Triples
16 men for Rock Zero. A few were in the know on part of the workout as YHC posted the plan to run 3 one mile loops with a mapped pic on Twitter. Disclaimer given. McGee pulled in as we were moseying.
Thang
3 minute mosey through the parking lots of Calvary. Circle up
COP
Merkin x 25 IC
IW x 15 IC
10 Burpees OYO
Squat x 15 IC
Mountain Climber x 15 IC
Peter Parker x 15 IC
Mosey to the top of Entrance 4 to start the loop. 4 stops.
- Top of Ent 4: 20 Carolina Dry Docks.
- Run to Hot Box: 10 Step up/10 Dip/10 Derkin
- Run to Ent 2 roundabout: 15 Jump Squat
- Run to Ent 3 thoroughfare. Stop above NF: 5 Hand-Release Burpees. Run back to start.
Ran 1st loop together. 2nd OYO. Mary to regroup. Led by Purell. 3rd OYO AYG. Again, Mary led by Purell to finish.
YHC took over upon arrival for 2/3 and did additional Mary/Plank series.
Mosey over to another parking lot. Line up abreast at light pole
Plank Start Short Rest Pole-to-Pole Sprints
- Plank Jack x 10 Sprint upon completion
- Plank hold with 10 count Sprint at 1
- Repeat 2
- Repeat 2
Mosey over to Rock Pile. Lifting Rock
Civilian Cadence Rock Set
All exercises to 10: Curls, Tri Extension, Presses. 3 reps, no rest
Merkin x 10 IC
Bring back rock. Mosey to lot adjacent to launch lot.
Burp and Merk
Burpee 1 with 1 merkin. Burpee 2 with 2 merkin. Burpee 3 with 3 merkin. Up to 10
Finish up with Mary/Plank Set: Flutter x 25/Dolly x 20/Low Plank Jack x 15/Plank holds
COT
Moleskin
2 weeks in a row for YHC at Rock Zero. Been taking Saturdays off since my knee surgery a few years ago. Nice to be back in the fold.
Always great to have my bro Slow Roll join from F3 Mountain Island area. Solid work today
Purell left 15 dudes behind on the AYG 2nd and 3rd loops and the sprints. He is fast, in case you hadn’t noticed. Solid work today
McGee is a workhorse. He was LIFO. When getting ready to leave a few minutes early, he walked away and turned back around when the Burp and Merk was called. That’s how it’s done men
Triple Liebold generations: Viking is 72 and put in a strong 60 with Boerewors, his son, and Jimmy Dean, his grandson. Awesome to have 3 generations out today. Well done men.
Hoover had the tunes going. Nice to grind it out with some music to distract from the pain cave
Gummy was limited on mumblechatter today. He did take opportunity to poke at McGee’s merkin form. Knew he couldn’t resist the triple loops. He has done these the other 2 times we ran it at Fast Twitch. BTW, last time we did it as a 6-fold challenge. Run 6 loops in the 60 minute allotment or AMRAP. 4 pax out of 20-ish finished. Rachel was out front and got 6.5. Turkey Leg, Alf, and YHC finished under 60. Hannibal was just over 60. Nowhere to hide in this loop. We ran to the bottom of Ent 3 the other times we ran it. Cut it shorter this time.
Radar did not post
Hops asked if YHC had the Q via text. Thought that is an HC. Guess not
Glad to see Ductwork and Marge, been a while men
Hammer has gotten real fast. He had a mid-workout meeting with Mr. Brown
Deep Dish put in a solid 60
Marlin and BLC were the other RESPECTS and crushed it
Enjoyed an iced coffee at Starbucks with several of our crew and a few from Ascent.
Thanks for the invite to Q Rock Zero. Always an honor to be asked to lead the good men of A51
Strong takeout prayer from Ductwork
Announcements
11/10/2018: Let Them Soar 5K. Need 6 more runners. Gypsy is your contact. Race is at Kevlar/Skunkworks AO
Need Q’s for Rock Zero in November. Hit up Hoover
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