South African Freedom Day at RockZero

South African Freedom Day at RockZero

Quick summary of South African freedom day, 24 years ago the first free elections were held in South Africa… but that right to vote didn’t extend to any of the Pax.

Prompt start to the workout, since we were on African Time. Bug eater had to catch up, no waiting.

Warm Up:

Mosey over to a very busy looking soccer field, some high knees, butt kickers and confused directional karaoke on the way there.

Circle up for some SSH, Mountain Climbers, IW, copperhead squats and the very popular windmills.

The Thang:

Over to the slight hill / incline on the side of the soccer field, doing some ladder/8s with burpees on top and LBCs at the bottom. Another popular exercise due to the frost on the field. I’ll admit that my hands were pretty frozen after this, gotta love spring this year.

Avoid the crowd and head over to the hotbox and grab some wall.

Wall sits with arm raises, and hip slappers, quick loop.

Wall sits with air punches, donkey kicks and quick loop.

Wall sits with foot raises, balls to the wall toe taps, quick loop.

Wall sits with some zombie arms, more donkey kicks, and quick loop to finish it off.

Got tired of the crowd, so we headed off to the baseball field.

Picked up some rocks, there were heavy complaints from Flipper about following the RockZero light rules, but this is South African Freedom Day, so he was ignored.

Partner up Baseball loops, with one partner doing Curls, overhead press, tricep ext and rock squats.

Rocks were returned except for the amazing boerewors diamond stone (clearly one of the heavier stones in existence), which was places strategically on the baseball field to give us a good target.

Lots of very creative, fully pre-planned field exercises were performed, mostly in cadence and some running. The Pax were convinced I wouldn’t be able to recall all of the exercises for the backblast, but I know they really just want to copy the workout, so I’ll skip the details.

I think the stand out exercises for the day were the bearcrawl slaloms and plank slaloms, clearly a crowd favorite as the field nicely thawed and turned into a muddy/grassy mess.

After a quick extra loop to recover the diamond rock and futile attempt to get some extra mileage to meet the 3 mile limit, we added some dips before a return to the starting location.

Quick mary with an excessive amount of LBCs while the last seconds counted away to stop on exactly 1hr.

Moleskin:

Good job to all the Pax, especially Bug eater that managed to find us after we ran off exactly on time. Quite a sneaky entry too, went completely unnoticed by the Q until he sounded out.

Flipper’s new favorite exercise appears to be the windmill, although we did do some late american hammers and it did seem to win him over.

Great seeing Safelite out again, first time this year, bringing in the South African support.

Great job by the rest of the Pax of regulars at RockZero, it is a honor to lead a workout.

Announcements:

1. Check out #the_sandbox on slack to see where you can help out with some yard work for people who need it. Otherwise hit up Flipper for more info.
2. The high heel shoe run is next week, check with Jetfuel for more info, sounds like beer might be involved.
3. South African Braai (BBQ) next week saturday at the Charlotte Rugby Club (10-4pm), free for anyone, come say hi if you are  interested in finding out what Boerewors really is.