A Long Lap Around The AO

  • When:04/02/16
  • QIC: Geraldo
  • The PAX: Marge, Sensei, Freedom (R), Gullah, Sony, Geraldo


A Long Lap Around The AO

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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Sensei
Sensei
7 years ago

Geraldo, between Peak and today you definitely made sure I got my core work in this week. Thank you?

Excellent Q as always.

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