YHC was recouping from a cold though had plan for the PAX today, signage was placed for today’s chapter of Ascent. Cottonmouth and Cooter were ready to get going and after a quick disclaimer, we were off. Just as about to finish the COP, 4 PAX jump out of a clown car.
COP
Imperial Walker X20
Moroccan Nightclub x20
Lap Around the track
Today’s exercise regimen was created to encourage movement of the entire body. PAX would start at different stations, perform listed exercise for one minute and move to the next station and then perform the corresponding circuit exercise…you get the picture. Here’s how the stations and circuit work were arranged.
The Thang
Station 1- Upper Body
Circuit 1: Shoulder press
Circuit 2: Lawmnmowers
Circuit 3: Standing curls
Circuit 4: Triceps dip
Choice of Kettlebells or Dumbbells for Circuits 1-4
Circuit 5: Push-up
Circuit 6: American Hammer Color
Station 2- Lower Body
Circuit 1: Walking lunge
Circuit 2: Sumo squat or Goblet Squat with Kettlebell
Circuit 3: Calf raise
Circuit 4: Speed Skaters
Circuit 5 Good
Mornings with Kettlebell
Circuit 6: Superman or LBCs
Station 3- Compound Exercise
Circuit 1: Jumping lunge or Jump Squats
Circuit 2: Mountain climbers
Circuit 3: Thruster (squat to shoulder press), with or without Kettlebell
Circuit 4: Cleans
Circuit 5: Elbow Plank
Circuit 6: Single-arm Kettlebell swing
Station 4-Sprint
Circuit 1: Run lap around the track
Circuit 2: Jumping rope
Circuit 3: Step Ups
Circuit 4: V Up
Circuit 5: Downward Dog
Circuit 6: Single Leg Stand
Off to the field for a sprint, walking lunges, karaoke and plankers delight.
Then to the wall for some ARM raises and incorporated the kettlebell.
We finished with some Mary- Fluttler, Rosalita, Freddy Mercury, Dead Bug, American Hammer and Protractor.
Good work by all. Welcome FNG- Dash, now Polo’s boys are in the F3 family as well. Thanks Polo for the takeout.
YHC pulled into the lot and had a feeling would be light crew given vacation time. Slowly a few cars arrived to participate in a moderate workout. After a quick disclaimer, we were off…..
Warm up
2 Lap around the track
15 Imperial Walker
10 Merkins
10 Low Slow Squats
The Thang
1. Run across street to church
Pick a rock
3 rounds-
15 Bicep Curls
15 Shoulder Presses
10 Tricep Extensions
2. Run down Olde Providence toward Harris Teeter
Stop at every light pole or electrical pole, 5 Merkins
Continue toward the Walgreens parking lot for some Mary
Rosalita
Freddy Mercury
Flutter
Run back toward Olde Providence Elementary
Stop at again at light pole or electrical pole, 5 Squats
3. Circle Up for some Mary at launch
Rosalita
Freddy Mercury
Plank
Baby LBCs
4. Shoulder Work (benches under the oak tree near bus lot)
Round 1
Dips x 15
Durkins x 15
Round 2
Step Ups x 10
Incline Merkins x 10
5. Mosey back to the school parking lot with for the Starfish
Middle: 5 Jump Squats
Corner 1: 15 Carolina Dry Docks
Corner 2: 15 LBCs
Corner 3: 10 Lunges
Corner 4: 15 Wide-arm Merkins
6. Mosey over to the Playground for 2 rounds of the following
Pullups – 10
Merkins- 10
Step Ups – 10
7. Go to the field for 2 rounds of:
1. Bear Crawl -1/2 way
2. Lunge Walk ½ way
Time to finish off by grabbing some wall for the People Chair with 50 back stretches
Moleskin
It was my 2 year anniversary today from where it all started F3 here at Ascent (exact date 8/20/2016). My fitness has definitely improved, have developed relationships F3 brothers and most recently became site Q at Ascent. Thank you to the Area 51 brothers for your support and fellowship. Lorenzo pulled into the parking lot with his neon orange shorts today and certainty brought it today, strong showing. Lorenzo lunge walk form was also impressive almost to the point he was measuring the field. Great to see my friend Drano today, he’s been a warrior as posted every day this week. Preacher from Knoxville joined us today while in town to visit his brother this week in Charlotte and wanted to get his F3 money’s worth. Thank you Preacher for nice send off.
Costanza
It was time to close up the last installment of Ascent for June 2018. Most of the regulars were on vacation but as we were about to launch was greeted by an FNG, he arrived running. After the disclaimer was provided along with some guidance about F3, we were off.
