50’s and Circuit Work

50’s and Circuit Work

8 pax escaped the fartsack to see what YHC had planned for Ascent.  As your YHC planned the Weinke, he was still recovering from Brown’s lower body beatdown at Meathead, Thursday and his attempt to run at Mountain Goat on Friday.  What resulted was not a running.  With the Ascent SF planted firmly, we headed out into the gloom.

• Mosey to the other side of the school to the basketball court.
  • SSH, IW, Low Slow Sqauts, MC X 15 IC and a round of Prying Squats.
• Mosey to concession area to start 50’s. Pax will complete 50 reps of called exercise.  Plank when done with each
  • Dips, Step Ups (25 each leg), Incline Merkins, Squats.
• Mosey to school and grab some wall
  • People’s Chair with a long 10 count via Mall Cop
  • People’s chair with 25 arm raises X 2
• Mosey to Playground to continue 50’s
  • Lunges (25 each leg), CDD, LBC and Merkins
• Mosey back to concession area for Circuit Work
  • Step Ups x 10(5 each leg)Dips X 15Old School Sit ups x 25
  • Rinse and Repeat X 2 with LBCs instead of the sit ups.
• Mosey top playground
  • 5 pull ups, 10 incline merkins, 15 squats
• Back to the field and partner up for Prairie Fire Mary
  • P1 does PFM X 5, left, right , center.
  • P2 assists P1 then runs across field and back.  Flapjack.
• Circle up for Mary
  • Sid the Kid X 10 left & Right OYO
  • Pax Choice x 15 IC
  • Dolly (Mall Cop), LBC (Swiss Miss), Flutter (Jaws), Rosalita (Booyah), Protractor (Goon), Dying Cockroach (Sony), Freddy Mercury (Linux)
  • Elbow Plank x 2
• Return to launch.  Finished

Thank you Mall Cop for taking us out with a strong word!  Great work out there by everyone! Kotters to Swiss Miss and Mall Cop both coming back from illness. Good to see Jaws out continuing his comeback from his back injury. I believe Booyah said it was his 4 post in his first week of F3.  Keep on coming out, you will get better and stronger in more ways than you think.  Great work out there by Linux, Goon and Sony.  Sony felt my pain of Meathead and Mountain Goat and showed up thinking i would focus on the upper body.  Sorry to disappoint, but had to do some more work on the legs.

Announcements

• July 4th Convergence – Keep an eye out for Pre Blast.  Ascent will be Converging at the Rock on Saturday, 7/4.  Should be a good one!
• New Running Workout – Mountain Goat – Fridays at 5:15 at South Charlotte Middle School

Always an honor to lead the Men in F3.

Pele