Let’s Get Ready To Rumble

Let’s Get Ready To Rumble

Escargot planted the shovel flag and 25 men launched into another #F3Centurion workout. Runstopper joined us at the COP parking lot to make 26. YHC welcomed the Pax to the Fight of the Century.

The Thang

Circle up in the COP lot:

• 25 (IC) SSHs
• 25 (IC) Merkins
• 25 (IC) Slow Squats
• 25 (IC) Mountain Climbers

Run to the front of the school and find a spot at the picnic tables:

• 25 Left Leg Step Up Squats
• 25 Decline Merkins
• 25 Right Leg Step Up Squats
• 25 Incline Merkins

Plank – RAH, RLH, LAH, LLH, Mission Impossible for 2 10 counts

• 25 Left Leg Step Up Squats
• 25 Tricep Dips
• 25 Right Leg Step Up Squats
• 25 Merkins

Plank – Obligatory Runstopper Q-Jack for RAO, LAO & Mission Impossible – RLH, LLH

Run to the rock pile. Pick out something your momma would be proud to see you with:

• 25 Behind the Head Tricep Extensions
• 25 Bicep Curls
• 25 Shoulder Presses
• 25 CDDs

Return your rock and line up in the parking lot, even with the football field:

• 100 yard dash to end
• 100 yard dash back

Mosey to a spot in the student parking lot and circle up for some Mary:

• 25 (IC) Flutter Kicks
• 25 (IC) Freddie Mercury – 5 slow, 5 fast, 5 slow, 5 fast, 5 slow
• 25 (IC) Dollies
• 25 (IC) LBCs

Run back to the COP lot and circle up for the last round:

• 10 x 10 – 10 burpees a minute for 10 minutes

Mosey back to start for COT. Thanks to Mermaid for the solid send-off.

Moleskin

Warm temperatures bring out the Pax. And #F3Centurion always has a solid group of men. Everyone pushed it hard in the Fight of the Century, during all our sessions of 100s. It was an honor to lead this morning.

Runstopper came in late and got lucky that YHC went to the usual COP parking lot. He parked there and joined us. Guess he had to jog back to his car…so we’ll call him even with the rest of the Pax.

Not a lot of chatter out there this morning, as the Pax were mostly business. Popping out 50 merkins from the outset will get you in that frame of mind. A lot of speedsters in the Pax during the 100 yard dashes. 10 burpees a minute for 10 minutes always sucks…never gets easier.

Welcome to FNG Teddy (T. Graham). Fraiser EH’d him for 3 months and he finally gave in. Great to have you brother…keep coming out. Men, keep relentlessly EH’ing.

Announcements

Need another MudRun replacement.

Need BRR alternates.

Service opportunity with kids at Colonel Beatty Park this Saturday at 9AM.

Immediately following Centurion every Friday, we have a 3rdF group, #F3TheStand, that meets at the Panera. Take the opportunity to join us.