Take it to the gridiron at Ascent Olympus

Take it to the gridiron at Ascent Olympus

7 dudes got up Saturday morning to work out at Olde Providence Elementary. In the heart of football season, with the sun up and the football fields all marked, it seemed appropriate to spend some quality time on the gridiron. It went something like this.

Start Time: 7:00:00 – Warmup lap

Mosey to other side lot and Circle up:
SSH x 15
Imperial walkers x 20
Arm Circles x 20 (YHC tried to get away with calling these windmills)
Windmills x 20 YHC had planned to call these toe touches)
Mountain climbers x 15
Rosalita x 20
Groiners x 15

Mosey to rocks across the street at the Church:

Curls x 15 (two sets)
Overhead press x 15 (two sets)
Overhead Tricep curls x 15 (one set)

Merkin suicide pyramid on the football field:
5 yards x 5 merkins
10 yards x 10 merkins
15 yards x 15 merkins
20 yards x 20 merkins
15 yards x 15 merkins
10 yards x 10 merkins
5 yards x 5 merkins
Finish x 20 merkins

Partner 150’s on the football field (partner up):
150 x heels to heaven (Partner runs 30 yards and back, switch)
150 x squats ( Partner runs 40 yards and back, switch)
150 x LBC’s (Partner runs 50 yards and back, switch)

Four Corners: (At each corner of football field)

Corner 1: Flutters x 20
Corner 2: Dolly x 20
Corner 3: Knee Ups x 20
Corner 4: Mason Twists x 20

Center of Field and Partner Up for Prairie Fire Mary (L, C, R x 10 each), switch

Into the Woods for some up and over the benches

Mosey back to starting point

Freddy Mercury x 15, one-minute plank

Stop Time 8:00:09 AM (9 seconds of more fun)

Count-o-rama = 7

Name-o-Rama

Announcements: No Ascent Workout next Saturday 10/22/2016 due to Southern Discomfort event, Sign up For Souther Discomfort (you can do half if you want),  Sign up for Christmas party – see pre-blast in weekly email, Joe Davis 5K sign ups open for early January also – sign up for great cause and support an F3 brother.

Send off by Fugitive – good take out and thanks!

Moleskine:

The goal was pretty simple. I wanted to use the football field and I wanted to hit legs + core.

It takes about 17 football fields to make a mile. Just our field work with the Partner 150’s, Suicides, and 4 corners we hit 1 mile, or 1700+ yards. Our combined workout mileage was just over 1.5 miles factoring the run through and around the AO. From a core standpoint, we did nearly 300 reps hitting our core and should have a good burn for the weekend.  This was us working on the good kind of six pack. Gullah can now resume his college football watching, six-pack 12 ounce curling later.

Good work by all!

Geraldo is a couple weeks out of his GoRuck and was armed with his GoRuck bag of bricks and powered through. Great to meet SInsei and see him navigate an F3 workout. Thanks Gullah on the Sinsei assist today and totally enjoyed partnering with you and Sinsei on the Partner 150’s.

I learned 150 is a lot to do of anything. Good start to the weekend. Have a good one.

Be awesome.

Bugeater