A Year of Ascending

A Year of Ascending

8 pax and two 2.0’s assembled on the Olde Providence Elem School campus to celebrate the 1 year anniversary of Ascent.  Site Q’s Strange Brew and YHC (High Tide) played host, and here is what they served up:

The Thang

(High Tide on Q)

COP:

• Side Straddle Hop – 15 in cadence (IC)
• Slow Squats – 3 down, 1 up – 15 IC
• Merkins – 15 on your own (OYO)
• Imperial Walkers – 15 IC
• Slow Squats – 15 IC
• Merkins – 15 OYO

Mosey to the Playground

• Pullups (or supine rows) – 15
• Decline Merkins – 15
• Knees-to-Elbows – 15  (#crowdpleaser)
• Lunges – 15 each leg
• Rinse & Repeat – substituting Side Lunges for regular Lunges
• Audible – perform as many Knees-to-Elbows as you can

Mosey to Concession Stand

• Jump Ups – 15
• Toe Touches – 15
• Carolina Dry Docks (CDD) – 15
• Situps – 15
• Rinse & Repeat

Mosey to Fieldhouse

• People’s Chair
• Balls-to-Wall
• People’s Chair
• Merkins – 15 OYO

Mosey to Outfield

• Karaoke to fence & back
• Backpeddle to fence & sprint/jog back

(Strange Brew on Q)

Mosey to Concession Stand

• 5 Burpee Jump Ups
• 15 Dips
• Rinse & Repeato

Mosey to Small Football Field

• Sprint around the four corners, perform 10 CDD’s at each corner, & track your finishing order
• Partner up, opposites attract
• Wheelbarrow across the field, flapjacking as often as necessary, & sprint back
• Bear crawl across the field, first partner across sprints back to partner 2, tags up and both sprint back
• Partner military presses – 10 reps, flapjack
• Repeato
• Partner bicep curls – 10 reps, flapjack
• Repeato
• Over/under – 5 reps, flapjack

Mary

• Flutter – 20 IC
• Rosalita – 15 IC
• Sid-the-Kid – 5 IC, switch direction for 5 more IC
• Single-leg Romanian Deadlifts – 5 each leg

2 laps around the track

Done

COT

Moleskin:

What an honor to lead today, celebrating a year of moderate workouts at Ascent.  Anyone who has posted for any length of time has seen their fitness improve, as well as making new friends in the gloom.  So many faces over the past year.

As YHC was planning the weinke for the 1st half of the workout (Strange Brew having the 2nd half), the theme was to total 365 reps of the various exercises.  Exercises selected, YHC retired for the evening, only to lie in bed and realize that his plans would take about 22 minutes, at best!  And, YHC also realized he was missing an opportunity for merkins, of which he’d just committed to 10,000 during August! #temporaryinsanity  So, 3 audibles for merkins were called during the first half.

Speaking of audibles, knees-to-elbows were more challenging than YHC recalled, so after one set, an audible had to be called for the second set.  Something to aspire to, nonetheless.

Once Strange Brew took over for the 2nd half, we were treated to some real variety and creativity.  The partner presses and curls were new, coming to us from F3 in Winston Salem.

T-claps to Strange Brew for representing the pax well in the San Francisco Marathon last weekend!  That’s an incredible achievement!  And, one to build on!

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

(sound off in the comments on anything missed)