Cindy Bear Crawls with Mr. Webb at AscentOlympus

Cindy Bear Crawls with Mr. Webb at AscentOlympus

YHC pulled into OP this crisp fall morning to find 1 pax swinging KBs and 2 pax getting ready for their weekly dose of Ascent Olympus. 3 more pax would come in on 2 wheels just before launch. VSF planted and an average disclaimer given and we were off. YHC would be Q for the first half and Sony would be taking the 2nd half.
Mosey to the other parking lot to get warmed up.
SSH X 15 IC, 10 merkins OYO
LSS x 15 IC, 10 merkins OYO
IW X 16 IC, 10 merkins OYO
Pax are warmed up, let’s mosey. Head to the COncession area, where it was noted Hot Dogs for $2. Bargain at S. Charlotte sporting events.
Circuit work for the pax.
Step ups, Dips, Jump Squats x 10, LBCs when finished
Repeato x 2 with 10 Step ups and 15 Dips, Jump Squats
Mosey to the wall for Peaople’s Chair.
Round 1 30 arm raises, Rd 2 frankenstein with 10 counts from Goon & Moon River
Round 3 30 arm raises. Recover and mosey to the playground for a visit from our favorite Crossfit Tomato – Cindy
1/2 cindy – AMRAP 5 Pull ups, 10 merkins, 15 squats for 10 minutes
Hand over the keys to Sony.
Mosey to the field.
5-10-15 Squats with 10 yard bear crawls in between.
Visit from the 1st member of the Webb family – Jack up to 5.
5-10-15 Squats with 10 yard bear crawls in between back to start.
CDD Webb up to 5.
5-10-15 Squats with 10 yeard slow deep lunge walk in between
Diamond Merkin Jack Webb up to 5 lunge walk back
Wide Arm Merkin Jack Webb up to 5.
Pax Choice for Mary
Done

Moleskin
Great group out there. Colder than expected morning at least by YHC. We quickly got warmed up and stayed there. YHC had to exit early to help get the family to a soccer game on time. Thanks to Sony for stepping up and taking the 2nd half of the workout. you never know what Sony is going to pull out of his bag of tricks. Today was no different. Quads and shoulders are still burning this morning and I missed the last 15 minutes of his painfest.
Great work by all – Moon River, Goon, Billboard, and SOnoma.
High Tide took on the day with the weight vest on. Great work.
Sony as always looking strong and excited about his work moving to an area with F3 for the upcoming months. Look out F3Raleigh. Sony is coming.

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