12 x 12s for the Lucky 5

12 x 12s for the Lucky 5

5 PAX posted at McKee Rd Elementary for another Saturday edition of Area 51.  Shovel flag was planted firmly in the soil by the picnic tables and quick abbreviated version of disclaimer was provided to experienced group before we headed out for another 60 minutes of fun.  First 4 headed out at 0700 and then we circled the lot to allow O’Tannenbaum to join us.  Headed over to the track and ran a lap with some high knees and butt kickers worked in for good measure.  Circled up on the track infield for COP:

• SSH x 25 IC
• IW x 25 IC
• Squats x 15 IC
• Merkins x 15 IC
• MC x 25 IC

With warm-up complete, YHC led PAX back to his car near launch point and opened up trunk to reveal 12 x 12 pavers for all.  Each PAX member was instructed to take 1 paver to be carried with them the rest of the work-out.  With that we headed over to the soccer fields and lined up along the sideline near the sidewalk.  Instruction was given to complete 3 exercises with the paver and then complete called movement (approx 25-30 yards) with jog back.

• Rd 1 – Paver Curls x 5, Paver Presses x 5, Goblet Squats x 5, Bear crawl out, jog it back
• Rd 2 – Paver Curls x 10, Paver Presses x 10, Goblet Squats x 10, Crab walk out, jog it back
• Rd 3 – Paver Curls x 15, Paver Presses x 15, Goblet Squats x 15, Broad jump out, jog it back
• Rd 4 – Paver Curls x 10, Paver Presses x 10, Goblet Squats x 10, Lunge walk out, jog it back
• Rd 5 – Paver Curls x 5, Paver Presses x 5, Goblet Squats x 5, Bear Crawl out, Crab Walk back
• Mixed in various Plank (RHH, LHH, RH back pocket, LH back pocket, elbows, etc) between each round.

Mosey over to playground at front of school with paver in tow.  Complete the following:

• Pull-ups x 10, Weighted Dips (paver in lap) x 20, Goblet Squats x 20
• Rinse & repeat x 2

With 1st half in the books, we headed over to front of the school for session of People’s Chair:

• PC x 60 secs, with Paver extended out front & then overhead for Presses x 15
• Lunge walk to sidewalk
• PC x 75 secs, with Paver presses in and out & then held overhead
• Lunge walk to sidewalk

Time to get moving again, so we took our pavers and headed back down to the track infield for a couple rounds of suicide ladder.

• Rd 1 – Paver curl x 5, run suicide to 1st tree & back, Paver curl x 10, run suicide to 2nd tree & back, Paver curl x 15, run suicide to 3rd tree & back
• Rd 2 – Tricep Extensions x 5, 10, 15 w/ suicides
• Rd 3 – Mason twist w/ paver x 5, 10, 15 w/ suicides

Caught our breath and then we mosied around the back of the school and made our way to the stumps at the NC Historical Landmarks area for another round of circuit work:

• Rd 1 – 10 Jump-ups/Step-ups, 20 Paver Presses, 10 Tire Hops
• Rinse & repeat x 2

A little time left on the clock, so we circled up on the grass for 3 MOM:

• Dolly x 20 IC, with Paver held high
• Flutter x 20 IC, with Paver held high
• LBC w/ paver x 20 IC
• Mason Twist w/ paver x 15 IC

Grab your paver and return it to YHC’s trunk as that’s a wrap

COT

Moleskin:

• Completing a little spring cleaning around the yard the last week or two and came across the 12 x 12 pavers that we were no longer in need of.  M has not sold them on Ballantyne Bargains yet, so thought they would make a nice addition to our work-out.
• O’Tannenbaum wheeled in right at 0700, so we circled his car on our initial run in order to let him join us.  Thankfully, he did not get spooked and try to run us over.
• Despite his late arrival, OT was pushing the pace throughout the morning.
• Strong efforts by Squid and Huggie Bear on the bear crawl/crab walk/broad jump set as well as the suicide ladder.  Glad to see them out at Area 51 weekly.
• Beaver made it back out despite spending quite a bit of time on the road lately with the job.  YHC was glad to have him join us as he kept me from claiming WD status once again.
• Thanks to O’Tannenbaum for taking us out.

Announcements:

• Check out the F3 website or weekly e-mail for additional information on “Death March”, to be held towards the end of May on the Booty Loop in Myers Park.
• Area 51 will hold an event similar to the Metro’s “Goat”, which was held on 5/9.  Will be held the first part of August.  Event will hit many of the Area 51 AOs along the Hwy 51 corridor.  More news to follow in the weekly e-mails.
• New moderate running work-out to be held at South Charlotte Middle School (site of Death Valley & Fast Twitch) on Fridays, beginning 6/5.  Caters to beginning, intermediate, advanced, and recovering runners.