Date: 2023-10-13 AO: centurion Q: Emoji PAX: Preschool, snowflake, Point Break, Snuka, grave_dancer, GOP, Rawhide, Icarus FNGs: None COUNT: 9 9 Pax enjoyed a tragic Friday the 13th start. YHC “borrowed” and modified some of Point Break’s Centurion favorites
COP -Warm up Imperials, Arm Circles, Merkins, JLOs, Hillbillies….
The Thang Mosey from Amilie’s to Parking Garage Multi-Ramps Run up ramp Exercise at each level, short ramp, down stairs, Level 1- 20 Drydocks Level 2- 20 Arm Raises against wall Level 3- 20 Jump Squats (run backwards to Level 4) Level 4- 20 LBCs Down stairwell, repeat x 3
Outside parking garage, partner up Partner 1 against wall- exercise Partner 2 bear crawl across road to fence, crawl bear back (switch) Two rounds: Mohamad Ali’s first round, Arm Raises second round
Mini Beast Not 6x6x6, but 2x6x6 Bottom of garage stairwell – 6 LBCs Up stairs to top – 6 big boy sit ups Across to top of middle stairs – 6 big boy crunches Down stairs to bottom – 6 superman’s Across to bottom of far stairs – 6 JLOs each side = 12 Up stairs to top – – 6 JLOs each side = 12
Mosey back to Amilie’s lot
10 to 1 Merkins 10 merkins at mulch bed station 1 – run to station 2 9 merkins at mulch bed station 2 – run back to station 1 8 at station 1, 7 at station 2, 6 at station 1, down to 1
ANNOUNCEMENTS:
Tomorrow is The Homecoming Ultra 5k (x10) Lower Providence Community House 6:00am
f3southcharlotte.com/2023/07/28/the-homecoming-ultra-5k-preblast/ REGISTER:
forms.gle/TVVxukAzFSokzPXJ7
Beers and fellowship later Saturday – see Slack
Give Blood! See MARTA
COT: – Thanks for making me do this @snowflake! – Moderate mumble chatter, high spirits, several grunts Just over 2 miles (but mostly uphill) -Thanks to Point Break for the blue prints for most of the workout. I’ll pay the royalties.