Bricks & Triple Nickles – Ascent Pax Are Getting Strong

Bricks & Triple Nickles – Ascent Pax Are Getting Strong

As the minutes got closer to 0700 YHC began thinking I would have to drive to another AO to join up with those Pax and abandon my Q as I was alone in the parking lot.  Then with just a minute or so to go 7 other eager Pax rolled in for their Saturday morning sweat fest in the gloom.  This is the work we did:

Mosey behind the school and around to the other side for a warmup COP in the bus lot for: SSH x 15, IW X 15, Squats x 15, CDD x 15.

Mosey back around the front of the school back to home base where everyone was excited to see YHC open the back of my vehicle where everyone grabbed 2 brick pavers.  Mosey with pavers to the near field for the following with your bricks:  Man Maker Merkins x 10, Push Press x 15, Slow Squats  x 15, Tricep Extensions x 15, Bicep Curls x 40. Repeato 3 times.

Mosey to the playground equipment and partner up for 4 sets of 10 pullups (as many as you can get, then partner assisted to 10) with partners flapjack then plank between sets for all pax to finish.

Grab bricks and mosey to the back of the property / football field and give your bricks another rest.  Fast mosey through the trail in the woods to the hill in the OP neighborhood for Triple Nickles.  YHC originally called burpees and squats, but after some mumble chatter called for Merkins and Squats.  Plank it up when done, then fast mosey back through the woods to the football field and retrieve your bricks.

Circle up for the following with your bricks: LBC x 20, Flutter with brick press x 15, Dolly with holding bricks overhead x 15. Man Maker Merkins x 15.

Mosey back to the school and grab some wall for Peoples Chair with brick presses x 2 sets.

With a couple minutes left head over to the track for Merkins x 10, all you’ve got to the other side of the track for Squats x 10, all you’ve got back to the beginning.

COT

Naked Moleskin:

This was a great pax today at Ascent and we all definitely sweat it out this morning.  The Ascent pax are getting stronger and faster and it really showed this morning with the brick paver work and the triple nickle on that hill.  Margo was giving the The Mouth all he could handle in the front of the pax.

At one point YHC looked over and Wolfman was sweating so much he looked like he had just jumped in and out of the swimming pool.

I’m impressed with some of the newer pax as Sparkle City and Greenwood looked like old pros out there giving it everything they’ve got!

Special thanks to Slim Fast for providing ice water and cups after the workout, it was greatly needed to replenish what we all lost with as much as we sweat!

Announcements:

Southern DIS Comfort, 8/1/15, Sign-up now!  CSAUP event with 3 levels/options from 6.0 Miles to 14.1 Miles.  I encourage all Moderate Workout pax and Meatheads to sign-up for the 6.0 mile opotion.  This will be broken up so that the farthest we’ll run at any 1 point is only 1.4 miles and this will be at a slow/moderate pace where you can still have some 2nd F fellowship and conversation with the guys next to you.  Look for the Sign-Up Genius link in the weekly email to sign-up.  There is an optional T-Shirt you can buy as well but orders must be in by EOD 7/15/15 to get your shirt.