17 men shook off those Monday shakes (at least 1 did) and got the week started off right.
The Thang
Partner up and get a cinder block
Mosey down to field.
Easy lap with some karaoke
Circle up
15 SSH
15 IW
15 Dolly
Plank, Elbow Plank etc
Partner up for 200’s
Partner 1 completes exercise with cinder block while Partner 2 runs across field to sideline and back. Complete 200 of each exercise cumulatively.
Round 1 – overhead press
Round 2 – merkins on cinder block
Round 3 – squats/t bags
Mosey back to bathrooms – semi gloss while we wait on everyone
Mosey down to bleachers for 2 rounds of circuit work – dips, decline merkins, supine pullups
Mosey back to lot – return cinders
Same partner – mary and sprints
flutter, dolly, rosalita and box cutters
The skinny
Back to Q basecamp for 1st time in a long time. Appreciate the opportunity. Always great to get out to a site you hadn’t been to in awhile and see all the new faces. Lots of good effort out there this morning. Couple items to note
Enjoyed it fellas. Hope everyone has a Merry Christmas, Happy Hanukkah, Merry Kwanzaa etc.
Announcements
Sign up for Joe Davis run
It is becoming more and more apparent that DayZero continues to shine even in the busiest times of the year. So busy in fact that the Q is now named the week of…..no planning ahead far in advance. The true depiction of a well oiled machine. 10 pax were eager this AM to find out what Sparkler had in store for them. So we went.
The Thang
Quick lap around the lot.
10 merkins IC
20 IW IC
Indian run around the block back to the grounds
Pick a rock and mosey back to YR
Pyramid: 5/5/10/10/15/15/10/10/5/5 with goblet squats, t-bags, diamonds and cdd’s with 150 yard run x 10
Mosey back to bball court
He/She/You Hate me – 20 overhead press, 20 tri extensions, 20 curls then run a lap x 2
Return rocks and mosey to front of school
10 step ups, 20 decline merkins, 30 dips x 2 then mosey a lap around lot.
Partner up – calf raises while other partner runs a lap x 3
Mary w Dolly x 40 and Rosa x 21
Moleskine
A perfect 10 today. Er’body worked hard. Had zero intentions of doing any field work with the rain so that meant running. Planned on +-3 miles. We got in 4, solely for the A51 Nantan. Always such an honor when he shows up. Blowing doors off folks and letting them know about it. Brought back memories of the BRR (#BrokebackBraceletsOfTheTravelingSisterhood) or whatever the Team She-Male called themselves. Welcome Pulp Fiction, FNG to DayZero. You made the right choice today. #RockIsModerate. Welcome Bounce, FNG to DayZero. He was cursing less than 5 min in. Right in front of TR #awkward. Newest member of Team FastTwitch, Teddy, was out front all morning with Buttermaker not too far behind. Strong work fellas. Flutie Flakes and IH pushed hard all morning. Hops was drooling and Lumberg crushed the calf raises. I think.
Shalom gentlemen.
28 pax failed to heed the warning from the site Q, aka quitter on Dolly, aka #yahtzee ‘Proud’ guy. And so we went…..
The Thang
Mosey down to field
30 SSH
25 LSS
Partner up and head back up to the #poopers
Gopher – P1 runs down and around track. P2 runs down to bleachers for 20 step ups, 20 dips and 20 suppine pullies – meet back at #poopers for 50 combined hand release merkins. Repeat circuit 2 times
We then did some air chair aka wall chair aka The Semi Gloss
Mosey down to the field for a mini Crusher – consisted of squats, CDD’s, LBC’s and 14 x 100 yard yoggers.
Mary
Moleskine
Good crew today. Bunch of BRR participants honing in their strides. Joker, Header and Fletch were out front in most of the laps in my group. Quite easily if I remember. TR refuses to do anything but run in the month leading up to BRR at any and all workouts #AttaBoy #FreeRange. I was told on several occasions that the call for 50 hand release merkins over and over was a bit ridiculous. You can blame the site Q’s for that because anything that happens on their AO is their fault. BTW, Header doesn’t finish the Crusher in the bottom half of a group..EVER..so a lot of you slack jacks queered out today. You took a serving from #yoself. You deserve better. Boom.
Thank you SG for taking us out.
No Announcements
18 endured the Le Spackler post vacation blues. Pretty sure it was bad for some, worse for others and just maybe easy for a few. I aim to please.
The Thang
We headed straight out the gate down to Rosecliff. Stopped. No COP. Just a simple leg stretch. Led the pax down Brownlee’s Pond to Coburn (aka Spackler’s Knoll). Partner up.
