Quad Combustion

Quad Combustion

The VSF was planted alongside the slew of men that arrived early for pre-KB as 30 pax gathered for another #F3Centurion fun-filled Friday. After the disclaimer about YHC’s lack of professionalism, we got straight to work. Here’s a peek at what we did today:

The Thang

10 burpees – Plank – 10 merkins OYO

Run through the student parking lot, stopping in front of the school – 10 burpees – Plank – 10 merkins OYO

Run through the Chipotle (not Chipotle’s) parking lot, across 51 and back behind Cabo’s, stopping at the base of Palatine Hill – 10 burpees – Plank – 10 merkins OYO

Line up along the base of Palatine Hill

• AYG sprint to the top x 10
• Jump squats x 25
• Backwards run to the top x 5
• Bear squats x 40
• AYG sprint to the top x 10
• Monkey humpers x 40

Run to the parking lot close to Planet Fitness – 10 burpees – Plank – 10 merkins

Run back across 51 to the picnic tables

• Left leg step up with calf press x 25
• Right leg step up with calf press x 25

Run to the student parking lot and line up along light post

• Flutter kicks x 25 IC
• AYG sprint to second light post
• Freddy Mercury x 25 IC (varied speeds)
• AYG sprint to last light post
• AYG sprint back to the starting line

Mosey back home

• 10 burpees – Plank – 10 merkins OYO
• LBCs x 25 IC

COT

Moleskin

Last week in his BB, @F3Escargot noted that YHC had the Q and that we’d most likely be on Palatine Hill. Well, YHC certainly couldn’t disappoint the site Q…he and his sidekick Chelms are the bosses. And so I planned some adequate time over there.

Not sure about the rest of the Pax but workouts that are simple and just keep repeating the same thing over and over and over are the ones that break YHC’s spirit. So that was the plan…to attack the legs (and lungs) early and often with some incessant hill work. Somewhere about 3/4 up the hill on the first backwards run the quads went from burning to numb…and basically stopped functioning.  Nice work from the Pax pushing through 5 of those.

It is worth noting that Frehley’s has become a big fan of the bear squat…kept calling it a warmup for his weekend. #DirtyOldMan

We also noted that the Planet Fitness parking lot was full. A lot of people in there with their iPods blasting Nikki Minaj while they stand around waiting for the next machine to come free, wondering to themselves “why am I here?” They are totally missing out on the beauty of the gloom and camaraderie forged when 30 men do 40 monkey humpers in unison.

Solid take out by Snowflake who turned 53 today. Happy Birthday brother! We should’ve done 3 more burpees.

Announcements

• July 4th convergence at Calvary Church. 0700. Hops, Bulldog & Dora on Q.
• See Chelms for volunteer opps at AG.
• F3Dads Saturday 0900. Beatty Park.