Centurion Intensity



Centurion Intensity

LBegan to look like it was going to be Haze, YHC, and Utah, who ran in, doing this workout. Flurry of vehicles arrived. PAX ready to go vs. standing in the 25 degrees of the morning. Purell rolled in on two wheels and missed the disclaimer. No problem for him, he Q’s about once a week.

Thang

Centurion 3/4 Merkin Mile

Right on Little. Right on McMahon. Right on 51. Right into campus. Right into Tartarus. Right up short decks to Level 4. 10 Merkins at each right turn. 100 Merkins.

COP

IW x 10 IC

MC x 10 IC

Plank Jack x 10 IC-Purple Haze complete these, without complaint.

Descend from Level 4 to ground. Stop in between Stairwell 1 and 2.

5×5: 5 LBC/5 Heels to Heaven/5 Plank Jack/5 Merkins/5 Burpees. Repeat

Quintuple Nickel

Start at ground level. Up Stairwell 1 to mid-point between Stairwell 1 and 2. 5x5. Run over to Stairwell 2. Descend to launch. 5x5. 5 repetitions

10 Jump Squat/10 Carolina Dry Docks. Alternate and repeat to wait for six.

Mosey to the mouth of Tartarus. Level 1 Entrance. AYG up long ramps to Level 4. 20 Donkey Kicks at right turns.

Mary at Level 4. Hold at 6 inches between exercises.

Flutter x 20 IC/Dolly x 20 IC/High Flutter x 20 IC. Right Leg out-10count/Swap-Left with 10 count. Right Leg to 90 degrees-10 count/Swap Left-10 count. Instructions given with legs at 6 inch hold.

Redemption Loop

Start at Level 4. 10 Jump Squats. Descend to ground. 5 Burpees. Clockwise around football field at AYG. 5 Burpees at scoreboard. 20 Merkins at Cougar entrance. Bear Crawl to crosswalk. AYG up short ramps to Level 4. People’s Chair to regroup. 10 Hand-Release Burpees OYO.

Mosey back to launch

COT

Figured on a smaller crew today with mid-20s temp. Not the case as 20 men arrived ready to crush a Friday morning at Centurion. Utah, Scabby, and Ickey ran in. Nice work men. Purell planned to arrive early and pre-run, but was sidetracked by one of his kiddos. He needs more than 45 to get his morning fix. Always fun to try and give chase. Well, fun and defeating at the same time. Have to remember, the way to get faster is to run with faster men. Lorax, Brilleaux, and Snuka chased hard. Yogi, Chelms, Scabby in the mix near the front as well. All pax pushed on this one.

YHC decided a long time ago that weather would not dictate F3 posts. The only exception is extremely hazardous conditions. Only once in almost 6 years has weather prevented a post. Icy conditions prevailed during a period when there was no 4WD vehicle in the garage.

Adverse weather conditions have proved to provide the most memorable F3 posts for YHC. Tough weather brings another level of sensory stimulation to the mix. Don’t let weather be an excuse to getting better. Smack it in the face while you are crushing your workout. Better for it.

Always an honor to lead the PAX through these workouts. Well done today men. Solid work to start the day. T-claps to Haze for doing the Plank Jacks, and, more importantly, for the takeout prayer.

Announcements

Fishing Hole workout on Thursdays at CCHS. Tough workout with an upper limit of 2 miles. Bunch older guys post it, but all are welcome. 0530-0615

Clothes collection for F3 Chimbote Mission Trip. These people need clothes and shoes. Chelms will post the desired donation items in the Comments below.

Joe Davis Run for Recovery 03/09/2019. All money to benefit Keystone Substance Abuse Services in Rock Hill, SC. The race is in Fort Mill, SC and has historically had very strong F3/FIA support. Please consider supporting. Run, Sleep in for the Cause, Sponsor. Check it out HERE

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3 Comments so far

Chelms aka TatertotPosted on3:55 pm - Jan 11, 2019

Dr B and I were there before Utah – just sayin (we almost ran over him coming down Little – that’s how I know)

Appreciate any donations
Clothes (warm weather) – shorts, shirts, socks, shoes, baseball caps
Toiletries – towels (dark color preferred), toothpaste/brush, soap/shampoo, combs, band-aid
Household – pens, notebook, small toys, duct tape, band aids, containers, plastic plates
Large suitcase if you have one to donate (we leave everything except closes on our backs and a back-pack.

Chelms aka TatertotPosted on6:30 pm - Jan 11, 2019

If easier, drop off any donations in my car port at 3912 Brinton Place, 28226 (of Carmel Road in Kingswood). Thanks

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