The Day Zero Challenge was set forth (http://f3nation.com/2013/07/15/preblast-day-zero-challenge/) and 26 men (2 FNGs) showed up to test their will. The nature of the workout is to push yourself hard for the full hour through the list of exercises with a 1/3 mile lap around the McAlpine Proving Grounds after each exercise. You vs yourself. See how far you can get this time. Go farther next time.
No All-Star break for the 15 men, including 2 FNGs, who launched into the Monday morning gloom at #F3BaseCamp. Here’s the downPAINment that started the week off right.
Before leaving the parking lot, 5 burpees OYO.
Run down the steps and onto the centerfield grass of the first baseball field on the right for the COP.
Mosey down to lower baseball field on the right to get some of The Beast (sort of). Line up on the left field line and do 6 reps of the called exercise along the left field line, in centerfield, along the right field line and with stops on the way back (only 5 stops, hence the “sort of”). But we ran a lot in between.
Mosey back toward the parking lot.
Grab some wall at the building for some People’s chair: regular, right leg up, left leg up, tip toes and regular.
Circle up in the parking lot for some Mary: High Flutters – 15 cadence (hold it), Rosalita – 15 cadence (hold it), Protractor (crowd pleaser), Russian Twists – 15 cadence
Finish it up with 5 burpees OYO.
The shovel flag was planted in the middle of the Day Zero Proving Grounds when 24 men and 2.0s set off into the gloom in anticipation of the coming pain. Here’s what we did:
Baby jog around the field and to the flag for a little COP:
Fear the Whistle – group jog around the track and every time Q blows the whistle, perform stated exercise.
The whistle was blown a lot. The Q seemed to favor the 1 whistle call for 10 burpees the most.
At the end of the first 3 laps, a little stop off at the playground for some called out exercises.
We ran 4 laps total. At the end of lap 4, a little circle up at the flag for plank-o-rama. Hand off to PHaze.
Purple Haze Q – X marks the spot for Chestplosion:
Partner up, size does not matter. Partner 1 performs called exercise at the flag while Partner 2 runs out to corner of field to complete called exercise. Flapjack. We hit all four corners. We ran hard.
Circle up for Mary
As the rain started to come down, 12 men, including several FNGs to the workout, gathered in the South Charlotte Middle parking lot for the weekly dose of #F3FastTwitch. Here’s a look at what we accomplished this morning.
Leave the parking lot and run down the dirt road behind the baseball field, take the right field entrance to the field and circle up in centerfield for a little warmup:
Exit the field off the third base side gate and run the sidewalk toward the football field. A little impromptu stop off by the hand rails for 20 supine pull-ups (these bars proved a little awkward for this exercise…but we did them anyway). Continue our way down to the track.
Mosey onto the football field for some exercises and speed work. Line it up along the goalpost. Complete the called exercise. Run 120yds to the other goalpost. Complete the called exercise again. Run it back the 120yds. Plank. Called exercises:
Run it out with a little 3/4 speed jog the length of the field. Sprint it back, with all you got left. A call to repeat that by the Q was halted with a timeout (see below). Mosey to the parking lot for COT.
The shovel flag was planted in the dark at Catholic as 20 men, including 1 FNG, gathered to take their shot at #F3Centurion. Here’s what we battled through:
Before we left the parking lot…
Run to the right side parking lot for COP:
Run to the aquatic center parking lot for a lot of pain. Partner up (size does not matter) along the bottom of the parking lot.
Jailbreak sprint to the top of the hill and run over to the hospice center for some people’s chair…regular, right leg up, left leg up, on your toes.
Circle up in the hospice center parking lot for some Mary:
Run back to the parking lot for:
The shovel flag was planted on the grounds of McAlpine and 25 (including 4 FNGs) hearty souls set off for another #F3DayZero painfest. Bananas and Radar took the Q and the East Meck HS buddies were clearly in cahoots with a plan to crush the will and spirit of the Pax.
Bananas Q – Hit ‘Em High
A little baby jog around the parking lot then circle up for COP:
Mosey down to the field.
