Business As Usual

Business As Usual

The shovel flag was planted while Journey blared from #F3BigBlack as 7 men gathered for business as usual at #F3DayZero.

The Thang

Boomer Sooner Q

Half lap around McAlpine track with some right and left carioca thrown in. Gather on the field for COP:

• SSHs x 20 IC
• Mtn Climbers x 20 IC
• Merkins x 20 IC

Mosey to the rock pile. Pick a rock for heavy lifting. Line up along the sidewalk.

• Side-to-side rock jumps x 20, sprint, CDDs x 10, sprint back
• Front-to-back rock jumps x 20, sprint, CDDs x 10, sprint back
• Bicep curls x 20, sprint, burpees x 10, sprint back
• Bicep curls x 20, lunge walk, burpees x 10, lunge walk
• Shoulder presses x 20, lunge walk, HR merkins x 10, lunge walk
• Shoulder presses x 20, mosey to playground for pullups x 15
• Russian twists x 20, mosey to playground for pullups x 15

Return rocks to pile and mosey to hill by playground.

• Backward bear crawl up hill. Mosey back down. 20 dips
• Rinse & repeat

Purple Haze Q

Run to the Yellow Rose parking lot. Circle up.

• Merkins x 10 IC
• Run up the hill and loop around shopping center entrance back to circle
• Low Slow Squat x 20 IC
• Run up the hill and loop around shopping center entrance back to circle
• Flutter kicks x 20 IC
• Run up the hill and loop around shopping center entrance back to circle

Line up in parking lot.

• Suicides
• Backwards run suicides
• Bear crawl 20 yds, sprint
• Lunge walk 20 yds, sprint
• AYG sprint

Mosey back to front of school. Grab some bench.

• Decline merkins, dips & incline merkins all x 20, run short loop in parking lot
• Repeat exercises all x 15, run short loop in parking lot
• Repeat exercises all x 10, run short loop in parking lot

Grab some wall for people’s chair.

• Hold for air presses x 20 IC

More people’s chair but drop it lower for some excessive 10 counts

Mosey to side parking lot for Mary.

• Freddy mercury x 25 IC (5 slow, 5 fast, 5 slow, 5 fast, 5 slow)
• Dollies x 20 IC
• Protractor

COT.

Moleskine

Making the decision to post on Saturday takes dedication. Making the decision to post at DayZero takes resolve. 7 did so with wreckless abandon this morning and worked hard for a solid hour.

Boomer Sooner brought the heat in just his 2nd Q. The War Baby clearly had the plan to get us all swole up for weekend. YHC then decided to run the Pax a little.

Great group of guys this morning. Some good 2ndF throughout without sacrificing the 1stF…Spackler contributing to both, but to one more than the other. Gummy showed up peeved, shunning Ascent forever after SwissMiss twitter stole this morning’s Q right out from under him.

Announcements

• Area51 Christmas Party 12/6 at Sugar Creek Brewery
• Joe Davis Run on 1/10
• SoleRedemption Shoe Collection. Hairball is the DayZero shoe Q.