It is time to challenge yourself. Come out and beat the old you. Or come out and challenge the new you. 9-28-2013, See below for details. HC in comments
The Day Zero Challenge
This Saturday will be the first of a recurring challenge at Day Zero.
We all dedicate a great deal of discipline, time and effort into participating in F3 workouts. Purple Haze and I want to help you measure your results on a regular basis. The event will consist of several exercises completed over a 1 hour period. It will be the same every time we hold the Day Zero Challenge. (We are thinking every 8 weeks or so). The clock will start at 0700 and end at 0800. You will measure how far you get within the cycle. And then the next time you do it try to exceed your last.
There will be no coupons, sandbags, etc. It will be just you, your body and your mind. I think it is a safe assumption that the exercises chosen will be difficult and so will the amount you have to do. We wouldn’t call it a challenge if this wasn’t the case.
There will be no heroes in the back blast or scores posted. If you want Purple Haze and I to keep track of how far you get then we are happy to do so. That way you do not have to worry about tracking your improvement.
Things to consider:
Here is an example of how it will work. The sequence has not been determined yet but will be soon. Each set of exercise is followed by a lap around the track. (The lap will consist of every inch of the cement track. If you stay on the outside edge you will be fine. I note this because there are places where you could cut across (basketball court). We will try to put some cones out to guide you)
COP-
Exercise #1-
100 Burpees
Take a lap.
Exercise #2
100 Squats
Take a lap
It will go on like this until one hour expires. We hope to see you all out there. The following Hard Committed Saturday night. I thought is best to put them here so they know I didn’t forget. HC in the comments below. That way you know you will do it. We look forward to seeing you out there.
-Radar
Hard Comitted
Bulldog
StageCoach
Stone Cold
Good Hands
Spackler
Bananas
Yo Yo Mah
23 men showed up for humid Day Zero beat down. 23 finished probably a couple pounds lighter. #quiltfreebeer #yourwelcome
The Thang
Spackler Q
COP- partner up for Bama Circuit
Mosey to the end of the field for 100 yard gassers- plank at the end and then do exercises
Radar Q
Gather at the end of the field and group up in threes and each team gets a sandbag. (Ruckers did not seem pleased)
All Pax gather to cheer on the final leg.
Line up for some more gassers- Stay in relay groups
Turn around and go back the other way with a different exercise
Turn around for another round-
Mosey up to parking lot for Mary
Moleskin
We had a great crew out today. It was good to see some new faces. Hopefully you all make it back out. Props to Baracus and 49er for running in from The Rock. Funny I haven’t seen anyone running from Day Zero over there. Weird. Mighty Mite also showed up early to get in a mile on the track
Spackler did not waste time getting to it. Warm up was short and sweet and then we started working our chest. Not much chatter during this. Pretty sure 49er and Haze were using a different counting system as they finished when most PAX were at 11 on the countdown.
Congrats to Chipotle, Mighty Mite and one other (comment to be recognized) for winning the relay. Chipotle finished strong for the victory. This was not easy.
YHC was sure when he called squats with bag throws all his precious bags would be destroyed. All but one made it. I should never doubt my craftsmanship. I should note that the one that busted was in Dora’s possession for the last 10 days. He showed up with it having some questionable tape on it. As they say, when you want something done right….
Semi-Gloss went Donkey Kong on us and got out of his shirt half way through. Much smoother skin than DK though. Not to be out done Hoff stripped down to a sweat soaked, stretched out tank at the end. Hoff also hard committed to doing Go Ruck. He will now have to trade in his weighted fishing vest for a Ruck. Purple Haze is considering so Ruckers get in his ear.
Coffeteria note- Hops showed up with his 2.0 looking very clean. He said he didn’t post because he was going on vacation today. He wasn’t on vacation, just leaving for it later today. His 2.0 told him they should not have showed up. Sometimes children can be so wise.
Announcements-
21 pax showed for a hump day visit to The Maul
The Thang
COP
Run To Fountain- Bag included
Run Back to side of Theatre- Bag included
Run to Speed Bumps behind HT- Bag Included
Run to side of Target for COP- Bag included
#1
#2
#3
#4
Run Back to Front of Theatre
Mosey Over to side of the theatre
Moleskin
Good turn out today. Dora was the only one to do the 1.5 run in. He did not do the run out as I caught him sneaking into a vehicle for a ride back to his. Props for the 1.5 though. YHC got some dirty looks when he started off with everyone grabbing a bag. They do look somewhat suspect so I understand the confusion and disdain. The Maul is pretty spread out so there is a good deal of ground to cover. It is challenging enough without a 35lb bag. Good teamwork out there and everyone made it. There wasn’t a lot of chatter as the work load was heavy. Time flew by and before you knew it, it was over. The summer humidity brought out the poisons and there wasn’t a dry shirt to go around. Thanks for letting me lead guys
Welcome to FNG Jared B. (Rolling Rock) and FNG- TJ H. (Libby).
