Run Before You Crawl

  • When:08/16/14
  • QIC: Purple Haze, Mighty Mite
  • The PAX: Prohibition, Tiger Rag, Teddy, Boomer Sooner, Runstopper, Purple Haze, Mighty Mite

Run Before You Crawl

7 men showed up for #F3DayZero. 7 men got what they came for.

The Thang

Purple Haze Q

Run to the Yellow Rose parking lot for COP:

  • IWs x 20 IC
  • Mtn Climbers x 20 IC
  • High Knees – 30 seconds
  • Butt Kicks – 30 seconds
  • SSHs x 20 IC

Partner up and run streets around shopping center in opposite directions. Meet at the back for called exercise. Keep running in same direction. Meet back at the beginning. Flapjack & run opposite direction from first time. Called exercises:

  • Merkins x 20
  • Deep Squats x 20

Mosey to hill on Carswell for Mermaid’s Triple Nickel. 5 reps of exercise at bottom, 5 reps of exercise at top, 5 times up. Exercises:

  • Deep Squats at the top
  • Merkins at the bottom

Mighty Mite Q

Mosey back to the school and grab two rocks to use in exercises. Line up in a zoo line and perform animal crawls (~ 25 yards) and called exercises (at each end). Rotate through until you’ve completed all of them.

  • Bear crawl, 10 merkins, 10 sit-ups, 10 squats, Backwards bear crawl, repeat exercises
  • Gorilla walk, 12 diamonds, 12 sit-ups, 12 squats, Backwards gorilla walk, repeat exercises
  • Scorpion walk, 14 HR merkins, 14 Russian twists, 14 squats, Backwards scorpion walk, repeat exercises
  • Crab walk, 16 wide-arm merkins, 16 V-ups, 16 squats, Backwards crab walk, repeat exercises

Mosey to the toughest parking lot in A51 for some aquarium work, Jack Webb style:

  • 1 whale kick, 4 crunches; 2 whale kicks, 8 crunches…all they way up to 5 whale kicks, 20 crunches…then back down.

Done. COT.


Some fast, young guys out at DayZero this morning…with Teddy, Boomer Sooner and Mighty Mite Larry Birdin’ on the runs and the Triple Nickel. The trip around the shopping center seems uphill both ways. And the Carswell hill will sneak up on you if you run it enough times.

MM’s zoo day was pure misery. Everything hurts during all the crawls…shoulders, legs, core. Add in the exercises on each end of it and that leads to absolute smokedom. What the Pax lacked in coordination for some of the backwards crawls, we made up for in determination…and the backwards scorpion walk has been added to the list of my least favorite things to do.

Not a lot of mumblechatter this morning…just hard work. And Runstopper only attempted to Q-Jack once.




Contact @Champagne for tuturing.

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