Partner 1 – run down SK and complete 10 squats at base and back to top
Partner 2 – run down Brownlee’s Pond to end and complete 10 squats and back
Flip, flop a bunch of times.
Down to base of SK. Backwards run up SK and forwards down.
Mosey to Bevington – keep partner for CMIYC down to Rea and back #urwelcome
Mosey back to school with a few AYG’s on the way and a round of Indian Run.
The skinny
Ahhhhhhhh, nothing like returning from vacation and making FT your first stop, right Buttermaker? Went down like nails for YHC. What wasn’t going down like nails was the nice cold beer I was drinking poolside in Kiawah when Purple Haze tagged me for the lead this week. Well played Haze. Alcohol speaks volumes sometimes. They are all lies. I wasn’t ready for today so thank you all for putting up with a few more breaks than usual. I sure as h*** didn’t feel like there were enough.
This is all I know about today – I’d say we should all pitch in and buy Semi Gloss new attire – aka longer shorts and actual Men’s size shirts – but he wouldn’t wear them. Throw a wig on that guy this AM and he resembles – https://youtu.be/H7B2VMCHXpA
That is all….simply bc I was deep in my own **** this morning and wasn’t paying attention. Boom. Tell a friend.
Announcements
Jevlar is now back at Charlotte Christian
16 pax laced em up for the welcome back party. YHC provided the hors d’oeuvres and main course. You’re welcome.
The Thang
COP with SSH and LSS
Mosey half way down the Murderhorn and stop at Summitt Tree Court for instructions for the Tripod.
Run to the rocks for 30 curls – Run back to Summitt for 20 hand release
Run to the end of Summitt for 30 low slow squats – 20 hand release back at Summitt
Run up Murderhorn for 30 CDD’s – back down to Summitt for 20 hand release
Mosey to bottom of Murderhorn – run back up doing 10 diamonds at each street light
Mary while we wait on the 6
Mosey back to Theatre to that beast of a hill with the sign on it for 7’s
Jump Squats at bottom – burpees at the top
Mary while we wait on the 6
Mosey to end of theatre lot for speed work
20 yard sprints x 4
80 yard sprints x 2
Circle up for Mary
Freddy Mercury and Protractor
Moleskine
YHC showed up real early and to his delight the Murderhorn was open. Cha ching. Not like we wouldn’t have figured out a way to get over there anyway. Good group today and great to see some faces I haven’t seen in awhile. Frehley’s showed up and ran with either a towel or doo rag the whole time. Veteran move. It was moist. Bulldog arrived with a gimpy, taped up wrist but still finished first during every merkin and burpee exercise. Oh to be short. Beaker was supposedly tapped by Frehley’s to take his place in the BRR bc Frehley’s “just really doesn’t want to do it” #clemson. Good pick in Beaker though as he was up front on most of the runs. Speaking of Clemson, Gummy was there as well, murmuring something about bypassing Hydra bc he knew he was going to get a better workout at FY. At least that is what I processed him as saying. The hill sucked. I had second thoughts after one round but we pushed through. Sorry about that one. The sprints at the end weren’t planned but we had time and they seemed to bring a big smile on all the faces. Heartbreaker and Bulldog have wheels. They might be 40 yr old Continentals but they still run like Toyos.
Good work gents. Always a pleasure getting back out to the ol’ stomping grounds.
Announcements
Stonehenge as planned on Sat – 6am
Southern Discomfort on Sat – check site for details.
13 pax decided to bypass an additional hour in their warm comfy beds for an hour out in the uncomfortably thick, moist (I love that word) humidity. YHC was sweating before we even got started, although some of that may have been leftover from the 5am growler. T-claps to Champagne and Ironhorse for yoggin in from Food Lion. I’m sure that run back was pleasantly moist (there it is again – love it)
That thing
#COP
20 IW
20 slow CDD
20 SSH
Mosey to playground for ~10 min circuit – complete as many rounds as you can
10 merkins
20 dips
30 squats
Mosey through the woods to the hill in the neighborhood for 11’s
Burpees at the top; Rock Hoppers at the bottom
Mosey back to school for Mary
20 Dolly
~ 1 min of 6 inches
Le Moleskine
Announcements
Convergence on Monday for Memorial Day. Check twitter for time and place.
