A Running We Will Go

A Running We Will Go

12 PAX including 1 FNG (Bootlegger… who RAN to/from Ascent with Scissor Hands), started their long 3-day weekend with a not-so-friendly beatdown from Slim Fast.  We probably ran a little more than normal for a moderate workout (2.6 mi), but EVERYONE gave it all, and I didn’t see much modifying.  STRONG!!  High Tide and YHC partook in some pre-Kettle Bell festivities… this by the way is open to anyone interested!!

The Thang
2 warm-up laps around the track with some butt-kickers, high knees, karioke and backwards running.  Circle up in parking lot for COP:

SSH x 20
Mountain Climbers x 15
Imperial Walker x 20
Squats x 20
Merkins x 10
SSH x 20

Head back on OPE campus thru trail to Foxworth for Triple Nickel:
5 LBC at bottom
Run up hill
5 Burpees at top
Do this 5 times… hence the “Triple Nickel”

LBC’s at the bottom until everyone finished… head back to football field.

Partner up for exercise YHC stole shamelessly from Swiss Miss!
Partner does called exercise, while other Partner does the called movement out about 35 yards, then mosey back and flap-jack.  The same exercise is performed by the partners throughout the whole set:

Set 1 – Partner SSH, while other partner (flap jack each time)
1.  Sprints
2.  Lunge Walks
3.  Crab Walks
4.  Bear Crawls
5.  Sprints

Set 2 – Partner Jump Squats, while other partner (flap jack each time)
1.  Sprints
2.  Lunge Walks
3.  Crab Walks
4.  Bear Crawls
5.  Sprints

Mosey to parking lot.  Keep partners.  Partner 1 starts exercise while Partner 2 runs around median in the parking lot.  Keep flap jacking until the cumulative total is reached:
1.  100 Dips (partner cumulative)
2.  200 Step-ups… called due to shortness on time, but most everyone got at least 160-180 cumulative.

Finish with LBC x 15 and Flutter x 15
Done!

Moleskine:
Great to have some new faces out at Ascent this morning, including 1 FNG (David Sexton – Bootlegger) and Kotters Teddy and Incline.  Bootlegger ran in and out with Scissor Hands, and wasn’t too far behind on any of the exercises… Great to have you out there and will look forward to seeing you out there in the future!

Also great to have relatively new PAX Chapstick… extremely STRONG given short time in the PAX.  Can’t wait to watch you get stronger each week!

As stated earlier, today might have been (or seemed…) like more running than normal… and that maybe true.  YHC didn’t plan it that way, but we covered about 2.6 mi in addition to our exercises.  Everyone tackled it hard!  It was an honor to lead this group of men this morning, and I’m already looking forward to the next time.

Thanks, High Tide for the lead on KB’s, and thanks to Pele for the great send-off prayer.

Announcements
1.  Be watching for sign-ups to BRR.
2.  Mall Cop mentioned that the F3 Foundation is evaluating building a bridge on the Olde Providence campus to cross a stream in the trails.  This is needed!  Watch for more details on the website.
3.  Watch Twitter @F3Area51 for Sunday morning “F3RumRunner” runs from Arboretum ABC parking lot.  These usually launch at 0600 and go varying miles… many options to accommodate many paces and distances.