More Running Than Usual

More Running Than Usual

7 men made the good decision to show up at Ascent on Saturday to better themselves. This is what we did:

Run approx. .75 miles to the parking lot behind the Harris Teeter for COP: SSH x 20 IC/IW x 15 IC

Gather at top corner of lot for 4 corners, 2 rounds of:
x10 of each: Corner #1: LBC’s/Corner #2: Flutter/Corner #3: Dolly/Corner #4: Rosalita

Run back towards OPE, Turn left on Summerlin and head to Windyrush with stops along the way for x10 each of merkins, wide arm merkins, Diamond merkins, Hand Release merkins. Take the trail behind the school football field and stop at the outdoor classroom for 3 Rounds of:
x10 Dips/x10 Step ups per leg(or Jump Ups)/x10 incline merkins. We’ve done enough running now so head to the play ground for:
x10 pullups, x10 squats, x9 pullups, x9 squats, keep going until x5 pullups and x5 squats completed. we have about 1 minute left for some Mary and to celebrate Snoopy’s 46th bday.

Mary:
Snoopy does 46 seconds of burpees while other pax do LBC’s. Happy birthday Snoopy!
We’re done. Only announcement is to sign up for the July 4 Four Miler.

Moleskin:
Great work on Saturday gentlemen. We put in more miles than usual as I believe we got in the neighborhood of 3 miles or so. Great to have some old friends back at Ascent with Slimfast, Sensei and Bugeater making an appearance. Great work put in by Daisy, Snoopy and Elrod. It was Snoopys birthday and I think by the end he was sorry he mentioned that it was. Hope you had a great day brother! Ascent is in dire need of Q’s. See Sony to sign up. Thank you guys for the opportunity to lead and for the great fellowship throughout the workout.

Gullah