The Colosseum

The Colosseum

The shovel flag was firmly planted by Escargot as the Pax gathered for another episode of #F3Centurion. There seemed to be no hangover from last week’s visit from the Nan’tan himself, as the everyone appeared eager to work. So, after delivering the disclaimer, we got right to it.

The Thang

SSHs x 10 IC

Run from the launch point at CCHS to The Colosseum across 51 just off Carmel Commons…it’s about a mile run. Along the way:

• High knees
• Butt kicks
• Carioca left
• Carioca right
• Stop just across Carmel for Merkins x 15 and IWs x 15 IC

Enter The Colosseum and grab a respectable rock and circle up:

• Squats x 10 IC
• Side lunges x 5 each leg
• Good mornings x 10 IC (down on 3, up on the count)
• Squats x 10 IC

Mosey to the big hill in The Colosseum for Mermaid’s Triple Nickel:

• 5 times up the hill
• 5 jump squats at the top
• 5 monkey humpers at the bottom

Back to the rocks:

• Straight out with rock then up at 45* angle with rock x 10 IC
• Shoulder presses x 10 IC

Mosey to a little shorter hill for Triple 3s:

• 3 times up the hill…backwards bear crawl up, forward bear crawl down
• 3 CDDs at the top
• 3 CDDs at the bottom

Back to the rocks and line up along another hill of the Colosseum:

• 10 bicep curls, drop rock, run up the hill, back to rock
• 10 tricep extensions, drop rock, run up the hill, back to rock
• Do this x 3

Return rocks and start our run back. Stop just across 51.

• Plank work: RAH, RLH, LAH, LLH, Mission Impossible (10 second hold)
• Merkins x 15

Keep running back. Stop at McMahon for SSHs x 20 IC while we wait for the six.

Run to the bus parking lot for Mary:

• Flutter kicks x 15 IC, hold it
• Dollies x 15 IC, hold it, spread ’em, together, spread ’em, together, drop ’em
• 10 groiners OYO
• High flutter kicks x 15 IC
• Rosalitas x 15 IC
• Elbow Plank for ~1 minute plus 2 10 counts

Mosey back to base. COT

Moleskine

Bucking YHC’s trend to just go over and run the heck out of Palatine Hill for 45 minutes, we ventured to another area across 51…a drainage area in the Carmel Commons surrounded by hills and with access to rocks. Ever since @Jamboree found it weeks ago, YHC’s wanted to go back. Today was the day. YHC dubbed it The Colosseum. No one died there this morning.

It was only a little soggy in The Colosseum but it added to the humidity. Plus there was very little air stirring. So after the mile run over and starting in on the leg work, the sweat was pouring pretty heavily. There were groans when YHC called for #MonkeyHumpers. Relax men…it was dark and we were down in a hole…no one saw. Just us guys. It’s called #bonding.

YHC had no idea how the Triple 3s might work or feel. YHC didn’t like it…but will certainly do it again. After the shoulder work with the rocks, failure on the backwards bear crawl up the hill came quickly.

@Semi-Gloss was a #hero this morning…clearing a huge spider web away for us on the last hill so we could run up it. As legend would have it, the spider was so big it blocked the light from the adjacent parking lot.

YHC caught some flack on the Merkins…as apparently it was heard that we were doing 10. YHC went to 15 each time. Don’t remember saying 10. But, as @BoomerSooner points out each time he runs past me, YHC is an old man. #HateHates

Chelms was quiet today. Either he was hurting or is just mellowing as he gets older. He did give us a solid takeout in the BOM to send us out into our day.