The SF was planted by Escargot, and 29 hearty souls from all over Area 51, The Fort & Metro descended on Centurion for a good-size portion of Nicaraguan Stew. What? More on that in the Moleskine.
Jog 1.5 laps around football stadium to far lot for COP
Merkins x 13 IC
Slow Squat x 13 IC
CDD x 13 IC
H-R Merkin x 13 IC
1-Legged Squat R x 10 IC
1-Legged Squat L x 10 IC
Run to natatorium lot for some slope work:
Lunge walk down
Backwards lunge walk up
Backwards bearcrawl up
Burpee Broad Jump down
Bunny hop up
Quick-pace run to main HS entrance for the following:
BTW x 3
Peoples Chair w/overhead presses
BTW x 3
Peoples Chair w/overhead arm raises
Jog to main lot for following:
Sprint to first pole, 5 H-R Merkins
Sprint to 2nd pole, 10 H-R Merkins
Sprint back to first pole, 5 H-R Merkins
Sprint to first pole, 10 LBCs
Sprint to 2nd pole, 20 LBCs
Circle up for Mary:
High Slow Flutter x 13
Freddy Mercury x 13
Makthar Ndjiaye x 10
Run around football stadium
Dolly x 13
Ye Olde Moleskine:
Was great for YHC to be off IR officially and, as always, was a privilege to Q alongside the Centurion pax. With the combination of just 2 days removed from a trip to Nicaragua and coming off IR – hope the workout was worth the forsaking of the fartsack.
Some particularly strong running noted on the part of Checkpoint, Dory, Mermaid, Cane, Jamboree, Cole Slaw, Udder (when he wasn’t holding back), RT (when he brought it fully)…and a few others I can’t remember.
Escargot, despite a gut full of Nicaraguan stew, was doing some strong work on the natatorium hill. As an aside, if you ever need construction help – call Escargot – amazing what he did in Nicaragua. Checkpoint was also fearless in doing great work while suspended from the bridge. It was humbling to be a part of that. Check with the 3 of us, Iron Horse, BTB, DK or Dozer if you’d like to hear more about the Bridge to La Flor.
Good to have Spackler as FNG to Centurion despite his constant bellyaching about the drive from SE Area 51 to SW Area 51. Many whiny returns Spackler.
Thanks also to MC for calling out my less-than-perfect plank form after I admonished the pax to watch their form. #notaprofessional #doasisaynotasido
3-week KB Tutorial by Byron starts Saturday at 6am at The Rock
Signup for F3 Golf – just a few spots left
F3 Dads starts Saturday, 6/14 at 9am at Col. Francis Beatty Park
Ballantyne Doubledown – Stonehenge at 6am; Ballantyne 5K at 7:30ish