Posted on behalf of Sony.
A crowd of 9 men showed up for a frigid beatdown to see what YHC’s VQ would look like. Shovel flag was planted, disclaimer was given, and the ground was still covered in frost. Not getting any warmer so off we go:
The Thang
Warm up lap around the small track with some High Knees, Butt Kickers, Karaoke, before circling up.
30x SSH
10x Low Slow Merkin (LSM)
25x Imperial Walker
10x LSM
20x Low Slow Squat
10x LSM
20x Mountain Climbers
Mosey over to the playground for the first set of circuits
10x Pullups / Supines
20x Monkey Humpers
15x Carolina Dry Docks
REPEATO!
Mosey over to the concessions stand
10x Step ups/per leg
20x Dips
10x Derkins
REPEATO!
10x Lunge/per leg
20x Dips
10x Incline Merkins
REPEATO!
Mosey over to the practice field and partner up for some centuries
Partner 1 does the exercise, partner 2 runs the practice field (70 yard field), flapjack until the combined reps are completed
100 Merkins
200 Squats
300 LBCs
Then a visit from everyone’s favorite cousin, Mr. Jack Webb!
Went up to 7’s before YHC realized that the frozen tundra was a bit… cold on the knees, and ran the count back down.
Then a little mosey over to the wall for the People’s Chair.
25x Air presses…. with what was left after Mr. Webb
REPEATO!
By special request, BTTW for a 10 count….
REPEATO!
Mosey back to the lot for some Mary
25x Flutter
25x LBC
15x Dolly
25x Freddie Mercury
20x Russian Twist
Count, Name-o-rama, BOM, and we’re out!
Moleskine:
Moderate does not mean easy, and YHC found a new level of respect for the QIC of the workout after his VQ here. Good work by everyone, and many thanks for coming out to the VQ, first of what will probably be many, in whatever region YHC happens to be in that week.
Announcements;
Joe Davis Run 1/9/2016 – Sign Up
F3 Area 51 Winter Gear in the shop this week, go get you some!
Christmas Party, find the details in the weekly email
Next Saturday, 11/21 Ascent will converge at Olympus – Elizabeth Lane Elementary.
5 Pax including 1 FNG are better after making the climb at Ascent this morning. VSF planted, the pax were disclaimed and off we went into the gloom.
The Thang
Mosey to other parking for COP:
IC X 15 – SSH, IW, LS Squats and Lateral Lunges
High Knees, Butt Kickers, Kareoke L & R
Main Event
Mosey to Concession Area for circuit Work
Dips X 15, Step Ups X 10 each leg, Derkins X 15, LBC x 15
2 rounds then plank. Rinse and Repeat.
Mosey to the wall
People’s Chair w/ Arm Raise X 25
Donkey Kicks X 10 OYO
Rinse and Repeat
Mosey to Field for Triple Nickel with CDD and HR Merkins
Move to Playground
Circuit Work with 5 Pull Ups, 10 Squats, 15 Merkins. Rinse and Repeat
Back to the field for the following:
Run to other cone and back for the following:
LBCs X 25, Jump Squats X 15, Lunges X 10 each leg, Monkey Humpers X 15, Burpees X 5
Circle up Mary
Sid the Kid X 10 OYO L & R
Clamshells L & R X 15 IC
Side Crunches L & R X 15 IC
Flutter X 15 IC
Rosalita X 15 IC
Dolly X 15 IC
Mosey back to launch point and we got a couple minutes left so head to the wall.
People’s Chair with Air Presses x 25
Balls to the Wall
Finished.
Announcements
*Prayers and serve with and for our Brothers in Columbia.
*Christianity Explored – contact Simba or Purple Haze for more information (date, time, etc.)
*New 3rd F – Mondays – 6:30 Dunkin Donuts at Colony Place.
Good group out there. We got it done just as the rain began. Good to have Sony back from his Honeymoon. Congrats! Marge and Daisy were pushing each other and getting it done. Daisy great job running it in. Snake Oil, welcome to F3 Great job out there. Not only an FNG but he ran in from his house. At one point he did say, he wasn’t sure if he would do that again. Snake Oil could not clearly explain what he does, but it is sales consultation to physician at odd hours. Daisy nailed it with “Snake Oil”.
Posted on behalf of Goon. Thank you for stepping up and taking the Q!
A quartet of cheery PAX followed YHC for an appropriately moderate all-around sweat.
The Thang:
1 lap around the track, then 15 SSH. Another lap, then 15 IW. Another lap, then 10 Merkins. Another lap, then 10 Dolly/10 Flutter. Yet another lap ending with a brief plankorama.
