7 men made the good decision to show up at Ascent on Saturday to better themselves. This is what we did:
Run approx. .75 miles to the parking lot behind the Harris Teeter for COP: SSH x 20 IC/IW x 15 IC
Gather at top corner of lot for 4 corners, 2 rounds of:
x10 of each: Corner #1: LBC’s/Corner #2: Flutter/Corner #3: Dolly/Corner #4: Rosalita
Run back towards OPE, Turn left on Summerlin and head to Windyrush with stops along the way for x10 each of merkins, wide arm merkins, Diamond merkins, Hand Release merkins. Take the trail behind the school football field and stop at the outdoor classroom for 3 Rounds of:
x10 Dips/x10 Step ups per leg(or Jump Ups)/x10 incline merkins. We’ve done enough running now so head to the play ground for:
x10 pullups, x10 squats, x9 pullups, x9 squats, keep going until x5 pullups and x5 squats completed. we have about 1 minute left for some Mary and to celebrate Snoopy’s 46th bday.
Mary:
Snoopy does 46 seconds of burpees while other pax do LBC’s. Happy birthday Snoopy!
We’re done. Only announcement is to sign up for the July 4 Four Miler.
Moleskin:
Great work on Saturday gentlemen. We put in more miles than usual as I believe we got in the neighborhood of 3 miles or so. Great to have some old friends back at Ascent with Slimfast, Sensei and Bugeater making an appearance. Great work put in by Daisy, Snoopy and Elrod. It was Snoopys birthday and I think by the end he was sorry he mentioned that it was. Hope you had a great day brother! Ascent is in dire need of Q’s. See Sony to sign up. Thank you guys for the opportunity to lead and for the great fellowship throughout the workout.
Gullah
8 men posted in the chilly gloom of Ascent to get their Saturday going.
Pick a Partner, grab a kettlebell or two and mosey to the small field.
COP:
IW x 25 IC
LBAC’s x 20 Forward/x 20 Backwards IC
Overhead Claps x 20 IC
Front Claps x 20 IC
Moroccan Night Clubs x 25 IC
Grass Cutters x 25 IC
Mtn. Climbers x 20 IC
Partner up and line up at end of field for Dora 1,2,3 with KB’s. Partner 1 does KB movement while P2 runs approx. 30 yards and does called exercise and returns to start point. Flapjack until cumulative reps are completed.
Rnd. 1: 100 KB swings/x 15 CDD’s at other end
Rnd. 2: 200 KB curls/x 15 CDD;s at other end
Rnd. 3: 300 KB chest Presses/x 15 LBC’s at other end
Rnd. 4: 200 Upright Rows/x 15 LBC’s at other end
Rnd. 5: 100 KB Squat Thrusts/x 15 LBC’s at other end
Mosey to Playground for 6 Minutes AMRAP of:
x10 merkins, x 10 pullups, x 10 dips
Back to small field for ab work:
Run approx. 30 yards for x15 each of WWII sit ups, Russian Twists, LBC’s
Run back to start point for x 14 of each, run 30 yards for x 13 of each and keep running from point to point until x 10 reps of all completed. Costanza calls for a 25 rep merkin challenge between the pax, completed that and we’re done!
NMM:
Great crew out there on Saturday with the regulars from Hempstead (#clowncar) and the other usual suspects with DF and Drano back again, which was great to see. The shoulder work in COP was felt by all and finishing up the KB with the squat thrusts was a real crowd pleaser. Thanks for putting in the work men, it was an honor to lead.
Announcements:
Race to honor Richard Sheltra in Pinevelle on 4/29 (I believe). Ascent will plan on converging there that day.
Remember Dumpster Fire and his M as they will be delivering baby #2 on the 10th. It’s about to get real brother!