Warm up
2 Lap around the track
15 Imperial Walker
10 Merkins
10 Low Slow Squats
The Thang
1. Run across street to church
Pick a rock
3 rounds-
15 Bicep Curls
15 Shoulder Presses
10 Tricep Extensions
Run to the Dumpster at end of parking lot and repeat after each round
2. Mosey back to the school parking lot with for the Starfish
Middle: 5 Jump Squats
Corner 1: 15 Carolina Dry Docks
Corner 2: 15 LBCs
Corner 3: 10 Lunges
Corner 4: 15 Wide-arm Merkins
3. Shoulder Work 2 (benches under the oak tree near bus lot)
Round 1
Dips x 15
Durkins x 15
Round 2
Step Ups x 10
Incline Merkins x 10
4. Run to Football field through the path over to Ascent Hill
Circle Up for some Mary at the bottom of Ascent Hill
Rosalita
Freddy Mercury
Plank
Baby LBCs
Next up, Run to top of Ascent Hill for Countdown to 1
3 Merkins at bottom, 3 Squats at top and continue up and down hill till the 1 count
5. Run back to launch but stop at playground. Pullups and Incline Merkins for 5 minutes.
6. Grab some wall for the People Chair for some Arm Raises and back stretches
Finish off with some Mary; Freddy Mercury, Flutter, LBCs and Protractor
Moleskin
Great effort by everyone. We had a good mix of upper body and cardio today. Since it was a small group, we were able to chat with the FNG.
Welcome to Sprockets.. Yes, he quickly broke into the Sprockets dance.
Announcements
American 4 Miler
YHC arrived at Matthew Elementary with only less than 4 minutes to launch. The temperature was great for the weekly installment of Peak 51. The PAX was ready to get started! After a quick disclaimer, the COP began at the launch site and continued after a little warm up run. Here’s how it went.
COP
• 20 Imperial Walker
• 20 Side Straddle Hop
• Mosey down the street to the back-parking lot
• 20 Low Slow Squats
• 20 Merkins
The Thang
1. Partner Up
P1 – on one side of lot
P2- on opposite side of lot
Run to the middle of lot, meet partner and perform exercise. Once complete, flapjack with Partner to opposite side of lot
Round 1- 20 Hand Slap Merkins
Round 2 – 20 LBCs
Round 3- 20 Carolina Dry Docks
Round 4 – 10 Jump Squats
2. Mary
Slow Freddie Mercury
Rosalita
Flutter
LBCs
3. Over to the playground. Partner Up
P1- takes a lap around the track
P2- perform each exercise until Partner 1 returns, then flapjack
Supine/ Regular Pull Ups
Merkins
Lunges
10 Lunges
4. Mosey to wall sits/Air Presses
5. Partner Up
P1 – runs a lap around
P2- performs each exercise until Partner 1 returns, then flapjack
Circuit of 10 Step Ups (per leg) on the wall, 15 Decline Merkins and 20 Dips
6. PAX line up into 2 groups at Parking Lot- Group 1 against Group 2. AYG to end of the parking lot, back to start line and tag next Pax member.
Though the weinke had one more set for the cool down, we are out of time.
The Moleskin
We did not have a lot of rest today though the PAX kept together and gave 100%. We noticed the shovel flag was blown over, burpees will be on the menu next week. It is a pleasure to exercise with all you. Thanks to Lois and Sensei for providing me with the opportunity to lead.
Little Mike, thanks for taking us out.
Announcements
YHC pulled into South Charlotte Middle only to find one vehicle at 5:22a.m., Fireman Ed. We chatted for a few minutes but knew the rain would weed out some of the PAX, just didn’t think all. I placed the weinke aside and we decided on a different route for this morning.
COP
• Dynamic stretching
• 15 Low Slow Squats
• 10 Lunges
The Thang
1. Run to Davie Park
2. Circuit Work 1- 3 rounds
20 Merkins
20 Bicep Curls
10 Pull Ups
Run a lap around parking lot after each round
3. Circuit Work 2 – 3 rounds
20 Incline Merkins
20 Step Ups
20 Overhead Presses
Run a lap around parking lot after each round
4. Finish with 20 LBCs and run back to South Charlotte Middle
Moleskin
The rain subsided after launch which made for a better experience. We ran a little over 2 miles today and balanced it with an upper body workout. The PAX were missed, see you next Monday.
