Day Zero Field Trip

Day Zero Field Trip

Mosey over to the Yellow Rose parking lot.  With the pax properly disclaimed, let’s get started.

COP:
-1 legged Burpees x 10 R
-SSH x 25
-1 legged Burpees x 10 L
-IW x 25
-8 count body builders x 20

LOP (Line of Pain):
-Mountain Climbers x 20
-Plank walk right
-Shoulder taps x 20
-Plank walk left
-Mountain climbers x 20

Indian Run to Trader Joes

People’s chair near CVS (mix in some arm raises)

Parking Lot pain behind TJ’s:
-1 group performs exercise while other group runs diagonal parking space shuttles
-8 rounds with 8 exercises: Burpees, Deep Squats, Calf raises (regular, toes in, toes out), Staggered arm Merkins with one hand on curb R/L, burpees

More People’s chair

Return to Day Zero AO – run at your pace

Find a pet rock and circle up:
-Biceps curls
-Tricep extensions
-Shoulder presses
-2 times thru rotating around the circle to vary the rocks (rd. 1 x 25, rd. 2 x 20)

Core rotation (5 stations):
-Wall mountain climbers x 15
-Heels to heaven x 20
-Flutters x 20
-Plank walk on rail
-Dolly x 20
-Plank walk on rail again

COT

Moleskin:
-Great to have Elsinore visiting from #F3Raleigh.  Come back and join us anytime.
-YHC had some issues calling cadence in the LOP.  As expected, the pax jumped all over me calling it my VQ.
-Teddy was burning a trail on the return back to the school.
-Bugeater showed up carrying his football.  Maybe he read Purple Haze’s tweet about football conditioning drills…3 weeks ago!
-Several BRR guys were getting after it today.  I think Gummy was asking for running hills after our Line of Pain (LOP).
-Always a pleasure leading the pax.

Announcements:
-Mud run signups are finally final.  Maybe they’ll need replacements, so watch twitter if you’re interested.
-I completed missed collecting canned goods.  If you brought them, connect with Dora to coordinate delivery.