All about the legs today

  • When:07/15/2016
  • QIC: Champagne
  • The PAX: Van Pelt (Respect), Ickey, Purple Haze, Drop Thrill, Teddy, Utah, Dear Abby, Chelms (Respect), Margo(Riverdance), Seville, Hannible, Udder, Marconi (Respect), Paper Jam, Red Rocks, Pulp Fiction, Drano, Thunder Road.


All about the legs today

19 Pax decided to start the weekend off right and post at Centurion this am.

It was the first Q for YHC in a while so tried to make it worth while.

No FNGs so quick disclaimer provided – and based on feedback, evidently YHC already sounds like an angry Q even during the disclaimer. #Angermanagementproblems.

Quick mosey up to the parking lot next to Panera for COP.

15 x SSH in cadence – YHC got a little off due to the confusion around the dance move that Margo was doing during the SSH. #Riverdance.

15 x IW in cadence
15 x low slow squats in cadence.

The Thang:

Short walk over to the stairs close to Bone Fish and directions provided.

Triple Nickel – 5 burpees – up stairs, across the top, down the stairs – 5 burpees – rinse and repeat for 5 total trips. This hurt more than expected.

Mosey down 51 back toward school to picnic tables.

10 jump ups
10 dips
10 derkins

For two rounds.

Mosey to the parking deck for some real fun.

partner up and line up between first two stairwells on the road beside the deck for some partner work.

Round 1 – 300 flutters – 1 partner does flutters, while other partner runs up stair to top (audible to level 3 after one round) across and down the middle stair well ( again some got extra credit for going all the way to the end)
rinse and repeat alternating partners until 300 flutters.

Round 2 – 300 dollies
Round 3 – 200 squats

Mosey back to launch with enough time for more mary.

25 x LBCs in cadence
1 1/2 minute plank.

Finished.

NMM

YHC was injured a couple months back and haven’t posted as much as YHC would have liked. It was great to be back out in the gloom and Qing a workout. That said, this one will hurt later on the legs.

All Pax pushed it hard and did a great job. YHC was struggling thru most of this so if YHC missed anything, please shout out below in the comments.

Thanks for coming out and running around in the gloom with YHC this am. Its an honor to get to lead this group and thanks Chelms and Margo for the opportunity to lead.

And honestly, YHC isn’t an angry Q – and really missed being in the gloom with the Pax. Good to be back out. Evidently some just are a bit more sensitive to it (Haze) than others…

Announcements:

SOB F3 Dads workout tomorrow – meeting at the BullRing at 9am.

Centurion still taking donations for sponsoring a hole during the F3 Golf Tournament on July 29th. Deadline is next Friday.

Area 51 / SOB Pool Party – August 20th – Candlewyck Pool – 4to7pm. Van Pelt will be cooking some pig. Come enjoy and hangout with pax and enjoy some 2nd F.

Thats all YHC has.

Champagne Out.

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Chelms aka Tatertot
7 years ago

Marconi is a regular and deserve RESPECt (he’s older than me if you can believe that).

The confusion started with Drop Thrill rolling in with a Ruck Sack fully loaded. I think Udder told him they could try to convert Centurion to a Go Ruck workout site. The site Q’s are having none of that.

As Haze pointed out, the 555 is supposed to be done with two different exercises. The Q gets to make the call so we had to follow his lead #nomutiny. May have been mutiny if he had called that with 11’s.

Don’t forget to bring your spare change next week. LEt’s make sure Centurion is the top fund raiser for the AO hole sponsor competition. A little from every man will go a long way.

Hannibal
Reply to  Chelms aka Tatertot
7 years ago

Chelms – That was me who pointed out the various exercises for the Triple Nickel. #undertheradar. I know Haze and I are about the same in size, but not in stature – my goal is to be half the man he is. #honored

Champagne – Great Q. We know you’re not angry, but if we ask you enough, you might just get there. Glad you’re back!

Margo
7 years ago

Not used to a leg focused lead by Champagne. I liked it though. By the way… I think I’m a fine river dancer.

Drop Thrill
Reply to  Champagne
7 years ago

I liked it. Good q brother. Good to finally post at this AO. Endless possibilities. I’ll be back.

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