Gullah
8 men jumped out of bed to start their weekend off at Ascent/Olympus. It was a cool morning so we got right after to get warmed up:
Disclaimer/COP:
SSH x 20 IC
IW x 20 IC
Mtn.Climbers x 15 IC
YHC had planned out a weinke Fri. evening, but on Saturday morning had a last minute change of plans and decided to bring out the KB Murph Challenge(rep reductions from original version to adhere to the moderate site that is Ascent/Olympus):
1 Mile Run(Harris Teeter Mile: 1/2 Mile out and back)
x30 KB Snatch(15R/15L)
x60 Lawnmowers(30R/30L)
x40 Two-Hand KB Press
x100 Two-Hand KB Swing
x30 KB Cleans(15R/15L)
1 Mile Run(Harris Teeter Mile)
Leave KB’s and mosey to basketball court, partner up:
P1 runs to median at other end of parking lot for x10 CDD’s
P2 runs to playground for x10 pull ups
both partners meet back at court and perform x5 hand slap merkins, flapjack
2 rounds completed
Head back to launch point for Mary
Pax choice: Included LBC’s, Protractor, Flutters, Rosalita, etc.
That’s it, we’re done
Moleskin:
Awesome work on Saturday men. Thanks for allowing me to put in the KB murph, just like to honor veterans when the chance comes up. I’m not sure if anyone would’ve liked the original plan any better. I think we can all agree the second mile is much tougher after all that bell work. YHC had not been out to the site in two weeks so I definitely was glad to get back out and also see some guys I hadn’t seen in awhile. Great to have Jail break out to the site as well. Thanks for the opportunity to lead!
Gullah
Announcements:
Christmas Party 12/2 at Firethorne Country Club
Joe Davis Run 1/7-even if you can’t make the run, please sign up as a donation to a great cause
Thanks to Pele for taking us out
Posted on behalf of Dora
8 of Ascent’s finest plus YHC cut through the humid air with their determination this morning and the glory of their sweat-soaked exploits will live on in history until the end of time. Here’s how it went…
DISCLAIMER
COP
– 20 SSH IC
– 15 IW IC
– 15 merkins with pause at the bottom
– 15 low, slow squats with a 3-count hold at the bottom
– Add a Wolfman for an even 10 pax
– 15 little arm circles forward IC
– 15 little arm circles reverse IC
– 20 mountain climbers IC
Head to the little baby track for partner work:
2 rounds of three sets
P1: 150 meter mosey, P2: exercise, Flapjack.
Round 1: Squats, LBCs, Merkins
Round 2: Knee-tucks, Squat-thrusts, 8-ct Body Builders
Keep your partner for 2 Rounds of Plank Suicides:
Round 1:
P1: perfect plank (front-leaning rest)
P2: 4x suicide down the parking lot
Flapjack
Round 2:
P1: six-inch plank hold
P2: 4x suicide down the parking lot
Flapjack
Heart rates were in the stratosphere by this point (mumblechatter = zero) so we jumped into a little Mary to bring things back down to earth:
20 Slow Freddy Mercury IC
20 Slow Hello Dollys IC
Mosey over to the ball field where Q had earlier planted a water cache for the boys. Grab some water and organize by height for relay races.
Race 1: 40 yard Indian Bear Crawl
Race 2: 40 yard Indian Bear Crawl
Race 3: 40 yard Tunnel Of Love
Mosey all the way out to the entrance at Rea, plank-o-rama waiting for a loooooooong six then sprint work:
Round 1: 200 meter Sprint AYG from Rea the length of the parking lot.
Walk it back.
Round 2: 200 meter Sprint AYG from Rea the length of the parking lot. #crowdpleaser
COT
A baker’s dozen showed up on a somewhat cooler morning at Peak 51. At least was a little cooler until we got going and warmed up quickly. Disclaimer was given and we were off.
Mosey out of ME parking lot take a right and head towards the church. Stop on church lawn for x15 SSH IC. Take a right down Sadie Dr. and stop at church student life center parking lot for x15 Mtn. Climbers IC. Continue down Sadie Dr. and stop in front of townhomes for x15 merkins OYO so we could stay quiet for the neighbors still asleep. Turn around and head back up Sadie Dr. into church back parking lot, bear crawl up the hill, back to bottom of the hill, bear crawl back up.
Head to Matthews Playhouse and partner up for:
Rnd1: P1 runs, P2 Incline Merkins, flapjack
Rnd2: P1 runs, P2 Lunge Jumps, flapjack
Rnd3: P1 runs, P2 Derkins, flapjack
Rnd3: P1 runs, P2 Old School Sit Ups, flapjack
Mosey to side of school:
x10 step ups/Jump Ups on wall
On railing: x 10 elevated merkins
Run to Monkey Bars across the lot and back to wall
Rinse and Repeat until time called (appro. 8 Minutes)
Jog to Pull Up bars, Partner back up:
P1 does x 10 pullups, P2 does x 10 squats, then flapjack while P2 does pullups and P1 does squats. Keep sequence going counting down 1 rep each time until each man had completed 1 pullup and 1 squat.
