The family’s back together again – #F3RockZero

The family’s back together again – #F3RockZero

2 awesome workouts re-merging after a few years, yet not one SF….oh the humanity!  This is America, is it not?  Flipper promises to make sure there’s a SF every time going forward at #F3RockZero.

After a disclaimer that Mermaid would not approve, the pax set out for an inaugural assault at RockZero.

The Thang:

Jog over to courtyard of gym building.

COP:

IW x 20 IC

H-R Merkin x 20 IC

Slow Squat x 20 IC

Groiner x 13 IC.  Didn’t get to 20 as planned, and TR duly noted the 13 was a necessary modification.

Jog to playground.

Partner up.

P1 – donkey kicks x 25 on swing. P2 – Freddy Mercury; Flapjack.  Rinse & Repeat.

P1 – decline merkins x 20 on swing. P2 – Jump squat x 20. Flapjack. Rinse & Repeat.

Jog a couple lots down.

Circle up for Ring of Fire.  1 pax bearcrawls around circle while reset of pax does various plank holds as well as squat hold.

Mosey to rocks near ballfield.  Partner up again and grab a lifting rock.

P1 – overhead press while P2 does burpee broad jumps across the lot to the lamppost and runs back. Flapjack.

P1 – bicep curls while P2 lungewalks to lamppost and runs back. Flapjack.

Jog to picnic tables for the following.

Jump Up x 20, Incline Merkin x 10

Jump Up x 20, Incline Merkin x 15

Jump Up x 20, Incline Merkin x 10

Jog across the AO to base of Northface.

SSH x 25 IC

Run up Northface and back around to the base.

6-count burpee x 13 IC.

Back up Northface and around again to the base.

Random cadence squat x 25 IC

One last time up Northface.

Mosey to launch lot for 6 MoM

Flutter x 13 IC

Mahktar N’Djiaye x 13 IC

LBC x 13 IC

Elbow plank w/ alternating leg lift x 13 IC

Dolly x 13 IC

American Hammer x 13 or 10? IC

6-count burpee x 13 IC.

Done.

Ye Olde Moleskine:

A pax of 20 for the re-uniting of The Rock & Day Zero.  Good stuff.  Good call to do this in YHC’s opinion.  Good to have Tiger Rag and his workout mittens join us.  He left after about 22 minutes after the playground work, but did the 6 mile pre-run with Hairball and Prohibition.  T-claps.

Strong work by the pax.  E-Trade was particularly stout….when will you post on a weekday brother?  Of course, you’ll probably never see this backblast either.

Boerewors was giving great effort, and he actually already voted.  South African electorate…Safe Lite, our other South African compadre, can’t vote….at least not in Charlotte but probably could in eastern North Carolina or Chicago #earlyandoften

Swiper was his normal mumblechattering self, but methinks the burpee broad jumps and surprisingly the alternating leg lifts while in elbow plank got his attention.  Teddy, Jet Fuel, Red Rocks couldn’t get a word in though….

Didn’t even notice if Runstopper wore tights?

Dear Abby was last in….but glad he made it to the reunion party.

Anyway, was a privilege to Q this remixed crew.  Addition by addition or something like that.  Thanks to Flipper for taking us out in prayer.  Indeed, much for which to be thankful…including the American Hammer.

Despite Hopper’s announcement that I was a godfather or something and that I was going to be co-Q with Flipper at RockZero….that’s not going to happen.  Or I am now announcing my retirement as co-Q after about 4.5 hours.

Announcements:

Christmas Party – sign-up.  All the pax from former or current British colonies/protectorates/etc promise to sing a few of their favorite songs from the old countries.

Joe Davis Resolution Run – Saturday, Jan. 7th – sign up