13 highly motivated men showed up for a Memorial Day launch. Welcome to Day Zero
Mosey and Circle up for warm up
Q gives brief speech about launch dedication and Memorial Day. Something about keeping the meaning of the day in mind as you push through each workout and keeping the flag in front of us the whole time. No applause or tears. Need to work on my delivery
10 Merkin Jacks (Cadence)
20 High Knees (Cadence)
Run to adjacent shopping center parking lot for pain stains.
PS #1-10 Peter Parker Merkins
Bear Crawl 20-30 yrds
PS #2- 20 Deep Squat jumps (I think I saw a subtle smile from Tiger Rag when I demonstrated the deep squat with your fingers touching the bottom of your shoes. Probably not a smile. Probably just the sun)
Backwards Sprint 20-30 yrds
PS #3- 20 Sister Mary Catherines
Sprint Back to the start
Grab The Shovel Flag and head out for a run.
Ran around the block doing Indian Sprints (See Moleskin for highlight)
Last leg of the block is a big hill.
Still Doing Indian Sprints however Qs switches Pax to lunge walks up the hill.
Once at the top of the hill we ran to the front of the school and lined up on the benches
10 jump up Burpees
10 Decline Merkins with one leg up
Repeat(Other leg up)
Mosey to Back Fields.
7s (Q had to call an audible here do to time. We got through 3 rotations)
Start- 1 Deep Squat with calf raise
High Crawl 10 Yards
Sprint 30 yards
6- Turkish get up Burpees- (Tiger Rags first correction of the day “Those are deck squat burpees”)
Mosey To another field
20 Ski abs
10 Carolina Dry Dock
Q calls Flutter Kicks in cadence and started doing Dollies- (Insert Tiger Rags second correction of the day. We did ten or so)
Q walks out and Grabs The Shovel Flag and brings it back to center of COP- Another big speech about giving it all to those who gave it all for us. I liked that one- getting better at this
100 Burpees- You Got 15 minutes
Mosey up to the AO
For some Mary-
We had a great turn out for this launch. Everyone was motivated and ready to get going. As we were waiting for the start Iptay let us know his M gave him a stern warning to save his energy for tonight. He gave us a little show of circle hip thrusts to let us know what he meant. Later he said he was talking about dancing. No one believed him. 13 minutes into workout, at the beginning of Indian Sprints Iptay lets out a little noise and grabs the back of his hamstring. Uh Oh. Sorry Iptays wife. He was able to recover and meet back up with us limping the whole way. Respect for fighting through
All through the workout the men were motivated. Although quiet at times. The 100 burpee call at the end of the WO got me some dirty looks. Everyone made it and Zipadee did a great job of helping along some of the PAX.
At the end of the Mary we got together and took a picture to capture the Launch of Day Zero. As we all know Tiger Rag is always on watch for good form. Apparently, he has some passion for photography as well, as he schooled us on proper lighting and getting the full advantage of the sun for the picture.
Thank you all for making this a great launch and for letting me lead it.
Purple Haze is QIC next week and I can only assume the hurt will continue
Have a safe weekend