The Set That Keeps on Giving

The Set That Keeps on Giving

Good group on 24 at Centurion with some brisk weather but not too bad.  YHC did a scouting prerun and caught up with Snowflake and Jamboree in the deck for a good run before.  A good bit of run-ins as well with Mermaid, Cane and Bout Time that I know of, may be others?   After a failed disclaimer for my VQ at Centurion, I was focused on the full disclosure this time around.  All that focus and I forgot to ask of any FNGs up front.  So Lugnut, my apologies.  I hope the workout was tough but will leave enough there to keep you coming back.

Mosey to the shopping center at Carmel and 51 for COP.

COP

• SSH x 15 IC
• IW x 15 IC, might have actually been 16
• Mountain Climber x 15 IC
• Merkin x 15 IC

The Thang

We ran the stairs of the shopping center with 40’s of squats and lunges at the bottom of the stairs. First run was 30 squats and 10 lunges, then 25 and 15, 20 and 20, 15 and 25 and 10 and 30. Mermaid led some plank work while waiting on the six.  I’m pretty sure that Chelms actually started with the rest of us but I’ll have to check the tape.  Not sure about the rest of you, but this set is going to stay with me for a while.

Mosey to the picnic tables at the front of the AO.

Groups of 3 did a combined 150 derkins at the picnic tables and 150 dips at the benches by the front entrance with the 3rd person running in between and relieving.  Theoretically this should work, but when Runstopper and YHC stay at the picnic tables doing derkins, no one ever comes in relief of us or Udder.  We’ll get it next time.  Did the same format with 150 LBCs and bicycle.

Mosey to the top of the deck with backwards run on all of the inclines.

Pax lined up across the top of the deck in a plank.  Did walking merkins to the other side.  This set was originally supposed to be an over and back on all exercises, but when YHC got to the other side I realized my back would not have happened.  So we did bear crawl dry docks back to the other side.  Crab cakes (crab walk with touching opposite hands and feet) back across and then broad jump burpees brought us home.  Some people’s chair in between.  I was trying to avoid the cars late in the workout by going up top, but didn’t realize how rough the concrete was.  If you didn’t have gloves, well hopefully this one made the hands tougher.

Mosey back to the cars for Mary

Mary

• Heels to Heaven x 25 IC
• Rosalita x 25 IC
• High Flutter x 25 IC

YHC took us out in prayer

Moleskin

Strong work by all today and a great turnout.  A puke and rally speaks volumes for the hard work.  I had wanted to add more leg work that I felt had been lacking lately, and so far it has worked.  But we hit a lot of the high points of the AO and ran a couple of miles.  Not bad for a Friday morning.

FNG Rob Ferguson, aka Lugnut from Concord who doesn’t like racing, welcome.  It’s a strong group every Friday and a privilege to lead today.  I’m sure I missed a bunch, so feel free to sound off below.

Annnouncements

5 Years of F3, March 5 at the Music Factory.  Chelms is looking for a date but has special requirements.  Sign up now.

Balrog March 12th, 5, 7 and 11 mile options through 5 SOB AO’s.  Get in touch with Tuck and sign up.

Anne Springs Family Hike tomorrow at noon.

Chelms looking for a premature BRR van driver