- When:12/18/2015
- QIC: Mermaid
- The PAX: Hairball, Hops, Gerber, Utah (Run in) (Run in), Cane, Paper Jam, Chelms (Respect-PR), Abacus (PR), Margo (PR), 777 (Respect), Rip Curl (Respect), Goonie, Pulp Fiction, Snowflake (Respect), Icky Shuffle, Dear Abby, Mermaid (QIC-Run in)
Centurion Mile
Pax arrived via various methods. YHC, Utah, and Cane ran in and met the pre-run group of Chelms, Abacus, and Margo (Snowflake? Others?) Pleasantries exchanged for a few minutes before we got down to business. Disclaimer and Centurion Mile route reviewed with 2 shorter options of approx 1/2 and 3/4 miles. What we did:
COP in launch lot
SSH x 10 IC
IW x 10 IC
Merkin x 20 IC-hold plank
MC x 15 IC
Mosey around the football field for a little warm-up. Stop at Stairwell 1; closest stairwell to CCHS main building.
Stairwells 1 and 3 Triple Nickel
Start at ground level stairwell 1. 5 Burpees. Up Stairwell 1 to level 4. Run across deck to Stairwell 3. 5 Jump Squat. Down Stairwell 3 and over to Stairwell 1. Repeat x 4 for Triple Nickel. 5 Burpee/5Jump Squat/5 repetitions
Immediate plank at finish. Hold. Over to six for Mary. Legs up for all exercises: Flutter x 13 IC/Heels to Heaven x 13 IC/LBC x 15 IC. Flip over to high plank. RAH/RLH/Swap/Low Plank/RAH/RLH/Hold-10 count/Swap/10 count/Merkin x 10 IC
AYG to level 4 using short deck route. Modify as necessary using stairs.
Chair plank at top.
Redemption Loop
Start at Stairwell 1 Level 4. 10 Jump Squat. Down stairs to ground level. 5 Burpees. Left around football field. 5 Burpees at scoreboard. Continue around field. Stop at Cougar entrance. 20 Merkin. Bear Crawl to crosswalk. AYG to level 4 using short ramps. Plank series to regroup. Merkin x 10 IC.
Down Stairwell 4 to ground level and mosey to launch lot.
Centurion Mile
6 inch plank/RLH. YHC gave the signal. Up Little Ave. Right on Carmel. Right on 51. Right into campus entrance. Enter deck. Short ramps to level 4. Catch your breath. Done.
COT
Moleskin
Goal today was to push as hard as possible for 35ish minutes prior to the AYG Centurion mile. Idea stolen directly from the backblasts of SOFAWIB. The mile hurt, which was exactly as planned. Good hill to start. Flattens out and then slight downhill to gain momentum. Enter the deck and uphill finish. Hairball was finisher 1 followed by Gerber. Hops and Margo not too far behind. Cane and Hops plowed through the Triple Nickel. Matter of fact, they crushed all pre-mile work. Glad to see Pulp Fiction back out after IR. Strong work today by all. Pleasure to lead this group. Is Centurion better than the Brave? They are both rock solid Friday options.
Keep our brother Hops in your prayers if you are so inclined. He is dealing with some hip problems that could put him on IR for a while. Certainly couldn’t tell today except for the refusnik on the SSH.
Announcements
01/09/2015: Joe Davis Memorial Resolution Run. Details HERE
Tomorrow is last day to donate to AYN gift drive. Joker on Q. Dear Abby and Frasier collecting at Day Zero. Please consider donating.
Check the weekly email and f3nation.com for more happenings and info
Mermaid administrator
That was a kick in the teeth – Triple nickel using full deck hurt.
If Hops is injured then he should make run for the Olympic team once he heals. I’m not feeling so good about my performance given he was in front of me all morning.
I think Via Sacra (google it) would be a good name. Not exactly right since it doesn’t lead to our “Coliseum” but great history. Maybe we name the road into CCHS leading to the deck as Via Sacra and come up with another name for the street with no name. Another name could be Via Flavia.
Respects are consistent and strong at Centurion. Triple 7, Snowflake (yes – he did pre-run) and Rip Curl all hang tough with the young guys.
Please consider signing up to help with the CCHS wrestling tournament as a way to thank the school for allowing us to use this great AO.
http://www.signupgenius.com/go/10c0b45abae23a57-holy2
Not one to brag, but I remembered all 17 pax today. Huge accomplishment and perhaps the highlight of my year.
Had to dig deep for the Centurion Mile after spending quality time deep in the pain cave. That was the goal. See what you can do when you are spent. You always have more than you think. The run home sucked but was enjoyable running it with Utah.
Via Sacra way too strong for unnamed road. Definitely fitting for the entrance road off 51 to the deck. Where was Scabby? I texted him the map and preblast and he HC’d. Didn’t want him to be left in the dark like when Frasier preblasted his last Centurion Q and he didn’t do his homework.
Mermaid speaks the right! Frankly, I couldn’t figure out how to send the recording via text or email anyway.
Love the name Via Sacra for any road, path, etc. at Centurion. Chelms & Margo can decide as site Q’s.
Hairball and Gerber took off on the Centurion mile a la all the Star Wars dorks running to get in line yesterday. They were flying, and Gerber was in some sort of costume with neon yellow high socks matching his shirt. Wristbands, too?……..
Merry Christmas gents and thanks for the prayers.
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