Ausmans Converge

Ausmans Converge

The VSF was planted and 13 men came together for a workout on a Friday morning deserving of shorts and short-sleeves…finally!

The Thang

Warm-up: Jog to football field. Butt-kicks, high-knees, backwards, etc.

COP (on field):

• SSH x 25
• IW x 25
• Mountain Climbers x 25

Field work (start in one end zone):

• Sprint 100 yds / Jog back  to end zone (repeat)
• Walking lunges 50yds / Sprint 50 yds / Jog back to end zone
• 25 squats, 10 burpees, 25 merkins
• Walking lunges 50yds / Sprint 50 yds / Jog back to end zone
• 30 alternating lunges, 25 merkins, 25 squats
• Sprint 100 yds / Jog back  to end zone (repeat)

Bleacher work:

• Run steps – one time up, one time down.
• 10 derkins on bleachers
• Run steps – two times up, two times down
• 20 derkins on bleachers
• Run steps – three times up, three times down
• 30 derkins on bleachers

• Run steps – one time up, one time down.
• 10 triceps dips on bleachers
• Run steps – two times up, two times down
• 20 triceps dips on bleachers
• Run steps – three times up, three times down
• 30 triceps dips on bleachers

Grandma (sevens)

• Squats at the bottom
• Merkins at the top

Six Minutes of Mary

• LBC x15
• Freddie Mercury x15
• Flutter x15
• CCV x13 (each side)
• Dolly x15

Moleskin:

We have set a new sibling record at Joust, or at least we think so.  We had all three Ausman brothers (Oswald, Prohibition, and Blue Rhino) at Joust this morning…a first for them, and probably for F3 to have that many brothers at a single workout.  What is even more amazing is that there are two more brothers that weren’t there.  Prohibition promises that Thanksgiving will commence the first all-Ausman workout.  Good to see you all out there!

So YHC barely made it to the workout on time due to a stranger’s vehicles untimely meeting with a light pole and a downed power line.  I rolled in with about 2 minutes to spare, and after some subtle urging from Spackler we were on our way.  After COP we immediately entered into some running.  The task was to sprint one length of the field and jog back.  Mallcop was quick to point out that both are the same speed for him.  (I think Mallcop was fighting something this morning – remember to evacuate before the workout brother…I know how encumbering that kind of distraction can be to exercising).  At some point during the point of the workout Skywalker moseyed in, and I believe another (you know who you are).  Glad you could make it guys!

After the field work, most of the workout was about running up and down stuff.  The bleacher work was tough after the lower body exercise we got on the field, particularly when we got to the third round.  #jellylegs  Of course, we then decided to pay a visit to Grandma Mtn.  After giving her a week off for Runstoppers VQ at Joust, she was back in full force.  She never disappoints, and all were ready to do our six minutes of Mary and sprint back to the VSF.  Great work out there today men!  It was an honor and a privilege to lead you this morning.

Announcements:

• New 3rd F workout starting in Southpark Bojangles on Wednesday (Semi-gloss & Splinter are your Qs)
• Fourth Area 51 BRR team is complete – keep recruiting!
• Check F3Nation.com, Twitter, and the weekly emails for more.