Head to softball field, line up at home plate: bear crawl to 1st base, lunge walk to 2nd base, bear crawl to 3rd base, lunge walk home.
Now we’re off to the small lot behind the school. Line up across the lot facing the top:
Rnd1: Complete x10 CDD’s, run to top of lot, complete x 10 CDD’s and run back to start point.
Rnd2: Complete x10 Hand Release Merkins, run to top of lot, complete x10 HRM, run back to start point.
We’re running short on time so jog around front of school and back to launch point for COT
Moleskin:
Good workout today men. Goal was to cover most if not all of the AO, which I think we did. We even covered a little out of the AO heading down Sadie Dr. That was a lot more running than appeared on paper so thanks men for putting up with it. The crawl/lunges around the ball field also looked like it would be a break of sorts, but that proved to be untrue. Everyone put in some great work this morning, thank you for the opportunity to lead you men!
Announcements: pool party 8/20 at Chadwyck
Thanks to That Guy for taking us out in prayer.
Gullah
11 men posted at the hot and humid confines of Ascent/Olympus for a Saturday morning beatdown and it went like this:
Disclaimer and then we’re off for a morning jog around the neighborhood behind the school with stops along the way for SSH x 20, Merkins x 10, LBC’s x 20, Flutters x 20. Cadence was kept as quiet as possible so as to not the wake the neighbors. Stop at the Hill at Foxworth for some 8’s: bottom we did squats, run to top for CDD’s. Continue the run up Windyrush to Rea Road and head to the rock pile at the Church. Grab a suitable sized rock for:
2 sets of 10 of curls, shoulder presses, skull crushers and chest presses. Return rocks to their home and mosey across the street to the basketball court for:
Roll of the dice:
Each pax takes a turn rolling the dice and all pax perform exercise next to corresponding number on the board. If doubles are rolled then the guy that rolled carries the sandbag to the median at the other end of the parking lot and back. After each of us had a turn we headed to the field for:
Tunnel of Love
Pax get shoulder to shoulder in a plank position. Starting with the man on the end, army crawl under the pax with the next man following behind. Keep the sequence going until we reach the other side of the field. It’s 8:00, we’re covered in grass and smoked so back to the launch point for COT.
Moleskin:
Great work by all today. It was sticky and hot and everyone pushed through. I think tunnel of love at the end really pushed us all over the edge. Great to have Bloomers out there, great work and we hope to see you back out soon! Great having Hacker as well. Been a long time since you’ve last worked out on a Saturday. Jet Fuel, Snoopy and Fugitive are regulars now and it shows by there performance each week. Also great to see Voodoo, Roadrunner and Cooter-been a little while since I’ve seen you three. Sony pushed himself as he always does and Mall Cop is coming back strong after his stint on IR.
Thank you to Snoopy for the prayer to take us out.
Thank you gentlemen for the opportunity to lead
Gullah
11 faithful men escaped the lure of the fartsack and posted at Peak 51 despite the conditions this morning. We were soaked before we left the parking lot, but had fun nonetheless.
Short loop around the lot and back to start point to see if there were any latecomers to pick up, there were not, so a quick mosey to Stumptown Park for:
COP:
SSH IC x 20
x 5 Spartan Burpees OYO
IW IC x 20
x 4 Spartan Burpees OYO
Arm Circles-x10 forward/x10 backwards
x 3 Spartan Burpees OYO
Move to the picnic tables for circuits:
3 Rounds of x10/leg step ups, x 10 Incline Merkins, x 15 Leg Raises, plank when done.
Mosey back the Playground area behind the school for a
Shortened version of Cindy:
x5 Pullups/x10 Merkins/x15 Squats-AMRAP-We went about 8 minutes total. Work for 4 minutes, 1 lap around the track, then return to finish the remaining 4 minutes.
Head to the bus lot for some 7’s:
Line up next to tree facing end of the lot. Mtn.Climber x1, bear crawl to end of lot, curb step ups x 6, jog back to start point. Keep performing rotation until x 6 Mtn. Climbers and x 1 curb step ups completed.
