Centurion Leg-O-Rama

Centurion Leg-O-Rama

Welcome July. I was expecting much worse conditions for the opening July workout. YHC had been out to Centurion only twice prior to this Q opportunity. Just last week, I was with the M and another couple and we had just finished eating at the Rusty Onion. Following dinner, I told the group “hey, there is a hill behind this restaurant that I need to check out.” Baffled looks from the group didn’t stop me. We walked behind the building all the way down to the hill. At this point, everyone seemed pretty annoyed with our scenic walk in the dark. I found said hill, and knew it was exactly what I needed as the core for my Centurion Q. I counted an even 14 before the workout began, which I was stoked about because partner drills were in the cards.

Warm-up

• Mosey across 51 all the way behind the shopping center to the hill, circled up. YHC noticed that there were only 13 PAX at this point…fear set in, but then it was announced that Chelms had decided to hang back and sculpt his body at the launch point and take a break from the legs this morning.
• 25 SSH
• 25 Mountain Climbers
• 5 Burpees OYO because who doesn’t love these
• Windmill
• 5 Burpees OYO, once again a crowd pleaser

THE THANG

• Merkin ladder mixed in with alternating hill sprints. Start at 1 merkin, sprint uphill, jog downhill; 2 merkins, sprint uphill (back-pedaling), jog downhill….so on and so forth until reaching 10 merkins. YHC was not prepared for how steep this hill was. The back-pedal was killer but the PAX crushed it and asked for more.
• Partner up; Partner 1 Bear-crawl uphill, jog down while Partner 2 is doing deep, low, slow sqauts. Partner 1 and 2 alternate with each completing 2 bear crawls uphill

At this point the legs had received a nice shock treatment so I decided to take the elevation out of the equation and add in some speed.

• 4 sets of sprints; building up each sprint. Quarter length of parking lot, Half length parking lot, yadda yadda until we ended with a full-court sprint
• Mosey back across 51….HOLD UP, throw in some Burpees and Freddy Mercury
• Now cross 51 and grab some wall @ CCHS for some peoples choice. This is where the creativity really came out as the PAX alternated 10ct wall maneuvers. A lot of left leg out, right leg out, some arm flutter and air press mixed in before Mermaid went anarchy and audibled to the crowd pleaser…BURPEES. As we got towards the end of the PAX, YHC’s legs were going numb as the counts seemed to get slower and slower.
• Looking across the parking lot, a good size parking deck was starring YHC straight in the face screaming “Use ME!” Use it we did. Partnered back up, running up each level of the deck alternating regular sprint with back pedal at each level. Also throwing in another fan favorite; Partner Derkins at landing of each level.

MOLESKIN

We arrived back to COT, Chelms looked ripped as we arrived holding 2 bricks. Solid work by the PAX this morning fighting through a heavy leg day that included plenty of elevation mixed with speed and time under tension. It was pointed out that we did get in just shy; 3/10ths exactly; of 2 miles…it felt like much more. Thanks to Margo for the opportunity to lead a great group at an awesome AO. Have a great 4th of July and God Bless America.

Over and out – General