- When:03/17/17
- QIC: Margo
- The PAX: Rachel, Snowflake (R), Brilleaux, Lorax, Semi Gloss, Snucka (R), Pulp Fiction, Mermaid, Bout Time, Cheddar, Marconi (R), Thunder Road, Shrink Wrap, Private Benjamin, Hannibal, Tagalong, Chelms (R), Margo (QIC)
7’s and 17’s
YHC arrived a little early to plan the finishing touches on the St. Patty’s day plan. At 0525 the parking lot was empty. 1 minute later the vehicles started rolling in. 18 in total for this Friday’s edition of #F3Centurion. Disclaimer delivered but no sign of Udder.
Mosey towards Panara Bread shopping center for a .25 mile warm-up. Chelms claims that when the weather is 25 degrees and lower there should be exercises prior to running. Must be an over 50 thing (RESPECT). YHC had never run around the circular round-about next to Wells Fargo so it can now be marked off the list. Circle up next to Wells for COP.
COP
SSH – IC x17
Merkin – IC x17
Peter Parker IC x17
Hold plank at 6 inches for 17 seconds
IW – IC x 17
The smart peeps in the PAX picked up on the theme here. 3/17 = St. Patrick’s Day
THE THANG
Mosey over to Panera Shopping center for some circuit work. 10 merkins at bottom of stairs. Run up stairs and across 2nd floor and down other staircase. At the bottom of the stairs broad jump for about 20 yards. That is one loop. Performed this 5 times. Mary and plank work while waiting for the six.
Mosey across 51 to Palatine Hill. Keeping the spirit of St Patrick’s Day, 7 is a lucky number. 7’s up Palatine. Burpees at bottom and jump squats at top. Once finished performed some Mary:
Heels to Heaven – IC x17
Dolly – IC x17
LBC – IC x17
Mosey to Charlotte Catholic parking deck for the grand finale. Split into groups of 2 and started at bottom middle of parking deck. 10 merkins in the middle and each group ran in opposite directions to the far staircase. Run upstairs to top level for 10 squats. Run to middle and down staircase. YHC called 5 reps but only completed 3 due to time running out.
A little more Mary to follow:
Flutter – IC x17
Freddie Mercury – IC x 17
Run back to starting spot and that’s it!
MOLESKIN
Strong work by all today. Covered exactly 2.5 miles and a total of 37 stories of stairs in elevation. Don’t know about everyone else but YHC was worn out after this one. Definitely feeling it in the quads. This is hopefully the last day of cold for Centurion. Mermaid is on tap for next week so looking forward to see what’s in store.
ANNOUNCEMENTS
Building a wall tomorrow. Check Slack/Twitter for details.
Margo author
The workout really pushed me! I missed Wednesday and Thursday and can feel the effects of Fartsacks! (Hey Udder..) Also I got 2.8 miles and its on Strava! Hannibal was lazy with 2.2 miles 😉 I see you took the average with you at 2.6. Also thank you for giving us 152 merkins , now I have 48 left and of course the dreading 30 pull-ups (Merkin Pull-Up Challenge)
So, I started my watch late, and I figure I missed about 0.3mi. Cheddar, you might have done an extra trip up Tartus – you were coming up on me fast, and so that might have accounted for some of the difference.
I’m glad to hear you guys were smoked. I know I was, and while I’m not in top form at the moment, I was feeling like I must really have been out of it. So, I’m a little more encouraged reading this.
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