Heavy Rock Zero

  • When:08/19/2017
  • QIC: Mermaid
  • The PAX: Jet Fuel, Hops, Rachel, Cheese Curd, Blazing Saddles, The Wall, Prohibition, Marlin (Respect), Boerewors, Hoover, Dingo, Godsmack, Flipper, Mermaid (QIC)


Heavy Rock Zero

Hoover planted the shovel flag.  Rachel and Flipper pre-ran a 5K.  The Wall arrived on two wheels.  YHC was scrambling to find his wallet and posted with a few minutes to spare, sans wallet.  Pleasantries exchanged with the PAX and a thorough disclaimer given.  Off we went.

4/10 mile mosey to get the blood flowing.

COP-all IC

IW x 10

Imperial Squat Walker x 10

SSH x 10

Smurf Jack x 20

Mountain Climber x 10

Merkin x 10

Peter Parker x 10

Plank Walk R/L x 10

Low Plank Jacks x 10

Mosey to Entrance 2 Rock Pile.  Grab lifting rock.

Rock Set: 10 Curl/10 Press/10 Tri Extensions.  Repeat x 2.  5 Rockees.  Chair plank.

Mosey to Ball field Rock Pile.  Grab lifting rock.

Rock Set: 10 Thrusters/10 Bicep Curl Presses/5 Rockees.  Repeat.

Mosey back to Entrance 2.  Repeat Rock Set x 3.  Mosey back to Ball field.  Repeat Rock Set x 2.  Mosey above Entrance 4, in the shade, for Mary: Flutter x 10/Dolly x 10/Heels to Heaven x 10/High Flutter x 10.  Flipper and Marlin ran back to Ball field to retrieve one approximately 40 pound rock.  Q fail

Mosey to YHC’s Toyota.  Grab 6 cinder blocks from cargo hold.  Partner up.  Flipper and Marlin return.

Catch Me if You Can

Partner 1-run with cinder block

Partner 2-5 Hand-Release Merkin

Start at launch lot and continue around the church and back to launch.

Line up abreast at light pole in launch lot.

Short Rest Sprints

Approximately 12 short rest sprints.  Various start positions.  Plank holds/Mary exercises/Merkins/10 seconds rest.  About 3/4 mile total sprints.  Short mosey to launch.  5 Burpees OYO.  Done.

COT

Moleskin

Beautiful sunrise on the Calvary campus this morning.  Did not take long to add some heat. Today was a heavy day at Rock Zero.  Flipper instructed YHC that we needed to cover 3 miles, lift and/or move with some tokens, and do some partner work.  We did all of that.

Rachel pre-ran and still managed to stay out front for most all of the workout.  Flipper and Hoover went head-to-head on sprint 1.  Trouble was, we still had 9 minutes left and 11 more sprints.  Strong effort men.  This whole crew pushed hard for 60 minutes.  Prohibition put in some good work, as usual.  Enjoy your beach time brother.  Found out Dingo is from Australia.  Go figure.

Godsmack posted his 4th F3 workout.  He also bought YHC an iced coffee after the workout.  Thanks for that.  Learned that he was EH’d by a NoCo F3er’s M at work.  He looked us up online and posted Kevlar.  Like YHC, he hails from New York State.  Pleasure to meet him and hear some of his story.  Keep posting.

Thankful for the invite and the ability to lead this group of men today.  Really enjoyed working up a plan to fit the heavy concept at Rock Zero.  Solid site Q leadership from Flipper, Boerewors, and Hoover.  T-claps men.

Announcements

Speed For Need: Isabella Santos Run 09/30/2017.  South Charlotte PAX will be pushing 4 chairs.  Register HERE 

F3 Golf Classic: 4th Annual.  Raise $ for LEAP expansion.  Preblast next week.  Start forming 4somes.  Don’t have one, no worries, we will get you set up.

Plenty of 3F opportunities.  Check the schedule HERE.  Any questions, direct them to 3F Q Hops or the site Q’s on the schedule.  All are welcome.

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Prohibition
6 years ago

Great leadership today Mermaid. As always, an inspiring hour with you at the helm.

BTW, check the Strava. I too ran the pre run with Rachel. Not that I need credit. I just want to make sure your BB is accurate. Would hate for you to spend all that time on a disclaimer just to find inaccuracies in your BB. Just saying…

Cheese Curd
6 years ago

Mermaid, great q. That sucked….I was smoked all day!

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