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
  1. 25 Wojo Squats
  2. 20 Lunges (10 ea leg)
  3. 15 American Hammers
  4. 10 Peter Perkins
  5. 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