Tour de Centurion

Tour de Centurion

Date: 2024-11-08 AO: centurion Q: Preschool PAX: Floyd, Hawkeye, Point Break, Preschool, snowflake, Snuka, Icarus FNGs: None COUNT: 7 Tour de Centurion
High knees, butt kicks, karaoke L/R Circle up for SSH, IW, LSS, Merkins, MCs Bench work (Dips, Derkins,Step Ups) 2x Shopping center for H2H and Merkins/Diamond/Wide Arm Plank circuit Rock pile for 2x curls, bent rows, tris, over head Parking deck for LBC, stairs, jump squats Mary at the finish with flutter, Dolly, Rosalita, Peter Parker, Parker Peter, Shavasana
Prayers for Icarus’ friend who has a newborn and for our newly elected officials (congrats to Hawkeyes wife).
Centurion hats handed out to Floyd and Hawkeye.

DT’s least sketchy route

Date: 2024-11-07 AO: the-devils-turn Q: hairball PAX: frasier, bunker, retread, fleetwood FNGs: None COUNT: 5 6ish miles Nut Up route started with traffic on Elm coming from all directions at an inopportune bridge crossing. Some reminiscing on the old 10 miler course.
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: Pray for the Worm

Hawkeye’s Playground

Date: 2024-11-05 AO: bagpipe Q: Hawkeye PAX: Roulette, kirby, Starch FNGs: None COUNT: 4
WARMUP: THE THANG: Loch Ness with Derkins, Dips. Bagpipe hill burpees, more Ferkins and core. Finish at the playground with Gitmos and lap including a ride down the slide. MARY: ANNOUNCEMENTS: COT: who am I missing? We had 5.

Hawkeye’s Playground

Date: 2024-11-05 AO: bagpipe Q: Hawkeye PAX: Roulette, kirby, Starch FNGs: None COUNT: 4
WARMUP: THE THANG: Loch Ness with Derkins, Dips. Bagpipe hill burpees, more Ferkins and core. Finish at the playground with Gitmos and lap including a ride down the slide. MARY: ANNOUNCEMENTS: COT: who am I missing? We had 5.

No Whiteboard / No Problem

Date: 2024-11-07 AO: the-phoenix Q: lex_luthor PAX: FlexSealer, lex_luthor, Hawkeye, wildturkey FNGs: None COUNT: 4
WARMUP: Run to YMCA, SSH, Imperial Walkers, Squats, Lunge Strech and Calf Stretch THE THANG: Y Track for 3 Rounds of 5 – Burpee / High Knees 10 – Merkins 15 – Squats Followed by 3 Rounds 5 – Sister Mary Catherine Bear Crawl 15 – RDL
Run back to Campus 3 Rounds of 5 – Decline Merkins 10 – Step Ups 15 – Stomach punch sit ups
Herschel Walkers 4 rounds with different sprint lengths 5 sit ups 5 pushups Sprint to a light pole MARY: ANNOUNCEMENTS: Turkey Jam on Thanksgiving, Jingle Bell 5k COT:

Easy does it

Date: 2024-11-07 AO: sparta Q: Full House PAX: Keystone, geraldo, stonecold FNGs: None COUNT: 4
WARMUP: NA THE THANG: Run around sportsplex MARY: ANNOUNCEMENTS: Christmas Party at Geraldos! COT:

No dry spots allowed

Date: 2024-11-07 AO: peak-51 Q: beaver PAX: Full House, Spammer, Sledge, kilowatt, Lois, Mounds, Keystone, Stonecold, Geraldo, FullHouse FNGs: None COUNT: 10
WARMUP: Brisk walk to parking lot Pat Brakeman’s
THE THANG: COP mostly in cadence SSH x20 IW x20 Merkins x15 Low Slow Squat x15 MC’s x20 Flutters x20 LBCs x50 Plankjacks x20 Burpees x5
Mosey to Town hall for corners work: bear crawl, lunges, bear crawl, lunges.
Mosey to stone circle: Derkins x20, step ups x20, dips x20 – bear crawl around half circle. Repeato with crab walk to sidewalk.
Mosey to grass field: Superman x~45 Flutters x20 American hammers x20
Mosey to wall: BTW x20 in cadence
MARY: Done ANNOUNCEMENTS: Thanksgiving morning convergence, Veterans Day convergence – check slack for specifics.
COT: The workout was designed to leave no dry spots. I hope that was achieved. Superman’s in the dog walk / poop area were noted as being extra special – will have to do that one again (and hold for longer). Honor to lead!

Transition Q

Date: 2024-11-07 AO: _area-51 Q: Carny PAX: margo, Cooter2, Bombay, ToeJam FNGs: None COUNT: 5 It was a morning full of humidity while reminiscing of old charlotte and the stories of the week which include a car getting stolen a car that was thought to be towed and 100 year old houses. WARMUP: Imperial Walkers, arm circles, calf stretch, runners stretch. Merkins THE THANG: mosey to rock pile grab running rock, legs and core day. 4 corners on bus lot. Goblet squats, flutters, lunge walk, called Mary. Ran it twice. Mosey to play ground with rock rock sit up presses then short run. Ran it twice. Mosey to school entrance jump squats with rock then called Mary. Everyone got a turn to call Mary. Mosey to rock pile Curls, presses, tris. Back to launch MARY: throughout ANNOUNCEMENTS: Bombay is the new site Q for Sheild. COT: carny led us out.

Meat and Potatoes

Date: 2024-11-06 AO: meathead Q: Uncle Leo PAX: The Worm, Floyd, grave_dancer, MARTA, Unplugged, Etch a Sketch (TN) FNGs: None COUNT: 7
WARMUP: When it’s tshirt weather in early Nov do you really need to warm up? We did the standard SSH, IW, Sharon Towers and Prying Squat mixed with some swings, cleans, highpulls and presses.
THE THANG: Week 2 Day 2 of the Total Tension spreadsheet
9 sets of DBL clean DBL press (pyramid 1 to 5 to 1) DBL rack squat Renegade Row (same pattern as presses)
5×20 snappy 2HS EMOM
Carries -waiter, rack and farmer
MARY: Hollow body hold, glute bridge and Elbow plank with FBE
ANNOUNCEMENTS: COT: Welcome to Etch-a-Sketch from TN. He came in hot on 2 wheels after hunting for the entrance and jumped right in.
Keep Unplugged’s sister and The Worms MIL in you prayers as they deal with health issues.

Two towers

Date: 2024-11-06 AO: wamrap Q: mcgee PAX: Alf, Horsehead, Orange Whip, rachel, mcgee, double_e, Ledbetter FNGs: 1 Ledbetter COUNT: 7
WARMUP: plank while we wait on FNG who came with obligatory fng water bottle. THE THANG: parking decks and exercises MARY: sure. Did that. COT: welcome Ledbetter a neighbor of McGee. He gave his first WAMRAP hell and kept. Moving the whole time. Thanks to OW for the take out.

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