2.0’s 12th Birthday = Pain for the Pax

2.0’s 12th Birthday = Pain for the Pax

Posted on behalf of Jamboree.

27 solid Pax converged at the CHS parking lot to experience the weekly Centurion beat down

The Thang:

COP

Mosey (some may call it a brisk run) uphill .5 miles to The Sunshine House Parking Lot

12 Mountain Climbers (Hold it)

12 Peter Parkers (Hold it)

12 Rock Hoppers (Hold it)

12 Man Maker Merkins (Hold 6 inches 12 seconds)

12 Flutters IC w/12 second hold

12 Dollies IC w/12 second hold

12 Bicycles IC

12 Russian Twists IC

Mosey to Carmel Village to do the stair circuit

Start with 12 Hand Release Burpees then do two stair circuits

Repeato 3 times and add a final set of 12 HR Burpees  (for a total of 48HR Burpees and 6 stair circuits)

Pax was given 12 minutes to complete the circuit/HR Burpees’  routine and most did.

Mosey to benches in front of CHS office. Do 12s. Run up stairs and down ramp.

11 JUs at bench area/1 Donkey kick at wall in front of office

10JU/2DK

9JU/3DK, etc.

Plank work for those who finished early

Mosey to walls by the office.

Modified Jack Webb (with Runstopper leading)

5 Derkins/60 Shoulder Air Presses (5X12 =60) while in Wall Sit

4 Derkins/ 48 Shoulder Air Presses while in Wall Sit down to 1 Derkin/12 AP in WS

Still have a couple of minutes. Finish off with 24 HR Burpees  (for a total of 72 for the morning)

COT

Moleskine

YHC planned out the workout earlier in the week and briefly thought about making it harder (because of some comments made by an unnamed Pax). YHC concluded that there would be sufficient pain administered. Additionally, today YHCs’ family celebrated the 2.0s’ (Campout) 12^th birthday. In honor of him (but maybe not appreciated by the Pax), YHC incorporated a lot of reps of 12.

The Centurion Pax brings it every week. Today was no different. There is also a solid group consistently posting at the at the pre-KB workouts at 5:00 (today there were 8). Please comment on any observations; YHC was too focused on the pain at hand to observe. As always, it was an honor to lead.

Announcements:

Haywood Stock II – Tonight – see post on F3Nation site

F3 Dads – Joker on Q 0900 Saturday at Beatty Park

Mud Run Registration still open

There are still spots open for the Custom Ruck next week in Asheville (see F3 website or Checkpoint for details)

Pray for Skywalker as he recovers from an emergency Appendectomy