YHC arrived early to welcome the PAX on a fine 50degree morning. As was getting close to 7am seemed like the regulars were fartsacking given the rain overnight and predictions for a rainy start. I was thinking about what to do if no PAX arrive, but F3 brother Cooter did not want to be placed on the no show list so my plan commenced.
Warm up
20 Side Straddle Hop
15 Imperial Walker
10 Merkins
10 Low Slow Squats
The Thang
1. Run down Olde Providence toward Harris Teeter
Stop at every light pole or electrical pole, 5 Merkins
Continue toward the Walgreens parking lot
10 Dips at the sidewalk
15 Incline Merkins
10 Lunges
Run back toward Olde Providence Elementary
Stop at again at light poles and electrical poles, 5 Squats
Once at school, Peoples Chair with 50 Airpresses
2. Run across street to church
Pick a rock
3 rounds-
15 Bicep Curls
15 Shoulder Presses
10 Tricep Extensions
Run to the Dumpster at end of parking lot and repeat after each round
3. Run up Olde Providence and stop at Ascent Hill
10 Mountain Climbers and then run back to the school
4. Circle Up for some Mary
Rosalita
Freddy Mercury
Elbow Plank
Baby LBCs
5. Run a lap around the parking lot, perform an exercise and run a lap in between each exercise; 10 Dips, 10 Decline Merkins, Balls to the Wall, Peoples Chair- 50 Arm Raises
Finish off with some Mary; Freddy Mercury, Flutter, LBCs and Protractor
Great effort by Cooter as we covered about 2.7miles. I look forward to seeing everyone next week.
High Tide, Costanza and Mall Cop were awaiting the missing Q but decided to launch. Just as we finished the COP, Wolfman joins in the fun. We decided in absence of the Q to rotate among ourselves.
COP
15 Imperial Walker
10 Merkins
10 Mountain Climbers
Stage 1- Run along Olde Providence and then cross the street to church
Pick a rock and then partner up.
Partner 1 runs to church back side exit
Partner 2 -perform Bicep Curls then flapjack upon Partner 1 return
Round 2 – Shoulder Presses
Round 3- Tricep Extensions
Round 4- 10 Squat Thrusters
Stage 2- Run down Olde Providence to Ascent Hill
3 rounds-
10 Merkins at bottom
Run to Top of Hill
10 Squats at Top
Stage 3- Mosey toward the Football field and continue till reaching the Playground
3 rounds
Supine Pullups/Regular Pullups
10 Incline Merkins
10 Step Ups
Stage 4- Mosey to the Wall, get in the People’s chair to perform some ARM raises
Mosey to back to the launch site for some WindSprints
Let’s end it with Pax choice Mary; Slow Freddy Mercury, Flutter, Rosalita, Old School SitUps
Moleskin
It was a light crowd today though fellowship was enjoyed by all. We covered a number of topics and now even have movies to add to our watch lists. Props to High Tide for the pre-run.
Given the wind gusts and post BRR weekend, thought no one was going to show up but Smash had already arrived. Drano pulled in at 5:25 only to be followed by the rest of the PAX. It was time get started after the disclaimer was given, should have placed another sentence about possible flying objects but were happy to warm up.
COP
20 Side Straddle Hop
15 Imperial Walker
10 Merkins
10 Low Slow Squats
The Thang
1. Run down Strawberry Lane and stop at bottom of Rosecliff Dr.
7s
1 Squat at bottom, run to top of hill and perform 7 Merkins
Continue to go up and down hill until build up to 7 squats
2. Time for some Mary
Rosalita, Freddy Mercury and LBCs
3. Run back to School near bathrooms and grab a lifting rock
3 rounds-
15 Bicep Curls
15 Tricep Extensions
15 Chest Press
4. Run to Baseball field for some circuit work
2 rounds-
20- Step Ups
15- Dips
15- Supine Pull Ups
5. Mosey over to the track. PAX then Indian Run around the track once at a comfortable pace. Hammer decided to bring it up a notch.
6. Back to the bathrooms and grab some wall. Balls to the wall handstand for 25 seconds. Time for some rest, get into the people’s chair for 90 Airpresses. Wait, still have time for some LBCs so circle up and crank out 15 LBCs. We are done..
Moleskin
Great work by the PAX as we all stayed together and covered a little over 2.3 miles. Good to see Patch Adams making it to a number of A51 AOs, keep it up!! We are very fortunate here in Charlotte given what has happened around the country from Hurricane Harvey and Irma. Special thoughts goes out to those whom we lost on 9/11.
Simba, thanks for the takeout.
