With our regularly scheduled Q on the DL (speedy recovery, Passport), the second string Q was called in to take the Pax through their paces. 9 Pax entered, 9 ducks emerged…
The Thang:
COP (in cadence):
Warm up complete, the pax jogged over to YHC’s car to pickup our toys: KB, DB’s, and basketballs.
Circuit 1:
At concession stand:
On the baseball field:
At the playground:
Rotate through each of the 3 stations until time is called (~ 20 min and 3 times though each station)
Gather back at the playground for the next circuit
Circuit 2:
At the concession stand:
On the baseball field, from one base to another:
At the playground:
Rotate through each of the 3 stations until time is called (~ 20 min)
Transition the Q to Low Tide:
Jack Webb – to 5 & 20
Mary (in cadence):
Mosey back to playground, retrieve toys, and return to YHC’s car
COT
Moleskin:
Passport was scheduled to Q today and bring some fresh air to Ascent, but emailed YHC yesterday that he’d injured his back. (speedy recovery, brother) So, to mix things up, YHC tried a few new things at Ascent, like the KB/DB swings, wall balls, & duck walks. The KB/DB’s may be a keeper, esp if any of the pax has additional KB’s to bring. The wall balls were ok too, although not quite as good as with a weighted ball, and this may make a reappearance. The duck walks were much more difficult that they would seem. Getting that low and then trying to walk does demand a lot of flexibility and balance, so we’ll see whether they make another appearance or not.
Great job by all the pax today. Everyone pushed it hard, as evidenced by their breathing, so that’s all we can ask of ourselves.
Thanks for allowing me to lead today. It’s always an honor. (and, thanks for allowing Low Tide to put us through the protractor, his favorite. If it makes you feel better, he said his abs were sore thereafter!)
6 PAX saluted the VSF and set off into the gloom with hopes that the preblast tweet of “no running” wasn’t a joke.
The Thang
COP:
Circuit 1 (playground):
Walking lunges to concession stand
Circuit 2:
Mosey back to playground
Circuit 3:
Walking lunges to field
(discussion of CrossFit games and overhead lunges for inspiration – and to catch our breath)
Circuit 4:
Transition to Low Tide, skipping Circuit 5 due to time constraint (wrong!)
Mary:
Mosey to the wall for some People’s Chair
Mosey back to field, after YHC realizes we have a little more time left
Circuit 5:
COT
Announcements:
Pele reminded us of the 5k run in memory of Rock Thrill’s brother, Jan 4
Area 51 Christmas Party at Tiger Rag’s home – look for email with details and to RSVP
Moleskin:
YHC and the PAX seemed to embrace trading for running for extra circuits today, with everyone feeling a little worn down lately. Based on the labored breathing, second thoughts may have been given to the trade from time to time, but overall, it seemed a fair trade, at least for today.
With some heavy breathing as background music, YHC reintroduced the pax to a “real” mosey – a walk with some lunges thrown in – none of this running or jogging stuff! The “metro mosey” may return, but for today, it wasn’t missed.
The AMRAP+2 pullups were acknowledged as something we all don’t get enough of and could stand to do more often. Strong work today. Look for pullups to be a fairly regular Ascent feature – we have the facilities to do them, so might as well use ’em.
Traversing the monkey bars was something that YHC realized at the YL Mud Run that he hadn’t done since 8th grade. We worked that in today, agreeing that it was much harder than when we were kids, or at least, that’s the way we remember it (so it must be true).
Passport vs Low Tide – apparently not challenged sufficiently, Passport challenged Low Tide to a foot race between circuits 2 & 3. Low Tide looked to have edged out the win, based in part on his svelte frame, which allowed him to more easily slip between the fence, light pole, and obstacles on the playground. In full disclosure, Passport was sporting a light ruck today, as he begins his prep for the Feb GoRuck.
Passport vs Low Tide – The Rematch – hearing the mumble chatter, YHC lined the men up on the pavement for a rematch and offered to hold Passport’s ruck at the finish line. Before YHC reaches the finish line, footsteps were heard just in time for YHC to turn around and see the men blow by. Passport had the edge on this rematch. LT claims Passport got a headstart, but YHC didn’t see it so it must not have happened. All square: 1-1. Watch here for future updates on this brewing rivalry (speaking of brewing, Strange Brew has also been known to challenge triple-hate Low Tide, who seems to love it…).
Strong work by the entire pax today. Pushing ourselves like this will make us stronger! Thanks for your continued encouragement and indulgence. It’s always an honor to lead the group.
CrossFit “Nasty Girl” Cindy paid the pax a visit, seeking to evaluate our improvement over the past two months since her last visit. 25 minutes into our hour long beat-down, all were gasping for breath, but at least we weren’t running!
The Thang
Warmup:
Warmup complete; mosey to the playground for
Cindy
20 minute running clock, complete as many set as possible of
Recovery with a slow jog around all the fields (about 1/2 mile)
Circuit 1 by the concession stands:
Slow jog around outside of baseball field
Circuit 2
Low Tide on Q:
Mary:
Filler (once YHC realized we were not short on time after all…)
COT:
Announcements:
Moleskin:
Cindy is one of the CrossFit “Nasty Girl” benchmark workouts and was introduced to the Pax 2 months ago at the hard launch of Ascent. YHC though that was sufficiently long ago to merit a reevaluation, especially since I was trying to avoid running (still nursing sore Achilles). Cindy being a call for AMRAP for 20 minutes, the Pax was feeling done for the day only 25 minutes into the workout (5 min warmup + 20 min Cindy); however, everyone dug deep and pushed through the next 35 minutes, which were intentionally lighter by comparison (but still not easy).
Low Tide has developed an eagerness to Q whenever he can, so he took control of the Weinke for the final 15 minutes and did a great job.
The Pax continues to impress, putting forth strong effort to improve themselves. Today’s workout was one of the harder workouts but benchmarks help us empirically see the results of our work and are therefore worthwhile. Everyone was encouraged to modify as needed but push themselves as much as they reasonably could. After all, Ascent is supposed to be moderate, but not easy – easy would do us no good.
It was suggested in the COT that Cindy might be a good quarterly benchmark, and YHC agrees that might be more appropriate than bimonthly. #toomuchofagoodthing
Thanks as always for allowing me to lead the group. It’s an honor.
Remember
8 strong, and soon to be confused, PAX leapt from the #fartsack and took on Ascent, confident in the knowledge that there’d be no sprinting and minimal burpees, per the pre-blast.
The Thang
YHC, self-described hater of all things running (don’t be a hater, kids), surprised the PAX with a warm-up mosey around the outer edge of all the Olde Providence fields – about a 1/2 mile in my estimation. Mumblechatter included several, “wait…I thought you hated running?!” comments.
COP, back on the main field, in cadence:
Sufficiently warm and out of breath from the jog and COP,
mosey to the Playground for Circuit 1:
Mosey back to the field, line up along end line. Run/jog length of marked field (60 yards) and back, performing called exercise at far end, planking on your return. Called exercises of:
Jog again around all fields. Along the way, YHC overheard mumblechatter about needing to work on their abs. Always willing to please, YHC decided to audible for some Mary 1/2 way through the lap, but not before an audible to jog through the nature trails (more on this in the moleskin).
Plank-o-rama on the far football field:
Mosey to Concession Stand for Circuit 2:
Mosey back to front field for Mary (in cadence):
With 15 seconds remaining, requested and delivered: 5 burpees on your own
Moleskin:
YHC had pre-blasted that there’d be no sprinting and minimal burpees…mission accomplished. There were planned burpees at the ends of the field run exercises, 5 each, but YHC audibled to eliminate them based on his own heavy breathing and that of others. Going through the run exercises, this proved to be a good call! So, burpees were limited the 5 requested ones at the end – thanks, Strange Brew!
During the run on the nature trail, we nearly lost a few pax. YHC had only run the nature trail by headlamp at Hydra and saw only one main trail. In the light of day, multiple trail branches could seen, and this caused some confusion for YHC as well as the pax. After a few shouts and whistles for echo location, all pax made it out safely! Whew!
Strong work by all! Especially noted were Glitch, after only 3 weeks with F3, and FNG Squid. Great work guys!
Also noted was the racing between Strange Brew and Low Tide during the field run exercises. Way to push each other guys!
The concession stand circuit was noted as being especially brutal. Not exactly sure why, other than it was towards the end of a full workout already. YHC felt a little light headed a couple times, and others were really having to push as well.
All in all, the pax pushed themselves, modifying as needed, and continue to get stronger, which is why we’re here. It’s moderate, but it’s not easy. That would do us no good.
Thanks for COT closing by Strange Brew.
Announcements:
Thunder Road – 49’er is Area 51 Q. Go onto F3 website to signup and for discount.
F3/Nomad – Sunday run training at 0615
Young Life Mud Run – next week, 9/28. HT and LT running in the 4 mile option
F3 Israel – Pax The Lizard will be visiting Israel in 2 weeks and hopes to lead a workout while there. Will post update on website.
Keep Passport’s wife in our prayers as she recovers.
(Posted by High Tide. Q and Backblast by Gummy)
18 pax assembled in the morning gloom for a Crimson Tide themed painfest. But, as tweeted in the preblast, this would be at a non-SEC (aka moderate) intensity.
YHC was nearly cut from his own team, as he and Low Tide wheeled in 2 min late, but the pax was in good hands as Smash stepped in and put them through their needed warmup.
The Thang:
COP by Smash
Arrival of YHC and many apologies
Jog to football field with high knees and butt-kickers along the way.
YHC explained that the theme for today was University of Alabama football National Championships. He had planned warmup reps of 15, one for each National Championship, but felt confident that Smash had adequately covered the pax.
Line up along the End Line for:
Pax then moseyed to the baseball bleachers to celebrate Championships Past, Present, and Future with Circuit work:
Rinse & repeat for a total of 3 circuits (to celebrate the 3 championships won under Nick Saban)(and, if the Future 2013 holds, AL’s first three-peat)
After about 1/2 the pax had completed the circuit, YHC called a time audible due to O2 deprivation and thinking we were running short on time (we weren’t).
YHC asked the pax for participation in our next segment by offering to answer their preferred question, either: (1) under how many coaches has AL won a national championship, or (2) in how many decades has AL won a national championship. The pax wisely chose #1, the coaches.
Mosey to the outfield for a visit from Jack Webb to 5, based on the number of coaches under which AL has won championships. (For dinner party conversation and general well-rounding, the pax was informed that AL has won championships in 8 decades.)
While in the outfield, Mary came for a visit in the form of timed planks.
Mosey back to parking lot, where YHC realizes his timing was off by 5 min, and we can now complete the plans previously skipped by the audible.
And, in an act of humility and respect, YHC led the pax in a salute with Burpees, one for each year, of arch-rival Auburn’s national championships – 1 (Scam Newton-era, 2010).
COT
Moleskin:
With The Tide on a bye week, YHC was having withdrawals this weekend and attempted to fill the void with other games – USC v UGA (good one), Panthers (3/4 good), Packers (flashes of goodness) – but nothing quite tastes the same. So, YHC decided to share with the pax some UA trivia as we suffered through O2 depletion, a common occurrence at some schools for other reasons (‘cough’ – Auburn).
Good work out there by all and good natured accommodation of my theme. It was fun for me and hopefully everyone got a good workout too.
I saw several Ascent pax continuing to climb – Robin Hood; Pele.
Two FNG’s with strong first showings – Bird Flu; Marshall – keep coming out guys and you’ll definitely reap the results.
Base Camp FNG, Spackler, was among the pax, leading much of the way, esp during the Bear (aka Beast). Not surprising, as he’s a bit of a beast himself.
Thanks again for humoring me with the Alabama theme. I expect some payback come basketball season (rumor is, AL is considering starting rec league basketball in 2014).
It was an honor to lead the pax today, as always.
Thanks for the closing prayer, Smash.
P.S. for those curious or in need of additional trivia, the championship years to date are: 1925, 1926, 1930, 1934, 1941, 1961, 1964, 1965, 1973, 1978, 1979, 1992, 2009, 2011, & 2012.
Roll Tide! Aye!
Announcements:
8 pax braved the cooler temps and light rain for a moderate intensity start to their weekend.
The Thang:
Baby jog to field for COP (in cadence):
Visit the Zoo:
Jog to Track for Interval training:
Jog to field to catch breath and guest Q from Low Tide (LT)
Jog to playground for Circuit 1 (HT on Q):
Jog to concession stand for Circuit 2:
Jog to field for Mary (LT on Q):
COT
Moleskin:
T-claps to the entire pax today! We really pushed ourselves and will be feeling it tomorrow (and the rest of today!). The interval training is perhaps a little more intensity than usual, but we were all encouraged to modify as needed, balancing pushing ourselves for improvement and being smart about listening to our body. Hopefully we all hit a good balance and will emerge stronger for it. Thanks for indulging YHC on this one – you all know how I hate running…
T-claps to Low Tide on his first co-Q. He has been asking to Q for a few weeks, so with the rain, YHC thought it might be just the two of us, so why not? Even with the larger group, we took a chance and LT Q’ed a couple exercises and Mary. He did great, experiencing the same challenges of any first time Q. In training up the next gen, the future of F3 is secure!
Remember: moderate intensity isn’t supposed to be easy! Otherwise, what’s the point? Keep coming out, keep smartly pushing yourself (modifying as needed), and we’ll all see the results.
Thanks as always for allowing me to lead this pax. It’s truly an honor.
After a strong baseline beatdown last week, the pax was looking forward to a more moderate workout this week. Little did we know, a Beast awaited…
The Thang:
Warm-up lap on the track (1/8 mi)
10 merkins leaving the track; jog to open field
COP (in cadence):
The Beast then reared its head:
on the 60 yrd, lined field, stop every 20 yds (down & back for 6 stations), and complete 6 reps of the called exercise. Plank at endline for all pax to complete and await next called exercise.
Mosey to Playground for Circuit 1:
Mosey to far baseball field for Circuit 2:
We had planned to return to the open, lined field, but it was now overtaken by youth football (expanded from only the far football field last week). We stayed put on the ball field, working from left field fence to the centerfield fence.
Jack Webb (up to 5)
By this point, YHC expected to be moving on to Mary. However, the pax had made such quick work with the planned exercises, we moseyed to the playground for a little Cindy. Same rotation as last week, except only 5 min vs 20 min.
5 MoM (in cadence):
COT:
Strong work by the pax today! YHC had planned a more moderate workout this week, after last week’s strenuous baseline with Cindy; however, the pax continued to put the pedal down, quickly blowing through the planned exercises and providing us all with quite a workout. YHC had to call for several standing 10 counts for us to catch our breaths, esp after the runs on the ball field. Jack Webb also made an appearance before the second set of runs, just to help prevent merlot spillage! Crazy!
In summary, the Ascent pax continues to push themselves, striving to better themselves physically and mentally. It’s an honor to lead such a group. Aye!
If any or all of these apply to you, Now is Your Chance!
With the launch of our new, moderate intensity workout, Ascent, we are looking for guys to help Q or co-Q these workouts. Ascent would like to develop a rotating roster of regular and special guest Q’s to keep the workout fresh and to prevent there being a burden on any one Q. So, whether you’re looking for your first Q opportunity or you’re a veteran, Q’ing at Ascent is a great opportunity to give back to and help support your growing F3 community!
Reach out to either Strange Brew or High Tide (co-site Q’s for Ascent), and they will bring you up to speed and get you plugged in.
Ascent is held on Saturdays at 0700 at Olde Providence Elementary School (same location as Hydra) and is close enough to do the pre-Rock gear workout and/or the Starbucks coffeteria with our Rock/Day Zero pax afterwards.