- The PAX: Big Tuna, Jamboree (R), Pulp Fiction, Run Stopper LIFO, Fall Out, Scabby, Margo (Pre Run), Cane (Pre Run), Bus Stop (Pre Run) LIFO, General, Ickey Shuffle, Paper Jam, Dear Abby, Marconi (R), Frasier
Leg Day
I have to admit I had forgotten about my Q today until Chelms Twitted me yesterday afternoon. #F3Centurion offers a lot of different terrain so it was not too hard to come up with a plan while my kids were doing Tae Kwon Do yesterday afternoon.
We had fifteen men show up at various times and leave at various times.
The disclaimer was given with modification stressed. This was going to be a leg day so no need to warm up.
The Thang: Run from the AO to Pallentine Hill. There a new merkin was introduced or at least one I have not seen at F3 before. You start in CDD position and push forward into a merkin finishing with your chest in six inches position. You return to CDD position and that is one rep.
Instructions were given to partner up based upon size. The task was to do partner carries. Partner one carries partner two up Pallentine hill. Stop at the top and do five of the CDD merkins (we need a better name for this). Run down the other side and do another five CDD merkins. Partner two then carries partner one back up the other side of the hill. Stop at the top and do five more CDD merkins. Run back down to the starting point. That is one round. We did two rounds total with some planking at the end.
Sevens was called next. One legged CDD at the bottom and CDD merkin at the top. Twist run Pallentine backwards going up. Quad burner. Plank until everyone finishes.
Run back to the front of the school where the benches are. Partner back up. Partner one runs from the benches to the gate of the parking deck. Partner two does jump ups or stand ups 100 total. We actually did two rounds a piece since some of the Pax were too fast. Plank till the six arrives.
Mosey to the parking deck. We split up with half of the Pax taking stairwell one and the rest taking stairwell two. Three rounds of one leg alternating hops all the way to the top of the deck. We did one leg hops to the first deck, then two leg/two steps followed by one leg to the top.
Collect back together at the second stairwell. Time to run the deck. At every turn you do five CDD merkins and then run to the next corner till the top. I think there were eight or nine turns total. Collect the six when you are done.
Done!
Moleskin: Big Tuna got hurt on the partner carry. He reinjured that calf. We are thinking about you and hope for a quick recovery. Some how Run Stopper and Bus Stop individually found us at Pallentine hill. Run Stopper was not hard to spot. He was rocking his Bright Neon leggings. No need for shorts. We pray for shorts weather. Bus Stop said he did not get up till 5:30. He also ran in so extra credit.
Scabby, Cane and General were crushing the backwards run today. Ickey Shuffle continues show huge improvements with his running.
Margo lead the way during the partner carry.
I’m sure there were other observations besides the obvious that Chelms (Site Q) and Purple Haze were not there. We should have swung by Planet Fitness. He was probably there again doing nothing.
Announcements: Service Project 5/14/16 Check the newsletter for times and location.
Q opportunities starting in July at Centurion.
Remember to thank your mother Sunday and everyday.
Enjoy the great weekend!
Frasier author
That was tough Frasier. The step jumps at the parking garage hurt the most. I believe the merkin is called the dive bomb merkin? I’m sure Mermaid knows. Nothing beats the time we ran by planet fitness and saw Haze. Isn’t Planet Fitness the place where they advertise no “gymtimidation”, or grunting while lifting?
I actually belonged to a Planet Fitness when I lived in Orlando. They have something called a “Lunk Alarm” that goes off if you grunt or do something that makes noise, like putting metal Dumbbells into a metal rack. They also had free pizza and tootsie rolls. It’s either a brilliant or moronic business model, in just not sure which.
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