To the wall for some People’s Chair with 2 x 25 arm raises
Mosey to the small field, square up, and enjoy: Jack Webb (5 -> 1), 15 LBCs, 2 x 10 Arm Circles, 10 Mason Twist, 10 Freddie Mercury, 10 Rosalita/10 Flutter
Then off to the concession area for 3 sets of: 10 step ups (5 each leg), 10 dips, 15 LBCs
Mosey to the gridiron for the mini-Beast: 5 reps every 10 yards (from Goal line to 50 yard line) walking recovery back to Goal line in between each rep: CCV-Left, CCV-Right, Low Squats, LBC-Left, LBC-Right. The PAX really enjoyed dropping and getting up 25 during this enjoyable part of the Thang.
Back against the wall for more People’s Chair another 2 x 25 arm raises. Mosey to the playground for 3 sets of: 5 pullups, 5 merkins
Back to the small field for some mega-grunting a.k.a. 10 partner Leg Throws (Left/Center/Right). Square up again and recover doing: 10 Clamshell-Left, 10 Clamshell-Right, 10 Dolly, 10 Flutter, 10 LBCs, and a final visit from Jack Webb (5 -> 1). One last transfer of back sweat to the brick wall with more Chair with arm raises.
Enough.
A very docile group we were, with minimal mumblechatter. Solid performances (as usual) by Daisy, Sony, and Heisenberg. Both highlight and lowlight was Upstate showing up at 7:55am all proud he was 5 minutes early for the workout. The only flaw in his daily plan was the wrong start time. As penance, he gladly took us out
5 of Area 51’s finest arrived ready to take on what Ascent had to offer. YHC had the SF planted and the pax were properly disclaimed, off we went into the Saturday morning gloom.
Mosey around the back of the school to other parking lot and circle or square up. With 5 of us it made more sense to square up for the following: SSH, IW, LSS, and Merkins.
Mosey to playground for Ascent’s quarterly welcome to Cindy. We do not like her but she makes us better. 20 minutes with as many rounds as you can complete. 1 round = 5 pull ups(modify with supine), 10 merkins, 15 squats. You vs. You.
Mosey to concession area wall and grab some wall for people’s chair with 2X 25 air presses and 1 round of frankenstein with a slow countdown from Moon River.
Mosey to back Football Field for The Beast. Cones are 15 yards apart – Run to each cone and do 6 reps of each called exercise. Plank at the end of each round. We did CDD, HR Merkins, LBCs, LBCs Right, LBCs Left and Squats.
Mosey back to front field and Square up again for the following: Sid the Kid (L & R), Elbow Plank X 2, Side Leg Raises (L & R), Clamshell (L & R), finished with some stretching. We are done.
Moleskin – Great work out there today. Everyone was pushing each other. Not sure what the pax liked less Cindy or the Beast. Both smoked the Q. Cindy has become a quarterly tradition at Ascent. Thanks to High Tide for introducing. I have seen a lot of improvement from the Pax – Goon, Moon River, Lennox and Heisenberg all were killing it out there. Keep posting and look forward to seeing you out there. Thanks for Lennox taking us out and to the pax for following YHC out there today.
8 pax escaped the fartsack to see what YHC had planned for Ascent. As your YHC planned the Weinke, he was still recovering from Brown’s lower body beatdown at Meathead, Thursday and his attempt to run at Mountain Goat on Friday. What resulted was not a running. With the Ascent SF planted firmly, we headed out into the gloom.
Thank you Mall Cop for taking us out with a strong word! Great work out there by everyone! Kotters to Swiss Miss and Mall Cop both coming back from illness. Good to see Jaws out continuing his comeback from his back injury. I believe Booyah said it was his 4 post in his first week of F3. Keep on coming out, you will get better and stronger in more ways than you think. Great work out there by Linux, Goon and Sony. Sony felt my pain of Meathead and Mountain Goat and showed up thinking i would focus on the upper body. Sorry to disappoint, but had to do some more work on the legs.
Announcements
Always an honor to lead the Men in F3.
Pele
YHC arrived at Peak 51 to find 2 pax coming in from the pre-run getting extra credit for the sprint to beat the train and 2 more pax coming in from a Pre Ruck. 9 pax assembled to see what pain YHC had in store. I hope I did not disappoint. VSF planted, Disclaimer given and off we went into the gloom.
Mosey to the back parking lot and circle up for the following:
Mosey towards the back of the school and grab some wall for People’s Chair. What, don’t we do this towards the end of the workout. Let the mumblechatter begin.
Mosey to Baseball field for Circuit Work
Move to baseball diamond for some infield work. Split the pax up evenly to each base and do the following:
Mosey from the field over to back parking lot and line up for Triple Nickel. Run to the lightpole & back 5 times, 5 LBCs at Light Pole, 5 Squats at Starting Point. Once finished, LBCs until all the pax are finished.
Mosey towards Launch point and since the pax insisted on doing People Chair towards the end of the working. YHC obliged and stopped off for some more time on the wall.
