The Parade of Homes at Ascent

The Parade of Homes at Ascent

9 PAX arose from their #FartSack to kick off the first weekend of Spring with #DownPAINment.

The Thang:

COP:

• 5 Burpees OYO
• SSH x 20
• 4 Burpees OYO
• IW x 20
• 3 Burpees OYO
• Squats x 20
• 2 Burpees OYO
• Merkins x 10
• 1 Burpee OYO

The Parade of Homes:

• Mosey Down Rea Road Turn on Summerlin Place – Lunges x 10 (each leg)
• Continue on Summerlin stopping at Rhygate- LBCs x 15
• Keep moving to Abbotswood Dr.- Diamond Merkins x 10
• Head down Abbotswood Dr. stopping at Windyrush- Squats x 15
• Mosey to Foxworth- Flutter Kicks x 10
• The tour continues to Knightswood- Merkins x 10
• Move on to the corner of Windy Rush/Rea- Plank and return to Old Providence Elementary.

Peoples Chair 

Mosey back to the behind the school and grab a piece of wall for 2 rounds of the People’s Chair AKA “The Semi Gloss”. Thanks to High Tide for reminding YHC to call for air presses x 50 on the second round.

Mosey to the football field:

• Sprint 100%
• Lunge Walk back
• Sprint x 100%
• Lunge Walk back
• Sprint 50%
• Lunge Walk Back
• Karaoke
• Jog Back

Circuit Work:

Mosey over the baseball field bleachers for some circuit work.

• Step ups x 20 (10 each leg)
• Squats x 15
• Merkins x 10
• Repeato

Head to the track for 2 laps around the alleged 1/8 mile track, Lot Tide informed YHC its a a little shorter on than advertised.

Mary:

• Dollys x 15
• Rosalita x 15
• Flutter x 15
• LBCs x 15
• Heels to Heaven x 15

Moleskin:

• Great effort by the PAX today, it was nice to see Spring has arrived.
• YHC rolled into the AO find High Tide getting in his KB work in before the workout, #KBBeast.
• Thanks for humoring YHC and going off campus for #TheParadeOfHomes. YHC needed to check the Weinke multiple times during field trip and the exercises may or may not have occurred in the order as planned.
• Mileage for #TheParadeOfHomes was 1.2 miles and in hindsight we could have done at leas another round, file that away for another time. All told almost 2 miles today,
• Scissor Hands and Bootlegger got extra credit running in to the workout.
• Kotters to Mall Cop, great having you out there again and glad to see you’re on the mend.
• Low Tide was bringing it and was a just a green flash out of the corner of YHC’s eye during sprints on the football field and claims to beaten YHC, #RematchSoon.
• The AO is also home to workout with lots of kettle bells, archery, and other assorted gear, we may have to invite them join in some time.
• During Mary some tomatoes rolled in for their Saturday workout and approached the PAX at which time YHC thought they might join in.
• Low Tide was  little green at the end but no #Merlot.
• Always an honor and thanks to High Tide for opportunity to lead. Please sound off with any mumble chatter.

Announcements:

• The spring Mud Run is 4/11 and registration is open its the F3 “Super Bowl”. HC and regsiter today, Madame Tussauds is the Area 51 Mud Run Q,  Area 51 pre-blast here: http://f3nation.com/2015/02/02/area-51-2015-spring-mud-run-everything-you-need-to-know/
• BRR sign-ups ongoing, contact Turkey Leg, smastbrook@metlife.com, if you’re interested. Drivers are also needed, all the fun without the run.
• F3 Golf – http://f3nation.com/2015/02/04/the-2nd-annual-f3-golf-classic/
• Team Spearhead GORUCK Red, Light, and Blue 5/15-5/16: http://www.teamspearhead.com/2015/01/22/red-light-blue-003-charlotte-nc-may-15-16-2015/