Better Late Than Never

Better Late Than Never

13 hearty Area 51 pax posted on this gorgeous morning for another installment of Ascent moderation, curious as to what the Q had in store.  Here is what they experienced:

The Thang

Lap around the 1/8 mi track with butt kickers and high knees thrown in, then mosey to the open field for

COP:

• Side Straddle Hop x 15
• Imperial Walker x15
• Lunge walk across the field
• Toy Soldier back across the field (#RocketteTryOuts)

Mosey to the Playground

Playground 10 –> 1

Decreasing sets of 10 to 1, planking between each set to keep pax together

• Jump Squats
• Pullups
• Decline Merkins

Plank-o-rama

• Both elbows :45 sec
• Left & Right elbows :30 each
• Both elbows :45 sec

Lunge walk halfway to Concession stand, mosey the remainder

Concession Stand 10 –> 2

Decreasing sets by 2’s from 10 to 2

• Hanging Step-ups (each leg)
• Incline Merkins
• Butterfly Situps

Mosey back to field

Field Work & Mary

• 7 Broad Jumps, then lunge walk across field
• Karaoke across the field, reverse coming back
• Reverse lunge walk halfway across field, then bear crawl or lunge walk remainder
• 7 Burpees OYO
• Cumberland County Viaduct – L & R – to 10 in cadence
• Alternating 6″ and full plank
• Prairie Fire Mary – to 7
• Jack Webb – to 5 and back down
• Mason Twist – 15 IC
• Freddie Mercury – 15 IC
• LBC’s – 15 IC
• Flutter (w/ optional presses) – 10 IC
• Dolly – 10 IC
• Protractor – by special request (#crowdpleaser)

Mosey to school building

• People’s Chair – arms up, then out
• 3″ lower
• Finish up with some deep squats to stretch out the legs

Time’s up

COT

Announcements:

Young Life Mud Run – Sept 20 – promise of more mud this year!

F3 Golf – May 29 – signup briefly extended

F3 Pool Party – June 14, 6-9 pm – Candlewyck Pool – check your email for an evite – $10 per pax for entire family

KB Clinic – 1st session today (awesome).  2 more sessions, Saturday’s, The Rock, 6:00-6:45.  Learning clinic for KB use, not a workout.  More info on website.

Moleskin:

Well, YHC got his wires crossed last week with Runstopper over who would fill in for an ailing Passport.  Runstopper tweeted out first, so YHC was left with a weinke and no where to go.  Luckily (unluckily?) for the pax, Gummy got called up to the big leagues (The Rock) today, so YHC was able to fill in today and put the weinke to good use.  (Full disclosure:  YHC tried out the workout on Low Tide, and he hated it.  Probably not enough running.  #whippersnapper)

Today’s workout focused mostly on strength and core, two essential elements that we probably don’t spend enough time on.  Plus, YHC is still trying to nurse his Achilles back to good health, so running was to be avoided.  (Jump squats may not have been the best idea either…)  The pax seemed to embrace the weinke in large part, with the occasional mumblechatter that is the hallmark of a good workout.

Great job by all today.  Remington Steele was crushing just his 3rd F3 workout, as was his 17-yr old 2.0, Squid (#triplehate).  Great partnering on the pullups – they’re hard for everyone, which is why we work them most every week at Ascent.  Also, t-claps for pushing yourselves but being smart about modifying as needed throughout the workout.

So, the comment of the day belonged to Jackie Chan (2.0, 10).  We’re sitting a coffeteria, talking about basketball, which JC loves, and Passport offers that he and Strange Brew played basketball in high school.  When JC asks who Strange Brew is, and SB is pointed out, JC replies, “who, the guy with the crazy hair?”  Once recomposed, it was decided that SB’s lockes may be worthy of a Pantene commercial or, at least, merit a rename to Rapunzel!

Thanks as always for the opportunity to lead.  It’s an honor.

HT