Drano and Goonie- thanks for the invite to lead.
YHC arrived with Fugitive in the parking lot. The PAX trickled in slowly, with Drano and Daisy arriving from their pre-workout of a 4 mile run. The disclaimer was given and off to a quick warmup as eager to start off strong.
COP
20 Side Straddle Hop
15 Imperial Walker
10 Merkins
10 Low Slow Squats
The Thang
1. Run down Olde Providence to Harris Teeter parking lot, stopping at every light post and performing 5 Merkins. Once there, plank and then doubleback, stopping at every light post for 10 LBCs. Great, we already covered a mile!!
Once back at school, let’s mosey over to the tree with the benches
OYO
20 Step Ups (each leg)
15 Low Slow Squats
15 Incline Merkins
2. Run across street to church
Pick a rock and then partner up.
Partner 1 runs to side of church near Salvation Army bin
Partner 2 -perform Bicep Curls then flapjack upon Partner 1 return
Round 2 – Shoulder Presses, Round 3- Tricep Extensions , Round 4- 10 Squat Thrusters
Mary break- Flutters, Freddy Mercury, Rosalita
3. Mosey to Concession Stand
OYO
15 Tricep Dips
10 Step Ups, each leg
20 Incline Merkins
4. Mosey toward the Football field, form one line and Indian Run along football and baseball fields, stop at the parking lot
5. Mosey to brick wall for People’s Chair. PAX took turns performing 10 Merkins while remaining PAX suffered on the wall. Round 2, PAX back onto to the wall into the People’s chair for 50 AirPresses and then 30 Arm raises.
The Moleskin
Great work by the PAX today as we covered 2.8miles and everyone stayed together through the workout. Very little talking, everyone hit it hard! It has been a year since starting F3, the first day was a little overwhelming with the lexicon and different exercises but now it certainly has become more natural. Glad to be part of the PAX as have posted at various sites such as BaseCamp, Peak 51, Meathead and where it all started, here at Ascent. Thank you to all the PAX which have provided support and encouragement throughout the year. Thank you to Sony for providing me the opportunity to lead the PAX on my anniversary (yes, it was a bit of a beatdown but felt good). Scratch and Win, thanks for the takeout.
Announcements
The Q Sign up sheet for Ascent needs your help! Get on it! http://www.signupgenius.com/go/5080d4daca62ea2fc1-qschedule
YHC was eager to get going as arrived earlier to perform some recon work. The disclaimer was given and off to a quick mosey to the back of the school. , after the diclaimer
COP
15 Side Straddle Hop
15 Imperial Walker
10 Windmills
10 Low Slow Squats
10 Mountain Climbers
The Thang
1. Four corners- Break into teams of 4 and each team performs exercise in each corner and then runs back to center of parking lot and performs 1 burpee and then onto the next corner exercise.
Corner 1- 10 Jump Squats
Corner 2- 10 LBC
Corner 3- 10 Merkins
Corner 4- 10 Flutter
When all teams are completed, plank and then repeato
2. Partner Up for lap around school grounds
P1 – runs one way around school grounds
P2- runs the other way around school grounds
When partners meet, both get down and perform 10 Handslap Merkins
Plank until all PAX return and then repeato
3. Over to the playground
10 Supine/ Regular Pull Ups
10 Deep Squats
10 Mountain Climbers
4. Indian Run around the AO
5. Mary
Slow Freddie Mercury
Rosalita
LBCs (15 oyo)
6. The Beast- 6 reps of each exercise at cone and then run to the next cone to perform the next exercise
1st cone – Merkins
2nd cone- Squats
3rd cone- Carolina DryDocks
4th cone -Jumping Lunges
Run back to 2nd cone- Baby Crunches
Run back to 1st cone – Burpees
7. Grab some wall behind the school for the Peoples Chair
Round 1- Handstand
Round 2- 50 Air Presses
8. Run back to the parking lot and grab some more wall for the Peoples Chair
Final Round- 50 Air Presses
The Moleskin
Great work by the PAX today. We stayed together and managed to keep the heart rate up. I think there was a little confusion in regards to the Indian Run (note to self, clarify the route to be taken). Tweetsie, thanks for watching the six. Bonhoffer brought his daughter Sara, as mentioned she woke him up this morning. The F3 name provided was Hermione as she’s a Harry Potter book fan.
Booyah and Sensei, appreciate providing me the opportunity to lead this morning. I enjoy coming out Thursday mornings to work out with the PAX. Thanks to Little Mike for the takeout.