Easy Friday Morning

Easy Friday Morning

20 strong PAX gathered at Charlotte Catholic for the weekly edition of Centurion.  Few guys showed up extra early (Van Pelt, Purple Haze, Snowflake, maybe one or two more) as YHC arrived at 0520 and they were in the parking lot ready to go.  Rest of the crew made their way in prior to our 0530 start.  With no FNGs in the group, quick disclaimer was given and we headed out.

Warm up jog towards the front entrance of the school and crossed over Hwy 51 to the parking lot near the McD’s.  Circled up for COP:

• SSH x 20 IC
• IW x 20 IC (Chelms booed, but we all know that is one of his favorites)
• Squat x 15 IC
• Merkins x 15 IC
• MC x 20 IC

Made our way across the parking lot to the lot in front of Honey Baked Ham for a few rounds of suicides (plank at end of each round to wait for the 6):

• Plain old vanilla suicides with 5 stops across the lot
• Add increasing merkins (1,2,3,…) for round 2
• Replace the merkins with prisoner squats for round 3

Got the legs warmed up, so we headed to front patio back at the school for some circuit work:

• Jump-ups/Step-ups x 10, Dips x 10, Incline Merkins x 10
• Round of Mary as we waited for group to finish
• Rinse & Repeat x 2

Next we headed back around the school to the front entrance and paired up for the next bit of work:

• Partner 1 completed BTW wall walk while Partner 2 completed bear crawl up the ramp, 10 merkins and then ran back down the stairs
• Flapjack
• Rinse & Repeat

Just enough time to head over to the parking deck to finish things off.  Entered the deck at Level 1 and lined up for the Stack:

• Run up the ramp, 5 merkins
• Run back down, 5 merkins, 10 jump squats
• Run up the ramp, 5 merkins, 10 jump squats, 15 LBCs
• Run back down, 5 merkins, 10 jump squats, 15 LBCs, 20 donkey kicks
• Plank it up and wait for the 6
• Rinse and repeat back down the ladder (start with 5/10/15/20 reps of each and work way down to just 5 reps of merkins)

Make our way back to launch point

COT

NMM:

• YHC received text message from Champagne asking if I could sub-Q while we were up in DC for a little family sightseeing.  Happy to oblige as we were due back in town Thursday afternoon/evening & this week’s workouts had consisted of walking around DC all week (covered a lot of ground, but it’s definitely not the same).  Hopefully, Champagne will be returning from IR soon.
• PAX may have noticed Chelms is a wee bit competitive.  Always looking to get an early jump even as instructions are being given.  With young guns Thin Mint and Maverick flying around all morning, Chelms made sure to get an insurmountable jump on the PAX on the run back to the launch point.
• Week in and Week out, strong group of Respects at Centurion.  Consistently have 4-5 out with us in the Gloom on Friday mornings.  And don’t expect to  find them at the back at the pack.
• Purple Haze sounded a little disappointed we did not make our way over to Palentine after we had crossed Hwy 51 at the start.  Did not have it as part of the virtual weinke this morning, but will keep it in mind for next time I Q at Centurion.

Announcements:

• Sign up for F3 Golf.  Tournament will be held Friday, 7/29, at Olde Sycamore Golf Club in Mint Hill.  Proceeds to benefit F3’s Leap Expansion.  More info, registration and sponsorship opportunities can be found here:  http://f3golf.com/
• Centurion will be sponsoring a hole for the F3 Golf Tournament.  Hole sponsorship is $100.  See Chelms to make $1/$2/$5/$10 donation.  Any and all contributions are appreciated.
• Last official Saturday for F3 Dads this weekend.  Sites held at Colonel Francis Beatty Park on Weddington Road and at the Bull Ring in Ballantyne.  All 2.0s, boys and girls, are welcome.  Ages typically run from 2-10 with some older (my 13 year old 2.0 has enjoyed it).  9:00 a.m. to 10 a.m.