It was @F3Golf day. That day of the year where every hacker has a chance for glory. Teams were prepping their batting order trying to figure out who could handle nerves most effectively. Who should putt last? Who should tee off first? Do we switch up the order if the birdies aren’t falling? Oh, there were many pressing questions on this infamous day, April 30th, 2015. However no question was more pressing than should Hydra and Meathead converage on such a day because of @F3Golf? Would Meathead have enough guys in attendance or do you think guys would skip the KB to ensure a smooth golf swing that afternoon? Maybe we should converge. I mean, it is a holiday of some sorts, right? You either took the day off or maybe asked for a half day? Or if you are an insurance guy, you were just doing what you always do this time of year. But how do you converge two sites that are extremely different from one another? One a 0.0 and the other one headed, water monster beast with one eye (or something like that). So the powers that be called in the experts. This is how the story rolls:
Short, awkward disclaimer
The Thang
25 IW
Jack Webb x 10
Split up into 2 groups – Hydra and Meathead (pretty authentic and creative if you ask me)
Hydra Group 1:
Mosey to football field
The Beast x 4 – MTJ, Diamond merkins, CDD’s, Russian Twist
Mosey to concession area
10 jump ups
20 decline merkins
30 dips
10 jump ups
20 incline merkins
30 dips
Mosey back to playground to gather those Meatheads who wanted a bit of Hydra #2
Mosey back to concession
The Alabama Slamma – All you need to know is it equates to 210 merkins
Mosey to some other field
8 x 70 yardish sprints
Mary
25 Rosa
12 J Lo (crowd teaser)
25 back scratcher
25 Dolly
The Meathead workout
YHC asked High Tide to send an email of what Meathead accomplished. I got a few photos of his weinke. I am not Purple Haze. I don’t do admin. You are welcome to type it up in the comments section sir
Le Moleskine
Spack
Announcements
None
6 pax made the ‘right’ decision and bypassed the parade traffic around Calvary to post at #F3DayZero. Good decision gentlemen. Who needs to train for a mudrun anyway? That mudrun is childs play. Easy. Like taking candy from a baby. Women do it. #nuffsaid
The Thang – The Murph Modified
Run 3 miles (modification part 1).
100 pullups
200 merkins
300 squats
Run a mile with a rock in hand. (modification part 2)
Mary – 100 LBC’s
Moleskine
Well you knew it would be basic. Because when you get too complicated, the workout will leave a lot to be desired (right, Hops?). Sorry we didn’t do a close up fly by to see the ‘boys’ at The Pebble. Didn’t want you guys to see the poor form. We only teach perfection at #F3DZ. Nice strong cohesive group today. Great motivation given during a brutal ending with those damn rocks. Strawberry got what he came for…mileage. Good to have you back. No Purple Haze sighting today. I hear he is having a hard time walking following a therapeutic rubdown. #gross. I think Radar missed him. Saw him tear up a bit during the squats. Dear Abby just kept his head down and plowed through. As a machine should. That is what Day Zero creates. Machines. Just ask Garbanzo. And speaking of machines, if you look that up in the dictionary you will see a picture of Prohibition’s parents #1of5? YHC enjoyed it today gents. We got stronger. Most got weaker.
Announcements
“I not doooiing dat” – LD 2012
And that would include no tomatoes distracting the Q like they did at FT yesterday. Mercy.
YHC pulled in to find 2 pre KB’ers swinging away to what seemed like summer hits of the early 90’s. Dire Straits or something. Not judging. Those are my jams just not when swinging a bell. Ask TR about my blends. I digress. Once the early 90’s drained Hairballs battery, she was jumped by BBC then in total 29 of us began our morning of monotony. My favourite. Threw the ‘u’ in there for you Bulldog. We missed you.
Mosey to pick up cinder blocks and place by Gloss’ early morning depository. Follow YHC down to field without blocks.
Disclaimer
25 SSH
Mosey back up to SG’s depository and partner up in 3’s. There is F3 jargon to describe this workout but YHC can’t remember so deal with it. Lot’s of Guinness yesterday. Ok, as I was…..
Partner 1 completes exercise (midway down parking lot) while Partner 2 runs down to trade with Partner 3 who is supposed to be doing an exercise down by the baseball bleachers. Partner 2 then runs up to flip with Partner 1 and so forth. Repeato until YHC called time. Easy right? I didn’t think so but I was also halfway sober. I kid…I kid. Kind of…
Exercises for station 1 included: Merkin on block, push press, pulls, curls, dolly with block, flutter with block
Exercises for state 2 – Dips, CDD’s, LSQ, Supine pull ups, H2H, Rosalita
Moleskine
Bullet points – I like bullet points
Sound off if anything more comes to mind worth sharing. Thank you Semi Gloss for taking us out in prayer.
Announcements
Sign up for F3 Golf now. Do it. It is FUN to play for 2nd – Sign up here: http://f3nation.com/2015/02/04/the-2nd-annual-f3-golf-classic/
Sign up for March Madness – donations to F3 Foundation – due tomorrow morning: Click http://f3nation.com/2015/03/16/ncaa-tournament-bracket-challenge/
Good luck to the P200 guys.