The Real Day Zero Back Blast, Accept No Substitute

The Real Day Zero Back Blast, Accept No Substitute

8 PAX made the correct choice this fine Saturday morning to and posted to Day Zero for their #DownPAINment.

The Thang:

Geraldo Q

Take a lap around the AO track.

COP
Side Straddle Hop x 25
IW x 25
Merkins x 10
Squats x 25
10 Spartan Burpees OYO

Partner Suicides

Partner up Partner 1 runs to the goal and back while Partner 2 does called exercise, then flapjack

• Round 1- 100 LBCs
• Round 2- 100 Monkey Humpers
• Round 3- 100 Squats
• Round 4- 100 Mountain Climbers

Track Work

Sprint sound the track in opposite directions of your partner and perform called exercise.

• Round 1-10 Old school sit ups each
• Round 2- 10 flutter kicks each

Peoples Chair (AKA “The Semi Gloss”)

Move over to the school wall for 2 rounds of the People’s Chair with air presses x 50.

Purple Haze Q

Partner Work

Mosey to the Yellow Rose parking lot and stay with your partner. Partner A runs up the steps and around while Partner B runs up to the entrance and back then perform the called exercises.

• Round 1- Partner merkins
• Round 2- Jump Squats
• Round 3- Dollies
• Round 4- Burpees

Triple Nickel

Mosey to Bevington for the Triple Nickel. Merkins at the top, Jump Squats at the bottom.

Head back to the school, then lunge walk up to the school entrance.

Mary

• Left elbow to right knee, then Flapjack.
• Leg Lifts

Moleskin:

• Great effort by the PAX today, the Day Zero crew never disappoints.
• We covered over 3 miles today with most the PAX #FastTwitch regulars.
• The track around the AO is much longer that YHC remembered. After the first partner track work lap YHC heard some mumble chatter, “We have to do it again?”. It could always be worse.
• Spackler came prepared for his #Elvis during COP wipes and all. Convenient how he missed the burpees.
• Prohibition noted that it was too bad the DZ Integrity Police was missing #Accountability. He also recommended Q School for YHC, repeating the class real soon.
• There was some discussion between Mighty Mite and PH as to the origin of the #TripleNickel and whether the name was applicable. Might have to defer to UB Bull Mermaid for a ruling on this.
• Thanks to Purple Haze for taking us out, #SiteChaplin
• As always, an honor and thanks to Hairball and Prohibition for the opportunity to lead. Sound off with any mumble chatter.

Announcements:

• Please consider a donation for Zip-A-Dee, please see the Area 51 email and contact Horse Head or Counter Top for information.
• The spring Mud Run is 4/11 and registration is open its the F3 “Super Bowl”. HC and regsiter today, Madame Tussauds is the Area 51 Mud Run Q,  Area 51 pre-blast here: http://f3nation.com/2015/02/02/area-51-2015-spring-mud-run-everything-you-need-to-know/
• BRR sign-ups ongoing, contact Turkey Leg, smastbrook@metlife.com, if you’re interested. Drivers are also needed, “all the fun without the run”.
• F3 Golf – http://f3nation.com/2015/02/04/the-2nd-annual-f3-golf-classic/
• Team Spearhead GORUCK Red, Light, and Blue 5/15-5/16: http://www.teamspearhead.com/2015/01/22/red-light-blue-003-charlotte-nc-may-15-16-2015/