15 PAX posted for a perfect early fall Saturday morning workout at Mendenhall Middle School.
Warm-up:
After gather, the PAX moseyed to behind Mendenhall Middle School to execute an active style warm-up:
- Accelerate to 50% Down
- Accelerated to 60% back
- Side shuffle down/back
- Karaoke down/back
- Sumo/Stretching squat down
- Walking/Stretching lunge back
- Accelerate to 100% down
- Accelerate to 100% back
Work-out #1: Partner Burpee Hills
The PAX moseyed to the middle parking lot in the front of Mendenhall Middle School and executed a partner Burpee down ladder:
- Partner up
- Partner A: Plank at in parking lot of the hill
- Partner B: Run to top of hill, execute 5 Burpees
- Flapjack
- Partner A: Plank at bottom of the hill
- Partner B: Run to top of hill, execute 4 Burpees
- Flapjack
Work-out #2: 9/11 OYO
The PAX moseyed to the track. Workout signs were posted instructing the PAX to execute 9 repetitions of an exercise and then run 200 M around the track to the other side and execute 11 repetitions of another exercise, continuing OYO until time was called.
- 9 Burpees (A side)
- Run 200 m
- 11 Side straddle Squats (B side)
- Run 200 m
- 9 Peter Perkins (A side)
- Run 200 M
- 11 Ballerina squats (11 ea leg) (B side)
- Run 200 M
- 9 Cockroaches (9 ea leg) (A side)
- Run 200 M
- 11 Squatting Air Claps (B side)
- Run 200 M
- 9 4-ct Sobriety Sun Gods (9 ea leg/way) (A side)
- Run 200 m
- 11 Boy Bands (B side)
- Run 200 M
- 9 4-ct Crab Cakes (A side)
- Run 200 M
- 11 Monkey Humpers (11 ea side) (B side)
- Run 200 M
- 9 4-ct Plankjacks (A side)
- Run 200 M
- 11 Turkish Get-Ups (11 ea side) (B side)
All PAX completed one complete circuit (1 ½ miles).
Work-out #3: Balls to the wall
- Partner up
- Partner A: Balls to the wall
- Partner B: Run to the end of the basketball court and execute an exercise
- Flapjack
- 25 Wojo Squats
- 20 Lunges (10 ea leg)
- 15 American Hammers
- 10 Peter Perkins
- 5 Burpees
En route back to the shovel flag, the PAX couldn’t resist one last challenge and all scaled the ~7 ft wall behind the basketball court on the mosey back to 6MOM.
All-in-all the PAX accumulated 3.6 miles on the clock to get their Saturday morning started off right.
6MOM (or more like 30secOM):
- 25 American Hammers
Announcements:
- Bravo Zulu to our Double-duecers Chips, Wildcat, Wilson, and 3-for-1 who all completed a double on Saturday morning.
- We were honored to give 3for1 his last F3 Greensboro for the next few months. We will certainly miss him and look forward to getting him back to Natville in 6 months or so.
COT: Chips
Thanks for the opportunity, men. Look forward to getting back out with you again soon.
Aye – Wide Left
PAX: Wide Left
QIC: 9/10/2016
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