AYG back to Launch Point for some Mary. Pax Choice for Mary went something like this.
Finished.
Announcements
9 pax including 1 FNG started Saturday off right. With the SF planted and the pax properly disclaimed off we went into the gloom. Gecko made it 10 pax shortly after 7.
Pele Q – Mosey 1 lap around track and out to the field
Mosey to Concession Area for Circuit Work
Mosey and grab some wall for People’s Chair
Short mosey to field behind baseball fence. 5 Burpees OYO and turn it over to Stumphugger for the 2nd half.
Mosey to Back Field circle Up.
Next Up – Pax Scramble
Tunnel of Love – 2 X through per pax. Then switch it up and have pax facing opposite direction 2 X through per pax. #crowd pleaser.
Slow Mosey Indian Run back to launch. Done
Great Job by the pax today and thanks to Stumphugger for helping out with the 2nd half. It was an honor to lead a strong group of men.
Announcements
17 Pax including 1 carrying a ruck launched out of Base Camp AO for a Monday Morning dose of Pain. The last couple of times I have posted at Base Camp, we have left the AO for other options. Today we were staying on site and would still move around a little.
Disclaimer Given and off we went. Lap around parking and circle up.
Mosey to the Bleachers by the baseball fields for some Circuit Work
Bear Crawl to light post and mosey to track for 4 Corners
Mosey back to the bathroom area and grab some wall.
Return to Launch for Mary
A couple of minutes left, line up on first basketball goal, run to the last basketball goal 10 Squats and run back. Finish with 5 burpees OYO. Done.
Fireman Ed and Passport, thanks for the opportunity to lead today. Great group out there and great seeing some guys flying around the track. Missed most of who was flying up ahead as YHC was way behind. Strange Brew strong work with ruck. Keep coming out 4 Corners and welcome back to Marshall. Hope to see you out in the gloom more. There were 17 Pax out there and I am missing one from Nameorama. Sound off if I missed you.
Today would have been my Mom’s 82nd birthday. She exercised consistently throughout her life until she passed away 5 years ago. I am thankful to share the gloom with you men as you allowed me to celebrate her life a little. I planned 82 merkins and then realized we did 92 as I wrote this. Oops. Also the reason for the 82 arm presses in People’s Chair. Honor to lead. If you have not Q’d before get on a schedule somewhere, you will be better for it.
Passport – Thanks for the strong prayer and leading us out!
Announcments
F3 Endurance is Launching in June. New Moderate Running Site. Look for more information coming out from Stumphugger and Slimfast.
YHC arrived at the AO to find High Tide finishing up his Pre KB workout. 6 more pax would join us as we headed into the gloom.
High Tide led off the first half Q and it went something like this:
COP:
SSH 15 IC
Prying Squats 4 or 5
IW 15 IC
CDD 15 IC
Deconstructed Burpees:
Squat Jumps 12
Kick outs 12
Merkins 12
Sister Mary Katherine 5 IC
Playground Circuit 1:
Partner Pull-ups – AMRAP +2
Plank hold sit-ups – 25 or AMRAP
Plank hold derkins – 20 or AMRAP
Flapjack along the way
Rinse & repeat, decreasing by 5 reps
Playground Circuit 2:
7 jumping pull-ups with slow lowering
7 star jumps
7 slow incline merkins
Rinse & repeat, decreasing by 2 reps
Peoples Chair, with air presses to 40
Peoples Chair, with horizontal presses to 40
Burpees – 5 OYO
YHC took it from here to finish up the work. Mosey to the Concession Area for Circuit Work.
Concession Circuit 1
10 step ups
15 dips
15 squats
Run to telephone pole and back, plank
Concession Circuit 2
10 step ups
15 dips
15 merkins
Run to light pole and back, plank
Concession Circuit 3
10 dips
10 merkins
15 lbc
Run to telephone pole and back, plank
Mosey to field for Modified Starfish
Center – Merkins X 10
Corners – CDD, LBCs, Squats, Lunges x 10 each
Circle up for some Mary
Pax Choice of Mary with Bear Crawl/Lunge Walk around circle
LBCs, Protractor, Dolly, Freddy Mercury, Heels to Heaven, and a couple more.
Mosey to parking lot and over to the building and grab some wall:
People’s Chair w/ Hands out front
Balls to the wall
Back to launch point and finish with Rosalita X 15. Done.
Thanks for the opportunity to lead with you High Tide. Great group out there today. Everybody was working hard and are better for posting. YHC took us out in prayer!
Announcements
High Tide and Strange Brew turned over management at Ascent to YHC today. Thank you for the leadership and commitment to growing Ascent over the last 2 years. Thank you for the opportunity to lead the site and trusting it to YHC. I look forward to keeping Ascent on the move and look forward to the opportunity to lead.
Future Running Workout on Fridays – Contact Slimfast or Stumphugger for more details