Let’s Roll

Let’s Roll

12 at Centurion. Slow Roll, my twin brother who hails from F3 Mountain Island Lake, had the Q this morning. He gave a pretty thorough disclaimer and we started with COP where we stood in the Amelie’s lot.

SSH x 10 IC

Merkin x 10 IC

SSH x 10 IC

Merkin x 10 IC

SSH x 10 IC

Merkin x 10 IC

Mosey around the plaza. Crazy Ivan toward 51 and across to CCHS campus.

AYG lap around football field.

Modified Escalator

Start at Visitors corner of the thoroughfare surrounding the football field. Run counterclockwise around the field with a stop in each corner for ascending rep exercises. 5, 10, 15, 20. Burpees, Merkins, Squats, LBCs. Plank-o-rama.

AYG lap around football field to bookend it.

Over to stone benches. 10 step-up/10 Dips/10 Derkin x3


Run out of campus, up Little, Right on Carmel, cross over to launch lot.

2 AYG sprints across the parking lot.

25 Merkins OYO



Slow Roll kept telling the Pax, “Let’s roll,” when time to move around campus. Uncle Phil asked if that’s why he got his name. Nope. He got named at the beach when he finally posted after the 5 year EH from YHC. He finally started posting and even learned he had a neighborhood workout. He swallowed one of those F3 pills and is in the best shape of his adult life. #WasNow

Solid workout. Lots of running. 3.7 miles. Not so sure about the COP with the SSH and Merkin combo. YHC needs some Mountain Climbers or Peter Parkers to stretch out the legs. Slow Roll and Purell were up at the front on the big set. Deputy Dog showing some fast twitch along with Snuka on the sprints. Chelms had some questionable form on the flutter kicks. He blamed his groin problem on that. Fair enough.

Gotta run. Heading to the beach for a few days. Great to have my brother out to Q Centurion and, of course, to see the Centurion pax. Solid work this morning. Have a great Memorial Day weekend. Take some time to honor those who have made the ultimate sacrifice for our freedom.


Rock Zero will honor the fallen during the 0700-0800 workout at Calvary on Saturday. Silent pre-run option with Hoover.


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