Rockin’ Partner Work

Rockin’ Partner Work

7 pax (incl one 2.0) partnered up in the balmy gloom, ready to rock it.  Fortunately, YHC had made plans to help them accomplish their mission.  Here’s what we did:

The Thang:

Mosey around to the other side of the school for

COP:

• Side Straddle Hop (SSH) – 15 in cadence (IC)
• Imperial Walker (IW) – 15 IC
• Merkins – 10 IC
• Low Slow Squat (LSS) – 15 IC
• Mountain Climbers (MC) – 15 IC

Mosey to the Playground

Playground Circuit 1:

• Partner up
• Pullups – AMRAP + 2
  • Flapjack
• Partner Derkins – 15
  • Flapjack
• Rinse & Repeato 3x total

Mosey to the church across the street

Rockin’ Partners

• Pick your poison in selecting a rock that partners will share
• Partner 1 – run to dumpster & back
• Partner 2 – called exercise until your partner returns
  • Flapjack
• Called exercises:
  • Thrusters
  • Curls
  • Lunges
  • audible to reduce run distance by ~25% to adjust timing
  • Merkins on rock
  • Pullovers with Press
  • Russian Twists

Mosey to parking lot for Water Break, then mosey to the Playground

Playground Circuit 2

• Supine Pullups – 12
• Merkins – 12
• Rinse & Repeato 3x total

Mosey to Concession area

Refreshing Concessions

• Step ups – 12 total (6 per leg)
• Incline Merkins – 12
• Situps – 12
• Rinse & Repeato 3x total

Mosey back to parking lot

Mary:

• Slow Freddie Mercury – 5 IC
• Cumberland County Viaduct (CCV) – 10 IC per side
• Flutter – 10 IC
• Dolly – 10 IC
• LBC – 15 IC

Done

COT

Announcements

Naked Moleskine:

Great group today and lots of 2nd F.  If we could only do something about the heat…  Nonetheless, everyone was really getting after it.

Great to see Old Bay, from the Fort, again this week and his 2.0 (Hurler).  Enjoyed partnering up and our conversation throughout.

Sony is posting consistently, getting stronger all the time.  Anything to avoid the hardcore running, right, Sony?

Great meeting Bernanke, who really gets after it too.  Fireman Ed commented that he’d found someone who sweats as much as him.  Glad the weather and workout provided you with this opportunity to connect.

Good seeing Fireman Ed, as always, and his reliable mumblechatter.

Pele was looking stronger on the runs today.  All that hard work at Mountain Goat is paying off.

Lot of merkins today, even though none of us are participating in the 10k merkin challenge.  Just bonus work.  Also got in plenty of pullups.  Seems that we don’t get enough pulling work from day to day, so since we have great facilities here at Ascent, we just have to take advantage of it.  Not a ton of running, just short bursts, as YHC had plenty at Mountain Goat and discussed with Strange Brew there would be a lack of it today.  (Say, SB, where were you today?)

Always a pleasure and an honor to lead at Ascent.  Thanks for your site leadership, Pele.

Aye.