Bermuda Triangle Gets Even More Dangerous

Bermuda Triangle Gets Even More Dangerous

16 of F3’s finest men gathered at CCHS for another episode of Centurion with coupons (been a theme for me lately).  Perfect morning for a workout and here is what we did.

COP with SSH, Diamond Merkins, Jump Squats, Stagger R and L merkins.

Pair up in teams of two men with each team grabbing one paver from Q’s SUV.    Jog (bike in case of Mermaid) across 51 to Palentine for another Bermuda Triangle session.   One partner runs clockwise while other runs counterclockwise with paver.  Runner sans (ie without) paver does 5 jump squats at top of Palentine, 5 merkins at corner next to office and 5 jumping lunges at corner near street while runner with paver alternates push presses and lateral extensions at each corner.  After partner one has passed his partner once he then takes the paver the next they meet up and reverses course.  Keep the paver moving counter clockwise entire workout (Abacus initially ignored or just didn’t care about Q’s instruction).  We ran this circuit for about 20 minutes.

Meet at base of Palentine for for a few minutes of plank for active recovery and then jog back to CCHS parking deck for some partner sprints.  Partner 1 sprints up to end of deck at level 3 and back while partner 1 alternates dolly/flutter/American Hammer exercises with paver.  Flap jack and repeat twice.

Mosey back to starting point and finish with burpess OYO until time runs out.

Naked Moleskin

Some confusion on the triangle and I did have to modify as original plan to exchange paver each time the two partners met meant half the Pax was not getting any hill work and other half was getting double.   Q was able to modify on the fly and I think it worked out pretty well.  My entire body is telling me to leave pavers at home but my mind says otherwise.   Hint – if some PAX comes and steals them from my yard than I won’t be able to bring them.

Purple Haze was not able to sport his shiny black new running shoes (Pax missed out) but Snowflake did have an older pair.   Just not the same impact without the new shoe shine. See Shiny Black Shoes

Strong work by all.  Bus Stop made it back for second week – it may not get easier but you will get stronger.  That’s the point.  Four “Respects” did a fine job keeping up with all the younger guys.  Mermaid can’t stand sleeping past 5am even when he has valid reason as sore knee is keeping him from running.    NIce modification by riding the bike – #adabtandovercome

Announcements:

Mermaid is looking for someone to take his spot in the Palmetto Relay race next weekend.   It’s only 6 legs totaling 36 miles so easy peasy.

Mud Run sign up ending soon.   Check website for information.

Race on April 2 to raise funds for Brain Tumor Research ( Brain Tumor Fund Raiser ) and April 30 to raise funds for first responders injured on 9/11 ( Stair Climb Race )

I’m going to bring trash bags again next week so we can police the parking lot.   Will arrive at 5:15 for quick clean up –  lot was a wreck this am.