Eight DMZ stalwarts disregarded the weather forecast and were “rewarded” with VIP admission to the club:
20 Merkins IC to wait on any stragglers, such as Swiper
Fast mosey south~1/2 mile then hard right and plank on the 6. Keep going another ~.7 and enter the club, bypass the velvet ropes, LBCs and Flutter on the 6
Run some four corners:
10 Pullups, 15 Shoulder Tap Merkins, 10 Burpees, 15 Double Fist Sumo Jump Squats
Repeat circuit until time called (I think everybody got 3+ circuits)
Indian run out to the first decent hill
Alternate 10 Chest-to-Hand (C2H) Diamonds, 10 WWII Situps at each lamppost on the way out to Carmel. (about 60 of each), plank on the 6
Resume Indian run and pick up the pace to get back to the breezeway
Surprise coupon segment, grab a block:
Squat x10 IC – Run to bottom of south lot and back
Military Press x10 IC – same run
Thruster x10 IC – same run
Snatch x20 OYO – Done
There were no announcements and Snowflake took us out
NMM
25 Pax (including 2 FNG’s) came out for the post Lawson Craft Fair blitz. With last night’s weather report showing rain in the future YHC was all set to use the Recalc Sandwich Board for a weinke. Instead rain held off, and YHC had to determine a new weinke on the spot. So off we went
Warmup:
You get the picture went until we reached the football stadium. (Gave me some time to think up a weinke)
Completed short extension of warmup including
Thang:
Triple Nickel
Collect the 6 and grab some room along the fence
Quick 10 count and mosey up to wooden benches
At benches do 2 rounds of:
Do 2 more rounds of
Mosey to Stair Case for 2 rounds of Calf Raises – 5/stair rotating between feet forward, toes in, toes out and jog around to bottom. (Again done because Moneyball not in attendance)
Mosey back to start
Moleskin:
Announcements:
I promised a low mileage beatdown to get some recently MIA PAX out of the #fartsack, it didn’t work. With mostly healthy guysgu added some minor movement and we got #swole anyway.
#HairbandMile then circle up
COT:
SSH x 20
IWx 20
Low slow squat x 20
Let’s go grab the bells and circle back up for The Thang!
Ladder up:
20 swings
20 swings + 20 Clean & press (10 per arm)
20 swings + 20 clean & press + 20 snatches (10 per arm)
Time for some active recovery, get your bell in waiter position when getting tired drop to rack then when tired drop to suitcase, switch arms and do it again around the parking lot.
Next ladder:
20 swings
20 swings + 10 curls
20 swings + 10 curls + 20 Tricep extensions
#HairBandMile
Ladder
10 swings
10 swings + 20 halos (10 each direction)
10 swings + 20 halos + 20 high Pulls
Ok Partner up
P1 farmer carry to end of lot and back, P2 flutter press until P1 returns then flapjack
Next round
P1 farmer carry
P2 Bulldogs (skull crusher to Louganis) until P1 returns then flapjack
6 Minutes of Mary
Backscratcher
Flutter
Rosalita
Protractor
Done!
Moleskine
Ok so to be honest it was a long crazy weekend and I should have done this BB on Friday when everything was fresh in my head. So this is all true in my head and is as close as I can remember, maybe a few tweaks but her if you were there your body reminded you the next day we worked hard.
This was a tough kb beatdown and everyone did an awesome job. Guys modified as needed but there was no laziness, everyone pushed themselves and that is what it’s all about, work hard but know your body and be smart.
We need Is so get signed up!
Always an honor to lead, Aye!
Hair Band
It was almost 5:15 and I could tell Bunker was nervous. It was just us. Each arriving about 5 am to do some warm up. But soon appeared a black car we did not immediately recognize. It was Alf. He was coming off an injury. At least I had someone to run with now and Bunker seemed relieved because he could go at his “recovery” pace and get his miles by coming back to check on me.
No Bratwurst in site. We discussed the options and settled on the PJ route. It was 5:15, so we took one step off the curb ready to go and the silver bullet was spotted. Into a parking space, bouncing out of the pick up truck, Bratwurst announced a different route. and we were off.
THE THANG:
Cross Rea Rd onto Tolleson Ave until Alexander Martin Ave and make a left. Right at the traffic circle to Alma Blount Blvd then right onto Darcy Hopkins Rd. Left on Dennington Cove Ln, right on Bryant Farms, left on Lancken Dr., left on Prvincetown Dr. all the way to Williams Pond Ln. Cross Rea Rd, left on Elm, left on Blakeney Health and left on Parks Farm Lane. Right on Gander Dr, right onto Elrose Pl, back out to Rea Rd and return to launch. Stretching by Paper Jam followed.
MOLESKIN:
With Alf appearing and Bratwurst having a wheel barrel in his pick up truck, I was a little nervous that there was something else planned for Blakovery today and I just missed the memo.
It was good to actually keep pace with Alf. I remember watching him crush Monday mornings at The Matrix when I started F3 about 3 years ago. Showing up in my early days to find out he was Q always made Mondays interesting. He was the first site Q to ask me to lead a workout (although my debut was at Bagpipe). He pushed me by example many Monday mornings at McKee Rd Elementary. This morning he pushed me by not letting me settle for a slower pace. It was the first time in a while I came close to 9 minute pace. Thanks Alf.
I love Mondays.
Warm up on the field with SSH, squats, Merkins, Parker Peter, LBC, and 50 yard runs in between.
Mosey to wall for a circuit around the school…aka “The Huggy Bear special”
+Run to upper lot–the activities below with a lap around the school in between each set
+Plank Walk from tree to table (15 yards)
+Burpees 10-8-6-4-2
+Pull Ups/Knee ups 10-8–6-4-2
+Run to BOAT dips/Decline Merkins 10-8-6-4-2
+Run to front wall Incline Merkins 10-8-6-4-2
+Wall sit recovery in between laps with 25 air press
Recovery lap mosey around track.