Mosey to parking lot behind church, partner up and line up facing rear of church:
Rnd1. P1 runs to top of lot for x10 CDD’s/P2 stays behind for LBC’s. P1 returns/P2 runs, flapjack until combined 100 LBC’s completed.
Rnd2. P1 runs to top of lot for x10 diamond merkins/P2 does Heels to Heaven. P1 returns/P2 runs, flapjack until 100 combined H2H completed.
Rnd3. P1 runs to top of lot for Wide Arm Merkins/P2 does flutters. Supposed to flapjack for 100 flutters, but time ran short so only completed one cycle.
Uh oh, it’s 6:15, jail break back to launch point and we’re done.
Moleskin:
Great showing today considering the weather conditions. YHC wondered if it would just be me, Booyah, Sensei and his partner in crime, Freedom as site Q’s tend to show up no matter what. We really got dumped on the first half so great job hanging in there even if conditions weren’t the best. Whitesnake made an appearance after no posts in 11 months, but had to leave after our time at Stumptown due to injuring his back-hope you can make it back out soon! Was also great having BLC out there as this was just his second post in over a year. T-claps also to Pong, a relatively new pax member and a 19 year old who could have just stayed in bed, for coming out. We’ll get your dad out there one day soon. Great job by all this morning. Thanks to Booyah and Sensei for allowing me to step in! Thanks also to Smokey for the prayer to take us out.
Announcements:
Look for info. re: the Whetstone mentoring program that will be launching soon.
Several convergences are planned for the upcoming Memorial Day holiday.
Gullah
15 men posted for what was thought to be a moderate workout. Dora expressed differently early on so the workout was aptly titled. After the brief disclaimer, we got down to business.
COP:
5 burpees OYO
SSH x 20 IC
5 burpees OYO
IW x 20 IC
5 Merkins OYO
Monkey Humpers x 10 IC
Partner Up(like size bell) for CMIYC
P1 farmer carry the two bells, P2 x 10 merkins, catch up with P1, flapjack until 1 lap around school completed.
Head to track and keep same partner: P1 does called KB exercise, P2 runs lap around track. Flapjack until both partners have completed 1 lap and KB movement. Called KB moves: 2 Hand Swing, Goblet Squat, Upright Row, Two-Hand Press.
Mosey to playground:
Three exercises: Pullups, Jump Squats, Dips. Do 10 reps of each in order, then 9 reps of each, then 8 reps each, keep going in descending order until 1 rep of each completed.
Head to the wall for some People’s Chair:
Hold for 1 minute
x 25 Arm Raises IC
Jog to mini field for more partner work:
Round 1: P1 does LBC’s, P2 runs to midfield for x 10 merkins. Flapjack until 100 combined reps of LBC’s completed.
Round 2: P1 does heels to heaven, P2 runs to midfield for x 10 wide arm merkins. Switcharoo until 100 of heels to heaven completed.
Round 3: P1 does Mtn. Climbers, P2 runs to midfield for x 10 carolina dry docks. Partners switch off until 100 Mtn. Climbers completed.
Head back to parking lot. About 1 minute left, so line up at one end of the lot. AYG to the other end, toy soldier back to starting point. 8:00, that’s it!
Moleskin:
Great job today men,everyone put in great work. Good to see some newer guys that joined up the past few weeks make it back out. Road Runner was a site FNG so it was great having him out there. Hope everyone liked the KB’s mixed in, I tried to keep that part fairly simple. Mermaid went through some knee surgery recently, looked good out there brother, hope you’ll back to your regular running soon. Pong hung in ther e although he started feeling sick part of the way through. Thanks for coming out and supporting the site guys!
Announcements:
Multiple AO’s are having a community service convergence next Saturday the 14th at Providence Presbyterian Church starting at 7:00 a.m. Drop in to help as able throughout the day. The Church is celebrating its 250th anniversary and the mission of the F3 group will be to rebuild the stone wall around the cemetery. Lunch will be provided and, as a bonus, Haggis has agreed to do 5 burpees for every FNG that posts at the service project.