Announcements
The Thang
Zipadee Q
Standing around 10,9,8,…..- wheres The Hoff?
COP
Run Over by the playground for some circuits
#1
#2
#3
#4
Mosey to fields to meet Joe Hendricks
JH#1
JH#2
Plank when finished then we line up single file
Radar Takes Q
Partners mosey over to truck to pick up Radars Fun Bag(see moleskin, patent pending, insert jokes wherever)
Run back to the fields and partners get on line for some circuits
#1
Repeat
#2
Repeat
#3
Repeat
#4
#5
This took awhile
Run Radars Fun Bag back to the parking lot and drop off
Circle Up For Mary
Moleskin
14 Men (1-2.0) made the journey today and all survived. Lots of fun out there today. Zipadee started us off with a bang at the start with 10 burpees. Always nice to ease into things. The Hoff pulled a UA after sending an email committing to posting. He probably stayed up listening to his Knight Rocker album (google that) lying in a closet. When Zip called rail slides I was thinking more Tony Hawk not mid air plank walks. Also I don’t know who Joe Hendricks is but that dude does some weird stuff. Bugeater was making a lot of noise out there today. Not with his mouth though. Pretty sure something died in him last night. #throwyourshortsaway #yourgross. YHC put a great deal of effort into making Radars Fun Bags. (35lbs sand bags that look like frozen turkeys). Hope you all had fun with my bag.(insert jokes) Not a lot of noise today as there was not much time to breath. With the exception of Bugeater and some comments about Merlot Spillage.YHC called a record dolly run for Mary and there were some groans. Most of us made it except for my co site q (purple haze) who I am pretty sure I saw tweeting around the 90 mark. Thanks for all the hard work out there today.
Announcements
13 highly motivated men showed up for a Memorial Day launch. Welcome to Day Zero
The Thing
Mosey and Circle up for warm up
Q gives brief speech about launch dedication and Memorial Day. Something about keeping the meaning of the day in mind as you push through each workout and keeping the flag in front of us the whole time. No applause or tears. Need to work on my delivery
20SSH (Cadence)
10 Merkin Jacks (Cadence)
20 High Knees (Cadence)
Run to adjacent shopping center parking lot for pain stains.
PS #1-10 Peter Parker Merkins
Bear Crawl 20-30 yrds
PS #2- 20 Deep Squat jumps (I think I saw a subtle smile from Tiger Rag when I demonstrated the deep squat with your fingers touching the bottom of your shoes. Probably not a smile. Probably just the sun)
Backwards Sprint 20-30 yrds
PS #3- 20 Sister Mary Catherines
Sprint Back to the start
Repeat
Repeat again
Grab The Shovel Flag and head out for a run.
Ran around the block doing Indian Sprints (See Moleskin for highlight)
Last leg of the block is a big hill.
Still Doing Indian Sprints however Qs switches Pax to lunge walks up the hill.
Once at the top of the hill we ran to the front of the school and lined up on the benches
10 jump up Burpees
10 Decline Merkins with one leg up
Repeat(Other leg up)
Mosey to Back Fields.
7s (Q had to call an audible here do to time. We got through 3 rotations)
Start- 1 Deep Squat with calf raise
High Crawl 10 Yards
Sprint 30 yards
6- Turkish get up Burpees- (Tiger Rags first correction of the day “Those are deck squat burpees”)
Sprint Back
Mosey To another field
COP
20 Ski abs
10 Carolina Dry Dock
Repeat
Q calls Flutter Kicks in cadence and started doing Dollies- (Insert Tiger Rags second correction of the day. We did ten or so)
Q walks out and Grabs The Shovel Flag and brings it back to center of COP- Another big speech about giving it all to those who gave it all for us. I liked that one- getting better at this
Next Exercise
100 Burpees- You Got 15 minutes
Mosey up to the AO
For some Mary-
75 Dollies
25 LBC
Moleskin
We had a great turn out for this launch. Everyone was motivated and ready to get going. As we were waiting for the start Iptay let us know his M gave him a stern warning to save his energy for tonight. He gave us a little show of circle hip thrusts to let us know what he meant. Later he said he was talking about dancing. No one believed him. 13 minutes into workout, at the beginning of Indian Sprints Iptay lets out a little noise and grabs the back of his hamstring. Uh Oh. Sorry Iptays wife. He was able to recover and meet back up with us limping the whole way. Respect for fighting through
All through the workout the men were motivated. Although quiet at times. The 100 burpee call at the end of the WO got me some dirty looks. Everyone made it and Zipadee did a great job of helping along some of the PAX.
At the end of the Mary we got together and took a picture to capture the Launch of Day Zero. As we all know Tiger Rag is always on watch for good form. Apparently, he has some passion for photography as well, as he schooled us on proper lighting and getting the full advantage of the sun for the picture.
Thank you all for making this a great launch and for letting me lead it.
Purple Haze is QIC next week and I can only assume the hurt will continue
Have a safe weekend
Radar