Steamy McDeuce



Steamy McDeuce

21 men for this edition of #F3Centurion.

The Thang

Mosey down Little Avenue to Walsh Boulevard before taking a left in to the Hospice parking lot for COP…

  • IWs x 10 IC
  • MCs x 10 IC
  • Merkins x 10 IC
  • LSS x 10 IC

Run back down Walsh Boulevard and then back onto the CCHS campus, circling up at the middle staircase of #Tartarus. Instructions were given regarding the morning’s plan: Dirty McDeuce – 4 rounds of 3 exercises (one chest, one core & one leg) x 12 IC with a run in between each round.

  • Round 1 – Merkins, LBCs & Squats
  • Run short ramps on the left to the top and come back down the middle staircase
  • Round 2 – CDDs, Flutters & Lunges
  • Run short ramps to the right to the top and come back down the middle staircase
  • Round 3 – Wide-Arms, Dollies & RDLs
  • Run short ramps to the left to the top and come back down the short ramps on the right
  • Round 4 – Diamonds, Freddie Mercuries & Jump Squats
  • Run long ramps to the top and come back the far right staircase

Mosey to the front of the school for 3 bench sets:

  • Step-Ups x 10 each leg
  • Decline Merkins x 20
  • Dips x 20

Run back to base for a few minutes of Mary:

  • Straight Leg Lifts x 10 IC
  • Toe Tap Crunch x 10 IC

Finish with 45 seconds of burpees. COT.

Moleskine

With a Twitter promise to not travel to the Bermuda Triangle, YHC still went old school with a repeat of the Dirty McDeuce. And under the watch of Puddin’ Pop in just his 3rd #F3Centurion post, it was a steamy McDeuce indeed. Fairly warm temps emanating from the CCHS asphalt and not much air stirring through #Tartarus made for a lot sweat pouring.

YHC wasn’t sure what the numbers would be given that we were the same time slot as a Rachel Q’d The Brave and a Mermaid Q’d Cerberus…felt kinda like the other networks’ Friday night line-up against the Dukes of Hazzard followed by Dallas followed by Falcon Crest. But the #F3Centurion pax remained faithful to the programming, plus we picked up for normal #F3Kevlar viewers. Solid work put in by the 21 pax.

Lorax crushed every run. Cheddar smoked the first round run. Scabby used the #Tartarus ramps to tune up his legs for a mountain trail run this weekend. Snuka is a fast, ageless wonder. Chelms tried to cheat each time, which is why the route was different after every round. Tagalong found a burst on the short ramps. Dr. Belding found his stride on the long ramps. And Big Wheel with his second strong #F3Centurion post. Also, nice job from Drago and Scrum…young men getting up to post at 0530 with a bunch of old guys. Good to see Hannibal and Brushback…sorry YHC didn’t work those Groiners in per your request. Thunder Road always puts the work in at #F3Centurion. And it’s time for Shrink Wrap to Q soon. River Rat went full #VanDamme, with one leg on each bench for the Decline Merkins. And Pro reminded us for the 174th time that he attended CCHS. Don’t think Champagne corrected YHC’s form once, even he would have been within his rights on the Diamond set. Scratch and Win, brave clown car with Puddin’.

Thanks to Margo for the opportunity to lead.

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Margo
5 years ago

Remind me to modify next time on the Romanian dead lifts. We didn’t even do very many and I hurt.

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