Ascent – Episode 5/13 : Pineville’s ASCENT…or…Ciruit Work-it.

Ascent – Episode 5/13 : Pineville’s ASCENT…or…Ciruit Work-it.

7 PAX, including one FNG from Pineville, posted to Ascent on Saturday morning of May 13, 2017, for a good old timey beatdown. YHC had prepared for several contingencies with respect to PAX demographics, and was ready to go with a workout scaled to everyone’s fitness levels.

With a mumbly stumbly disclaimer that got the point across (do what you can, what you want, and at your own risk, no professionals present, etc.), we were off for some mobile-unit COP that began at Station One with some SSH * 20, run to Station Two with some low slow Merkin * 10, run to Station Three with some low slow squats * 20, continue to run to Stations Four and Five for further instructions, before heading back to Station One.

Station One – Parking Lot: Catch me if you can Hairburners, out and back.
P1 – Hairburn, P2 – 2 burpees, flapjack out,
P1 – Hairburn, P2 – 4 Merks, flapjack back

Station Two – Church Parking Lot, Grab a Rock:
P1 – Triple Lindys (Curl, to shoulder press, to tricep extension)
P2 – Run around the Church
Flapjack, Repeato

Station Three – Baseball Bleachers:
P1 – Hold a plank
P2 – Step ups x 10 each leg

Station Four – Concession Stands:
Back to Back People’s chair x 100 seconds

Station Five – School Wall:
10 hand-slap Merks between partners

YHC expected more distance between fastest team and slowest, so was going to have the group catch up to the 6 and finish out…however, everyone brought their #LarryBird game on Saturday in lieu of savaging anything that morning.

Since all were accounted for, let’s change it up and show the FNG how indian runs work.
Head over to the track, Indian Run * 2 laps.
THEN….Indian plank around the track * 1 lap. That one hurt.

Once we’re done there, it’s time for a lap around the Olde Providence neighborhoods. I’d wager we got in a good 2 miles by the time we were wrapped up.

FIN

COT
Welcome to the fold, Gepetto, who woodworks as a hobby. With a name like Markanthony, he was dangerously close to being a “Cleopatra” or “You sang to me”…

Thanks for the send-off, Daisy.

Announcements:

1. Ballantyne Corporate Cup: http://racesonline.com/events/run-ballantyne-8k5k
2. Speed For Need was launched last week by J. R.R. Tolkien – GREAT opportunity to get involved:

• Preblast:                 http://f3nation.com/2017/05/12/speedforneed/
• Donation Link:      Click here to support SPEED-FOR-NEED by F3 Nation