Exceeding Expectations

  • When:12/13/14
  • QIC: High Tide
  • The PAX: Mall Cop, Slim Fast (pre-KB)(WD), Dumpster Fire (pre-KB), High Tide (pre-KB)(QIC)

Exceeding Expectations

4 pax posted this beautiful morning, each with their own expectation of what lie ahead.  All found those expectations quickly exceeded, including YHC.  Here’s how it went down:

The Thang


  • Side Straddle Hop – 15 in cadence (IC)
  • Imperial Walker – 15 IC
  • Mountain Climbers – 15 IC
  • Low Slow Squats – 15 IC
  • Merkins – 15 IC
  • Rinse & Repeat all  (only 10 Merkins “IC” the 2nd time, as YHC forgot how to count)

Sprint Intervals on the track

  • :30 run (80-100% of your pace, your choice)
  • :90 recovery jog (or walk, again, your choice)
  • Rinse & Repeat times 8 total

The Ark Walk across the field

  • Bear crawl
  • Lunge walk
  • Reverse Bear crawl
  • Duck walk
  • Crab walk
  • Frog jumps

Playground circuit

  • Pullups (or supine rows) – 10
  • Decline Merkins – 15
  • Sumo Squats – 20
  • Rinse & Repeat times 3 total


  • Makhtar N’Diayes – 10 IC
  • Mason Twist – 10 IC
  • Slow Freddie Mercury – 5 IC
  • LBC – 20 IC
  • Slow Freddie Mercury – 5 IC
  • Planks – elbows – :30
  • Planks – Left – :30
  • Planks – Right – :30
  • Dolly – 20 IC
  • Superman – while signing “Greatest American Hero” theme song (or parts of it, anyway)
  • Planks – elbows – :30

Jack Webb – up to 5/20 and back down





YHC was experiencing a form of mental block, commonly known as Weinke-block, when it came time to craft a moderate plan for Ascent this week, despite having great ideas earlier in the week that were never put down on paper.  So, the idea was to assemble a sort of “greatest hits” from the past 16 months at Ascent.  The flaw in that logic is that (1) over time one tends to forget whether said circuit was great or not and (2) this doesn’t consider the cumulative intensity of each element.  Some “modify as needed” was needed as we went along.

#cobains to Mall Cop, who posted at Ascent specifically to avoid excessive running, knowing Ascent is moderate and that YHC is an outspoken 0.0 club member.  With YHC signed up for his virgin 5k at the Joe Davis on Jan 10 (sign up here), a little mileage is needed, and the sprint/run intervals sounded like a good way to do it, while allowing the pax the opportunity to modify as needed by running at their own pace.  Nonetheless, competitive juices or something kicked in and we all tried to keep up with Slim Fast, who lapped us twice on the 1/8th mile track.

Thanks, MC, for leading us in a broken rendition of “Greatest American Hero” while we were doing supermans.

Thanks, Slim Fast, for joining YHC in a pre-KB beatdown of swings and Turkish Getups.  I’d like to think that was why the rest of the workout was so tough, but I’m not sure.  Hope you agree the pre-KB was a better choice than the pre-run you had planned…

Dumpster Fire, glad you joined us as well for the pre-KB.  You missed the warm-up stretches and a few sets of swings, but you got the meat of the program.  Keep coming out and the moves will begin to feel more natural.

T-claps to all for really pushing yourself today.  Next week, we’ll resume our regularly scheduled, moderate intensity program.  Same time, same Bat-channel.  (only 3 seasons…really?)

Thanks, gentlemen, for the opportunity to lead.  Always an honor.

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Drop Thrill
7 years ago

Santa will come early at Ascent next week.

Uh oh, look who is on Q.

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