YHC pulled into the parking lot with a few minutes to spare At 0530 the 12 Pax was properly disclaimed, and we were off.
We took a nicely paced jog over to the parking lot with all the islands and construction equipment.
Hot Box Set
We jogged over to the hot box and partnered upPartner up, Partner 1 performs called exercise while Partner 2 runs and touches the church and back, then flapjack.
We then moseyed over to the rock pile, making sure we don’t leave our rocks on the ground in the way of passing cars, of which there were a couple at that hour. Choosing a lifting rock for the follwoing.
Repeato, except I called an #Omaha and we didn’t run to the rock but to the light post instead.
We headed back to the launch point stopping for an AYG run before working on our abs/”stomache”
7 PAX returned to Gloom and the official site for #Kevlar. We started with a quick lap around the short track adjacent to the parking lot the circled up on the grass for COP.
Stair Work We took a half a lap around the church, moving over to the stairs and partner up. Partner 1 runs up the stairs and back while Partner 2 performs called exercise, then flapjack.
Hill Suicide We jogged over tot he parking lot and lined up abreast. Run to the first median and back; second median and back, to the road and back, perform 10 merkins each time you return to the start.
Dora 1, 2, 3 Moving to upper lot, we returned to our partners Partner 1 sprints across the the parking lot to the first island on the left while Partner 2 performs called exercise.
Return to the launch point with a few minutes left for some Mary.
As if what was about to come wouldn’t suffice, Hoover, Stone Cold and Cheese Curd came in hot from a pre-run.
Low slow squat hold x5
Side straddle hop x10
Arm circles x10
Arm circles x10
1 to Soccer field
Burpees incremental +3
Next round audible +2
2 to Half field #1
Jack Webb incremental to 8/32
3 to Half field #2
Break Dancers x10
Flapjack between fields 1,2 & 3 with field #1 every other.
Bear crawls every other island while mosying between fields.
Green Sally Merkins /Squats for 3 min
Rogue Boot camp
Rogue Bag Workout
Rogue Bells Workout
It was a warm and rainy beginning with a few denying the fartsack. ‘Distancing’ took a bit of planning for YHC, yesterday, and the pax stepped up (albeit in short order with sopping wet sneakers) to crush an AMRAP-style workout across three sequestered fields. Despite the social distancing, these cagy, just glad to get outside, happy clowns were visited by Jack, by bears and finally by Sally.
O’Tannenbaum admitted that despite YHC placing a bright red traffic cone on top of a raised drain cover that he couldn’t find it. Actually some Pax were overheard talking about how glad they were to get some rain to ‘take down the pollen’ so maybe O’Tannenbaum got some pollen in his eye? That’s perfectly fine as together we can do anything!
The combined 50 burpees, flanked by bear crawls on both sides was FUN. So much so that when Deep Dish asked YHC if he pre-ran, he was tempted to say ‘yes’ as if it might explain why he was struggling to keep up with Deep Dish and others. It was likely YHCs slow pace that lead to Geraldo’s temporary defecting to another group. It wasn’t uncommon to see a few breakdancing in the rain at times…a real winner. Later, Stone Cold voiced his frustration in not correctly following Sally’s cadence calls…he wasn’t alone.
YHC thanks all for giving an extra 3 minutes to Sally but he assumed anything goes in a not official beatdown. He also thanks Geraldo and Hoover for the chance to not lead this not official small and distanced gathering.
5 PAX made their way to #F3Peak51 and here’s what went down.
The veteran PAX were properly disclaimed and we were off moseying to the bus lot behind the school for some COP.
We made our way to the Greenway, carefully dodging some mud and puddles. We took off for the rocks and water feature about .20 miles down the Greenway for some circuit work.
When were finished, we headed back up the Greenway towards to school stopping for some Mary
After finishing this set, we moseyed back to the rocks and water feature for another round, we completed 3 round in total.
We moved over to the playground located in the center of the track for a Mini Murph after each set, we took a lap around the track. Repeato for 3 total rounds.
A quick check of the watch and we headed back to the start point, but not before we got some gassers in to get our mileage up to 2 miles for the workout.
Back to the start point with a few minutes left for some Mary.
10 PAX made their way to #F3Skunkworks for some KB work and a bit of running.
The PAX was properly disclaimed and got right down to it.
Catch Me If You Can
Partner up, like sized bell, Partner 1 farmer carries both bells while Partner 2 performs 10 merkins and chases Partner 1, then flapjack. Continuing around the church.
Staying with your partner , Partner 1 runs to the first median and back; second median and back, to the road and back, while Partner 2 performs called exercise, then flapjack.
Dora 1, 1, 1?
Partner 1 sprints across the the parking lot light while Partner 2 performs called exercise, flap jack.
Return to the launch point with a few minutes left for some Mary.
YHC pulled into the parking lot with only 2 other cars in the parking lot, with Dollywood and Smokey tucked warmly in their cars. Red Card then showed up as did Puddin’ Pop and his grey shirt. Suddenly we were five, and properly disclaimed, then we were off
We started with a quick lap waiting on Floor Slapper to show up, when he didn’t show up at his normal 05:32 so we we went ahead with the workout.
