Big 3 Leg Day, Minus Ice Cube

Big 3 Leg Day, Minus Ice Cube

Even mid-summer, the Centurion faithful still showed for this humidity filled workout along with some new faces.  YHC was talking with a friend last night about 24 Hours of Booty coming up since he had never done it before.  I asked him when is it again, and realized that I was only 2 weeks away from riding 100+ miles on a bike that I had not been on since last 24 HOB.  Maybe we’ll get bikes at Centurion one day, but for today, some Freddy Mercury and leg day would have to suffice.

Margo planted the Old Glory shovel flag.  Disclaimer was given, not my best, but had the PAX ready to modify and not sue.  Chelms was given the opportunity to start up the hill early but declined.

Mosey to the shopping center at Carmel and 51 for COP.

COP

• IW x 20 IC
• Mountain Climber x 20 IC
• Plankjack x 20 IC

The Thang

We ran the stairs of the shopping center with 40’s of squats and lunges at the bottom of the stairs. First run was 30 squats and 10 lunges, then 25 and 15, 20 and 20, 15 and 25 and 10 and 30.   Some plank work and 6 inches (with obligatory “thats what she said” commentary) done while waiting on the six.

Mosey to the picnic tables at the front of the AO.  10 each leg step ups, 20 dips and 20 derkins first round followed by 8 each leg step ups (Haze couldn’t handle the combined 15, so we added 1 so he wouldn’t be unbalanced all day), 15 dips and 15 derkins.

Mosey to Tartarus ground level middle stairs and partner up.  PAX ran up separate sides of the parking deck to meet in the middle of level 2 and did 10 hand-slap merkins.  Down the stairs in the middle to the bottom and 10 LBCs, calf raises and jump squats.  Up the separate sides of the deck to meet in the middle of level 3 and did 15 hand-slap merkins.  Down the stairs in the middle to the bottom and 15 LBCs, calf raises and jump squats.  Up the separate sides of the deck to meet in the middle of level 4 and did 20 hand-slap merkins.  Down the stairs in the middle to the bottom and 20 LBCs, calf raises and jump squats.

After Udder and Snowflake completed their game of Hide n Seek in the deck, Udder led some people’s chair with leg raises and air press.

Mosey to the top of the deck with backwards run on all of the inclines.

Mary

• Heels to Heaven x 20 IC
• Flutter x 20 IC
• Freddy Mercury x 20 IC

Mosey to back of football field for 3 AYG sprints and called it.

YHC took us out in prayer

Moleskin

Great group today, very little waiting around and everyone getting after it.  Haze informed me we hit the Centurion Big 3 of Panera shopping center, picnic benches and Tartarus deck.  I guess that’s a thing, so we’ll go with it.  Both Site Qs were present in Margo and Udder (might have met for the first time today), and Udder even turned down some Ultimate Frisbee to come.  I told him he could run with a frisbee, but then he started reciting the no running in Ultimate rules and I rescinded the invitation.  Some site FNGs in Spanx and Sister Act, who I found out go to Forest Hill church along with Tagalong, Brilleaux and I.  Great church if anyone is looking.  The War Daddy combo of Snowflake and Snuka always leave me impressed.  Haze, Chelms, Brilleaux and Snuka were out front for most of the workout.  Leprechaun, Spanx, Cheddar, Cadillac, Shrink Wrap and Tagalong must have been holding back all workout, as they still had a lot left in the tank for the 3 sprints at the end.  The Bugeater and Brushback resurrection tours continued, both back posting.  Thunder Road can be the inspiration here, as he has got in shape and kept it up.  Dr. Belding kept me honest on the parking deck set, as I knew he was crushing up the other side of the deck so YHC had to as well.  Apparently the instructions could have been better on that set, which led to the Udder/Snowflake game of Hide n Seek in the deck.  But most everyone picked it up after the first round.  I think the goal for the day was met, legs got stronger (or weaker, then stronger).  Appreciate the opportunity to lead and F3 Nation.

Prayer Requests

Continued prayers for Bout Time and family, and Chelms’ friend Debra and her son with new cancer diagnosis.