In lot by track-Lunge Walk from tree to tree X 3
40 OT leg raise each side
Plank Hold with 10 counts from each attendee
Attempt to hold the “CROW” not a lot of success here
LBCs, Freddie Mercury, and Sprint Striders
Good Work–Great Guys-Beautiful Day!
OT
Quick summary of South African freedom day, 24 years ago the first free elections were held in South Africa… but that right to vote didn’t extend to any of the Pax.
Prompt start to the workout, since we were on African Time. Bug eater had to catch up, no waiting.
Warm Up:
Mosey over to a very busy looking soccer field, some high knees, butt kickers and confused directional karaoke on the way there.
Circle up for some SSH, Mountain Climbers, IW, copperhead squats and the very popular windmills.
The Thang:
Over to the slight hill / incline on the side of the soccer field, doing some ladder/8s with burpees on top and LBCs at the bottom. Another popular exercise due to the frost on the field. I’ll admit that my hands were pretty frozen after this, gotta love spring this year.
Avoid the crowd and head over to the hotbox and grab some wall.
Wall sits with arm raises, and hip slappers, quick loop.
Wall sits with air punches, donkey kicks and quick loop.
Wall sits with foot raises, balls to the wall toe taps, quick loop.
Wall sits with some zombie arms, more donkey kicks, and quick loop to finish it off.
Got tired of the crowd, so we headed off to the baseball field.
Picked up some rocks, there were heavy complaints from Flipper about following the RockZero light rules, but this is South African Freedom Day, so he was ignored.
Partner up Baseball loops, with one partner doing Curls, overhead press, tricep ext and rock squats.
Rocks were returned except for the amazing boerewors diamond stone (clearly one of the heavier stones in existence), which was places strategically on the baseball field to give us a good target.
Lots of very creative, fully pre-planned field exercises were performed, mostly in cadence and some running. The Pax were convinced I wouldn’t be able to recall all of the exercises for the backblast, but I know they really just want to copy the workout, so I’ll skip the details.
I think the stand out exercises for the day were the bearcrawl slaloms and plank slaloms, clearly a crowd favorite as the field nicely thawed and turned into a muddy/grassy mess.
After a quick extra loop to recover the diamond rock and futile attempt to get some extra mileage to meet the 3 mile limit, we added some dips before a return to the starting location.
Quick mary with an excessive amount of LBCs while the last seconds counted away to stop on exactly 1hr.
Moleskin:
Good job to all the Pax, especially Bug eater that managed to find us after we ran off exactly on time. Quite a sneaky entry too, went completely unnoticed by the Q until he sounded out.
Flipper’s new favorite exercise appears to be the windmill, although we did do some late american hammers and it did seem to win him over.
Great seeing Safelite out again, first time this year, bringing in the South African support.
Great job by the rest of the Pax of regulars at RockZero, it is a honor to lead a workout.
Announcements:
Almost missed my very first Q at the Floater, overslept a little and was rushing to get there on time, pull in the parking lot about 5:27 and there was nobody, I thought that maybe the WUC Pax got scared and were hiding/fart sacking, but then about 5:29 6 guys arrive and off we went.
Mosey down the hill on Church Street, the attending PAX were dragging way behind YHC at a very slow pace, I realised then that they like to chat as they warm up into a gentle mosey, so YHC decided to give them that and slowed down. Stopped at a parking lot near the intersection of Church and 16 for COP.
COP:
Gave the proper disclaimer
Did some SSH IC about 20
Imperial Walker’s IC x 20
The thang:
Plank Webb’s it went like this:
Pax gather in small circle holding the plank for the entire exercise. Start with plank position, do 1 merkin and 4 shoulder taps, then 2 merkins and 8 shoulder taps, then 3 merkins and 12 shoulder taps……..all the way up to 10 merkins and 40 shoulder taps. Gave notice before hand that this exercise is to failure, you fail, you shake it off and get back into it, Plank is the resting position. I have to say that from all the times I have done this exercise when Qing this group has been the one that had pushed the hardest so far, no one was slacking or taking long breaks, good work!!!
Then we did Jack Wabs, same concept but replacing Merkins with Heels to Heaven and Shoulder Taps with LBCs.
Next we did 10 of each, Merkins, Wide Arm Merkins, Diamond Merkins then run back to the water tower stopping at every light and doing 5 Jump Squats I think there were about 15 lights. Mosey around the corner next to Black Chicken and stopped at the side walk that has a short wall here I introduced the PAX to something that can be call Dip Webbs maybe?, same concept as the Plank Webb’s above but replacing the Merkins with walk out merkins (Go from standing position, keeping your feet in place, walk out with your hands to a plank position do a merkin walk back with your hands to a standing position) and replaced the shoulder taps with Dips working our way all the way to 10/40.
Mosey to the front of the brewery here we started with 10 of each, Merkins, Wide Arm Merkins and Diamond Merkins then do Triple Nickel 5 LBCs at bottom, run to top of the bridge do 5 Merkins repeat 5 times.
Had some time left so decided to finish with Burpees IC x 30. Then run back to start for COT.
The Moleskin:
Proud of this group today everyone pushed hard and they worked to failure with little rest and got back to it as soon as they were ready, besides the mosey in the beginning there was no mumble chatter at all which makes me feel accomplished.
Announcements:
Christina Latini Memorial 8K, 2 Mile Walk and Virtual Run Benefiting Operation Sweet Tooth. Sign up and support our brother Olive and his family.
Third F Open Door on Sundays at a Five Stones Church on Cuthbertson Road.
Thank you Moneyball for taking us out.
Have a great weekend brothers,
Doc