Sid the Kid welcomed at Ascent

Sid the Kid welcomed at Ascent

6 pax started but 7 pax finished what would prove to be a hearty 60 minutes of workout that went like:

To track: 1 Lap (High Knees, Butt kicker, top of track SSH x 20, High Knees, Karaoke Left, Butt Kickers, bottom of track Mountain Climbers x 20, High Knees, Karaoke Right)

50 Merkins On Your Own

Line Up: 4/5 mile Indian Run to Business Building By Harris Teeter

15 Wide Arm Merkins In Cadence

3 Stations in Parking Lot

STATION 1: 50 Yard Zig Zags (25 good squats touch the lines) – PLANK exercises while we wait

STATION 2: 50 Yard Merkin Sandwich There and Back Ladders  20 yards Mary Katherines, 20 yards squats (5’s, 10’s, 15’s, 10’s, 5’s) – PLANK exercises while we wait

STATION BREAK – CIRCLE UP ON YOUR 6: Flutter x 40, Protractor Various Degrees for 90 seconds

STATION 3: 50 Yard Heel To Heaven There and Back Ladders with Jump Squats in Middle (15 HTH each side with 5,10,15,10,5 Jump Squats) – PLANK exercises while we wait

Line Up: 4/5 mile Indian Run back to Olde Providence Elementary

Upon return Welcomed FNG “The Kid” waiting in OP parking lot who we found had arrived at 0709 who we gave credit for sticking around for 25 minutes and jumped in and finished with us. He was head locked by Strange Brew (after months of SB persistence – way to go brother)

CIRCLE UP ON YOUR 6: Dolly x 25

To the school building for Peoples Chair for 3 minutes with 25 Air presses

To the benches for steps ups / jump ups x 20

To the monkey bars for pull-ups x 20 on your own and Old fashion situps x 20

To the concessions for Dips x 30 and Burpees x 10 (2 sets)

Return to parking lot for COT

Count-o-rama (1,2…7)

Name-o-rama

Moleskin:

Cold again! That is a lot of consecutive cold mornings this week. After about 15 minutes of movement we were warm and in good form. Ascent offered up a great opportunity for 7 of us to get a workout in that focused on legs, core, shoulders/chest. Great work. Thanks to High Tide for the opportunity to lead. We got an energy boost with “the kid” joining us at mid-way with his upbeat attitude and readiness to learn what F3 was about.