Solid Iron Cake

Solid Iron Cake

12 men gathered for another episode of the Day Zero.  As promised there was cake.

Run to back of field for COP

SSH, IW, Merkins, Mountain Climbers, Rock Stone Hoppers, & more Merkins.

Run to Carswell and Bevington.  Run up Carswell from Bevington to, well, Bevington.  At the top do 10 jump squats at stop sign 10 heels to heaven.  Head from Bevington back to Bevington.  Jump Squats then heels to heaven.  Repeat from Bevington to Bevington and back to Bevington.  Look at a map if this confuses you.

Run back behind school, grab stone, wall sit with overhead presses, then stone presses straight in front, the overhead press with stone press straight in front.  Then 20 thrusters with stone (squat with overhead press)

To the loading dock.  Groups of 3.

P1 – Run around front parking lot.  P2 – Jump ups (step ups) on loading dock.  P3 – stack the cake.  i.e. move all 4 plates (45 lb, 35 lb, 25 lb, and 5 lb) , one at a time like a shuttle run from one end of lot to other.  When done do 3 burpees and repeat the process returning the cake.

Repeato, but P1 – Declined dry docks on, you know, the dock.  P2 – run to playground for 10 pull ups. P3 – stack the cake.

Carry plates to front of school for 2 rounds of 15 split squats each leg an 20 derkins.  When done lunge walk to parking spaces and mosey back.  Carry plates back to cars.

Grab stone and head to field.  21 6-count burpees, LBC’s, 19 6-count burpees, flutter with press.

Return stone to pile and head to COT.

Moleskine

• Always a pleasure leading a strong group at Day Zero and appreciate the fellowship on my 40th.
• Radar was in an extra special mood today as he strolled into COP a bit late a whispered a little happy birthday in my ear.  A pleasant comment from him is so infrequent, I judge it to be genuine.  Its just verbal abuse from here on out.
• TR appeared giddy when he saw the stacks of weight thinking we were going to be knocking down hair-burners with 100lb stacks.  We didn’t do it, but look for that little bundle of joy in the future.
• Prohibition and Flipper apparently privately tweeted their intent to run 4 miles prior to Day Zero.  Not sure if I am more offended due to lack of invite or the disrespecting of my Q to the point they figured they need 4 miles extra ahead of time.  Hopefully your legs hate you in the morning.
• It sucked cutting the burpees into 2 sets but:  a) I think it was quickly narrowing down to just me doing them, b) I am not 100% sure I could have cadence called it continuously without my voice cracking into a 12 year old soprano.  And anyway by the end of the 2nd set, keeping cadence became near impossible as my face and mouth were covered in sweat and spit and keeping up with the backwards count down TR suggested
• Thanks to Flipper – CG, no NTT Data, colleague of mine on crossing the other to DZ on the other side of the tracks where he usually posts at “The R…” (not sure I am allowed to mention the full name in a DZ backblast).
• Also thanks to my good buddy Quint for running out of mediocre excuses to post and showing up today.
• Haze with a gracious send off as always.

Announcements

F3 Dads was at 9am, but you already missed it if you are reading this.  Try next week. Lex Luthor Q’ed a good one.