6 PAX ignored Larry Sprinkle’s forecast and enjoyed a nice tour of the #F3AscentOlympus AO and here’s out it went to down.
The Thang:
Start off with 2 laps around the baby track and circle up in the parking lot.
COP
- SSH X 25
- Merkins x 10
- IW x 25
- Wide Arm Merkins x 10
- Squats x 15
- Diamond Merkins x 10
Take a Long Lap
Head out of on Rea, right on Summerlin and take a long lap around the AO, stopping along the way for some PT.
- Wessynton- Flutter Kicks-(4 CT) x 20
- Rhygate- LBCs-(4 CT) x 20
- Abbotswood- Dollys, continue on Abbotswood-(4 CT) x 20
- Windy Rush- Heels to Heaven-(4 CT) x 20
- Windy Rush (Corner)- Flutter Kicks (4 CT) x 20
Jacob’s Ladder
Mosey on to Foxworth and line up for some hill work, Squats a the top, and Merkins at the bottom up to 7.
Continue with the AO tour, stopping for the following.
- Knightswood- Dolly’s (4 CT) x 20
- Rea- LBCs-(4 CT) x 20
Rock Work
Mosey across the street to the church parking lot and grab a lifting rock for 3 rounds of the following:
- Curls x 20
- Overhead Press x 20
- Tricep Extensions x 20
- Goblet Squats x 20
Check of the watch showed time for 3 rounds of Flutter Kicks(4 CT) x 10.
Circuit Work
Return to the AO, head over to the benches for 2 rounds of the following:
- Incline Merkins x 10
- Dips x 15
- Step Ups x 10 (each leg)
Baby Track
A check of the Garmin said we were close to 3 miles, lets finish it over at baby track, done.
Moleskin:
- Strong work by the PAX, YHC wasn’t sure what the turnout would be with the weather forecast and Spring Break winding down.
- YHC pulled into the AO and found High Tide wrapping up his pre-KB ritual, only to learn that he might have tweaked something and would be heading home. Heal up and fell better soon.
- We finished with 3 miles today, YHC wanted to take things off campus some and took a bit of the workout from a recent #SOFAWIB, minus the 1 mile AYG in and 1 mile AYG out, thanks Kirk.
- YHC may not have recalled the series order of core exercises, but kept to the same cycle throughout.
- Marge was the #LarryBird handling the Foxworth hill like a champ on the Jacob’s ladder.
- Good to see Freedom and Sensei this morning, good work as usual. Hopefully Sensei’s not too sore at me from the Peak workout earlier this week.
- #Cobains to Sony, no chance to to break in your new KB, bootcamp style today.
- Freedom, thanks to for taking us out, it was an honor to lead and please sound off with any mumble chatter.
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