I took the Q at Centurion last minute from Mermaid, who seemed hopeless and desperately needed a Q this am. With a plan already in mind, I said I would take it. He said, “I am waiting to see if anyone else is interested.” As the hours went on, he finally agreed to handover the keys to his pristine site and then continued to answered countless questions on the locations of rocks and such. I am sure he is now regretting the approval. However, the wonderful host provided me with a google map (sign of a strong Site Q) of the rock pile. The thing is, I knew within minutes of accepting, we were doing parking deck and the centurion mile. #nexttime
Fast forward, I arrived early, like a child on Christmas Day. It was great to meet many Pax that I have not seen lately. 5:29:30, eventually 15 Pax showed up, sloppy disclaimer provided and we were off.
The Warm Up
From the lot we headed straight for the parking deck. Lots of traffic crossing the road, but eventually we made it up the ramp to the top deck. Man, there is nothing finer then starting your morning at the top of a parking deck. From there we did the following:
IW x 15
5 each of the following (so we could skip the demo after)
Again, 5 each of the following (so we could skip the demo after)
Finished with that, I asked if any Pax knew what the Centurion Mile was? Mild response. Of those that replied, do you know how fast you ran it? Crickets. Haver you ever done it backward (in reverse)? Nope. Ok, shady directions provide and with that, we took off…well I did.
Upon arrival at the normal starting point, there was construction blocking the normal cut through. Sorry boys, another 1/4 mile to the parking decks.
At the middle, the plan was to hit each stairwell with the following workout. Since there are only 3 stairs, we had to repeat the middle one.
Stairway 1 and 3
Level 1: merkin x 15 / Level 2: wide arm merkin x 15 / Level 3: diamond merkin x15 / Level 4: Hand release merkin x 15…then 5 burpees (well, these could be done when and where ever)
Stairway 2 and 4
Level 1: Narrow Squat x20 / Level 2: wide squat x 20 / Level 3: monkey humper x20 / Level 4: jump squat x20…then 5 burpees at some point
Once we completed that, we meet at the top for some extended marry. Headed back down the stairs to the benches
20 dips and 10 step ups per leg…. then repto
More Mary…head back to launch
Introduced a new exercise…more on that…more Mary and DONE
Take Out prayer- Mermaid
Not mentioned..Flippers run on Mondays at 5:30/ Calvary and the Functional Strength Challange…sign up and see High Tide
Ye Old Mole Skinny: