Area 51

Area 51

14 of CLT-South faithful showed up for a nice spring morning (finally) and their weekly downpainment at Area 51.  Young Love and Abacus were the co-Q’s this morning with Young Love batting lead off.

Warmup/COP

–Jog around the school to kickball field and circle it up

All exercises in cadence

—-SSH x 25

—-IW x 25

—-Windmill x 10

—-Squats x 20 (slow, w/ good form)

—-Mountain Climbers x 20

—-Perkins (Perfect form Merkins) x 20

—-LBCs x 20

–Mosey to track at front of school

—-Burpees for 1 minute, as many as you can

—-Zig-zags across field inside the track

——Karaoke across/sprint forward zig-zag for length of the field

——Shuffle across/backpedal zig-zag for length of field to other end

—-Exercise/sprint medley (Perform exercise listed below, sprint to end of track field and back.  Continue with next exercise)

——20 Merkins/Sprint

——20 Squats/Sprint

——20 CDD/Sprint

——20 Backwards Lunges (10 each leg)/Sprint

—-Circle up for Jack Webb to 7/28

–Mosey to the wall at front of School

—-People’s Chair x 60 sec

—-Balls to Wall x 30 sec

—-People’s Chair (Frankenstein style/arms straight out) x 90 sec

—-Balls to Wall x 30 sec

Abacus takes over for 2nd Half:

–Mosey to soccer fields for a little Hands of Time

—-Hours 1-2, 4-5 – Staggered Merkins x 10

—-Hours 7-8, 10-11 – Jump Squats x 10

—-Hours 3, 6, 9, 12 – 5 Burpees

(Originally planned 2 rounds, but thought better of it due to O2 deprivation)

–Run the 800 meter loop and return to the playground

–3 Stations at the Playground

—-Pull-up’s x 10, Dips x 20, Decline Merkins x 20

—-Hanging Leg Raises x 10, Dips x 20, Incline Merkins x 20

–6 MOM (in cadence)

—-LBC x 20

—-Dolly x 20, Hold ’em

—-Slow bicycle x 20, Hold ’em

–Finish it off with an Indian Run to the track and back

Moleskin:

-Nice job by the Pax on a beautiful Saturday morning.  Nice little sprint competition between Turkey Leg and Ocho Cinco.  Young Love unable to determine who finished in front as he was too many yards behind.

-Jack Webb made a brief appearance.  Had to be an abbreviated session for sake of time.  No complaints registered.

-Hands of Time originally scheduled for 2 rounds but YHC thought better of it after Round 1.

Announcements:

Skinner is looking for a 4th to add to his Leatherneck team for April Mud Run.  Send him message on Twitter at “@f3skinner” if interested or let Joker know.

Workouts as usual next week, beginning with The Matrix (McKee Rd Elem) and Base Camp (Moderate Intensity, South Charlotte Middle) on Monday.