A Left Turn, Smooth Pavement and Some Exercises from Women’s Digest

A Left Turn, Smooth Pavement and Some Exercises from Women’s Digest

20 Pax kicked off the weekend and put in some hard work around the AO this morning.  Everyone showed up on time, which I should have known meant all the OCD juices were flowing, more on that.  Apparently a very veteran and habit forming Centurion group, so a quick disclaimer was given and off we went.

Thang

We ran up the hill to Little Ave. and took a left out of the parking lot.

A LEFT turn.

We ran into the Swim Academy parking lot for COP.

COP

IW x 20

LSS x 20

MC x 20

Makhtar N’Diayes x 20

High Knees up the hill of the parking lot, run back

Bear Crawl up, run back

Crossover Lunge Walk up, run back

Broad Jump Burpee up, run back

Wheelbarrow 1/2 up, flapjack rest of the way

Mosey up Little Ave. to McMahan Dr. to the rock pile

Rock Set

Keeping wheelbarrow partners, partner 1 ran up McMahan Dr. to 51 taking a left into the shopping center, around the circle and back to rock pile.  Partner 2 was doing various exercises until they return, then flapjack.

Round 1 – Rock deadlift

2 – Rock tricep extensions

3 – Rock curls

4 – Rock overhead press

Some plank work while we waited on the six.

Mosey to Tartarus.

Partner Parking Deck Suicides

With the same partners, PAX ran up separate sides of the parking deck to meet in the middle of level 2 and did 10 burpees.  Down the stairs in the middle to the bottom and 10 hand-slap merkins.  Up the separate sides of the deck to meet in the middle of level 3 and did 20 squats.  Down the stairs in the middle to the bottom and 10 hand-slap merkins.  Up the separate sides of the deck to meet in the middle of level 4 and did 30 LBCs.  Down the stairs in the middle to the bottom and 10 hand-slap merkins.

While waiting for everyone to finish, we knocked out 30 more LBCs and some Mary

Heels to Heaven x 20

Rosalita x 20

Flutter x 20

Freddy Mercury x 20

American Hammer x 10

Mosey the long way around the football field back to launch.

Moleskin

Without the Site Qs and our Region Nantan, things could have got out of hand quickly this morning, and they almost did.  That left turn out of the parking lot almost set the record for fastest mutiny/Q jack of a workout, 30 seconds in.  Apparently we have never gone left before.  Luckily previous site Q Chelms and the Nantan of Mumble Chatter, Hops, were there to reassure the PAX. There are now talks of a complete left turn workout around the AO, baby steps.

Strong work by all today, not much waiting around.  A quarter of the PAX getting respect, but some sneaky fast old guys.  Especially after hearing all the mileage they put in at BRR (Marconi with 34).  The Rachel/Hops combo was too much to overcome, out front most of the morning.  But again, no one was behind, always on their tails.  Great to have Brushback back out, and apparently beware of the Brushback/Paper Jam 2.0 gang, the Bros, coming to a school near you.

YHC couldn’t pass up the Makhtar N’Diayes after staring at that perfect asphalt during Mountain Climbers, although 20 might have been a little agressive.  I think 20 on the top of Tartarus would have sent someone to the hospital.

The Crossover lunges seemed legit to me, but were quickly downgraded to a Women’s Digest workout.  We had to follow those up with some Broad Jump Burpees to get the testosterone flowing again.  The Swim Academy lot is sneaky long, especially when on all fours.

Afterwards, Brilleaux reminded me of our 2:45 tee time.  Probably should have incorporated more windmills, next time.

YHC took us out in prayer with some requests from the PAX.  Appreciate the opportunity, F3 and the brotherhood with all.

Announcements

F3 Golf Tournament 10/27/17, proceeds to help LEAP expansion.  Chelms taking up money for Centurion Hole Sponsorship.

Shoe with an aerator tomorrow if anyone interested.

Tutoring at Billingsville (Tuesdays) and AG (Thursdays).  Also covering teamwork, games, mentoring, character traits, etc.

3rd F afterwards at Panera