High Intensity Century

High Intensity Century

7 men gathered at McAlpine Elementary for some #F3DayZero. Should’ve been more, but a few chose a strong Friday night over the hard work of a Saturday morning. No matter, we did enough work for them.

The Thang

Half lap mosey then circle up in the plush grass for COP: IWs x 10 IC; MCs x 10 IC; Merkins x 10 IC; Low Slow Squat x 10 IC.

Out the back entrance up to Bevington and down to the hill at Brechin Drive. At the bottom 5 burpees, at the top 5 jump squats. 10 times up the hill. 50 burpees and 50 jump squats.

Run around Bevington to the stop sign at Baybrook. Run the hill 3 times…20 merkins at the top x 3; 20 squats at the bottom x 2.

Back to fields at McAlpine. Choose a lifting stone. 25 curls, 25 presses, 25 triceps, 25 American hammers; 100 yard dash out; 100 yard dash back; 25 curls, 25 presses, 25 triceps, 25 Louganis. Return the stones.

Mosey to the front of the school. 25 step ups on left leg, 25 step ups on right leg, short lap around parking lot; 25 dips, long lap around parking lot. 4.0 miles.

Moleskine

Current site Qs, Future site Qs, old co-site Q…however, no founder, as he fell victim of a Friday night bonfire and PBR tall boys. Add in Teddy and Frasier it was like old times at Day Zero. Frasier even did a solo pre-run.

Not a lot of time to plan after getting text from Hairball on Friday afternoon. But tried my best to impress everyone…got to make sure my pension stays in tact. Almost lost it on a 10-count call. And again on actually daring to run on the soccer fields. However, Pro and HB were off their game…no comment about kids jackets or gloves today.

Good group of guys this morning. A lot of hard work put in on the hills. YHC was pretty much done after round 1 on Brechin. Thanks to Pro and HB for chance to lead.

Announcements

Saturday Memorial Day Weekend – 3 year anniversary of Day Zero

Monday Memorial Day convergence in Metro

The Fort Fast 5 coming up in May.