Pain, Pain, go away!!

Pain, Pain, go away!!

7 PAX disregarded the threat of precipitation and opted for a 100% chance of perspiration at F3 Ascent at Olde Providence Elementary school.

The Thang:
Mosey to track for two warm-up laps, including butt-kickers, high-knees and karioke.

Mosey to practice field for COP:
5 burpees OYO
SSH x 20
IW x 20
Slow Squats x 20
MC x 15
CDD x 15
Diamond Merkins x 10
5 Burpees OYO

Mosey to concession stand:
2 sets of 10 dips, 10 incline merkins, 20 step-ups (10 each leg)

Mosey to bleachers near playground:
2 sets of 10 dips, 10 decline merkins, 20 step-ups (10 each leg)

Mosey back to middle of practice field for station work.  Pair up:
Middle field: 5 hand release merkins each.
Station Left:  Jump squats 5 each partner
Station Center:   CDD x 5 each partner
Station Right:  5 Pull-ups each

After each station, return to Middle field and do 5 hand release merkins.

After 3 rounds, we did a recovery lap around the baseball field and back to the practice field.  Rinse and repeat station work with partner with the following station changes:
Middle Field:  LBC x 10
Station Left:  Partner decline merkins x 5 each
Station Center:  Partner shoulder press x 5 each
Station Right:  Prairie Fire Mary x 15 (5 each position)

After 2 rounds, we met in the middle for a Jack Webb ladder to 5 and back to 1.
Mosey to front of school for some people’s chair x 3
Mosey back to parking lot for Mary
Dolly x 15
Flutter x 15
LBC x 15

DONE!!

Moleskin
Everyone did GREAT out there today!  It was a small intimate crowd which allowed us to adjust intensity together.  I enjoyed pushing myself along with each of you this morning.  Lumberg was bringing it strong for his 3rd time out, and Whitesnake as always left everything at the workout.  Katniss was FNG to Area 51 as guest with Robin Hood, and Tootie is FNG to Ascent.  Welcome to both of you!

Everyone gave their all, and that felt good… especially with the small shot of rain to cool us off!

Thanks for the great send-off from Robin Hood!

Announcements:
1.  Last day for F3 Dads at Beatty Park 0900.