Return to Palatine

Return to Palatine

19 men met under the parking lot lights of CCHS. Not much anticipation or mystery involved…there’s always hard work to be done at #F3Centurion. And a return to Palatine had already been promised.

The Thang

Circle up right where we are:

• SSHs x 20 IC
• Mtn Climbers x 20 IC

Run from the parking lot across 51 and down Carmel Commons to the base of Palatine.

• 5 hill sprints up Palatine

Mosey to parking lot for a COP:

• Merkins x 10 IC
• CDDs x 10 IC
• Wide-Arm Merkins x 10 IC

Mosey to parking lot curb for suicides:

• 5 burpees
• Sprint to middle line and back
• Sprint to far curb and back
• 5 burpees

Back to COP:

• LBCs x 20 IC
• Flutter Kicks x 20 IC
• Dollies x 20 IC

Back to Palatine for 5 hill sprints.

Back to COP:

• Low Slow Squat x 20 IC
• Jumps Squats x 15 OYO
• Bear Squats x 20 OYO

Back to curb for suicide set

Back to COP:

• High Flutters x 20 IC
• Rosalitas x 20 IC
• Reverse crunch x 20 IC

Back to Palatine for 5 hill sprints (1st and last one up backwards)

Back to COP:

• Merkins x 15 IC
• Freddy Mercury x 15 IC (slow, fast, slow)
• Dancing With the Stars x 15 IC (each leg)

Back to curb for suicide set

Back to COP:

• LBCs x 20 IC
• Butt Raises x 10 IC
• Groiners x 10 OYO

Run from Palatine back to school. Stop at front entrance:

• Bear crawl up ramp, lunge walk from entrance to steps x 2

Mosey back to launch point. COT

Moleskine

A return to Palatine had been promised. And Palatine always brings its best. So it deserves our best. And that’s what the men gave today.

The goal today to keep the heart rate up. The hill sprints always suffice to do that. As do burpees bookending suicides. Despite the Q’s warning, several Pax went down on their respective six on the first backward run…too fast into the incline gets ’em every time. The COPs in between all of that kept us all swole up…and allowed The Mouth time to catch his breath and heckle. Lots of comments about the bear squats and DWTS…what they lack in masculinity they make up for in quad burn.

The Chelms burpee, “churpee”, was in full effect this AM. Kept him out front on the suicides. #WileyVeteran

Welcome FNG Lite Brite. Thanks for the opportunity to lead the men of #F3Centurion.

Announcements

• #SoleRedemption – bring your shoes to Escargot
• Joe Davis Run – sign up on race site; donate to A51 PayPal account
• Prayers for Morningstar and FNG Lite Brite for mission trip to Nicaragua