The Classic Rock(s) at Rock Zero without actual rocks

The Classic Rock(s) at Rock Zero without actual rocks

7 brave souls showed up as the first rays of light graced Calvary church parking lot.  Disclaimer was given, and promptly ignored.  Then we were off.

The Thang:

Run from launch point to grassy knoll (fast pace), Plank up, left leg up, right leg up, right arm , left arm, 10 merkins
Squat x 10, jumps squats x 10, squats x 10, 10 merkins, Plank up, mt climbers x 15, 10 merkins

Run the loop Grassy knoll to the roundabout and back.  (make sure everyone knows the loop)
Retrieve weights from car, we opted for no rocks.  Our playlist was rock enough.
Catch me if you can around the loop, P1 ten merkins, P2 carries weight overhead, P1 catch up. Complete one circuit and plank for the six.

Cue the music, here.

Stations: P1 does exercise, P2 runs to the end of the parking lot (towards the soccer fields) and back, flapjack. When both partners have completed the exercise, rotate.
Station 1:  Weighted merkin (plate on back) (45 lb plate)
Station 2:  Reverse Lunges (45 lb plate) 5 per side
Station 3:  Lawnmower (35 lb plate) 10 per side
Station 4:  High Pull (35 lb plate)
Station 5:  Military press (85 pounds)
Station 6:  Goblet squat (35 lb bell)
Station 7:  Good morning (53 lb bell)

Run the loop with a plate

Switch partners, P1 grab a plate for Plank-o-rama, P1 does exercise and P2 planks until done, flapjack
3 super-sets of 5 Curls and 5 Overhead tricep extensions flapjack with partner three times.

Weights went back in the car, we grabbed the rope, the shovel flag and ran (with shovel flag) to the playground.
3 super-sets again of 5 pull-ups, 5 carolina dry docks

Tug-o-war:  40 foot battle rope, two teams of three. (or a team of two if you’re with Hoover) a few rounds of this and everyone earned some bragging rights.

One final lap around the church block to get our mileage in.  #RockZeroCommandments #FlippersManifesto

Moleskin:  There was an unofficial pre-run (for those that totally disrespect the Q).  Pre-run was 2.3 miles and runners consisted of the YHC and site-Q Flipper.  Pax noticed both YHC and site-Q were spitting and blowing snot-rockets post pre-run.  Questions were asked and no explanation given.

Today’s awkward conversations included:

“Everyone partner up, we’re an odd number so we’ll make one group a 3-way.”

Discussions in the church parking lot about compound joints, apparently App State alumni are well versed in compound joints.

It’s hard to pick up chicks with a kid seat in your car.

Feel free to leave comments of other awkward conversational moments, as YHC’s short term memory is gone thanks to those compound joints the App State boys brought to the workout.

And welcome to Coal Ash, he wasn’t an FNG but he was new to the Rock.  Glad to have you brother, please come back and join us again.

Announcements:

Southern Discomfort is 10/21

Isabella Santos run is 09/30, RockZero will be closed that day (to Flipper).  Whether anyone else shows up is the big question.

F3 Golf

Keep Austin F3’d

Thanks Flipper for the takeout

*****Finally, for your listening pleasure, the classic playlist*****

You can find it here with Amazon music.  If not, read below.

Jimi Hendrix – Spanish Castle Magic
AC/DC – Shoot to Thrill
Tom Petty – Running Down a Dream
The Who – The Seeker
The Doors – Roadhouse Blues
Creedence Clearwater Revival – Fortunate Son
The Black Keys – Grown So Ugly
The Rolling Stones – Gimme Shelter
Led Zeppelin – Immigrant Song
AC/DC – Let There be Rock
Stiff Little Fingers – Guitar and Drum
Supersuckers – Paid
Ram Jam – Black Betty