A couple of old friends stop by Ascent

Posted on behalf of Pele…

At 7 am, 6 pax had gathered with VSF planted the Disclaimer was given then we were off to do some work.

Mosey to other parking lot for warm up:

SSH x 15 IC

10 Merkins OYO

IW X 15 ic

10 Merkins OYO

LSS X 15 IC

10 MERKINS OYO

LINE UP ON SIDE OFF THE PARKING LOT. High knees across. Buttkickers back. Kareoke Left and Kareoke Right.

Mosey to the playground

Cindy 15 minutes AMRAP

5 pull ups 10 Merkins 15 Squats

Mosey to the concession area

Circuit work

Step up 10 each Leg, 20 dips , 20 LBCs rinse & repeat X 3

Derkins, deep Squats old school sit ups X 10 each rinse & repeat x 3

Mosey to field for a trip to the zoo

Bear crawl 20 yards 10 Monkey humpers backwards run back rinse and repeat

Head to other end of the field and circle up for old favorite – Jack Webb up to 5 and back down.

On your 6 for some mary

Elbow plank x 10

SID THE KID x 10

One legged glute bridge x 10 each leg

LBC R IC

LBC L IC

LBC IC

ROSALITA IC

Protractor

elbow planks 10 counts

Mosey to the wall for multiple variations of people’s chair

Mosey to launch done

Great job by everyone! Hope to focus on full body with more emphasis on the legs. Hope everyone got their money’s worth.

Announcements

Sign up for Q with Sony. Schedule open in March until the end of the year. http://www.signupgenius.com/go/5080d4daca62ea2fc1-qschedule

Richard Shelter Run in Pineville – check weekly newsletter for more details.

Pele author