The pax gathered in the somewhat chilly and really wet Saturday gloom. I arrived to see High Tide rocking some tunes and swinging not one, not two, but three kettle bells in some form of mad man pre-Ascent KB circuit training. All two of us began what would be an hour of fun. The story goes something like this.
To Track: 1 Lap (1/2 butt kicks, 1/2 high knees)
Merkins x 50
Run 1-mile past Harris Teeter to Business Building next door:
Merkins x 50
3 Stations behind office building (parking lot):
#1: 60 yard zig zags (touch the line) x 2
#2: 60 yard burpee sandwich
1 burpees, 20 yards, 5 squats, 20 yards, 5 Mary Katherines, 20 yards, 2 burpees
3 burpees, 20 yards, 10 squats, 20 yards, 10 Mary Katherines, 20 yards, 4 burpees
5 burpees, 20 yards, 15 squats, 20 yards, 15 Mary Katherines, 20 yards, 4 burpees
3 burpees, 20 yards, 10 squats, 20 yards, 10 Mary Katherines, 20 yards, 2 burpees
1 burpees, 20 yards, 5 squats, 20 yards, 5 Mary Katherines, 20 yards
#3: 60 yard merkin sandwich
10 merkins, 30 yards, 5 jump squats, 30 yards, 10 merkins
10 merkins, 30 yards, 10 jump squats, 30 yards, 10 merkins
10 merkins, 30 yards, 15 jump squats, 30 yards, 10 merkins
10 merkins, 30 yards, 20 jump squats, 30 yards, 10 merkins
1-mile run back to Olde Providence Elementary
Merkins x 50
To Playground for (30 Dips, 20 Step Ups, 10 Pull-ups)
To Concession Stand Peoples Chair for Two Minutes – arm raises x 20 in cadence
To Football Fields for:
50-yard Karaoke Right, 50-yard Karaoke Left
50-yard backward run, 50-yard forward run
100-yard sprint at 80% x 2
Through Outdoor Classroom to Foxworth Hill
Heels to Heaven x 20 – Bottom of Hill
Dollys x 20 – Top of Hill
1/2 mile run to parking lot
Last minute: Flutters x 20
Count off 1,2
Whoops, forgot send off prayer. Lord bless us, thank you, and make us stronger in all ways.
It is something about my Q days at Ascent. The cold wet mornings keeps some pax away and today we were competing with a big ceremonial send off at The Rock after it’s near 2 1/2 years of existence being ran by site charter members Runstopper, Hops, and Mall Cop. They are to be commended as that site has been absolutely exactly what it is named, the Rock. Great work gentlemen. Good luck to Gummy and Hopper as they will carry the site lead going forward.
Enjoyed the 2nd F element of this workout today High Tide. We covered most of the AO offered up at Olde Providence. We went shopping, went into OP neighborhood, ran on football field, climbed on playground, went to concession
Thanks for the opportunity to lead.
A51 Holiday Party Tonight – see you all there, bring cash for raffle and cans for Calvary Church Food Drive!
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