Back to basics

Back to basics

Ascent began almost 4 years ago as a moderate bootcamp workout.  Over time there have been different focuses; recently, one of once-monthly KBs (which YHC whole-heartedly embraces) along with regular doses of bootcamps.  While YHC has made several of the KB versions recently, the bootcamps have been missed, and YHC had not Q’ed a non-KB workout here in quite some time.  And, so it goes that 9 pax would be treated to YHC’s trip down memory lane or…memory-pain?

A thorough, legally-binding Disclaimer was provided, and we were off.

The Thang

COP – extended director’s cut

• Lap around the track (1/8 mile)
• SSH
• Merkins
• IW
• Lap around the track
• Merkins
• LSS
• Mtn Climbers
• Lap around the track
• (10 count thrown in somewhere along in here)
• Side merkins – L  (left arm extended to side)(#smerkins)
• Alternating side lunges
• Smerkins® – R
• Lap
• Peter Parker (not Parker Peter, for the record)
• Prying squats
• Hill Billy

Sufficiently warm, let’s mosey

Playground circuit

• 5 pullups
• 10 hand-release merkins
• 15 deep squats
• Nope, not Cindy (20 minutes), just 5 rounds today

Mosey to Ascent Hill football field (YHC wasn’t feeling the hill repeats after all)

Triple Nickel

• 5 trips down the field and back
• 5 speed skaters (each side) at the far endzone
• 5 Sister Mary Catherines (#superstar) at the near endzone

Mosey to the concession stand area

Refreshments

• 10 Bulgarian split squats (each leg) (#crowdpleaser)
• 10 incline merkins
• 10 step-ups (each leg)
• Repeato 3x

Mosey back through the playground for one more set of pullups

on to the parking lot for

Mary

• Flutter
• Cumberland County Viaduct
• Dolly
• Slow Freddie Mercury
• Old school situps

done

COT

Announcements

• Q schedule is pretty open – please volunteer to lead a week.
  • Mall Cop volunteered to take next week’s Q

Naked Moleskine:

Great group out today on this typical Southern morning – hot, humid and all that.

Today’s #weinke could have been accurately called a meatloaf, as YHC tossed a little of everything in there, but it seemed to taste alright.  Bulgarian split squats were a crowd pleaser and are likely the source of my “comfortable” hamstring/glute soreness today.  Sorry to have denied you all the pleasure of Ascent Hill repeats, but after the pre-run, YHC wasn’t feeling it and opted to audible out of it to the football field instead.  Too bad we couldn’t find a nice patch of grass in the shade for Mary, but the concrete wasn’t too rough and was shady.

Great 2nd F; you all are what makes Ascent such a great AO.  Thanks, as always, for the opportunity to lead.

Aye!