The Swede Six

The Swede Six

Seven of Area 51’s finest made the right choice for the #DRP at Day Zero and here’s how it went down.

Geraldo Q

Warm up lap around the Day Zero track circle up.

COP:

5 Burpees OYO
SSH x 25
4 Burpees OYO
Squats x 25
3 Burpees OYO
IW x 25
2 Burpees OYO
Merkins x 15
1 Burpee OYO

Field Work:

Line up at the soccer field & partner up. Partner 1 does called exercise while Partner 2 sprints to the garbage can and back. Flapjack, 2 iterations per exercise.

• Round 1-Merkins
• Round 2- Freddy Mercury
• Round 3- CCDs
• Round 4 Heels to Heaven

Bear Hunt:

Stay with yours partner bear crawl CMIYC Partner 1 does 5 merkins while Partner 2 bear crawls. Flapjack to the garbage can and back.

Peoples Chair:

Mosey over to the school and grab a piece of wall, for 2 rounds of the people’s chai, second round with air presses x 50.

Jack Webb:

Circle up with Runstopper’s old friend Mr. Webb up to 8, then turn it over to the Swede.

Swede Q:

Mosey over to the retaining wall for 3 rounds of the following:
Alternating wall jumps x 11
Derkins x 7
Back Ext x 21, 15, 9

Six Pack:
1 pull-up 5 Russian Twists (11’s count)

Partner Burp and Merkin:
Partner 1:Burpees with increasing merkens to 7
Partner 2: called exercise with rock
Shoulder press
Squat
Curl
Standing lunge
Tricep ext
Squat to shoulder press
Shoulder Press

Burpee/Merkins:
Partner 1: Reverse Burp and Merk from 7 to 1.
Partner 2: air shoulder press

Moleskin:

• Great work by the PAX today, the Day Zero crew always brings it.
• After getting the context of the Swede’s rename, Heartbreak Ridge needs to be added to the PAX’s Netflix queue.
• Iron Horse put in some extra credit by hitting the gear pre-workout at the Rock.
• Frasier sans cast getting it done with a 6 mile pre-run and one handed burpees, #DayZeroStrong.
• Mighty Mite posted in spite of a late return from business travel.
• Prohibition was showing of the bruises acquired from Whiplash, it’ll feel better in the end.
• The Swede lived up to his namesake and brought the pain, shoulder smoker with with wall work, “Swede Six” and Burpee/Merkin combo.
• Thanks to Hairball and Prohibition for the opportunity to lead.
• Rumor was that Hairball was going to make  drive-by since he had daddy-day-care duty, no sighting however.
• Thanks to Iron Horse for taking us out and please sound off with any mumble chatter.

Announcements:

• Southern Discomfort Saturday 8/1, mark your calendars, it will be epic and absolutely CSAUP.
• F3 Dads Camp August 14th -16th: http://f3nation.com/2015/05/13/3rd-annual-f3-camp/
• Team Spearhead Brew Ruck benefitting Second Harvest Food bank 7/18: https://www.eventbrite.com/e/team-spearhead-brewruck-for-a-purpose-004-registration-17306088978