Smoking Allowed at Rock Zero

Smoking Allowed at Rock Zero

Men of Rock Zero… thanks for allowing me to lead this morning!  Truly an honor, and very enjoyable!  15 gathered in the shadow of The Northface, although we would not be tackling that landmark today. Having been disclaimed, off we went for something like this:

The Thang:
Mosey to parking lot for COP:

5 Burpees OYO
SSH x 25
Low Slow Squats x 25
Imperial Walkers x 25
Merkins x 15
Mountain Climbers x 15

Mosey to next parking lot for some suicide gassers:
1.  3-line suicide, then sprint to the 3rd island (High Tide is still running!);  rinse and repeat back
2.  3-line suicide, then backwards run to the 3rd island; rinse and repeat back
3.  3-line suicide, then lunge walk to the 3rd island; rinse and repeat back
4.  Repeat #2
5.  Repeat #1

Mosey to the snack stand… everyone grabs a bench for Hell’s Ladder (10-15-20-15-10):
1.  Dips, Derkins, Merkins
2.  Step ups, LBC’s
Q’s note:  In the process of doing this, it was evident that I should have mixed some exercises from #2 into #1, and vice versa.  Duly noted for next time… my arms were SMOKED!

Mosey down to the field for some partner carry/catch-me-if-you-can.  Split into 5 groups of 3:
1.  P1 Carry P2, P3 does 5 squats, then catches P1/P2.  P2 carries P3, P1 does squats… so on, so forth…  Down and back.
2.  Repeato with LBC’s instead of squats… and extended the travel distance to allow for more “catching”!

On the field, split into 2’s for under/under work.  P2 Planks while P1 crawls under back and forth with the following exercises:
1.  10 Jump Squats
2.  10 Hand Release Merkins

Mosey back to the cars for quick Mary:
Dolly x 20
Flutter x 20
Box Cutters x 10
LBC’s x 20
Hold 15-degree protractor for final 30-seconds

DONE!!  Excellent job out there!  We covered about 1.8-miles.

Moleskine:
As I stated earlier, it is an honor to lead you guys, and a great start for my weekend!  I hope it was a good workout for you!  It has been too long since I have posted at Rock Zero, and even longer since I’ve Q’d.  I will reverse that trend for 2017!

Great to have Valvano join us from Myrtle Beach!  Great stuff out there… please come back and visit anytime you’re here… and safe travels home!

Great to have Dumpster Fire back after a bit of IR for his hamstrings.  He has had his fill of Slim Fast for the week…. maybe the month!  Great stuff!

Also, great to see such a strong group of regulars!  Hoover, Marlin, Red Rocks, Private Benjamin, Drano, Dingo, Jet Fuel, High Tide, Boerewors, Nemo…. you guys are the heart of A51 and Rock Zero!

We missed Flipper, in as much as we want him to recover quickly, and not pass whatever he has on to the rest of us!  Get better soon!

The mumble chatter was light because like me, I think we were all breathing pretty heavy!  Some of my “worst” memories involve The Rock, and Runstopper… but he knows I mean that in a great way!

High Tide joined me for a pre-run, and then a run in/run out for coffee.  Thanks for the F1 and F2!

Announcements:

1. Richard Sheltra 5K April 29 benefits the Pineville firefighter that lost his life fighting a fire last year.
2. Also April 29 – Gethsemane Garden 5K to benefit orphanage in Kenya to help kids with HIV/AIDS.  Here is a link to GGCCKenya website.
3. BRR sign-ups with Slim Fast

Remember F3 Dipstick… an F3 Brother from Myrtle Beach.  He needs prayers for speedy healing and recovery!

Thanks to Hoover for the prayer out!