Red Light and Blue:
Also next Saturday the 14th to benefit Charlotte Bridge Homes as a way to give back to the military. It’s a great way to get introduced to GoRuck event. Goes from 9:00-3:00 on Saturday with the afterparty at Draught near B of A stadium. Friday night there is a War Stories and Free Beer event where one of cadre will speak of he experiences while in battle.
Thanks Dora for the great prayer to take us out.
Gullah
10 men posted at Ascent/Olympus Saturday morning to see what the next hour would hold for them. It went down like this:
Mosey to the track, take two laps around the track with 15 merkins after each lap, plank when done to wait on the six.
Jog to the smaller field for
COP:
SSH X 20 IC
Squat X 15 IC
Mountain Climber x 15 IC
Line up on end of field near school for 50 yard sprint ladders:
Run to other end of field for x 5 squats, x 5 merkins, x 5 LBC’s. Run back to start point and perform 5 reps each of the same movements. Keep running to each end of the field and perform same movements x 10 reps, x 15 reps, x 15 reps, x 10 reps, x 5 reps at each end until done. Plank and wait for pax to finish.
Mosey to the baseball field and partner up:
P1 bear crawl thru outfield to second base line and lunge walk back. P2 does CDD until P1 returns. Flapjack, x 2 rounds completed.
P1 karaoke facing home plate to second base line, karaoke facing outfield back to starting point. P2 does wide arm merkins, flapjack, x 2 round completed.
Mosey to concession area for AMRAP in 6 minutes of:
x10 incline merkins, x 10 per leg step ups, x10 dips.
Jog to playground area for some Cindy: 20, make that 10 minutes of:
x 5 pull ups, x 10 merkins, x 15 squats.
Goon spoke up and mentioned 20 minutes might be a bit much of that so he volunteered to lead the last 10 minutes which consisted of Flutters, Dolly, Rosalita, Jane Webb, Russian Twist, Protractor and a little People’s Chair. That’s a wrap!
Moleskin:
Great work today men. This workout was thrown together at the last hour due to Hoff injuring his back and not being able to Q so YHC and Pele jumped in. Pele then had to endure sick kids all of Friday night so he was unable to make it, although he did send YHC his plan so I was thankful for not having to come up with 30 minutes on the fly. Thanks to Goon for stepping in for the last 10 minutes to break things up a little. Cindy is always great to do, but I think the guys had had enough of merkins and merkin related movements. Everyone really pushed it out there, and word is Low Tide woke up Sunday with soreness in multiple areas so YHC must have done something right if I can get a young man to feel it. Us old guys do no matter what. Pleasure to lead you men.
Hope Hoff’s back feels better
Hope Pele’s kids are well soon
Thanks to High Tide for the prayer to take us out.
Gullah
8 pax took advantage of the opportunity to break in a new Q today, YHC. We set out to honor ascent and Olympus with a mix of moderate and kettle bell. After a proper disclaimer and the kettle bell shuffle, we were off.
The Thang
Warm-up
Lap (x2); SSH; Plank-UD-DD (X3); shoulder cycles (x4)
Lap
Push-Pull-Core-Swing-Run
Circuit 1: merkin-2H row-KB twist-2handed-lap (RR)
Circuit 2: wide merkin-squat row-windmills-suitcase-lap (RR)
Circuit 3: alt bell merkin- hang catch-russian twist-in/out alternating-lap (RR)
Legs Iso
Lunge and reach – each leg – Pax 10 count (hard, harder, hardest) (RR)
Lunge and triagle – each leg – Pax 10 count (hard, harder, hardest) (RR)
Warrior3 – each leg – Pax 10 count (hard, harder, hardest) (RR)
Chair – Pax 10 count (hard, harder, hardest) (RR)
Core/Mary-“ish”
GAH (x2)
Banana (X2 each side)
Boat (x2)
Table (x2)
Plow(x2)
Triangle(X2 each side)
Moleskin
Thanks to the Pax for taking it easy on YHC. We tried some new things today. Some good, some iffy. We all got some practice at ten counts. We definitely need to work on our GAH. Gullah nailed it. Sony, you may have to Google it. There was some chatter from the aye+ crowd that the iso was a good change of pace. Nice to see the sweat flowing from the iso. Good work gents. Vila continues to crush it. Nice dedication. Good to see out brother.
Thanks for the honor this morning fellas!
Silent take out today since YHC forgot to make it happen. ……Rookies, wadda-ya-gunna do.