Getting ready for the summer with 15s

  • When:05/20/17
  • QIC: Sony
  • The PAX: Sony, Gullah, Snoopy, Drano


Getting ready for the summer with 15s

YHC had the honor of leading 4 PAX in a 2nd F heavy workout at Ascent

The Thang

Quick Warm up with
15 SSH
15 Low Slow Squats
15 IW

Mosey over to the parking lot behind the Harris Teeter (approx 0.6 mi)

Shoulder-burner Suicides
A 5 step suicide, 3 parking spaces per step
5 Carolina Dry docks at the start line
3,6,9,12,15 Merkins per leg

Two rounds of this, then a mosey back to the site

A little recovery Mary, then a circuit OYO at the playground, run for time
10 Pull ups
10 Squats
10 Incline Merkins

Head from here over to the bleachers
15 IC dips
15 Jump Ups

Mosey back to the start, some Mary and it’s time

NMM
Good fellowship with a great group of guys this morning. YHC runs what most would call “a comfortable pace” when jogging, so there was plenty of catching up, but not so laid back that everyone wasn’t drenched in sweat come 8 am. As always, an honor to lead here.

Announcements
Speed 4 Need
Get on the Ascent Q schedule http://www.signupgenius.com/go/5080d4daca62ea2fc1-qschedule

NEXT Week, convergence at The Rock/Day Zero at Calvary. Enjoy!

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High Tide
6 years ago

It’s that time again – time to order your summer Area 51 shirts!

There are hi-viz colors for running (including singlet/tank options) and even a sleeveless MudGear option in black!

Whatever you choose, order by June 7!
(delivery by end of June)

https://f3.mudgear.com/products/f3-area-51-reflective-shirt-pre-order

https://f3.mudgear.com/products/f3c-a51

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