It’s getting warmer

It’s getting warmer

It was time to close up the last installment of Ascent for June 2018. Most of the regulars were on vacation but as we were about to launch was greeted by an FNG, he arrived running. After the disclaimer was provided along with some guidance about F3, we were off.

Warm up
2 Lap around the track
15 Imperial Walker
10 Merkins
10 Low Slow Squats

The Thang

1. Run across street to church
Pick a rock
3 rounds-
15 Bicep Curls
15 Shoulder Presses
10 Tricep Extensions
Run to the Dumpster at end of parking lot and repeat after each round
2. Mosey back to the school parking lot with for the Starfish
Middle: 5 Jump Squats
Corner 1: 15 Carolina Dry Docks
Corner 2: 15 LBCs
Corner 3: 10 Lunges
Corner 4: 15 Wide-arm Merkins

3. Shoulder Work 2 (benches under the oak tree near bus lot)
Round 1
Dips x 15
Durkins x 15
Round 2
Step Ups x 10
Incline Merkins x 10

4. Run to Football field through the path over to Ascent Hill
Circle Up for some Mary at the bottom of Ascent Hill
Rosalita
Freddy Mercury
Plank
Baby LBCs

Next up, Run to top of Ascent Hill for Countdown to 1
3 Merkins at bottom, 3 Squats at top and continue up and down hill till the 1 count

5. Run back to launch but stop at playground. Pullups and Incline Merkins for 5 minutes.
6. Grab some wall for the People Chair for some Arm Raises and back stretches
Finish off with some Mary; Freddy Mercury, Flutter, LBCs and Protractor

Moleskin

Great effort by everyone. We had a good mix of upper body and cardio today. Since it was a small group, we were able to chat with the FNG.

Welcome to Sprockets..  Yes, he quickly broke into the Sprockets dance.

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