BRR Chatter and Some Work at Centurion

BRR Chatter and Some Work at Centurion

Pax rolling in and Udder and Bout Time on foot.  VSF had to do today.  Chelms was MIA with the real one.  Thorough disclaimer provided to include the following: I am not a professional.  By participating in the workout suggestions, you, alone, assume the risk of injury.  We will be running in the dark and may encounter curbs, speed bumps, stairs, etc.  Please modify as necessary to avoid injury.  Strong effort encouraged.  That being said, off we went.

Mosey to level 4

COP

MC x 15 IC-hold plank

Merkin x 10 IC-hold plank

Pretty Boy Floyd Money Mayweather alternating Rib Shots x 10 IC-hold plank

Plank Walk Right/Left x 15 IC

IW x 15 IC

CDD x 10 IC

Mosey back down ramps and out of deck.  Around corner to Stairwell 1.  Plank.

Stair Repeats

Run up Stairwell 1 to Level 4.  Continue on Level 4 to Stairwell 2.  15 CDD.  Descend Stairwell 2 and run to Stairwell 1.  Repeat until QIC calls time.  5-6 repetitions.

Mary: Flutter x 20 IC/Hold/Dolly x 15 IC/Hold/Heels to Heaven x 15 IC

Mosey through campus to picnic tables at front of school.

Bench Set

15 Step/Jump Up-15 Dip-15 Derkin x 3

Plank-o-rama upon completion.  Mosey back through campus.  Up Stairwell 1 to Level 4.

Reverse Plank to regroup and provide instructions.

Redemption Loop

10 Jump Squat.  Descend Stairwell 1.  5 Burpees.  Run Left around football field perimeter.  Stop at scoreboard.  5 Burpees.  Continue around the field.  Stop at Visitor Entrance.  20 Merkin.  Bear Crawl to parking deck gate.  Run up short ramps to Level 4 Stairwell 1.  Runstopper Q’d Reverse Plank-o-rama to regroup.  Descend Stairwell 1 and continue to launch lot.

Mary: LBC x 20 IC/6 inches/45 degrees/Rosalita/Protractor/High Plank/Merkin x 10 OYO

COT

Moleskin

Apparently Chelms got worn out at the Cuda run last night.  Fair enough.  Sometimes it is better to rest than to push it.  Gotta listen to your body.  Welcome to site FNG Slum Lord and kotters to Hermey who has been on F3 sabbatical for about 18 months.  Strong work today men and glad to have you both join the men of Centurion.  Cane, Hops, Runstopper, Bout Time, Brilleaux, Udder, and Margo up near the front with Cane taking the honors of fastest man of the day.  Brilleaux posting regularly since he was an FNG last month.  He is fast (potential BRR?).  Paper Jam had to leave early and informed the QIC.  Apparently Marconi did too, who did not inform the QIC.  A bit of confusion when the count was 14 instead of the 15 YHC counted at launch.  Marconi showed for The Stand so the mystery was solved.  Good idea to let the QIC know if you are peeling out early to avoid concern regarding the absence of a PAX.  Rest of the PAX all pushed hard today as usual.  Stair work got the sweat pouring and the humidity made sure the shirts were saturated.  Much BRR talk around legs and total miles.  Full training mode for a lot of guys.  A pleasure to lead this group of men.  T-claps to Udder for taking us out this morning.  Have a great weekend men.

Announcements

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