21 men assembled for some exercise on a Friday morning at CCHS. 4 arrived early to swing some bells. Virtual shovel flag planted as Escargot is on the mend. Chelms absent due to a traveling M. Disclaimer given to include questions about allergies and medical conditions, as well as the usual.
SSH x 20 IC
Merkin x 20 IC
Hold plank/6 inches hold/10 merkins
Mosey to north end of football field.
5 Lap Set
Start with 15 Jump Squat
Run halfway around football field and stop after the hill. 30 LBC
Run back to start. Repeat x 4.
Plank-o-rama to wait for six. RAH/RLH/flapjack/RAF/LLH/flapjack
Sets of 10 in civilian cadence. Regular/Diamond/Wide
Mosey across 51 to parking lot above Jack-In-Box
Plank into Merkin Set
Sets of 10 in civilian cadence. Regular/Offset Right/Offset Left/ Wide
Mosey to Palatine Hill. Approached PH from back and ran up and over
Heels to Heaven x 30 IC
Flutter x 25 IC
Protractor with three consecutive 10-counts at 45 degrees
Dolly x 15 IC
Mosey back to Jack-In-Box parking lot
SSH x 25 IC
Mosey across 51 to picnic tables on CCHS campus
15 Jump-Ups/15 derkins/15 dips/Plank
Mosey to Rock Pile and grab exercise rock.
Sets of 20 in civilian cadence. Curls/Tricep Extension/Overhead Press/CDD/Overhead Press/Tricep Extension/Curls. Drop Rock.
Mosey down to launch lot. Line up along lot.
AYG sprint to last light (approx 60 yards) and back x3 with called exercises at each end for reps 1 and 2. 1: Squat x 15/Burpee x 10. 2: LBC x 30/Merkin x 20. 3: AYG down/back
Finish with 20 Merkin OYO. COT
The fall weather makes for great conditions for the work we do. Strong group of men this morning to cover 2.66 total miles. T-claps to Cane for collecting data. Sacagewea, Checkpoint, Bushwood, Hannibal were pushing the 5 lap set pace with Sacagewea taking ownership. Strong work by all pax on this set. Welcome to Grease Monkey who completed his 2nd F3 workout and was site FNG. Welcome back to Sunrise. 3 weeks on the couch with a broken toe. Glad to have you back brother. Been missing the mumblechatter. Several members of the pax demonstrated blazing speed on the sprints. Too many Larry Birds to remember. Brushback was flying as he noted he was trying to keep up with Sacagewea. YHC took group out in BOM. A pleasure and privilege, as always, to lead at Centurian.
Congrats to Checkpoint. Not only does he always push the pace in workouts at 53 years of age, his F3 Metro Mud Run team finished #12 overall. Respect.
12K obstacle race at Whitewater Center tomorrow (10/11/2014) at 9:00. Checkpoint can provide further information.
Trips for Kids tomorrow 0900-1200 at Col. Francis Beatty Park. Farside on Q. Will not ride if raining.
Please see weekly email and website for further information.