All In The Family

All In The Family

10 men posted at #F3DayZero on the day after the 4th. We continued celebrating our freedom with a little painfest.

The Thang

Warmup run around the track and gather on the basketball court for COP:

• SSHs x 25 IC
• Merkins x 20 IC
• IWs x 25 IC
• Mountain Climbers x 20 IC

Run to the front of the school and find some bench:

• Decline Merkins, Dips & Incline Merkins – 20 each
• Lap around the parking lot
• Decline Merkins, Dips & Incline Merkins – 15 each
• Lap around the parking lot
• Decline Merkins, Dips & Incline Merkins – 10 each

Run to the Yellow Rose parking lot:

• Suicides
• Forward lunge walk, backward lung walk, run it out
• Bear crawl, backward bear crawl, run it out
• Squat pivots, run it out
• Suicides

Up the steps and onto Baybrook Lane. Plank at stop sign, knock out 10 Merkins on the Q’s count.

AYG to the stop sign at Carswell. Line it up for a Mermaid special…the Triple Nickel:

• 5 jump squats at the stop of the hill
• 5 merkins at the bottom of the hill
• 5 times up the hill

Run back down Bevington to the Baybrook. AYG on Baybrook up the light post. Mosey from there to the back entrance to the McAlpine Proving Grounds.

• Circle up and on your six: LBCs x 25 IC, Flutters x 25 IC
• Gasser length of field and back
• Circle up and on your six: Dollies x 25 IC, Rosalitas x 25 IC
• Gasser length of field and back
• Circle up and on your six: LBCs x 25 IC, Protractor
• Gasser length of field and back
• Circle up: 13 burpees OYO

Mosey back to parking lot. COT

Moleskine

Big day at Day Zero…3 FNGs thanks to Hairball’s family being in town and 3 site FNGs thanks to Snowflake, BOG and Virus finally showing up at McAlpine. All the new folks had the Q pretty nervous. So we stayed basic today…just running and straightforward exercising.  Got the heart rate up and did a lot of merkins to get all swole for an all day pool day. No one complained, except Spackler…said something about boring, while he was being a #refusenik.

Announcements

• Sign up for MudRun
• Show up at Day Zero on Saturday for Semi-Gloss & Boutique…shirtless Saturday