Double Meat and Extra Cheese Grinders

Double Meat and Extra Cheese Grinders

YHC took a break from capturing Pokémon (Team Instinct!), joined 15 other PAX, and brought some good ol’ fashioned teamwork to the Ascent fields

No FNG’s, but a disclaimer anyways, and we’re off.

The Thang
Warmup
Parking lot lap with High Knees and Buttkickers
SSH x25 IC
Imperial Walkers x20 IC
Merkins x15 IC
Low Slow Squat x15 IC

Then a mosey with the bells off to the field for some Grinders

Grinders
In your team of 3, PAX A starts on one side of the field, PAX B starts on the other, and PAX C runs from A to B, flapjack, B runs back to A, flapjack, etc. Kinda like a Dora 1-2-3 but with 3 people.
Each team has two like-size bells to work with.

But these are extra meat Grinders, so at every flapjack, do 5 Handslap / Pattycake Merkins with your partner.

Round 1
A – Squats
B – LBCs
C – Farmers carry with your Kettlebells
Do until everyone on your team has done 3 sets of Squats.

Round 2
A – KB Swings
B – Lunges
C – Waiter’s Carry with a kettlebell
Do until everyone on your team has done 2 sets of Swings.

Round 3
A – KB Overhead Press
B – KB Bent Row / Lawnmower
C – Run (YHC got soft or something)
Do until everyone on your team has done 2 sets of Overhead Press

Then a water break (it’s july and humid… stay hydrated) and a mosey over to the baseball fields

Team Circuits
Still in your team of 3, PAX A is the timer, running a lap around the bases at the ballfields, then flapjack around with your partners

A – Lap around the bases
B – Flutterkicks
C – Incline Merkins
Do until everyone has done 2 laps, then plank

Next round
A – Lap around the bases
B – Dips
C – LBCs
Do until everyone has done 1 lap, then plank

Next round
A – Lap around the bases
B – Step-ups (box jumps for the insane)
C – Decline Merkins
Do until everyone has done a lap.

Mary
In the spirit of teamwork that’s been running all day at Ascent/Olympus, it’s Guantanamo!

Since most at Ascent were unfamiliar with this one (YHC borrowed this from his time in F3 Summerville),
Pax in a circle on their backs heels up (Protractor 60 degrees). First pax runs around the circle, pushing the PAX feet down while they fight to keep their legs off the ground. When the PAX finishes their lap, rejoin the circle while the next PAX runs around. Repeat until everyone has done a lap.

Two rounds of Gitmo pain and YHC ran out of time for any more torture.

Wrap-up
Count, Name-o-rama, and Fugitive taking us out.

Moleskine
A lot of the PAX took a shot at YHC for his literal Wienke. It works, shush!

Welcome back Mall Cop, good to have you out again. Likewise Strange Brew and Spidey, haven’t seen you out on Saturdays lately. Not a whole lot of mumblechatter to write about, but a strong turnout at coffee afterwards when people had finally caught their breath. Good work all around!

A lot of the usual suspects are into their BRR training, so for the PAX looking for something that isn’t up there on the mileage, Ascent/Olympus is the place to be. Well, at least when YHC has the Q.

Announcements
Needed a Q for August 6th, Dora stepped up right on the spot, thanks!
July 29th Golf
F3 Dads
Coffee at Starbucks on Rea at Piper Glen