Transitioning Management at Ascent

Transitioning Management at Ascent

YHC arrived at the AO to find High Tide finishing up his Pre KB workout. 6 more pax would join us as we headed into the gloom.

High Tide led off the first half Q and it went something like this:
COP:
SSH 15 IC
Prying Squats 4 or 5
IW 15 IC
CDD 15 IC
Deconstructed Burpees:
Squat Jumps 12
Kick outs 12
Merkins 12
Sister Mary Katherine 5 IC

Playground Circuit 1:
Partner Pull-ups – AMRAP +2
Plank hold sit-ups – 25 or AMRAP
Plank hold derkins – 20 or AMRAP
Flapjack along the way
Rinse & repeat, decreasing by 5 reps

Playground Circuit 2:
7 jumping pull-ups with slow lowering
7 star jumps
7 slow incline merkins
Rinse & repeat, decreasing by 2 reps

Peoples Chair, with air presses to 40
Peoples Chair, with horizontal presses to 40

Burpees – 5 OYO

YHC took it from here to finish up the work.  Mosey to the Concession Area for Circuit Work.
Concession Circuit 1
10 step ups
15 dips
15 squats
Run to telephone pole and back, plank

Concession Circuit 2
10 step ups
15 dips
15 merkins
Run to light pole and back, plank

Concession Circuit 3
10 dips
10 merkins
15 lbc
Run to telephone pole and back, plank

Mosey to field for Modified Starfish
Center – Merkins X 10
Corners – CDD, LBCs, Squats, Lunges x 10 each

Circle up for some Mary
Pax Choice of Mary with Bear Crawl/Lunge Walk around circle
LBCs, Protractor, Dolly, Freddy Mercury, Heels to Heaven, and a couple more.

Mosey to parking lot and over to the building and grab some wall:
People’s Chair w/ Hands out front
Balls to the wall
Back to launch point and finish with Rosalita X 15. Done.

Thanks for the opportunity to lead with you High Tide. Great group out there today. Everybody was working hard and are better for posting. YHC took us out in prayer!

Announcements
High Tide and Strange Brew turned over management at Ascent to YHC today. Thank you for the leadership and commitment to growing Ascent over the last 2 years. Thank you for the opportunity to lead the site and trusting it to YHC. I look forward to keeping Ascent on the move and look forward to the opportunity to lead.

Future Running Workout on Fridays – Contact Slimfast or Stumphugger for more details