5 burpees for the final round.

Mosey to the hot box and find a bench.

• Little Haze left leg x 10 IC
• Little Haze right leg x 10 IC
• Left leg bench squat x 10 IC
• Right leg bench squat x 10 IC

Run back to the launch point via the long way. 2.85 miles total. End with Freddie Mercury x 20 IC.

COT.

Moleskine

Well Spackler slacked, tweeted, e-mailed and texted the old DZ band for a #F3RockZero episode of Where Are They Now? And then didn’t show. But that’s how it usually goes with the old rockers on the VH1 series…at least one band member doesn’t join the reunion tour, citing irreconcilable differences or lost battles with Tito’s. But, to his credit, he did coax Radar out of retirement. And got Bulldog out on a Saturday. And got Gloss to forego his normal Saturday morning Krispy Kreme trip. Good Hands, Pro, IH, WD, DA, Alf, Mermaid and The Swede…it truly was a trip down memory lane. For a moment, it seemed as though the Yellow Rose had never closed. There were plenty of side bar conversations of catching up…but there was much less mumble chatter than was expected. Perhaps we’ve all matured over the years.

Then you add in all the RZ regulars of Flipper (first post since his RZ format change manifesto), Gummy, Dingo, Hoover, Boerewors and Marlin, it made for a solid group that put in some hard work. This was a declared heavy day, hence the rock work. Missed the 3 mile mark, but only slightly. Would’ve made it with one more round down on the field…but it was nasty hot and humid down there and YHC was out of gas after round 3 of that. Opted for the hot box instead…still nasty up there, but with about 10,000 less gnats.

You know, with the numbers at RZ growing, perhaps it is time to launch another workout…you know, a much harder one just down the road.

But seriously, enjoyed the opportunity to lead this morning. And appreciated everyone being there.