Now properly warmed up, we headed down to Davie Park, and did some Mary while waiting on the six. With the six in, we ran down Windswept towards to the dog park, stopping at every street light, with the exception of the unlit one, along the way for 5 squats. When we reached the parking lot we did some Mary.
We moseyed back to the playground, again stopping at each street light, except for the unlit one, for 5 LBCs. At the playground, partner up Partner 1 performed called exercise while Partner 2 ran the hot lap, flapjack. We completed 3 rounds, with Merkins, Dips, and Step ups for the exercises.
We moved over to the rock pile, picking a lifting rock, for 3 rounds of Curls, Presses and Tricep extensions. A quick check of the watch and it was time to head back to the start point for some Mary.
YHC pulled into the parking lot with plenty of time to spare, knowing it would be light crowd following the Natty Championship game last night. I knew at least Hopper would be there since I followed him in from Providence Rd. A few more showed up and suddenly 8 Pax was properly disclaimed, then we were off
Mosey down the drive then up to the track for a warm up lap, circling up at the one end of the track that isn’t soaking wet.
Ok, with the field soaked from the monsoon that passed in the evening, we set up for four corners, 12 reps of each exercise, Merkins, CCDs, Squats, and Lunges. Repeato for 4 total laps.
When all the fun was had, we headed up the hill in front of the gym for some circuit work. Three rounds of Incline Merkins x 10, Dips x 15, and Step ups x 20 (10 each leg). After which we grabbed some wall for a little People’s Chair, with Air Presses x 50.
With the People’s Chair wrapped up we stayed in a group, one Pax runs down the bill to track while the Pax does called exercises: Lunges, Squats, Merkins, CCDs,, etc. A check of Hopper’s watch and it was time to head back to the start point.
YHC pulled into the parking lot with a few minutes to spare where I found Slim Fast and Sensei back from the Slim Fast 5k looking pretty warmed up. At 0530 the Pax was properly disclaimed, when we see Dora coming in hot. We completed some merkins while Dora jumped out of the minivan and joined us.
We Moseyed over to the bus parking lot, YHC almost turned left to the church parking lot but quickly digressed.
Feeling warmed up, we headed to the little hill behind the ball field for Sevens, Merkins at the bottom and Squats at the top.
Now that we were really warmed up, we moseyed over to the track for a quick lap then gather back at the bus lot. Time for an oldie but a goody, the Gopher. Partner up, size and speed does not matter. Partner 1 runs a lap around the track, while Partner 2 runs back to the bleachers behind the ball field and complete the circuit of 10 incline Merkins, 15 Dips, and 20 Step-ups (10 each leg). When finished, meet your partner halfway for 10 handslap Merkins, then flap jack. We go until time is called.
I think we managed to get three rounds when I looked at my watch and it was time to head back to the launch point for some Mary. If I remember correctly we completed Flutter Kicks, Hello Dollys and, Rosalita. Another quick look at the watch and we had time for 5 Burpees OYO.
Warm up: SSH, Merkins, MC, IW, Mosey to Turf ‘loft’ for 6 minutes of Mary.
Warm up run to outfield fence and back to rock pile.
Rock Press/Curls/Triceps 20-15-10-5 with shuffles and karaoke in between.
Devils workout: merkins, jump squats, drydocks, LBC, (Something else), Burpees
Mosey to ‘hot box’ for some wall time: air presses 3×20, plank in between
Mosey to Mt. Everest to 2 circuits
Great group for my first Q at Rock Zero!
17 Pax decided to get their #DownPAINment before their soccer matches and yard work at #F3RockZero. YHC noticed that the the past couple of weeks were gear related so I decided to keep simple to boot camp style beat down.
We Moseyed over to the larger parking lot before the Cricket matches started for some COP.
We headed over to the parking lot with the islands, which Gummy commented that “Nothing good happens” there. We aptly lined up abreast, perform called exercise at each island, wait for the six, then the next exercise, you get the hint/pattern.
We then made our way to the rock pile, technically not gear BTW, choosing a lifting rock and head back to the parking lot. Lining up abreast again, four rounds of Overhead Presses, Curls, Tricep Extensions, and Squats. Starting the first round 20 reps, then 15 reps, then 10 reps, then 5 reps. After each round, run across the parking and back for good measure.
When we were finished with that, YHC introduced the Pax to Brickyard Manmakers courtesy of Cadre Cleve.
We returned our rocks and then moseyed over tot hot box. Upon approaching, it appeared that soccer was starting early, due to picture day. We proceeded with the workout regardless. Partner up, size and speed did not matter. Partner 1 performs called exercise (Incline Merkins and Dips) while partner 2 runs to the lamp post (we all know which one) and back.
Enough of that and time for some people’s chair with 2 rounds of air presses x 50. We went back to grab some more wall when a soccer mom commented that we could get lower, indeed #TWSS.
We headed back to the start point, when Spackler requested some AYG sprints, who am I not to oblige.
We had some time for Mary, LBCs x 20, Heels to Heaven x 15, and Merkins x 15 IC. We tried for some Flutter Kicks, but called it due to traffic.