Mosey to playground for pain stations…3 rounds of:
Radar Q – Hit ‘Em Low
Mosey back to field for some calf raises…20 (cadence) each set. 1st set – feet out, 2nd set – feet straight, 3rd set – feet in.
Partner up (size matters) and line up abreast on the beginning cone with an eye on the 3 cones set ahead ~20 yds apart. Perform called exercise at each cone, partner drag to first cone, flapjack partner drag to 2nd cone, partner carry to last cone, flapjack partner carry to first cone on way back, sprint back to the beginning, including 1 backwards sprint back. Chair plank while waiting for all the Pax to finish. Called exercises:
Chair plank hold for one minute followed by another round of calf raises (see above). Called exercises:
Chair plank hold for one minute. Mosey back to parking lot for 6 MoM, with a lunge walk up the hill for good measure.
Mary: Flutter kicks, 50 (cadence); Russian twists, 20 (cadence)
8 brave men gathered in the parking lot at McAlpine Elementary School and made their way (some more graceful than others) through the slosh and into the gloom of the Proving Grounds. Big League Chew got the start on the mound and, as promised, he delivered a steady diet of fastballs…after starting the game with a nasty slider, low and away.
Big League Chew Q
Down to the soggy field, which had just been aerated, for the warmup (or so the Pax thought):
Mosey to the rock pile to grab a boulder then over to playground #1:
Run to playground #2 with your rock and repeat.
Back to playground #1 and repeat.
Grab a partner and partner carry to 1st garbage can, flapjack to 2nd garbage can, flapjack to 3rd garbage can. Repeato back. 5 squat chaser for each partner at the end.
Grab your rock, circle up on your back for situps that you had to be there to see. YHC cannot even describe them…but they hurt.
Purple Haze Q
Deposit your rock back on the pile then mosey to the track with your partner for a little Catch Me If You Can:
Run to the front of the school and grab some bench:
Circle up in the parking lot for some Mary:
Finish up with a little Indian run around the parking lot, jailbreak to the COT.
18 hearty souls ignored the weather forecast and the call of the fartsack to post at Centurion this morning.
Run to a side parking lot for a little warmup:
Run to the Carmel Commons parking lot for COP, Part 1:
Run up the steps of Carmel Commons, across the top and back down, then to the picnic tables in front of Catholic for COP, Part 2:
Run to another side parking lot for COP, Part 3:
Just enough time for some Mary:
Mosey for COT.
The shovel flag was firmly planted for Week 2 of Day Zero and 23 brave men, including 3 FNGs, lined up single file behind YHC for a quick time march from the parking lot down to the McAlpine Proving Grounds for some Saturday morning fun.
In a single file line at a marked-off area of the soccer field:
Peel off to an adjacent field for some COP:
Mosey to the next field, line up abreast and let the Hazing begin:
Circle up for 6 MoM:
Line back up abreast and finish strong:
A call to the bullpen for some Radar love (more on this in Moleskin):
YHC showed up about 15 minutes early to set up for his first Q at Day Zero only to find Mighty Mite (Hate) already there running laps around the track at McAlpine. Even so, he brought it strong during today’s workout…ahh, must be nice to be in your 20s brother.
There wasn’t a lot of chatter out there today during the 3 rounds of Hazing. O2 deprivation kicked in early and that left the Pax searching for each breath. However, halfway through the climb to 100 burpees, the Pax could see the writing on the wall and the Q was chastised for his lack of creativity. YHC did not take it personally though, as it just served as confirmation that pain was being dealt in a very real way. A couple of other highlights worth noting:
Great effort by the Pax today. Everyone pushed it hard, leaving the hour long rookie Q with some extra time. Thanks to Radar for finishing us off, literally. Thankfully, he showed mercy and stopped short of his 75 (cadence) dolly record from last week.
Special thanks to IPTAY, who presented YHC with a Purple ribbon he found on the school grounds, left over from this past week’s Field Day activities. The Q was deeply moved.