Ask and you shall receive



Ask and you shall receive

It began innocently enough.  “hey, Costanza.  Who’s on Q tomorrow?”  “Could you Q?”  Doh!  After a couple of jumbo margaritas, uh, “sure”.  13 posted, including an FNG (Severance), thinking “this oughta be good”.

The Thang

Disclaimer

COP:

  • Baby jog over to the bus lot
  • SSH – 20 IC
  • Merkins – 10 IC
  • IW – 20 IC
  • Mountain Climber – 10 IC
  • Jog to playground

1/2 Cindy

  • 5 pullups (or supine rows)
  • 10 merkins
  • 15 squats
  • Repeato for 10 minutes

Jog to Foxworth hill

Triple Nickel

  • 5 jump squats at the top
  • 5 heels-to-heaven at the bottom
  • 5 trips up and down the hill

Jog up Windyrush, right on Rea, stopping a the benches around the big oak tree

Tree Circuit

  • 20 step-ups (10/leg)
  • 20 incline merkins
  • 20 dips
  • Repeato 3x, dropping the last set to 10

Jog over to the field

Field work

  • Lunge-walk across the field, recovery jog back across the field
  • Backpedal across the field, recovery jog back across the field
  • Karaoke-R across the field, recovery jog back across the field
  • Karaoke-L across the field, recovery jog back across the field
  • Lunge-walk across the field, recovery jog back across the field
  • Karaoke-R across the field, recovery jog back across the field
  • Karaoke-L across the field, recovery jog back across the field
  • Sprint across the field, recovery jog back across the field

Jog to back wall of school, passing through the playground and grabbing one more set of pullups

  • People’s Chair – full on 90 degree leg bend – with 50 air presses

Jog back to parking lot

Mary

  • LBC
  • Dolly
  • Freddie Mercury – 1/2 speed
  • Flutter
  • Plank – Down Dog – Plank – Low plank – High plank – Low plank – High plank

 

Fini

COT

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Sweaty Moleskinne:

Ask and you shall receive.  Asking Costanza whom was on Q today resulted in YHC being the answer.  But, it’s all good.  Nearly 5 years after co-founding Ascent with Strange Brew, it remains one of my favorite AO’s.  T-claps to Costanza for stepping up as Site Q and working to fill the Q schedule.  Pax, he’s relying on you to share the Q’ing load, so don’t be slow to volunteer.  It takes all of us – iron sharpens iron.  Aye.

Great group today – 13 strong!  Good mix of new & old faces, and serious sweat equity put in by all!  Yes, it is/was a “moderate” workout, but that doesn’t mean easy.  Just that you’re encouraged to push yourself as you can and modify where you need.  It doesn’t get easier – you get stronger.

Gotta run for 2.1’s soccer game, so I’ll leave it to you all to sound off with any call-outs from the workout.

Welcome, Severance!  Glad to have you among us.  Reach out with any questions.  And, thanks to Bertha for coming down from Lincoln to introduce and post with Severance.

Aye!

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