Show me your “Oh” Face

Show me your “Oh” Face

12 men decided to get their weekend started off at RockZero and may or may not have regretted it.  With a virtual shovel flag planted firmly in our minds, a disclaimer was proclaimed, and after giving an extra 30 seconds for O’Tannenbaum to get out of his car, we were off for a full 60 minutes of pain.  Here is what may or may not have occurred on the campus of Calvary Church:


Mosey around the parking a little longer than what most pax thought was a reasonable amount of time and circled up for an old school COP:


  • SSH x 30
  • 10 burpees OYO
  • Imperial Walkers x 27
  • 9 burpees OYO
  • Low Slow Squat x 24
  • 8 burpees OYO
  • Mount Climbers x 21
  • 7 burpees OYO
  • Peter Parkers x 18
  • 6 burpees OYO
  • Parker Peters x 15
  • 5 burpees OYO
  • Romanian Dead Lifts x 12 (each leg)
  • 4 burpees OYO
  • Merkins x 9
  • 3 burpees OYO
  • Wide Arm Merkins x 6
  • 2 burpees OYO
  • Diamond Merkins x 3
  • 1 burpee OYO

(If you are counting, that is 55 burpees within the COP…for those who participated ahem Geraldo)

Mosey over to the rock pile and grab a lifting rock.  Some hesitation in my voice on my response as to what size rock to get as I knew it was going to be a lot of lifting and I’m not one to be overly aggressive.  But we went with “lifting” and those who chose to be aggressive paid the price.  Circle up in the small lot next to the rock pile for an Earth Week review of the 3 layers of the Earth: The Crust, The Mantle, The Core.

The Crust:

  • Curls w/ rock x 20
  • Overhead presses w/ rock x 20
  • Triceps extension w/ rock x 20
  • repeato for a total of 3 rounds
  • take a run around the island

The Mantle:

  • Squats w rock x 20
  • Romanian Dead Lift w/ rock x 20 (10 each leg)
  • Calf Raises w/ rock overhead x 20
  • repeato for a total of 3 rounds
  • take a run around the island

The Core:

  • Rock merkins x 20 (rotate which hand is on rock)
  • Flutter Press w/ rock x 20
  • Extension sit up w/ rock x 20
  • repeato for a total of 3 rounds
  • take a run around the island

Take our friendly pieces of Earth back to their resting place and mosey over to the long parking lot along Hwy 51 for a modified Beast.  Typical Beast is 6 exercises x 6 repetitions x 6 rounds.  We lined up at the first island leaving 7 more islands to go visit, so we had to modify.  6 repetitions at the first 6 islands and then 6 burpees at the final island.

  • round 1 – Merkins
  • round 2 – Jump Squats
  • round 3 – LBC
  • round 4 – Carolina Dry Docks (Dry Humps according to BLC)

As we ran out of clock we had to cut the modified Beast short and head back to launch as the time read 0800.  That was our story for the day and we’re sticking to it.


Ye Naked Moleskinith:

Ah the morning started out with the typical jabs at YHC about if I even know what a bootcamp is anymore and that this must be the easy day at RockZero.   Being that I’ve been on IR my running is extremely limited, so I was forced to doing a strict bootcamp with minimal running.  Hops would have been proud as we totaled less than 2.25 miles on the day.  The jabs about being an easy day from Cheese Curd quickly went away when we realized we were doing a burpee ladder at the COP.  A crowd pleaser as always.  Lot of griping commenced.  Lot of extra squats from Geraldo commenced as he apparently has a strict no burpee rule now.  It is also known now that my squat pivot may be the best there ever was: quick, clean, staring into the eyes of the pax.  There may or may not have been some miscounting here and there as my brain and body were already turning to mush.

Lot of gripes, grumbles, and modifications made during the rock use portion of the day.  But the worst was both seeing and hearing Cheese Curd’s Oh Face.  I don’t know what he was doing to that rock of his, but I suggest nobody ever use that one again.  We learned way too much about the intimacies at the House of Curds.  Really glad nobody brought a 2.o today.  O’Tannebaum is looking to hire an assistant to do his repetition counting for him.  Runstopper was so excited for merkins he started before I even finished explaining the rest of the exercises.  Beetlejuice removed his hat for a moment revealing a big mop of hair under there that impressed many pax.  Glad he made the move to a bootcamp today leaving High Tide in the parking lot all by himself with his gear and eventually just leaving and going home.

With the modified Beast, we added an additional 24 burpees to the count which came out to a daily total of 79.  I was hoping for a nice round 100, but today wasn’t the day.  We’ll save it for Memorial Day weekend.  Mr. Magoo was showing off his speed between islands putting us all to shame.  I was so thirsty on the final two rounds I could barely talk.  Dominoes and beer the night before may not have been the best idea.

Solid work  by everyone.  Great group today and I was happy to be back at RockZero.  I will try to start getting back more often.  I get too wrapped up in the running sometimes because it’s my comfort zone, but I need to shake it up with more bootcamps.  Thanks for sticking with me today fellas.



  • F3 GrowRuck is coming on August 6th – – if you’ve never done one, this is a great one to do.  Lots of training opportunities for it.  See Slack for details.

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