9 PAX joined Local Honey and YHC on a cool fall morning for a beatdown on the Southside of downtown. After gather, we moseyed south on Commerce Place (turned into John Wesley Way), crossed Market St and then south on Greene St.
Warm-up:
We arrived at the McCools Public House parking lot where we conducted an active warm-up (Local Honey style):
- Down: Accelerate to 50%, coast
- Back: Accelerate to 65%, coast
- Down/back: Side Shuffle
- Down/back: Karaoke
- Down/back: accelerate to 75%, coast
- Down: Sumo (stretching) squats)
- Back: Walking/stretching lunges
- Down/back: accelerate to 100%
After the warm-up, we moseyed to the W. McGee St / S Greene St round-a-bout to meet with General Nathanael Greene (or his statue) who our wonderful city is named after.
Workout:
In partners, one PAX executed the exercise listed below, while PAX #2 ran around the McGee St / Elm St / Smothers Pl block, executing 5 merkins at the 3 corners (total of 15 per round). PAX #2 returned and relieved PAX #1 completing the same exercise, while PAX #2 ventured off onto his run.
1. Side straddle (SS) squats
- Side Straddle Squats: With hands in a “goblin” position and standing straight up and down, the PAX jumps out into a squatting position, squats down then up, and jumps back into the starting position.
2. Peter Perkins
- Peter Perkins: While going down on a standard merkin, the PAX touches the knee to the same side elbow, then switches to the other knee/elbow on the next repetition.
3. Step-ups
4. Boy Bands
- Boy Band (180 Side straddle Squat / Lunges): The Pax executes a Side straddle squat, when returning to the starting position, turns right and goes directly into a lunge, returns to the forward starting position, executes a Side straddle Squat, then does the same thing to the left side, finally returning to the forward facing position in the starting position, counting 4 total repetitions.
5. Carolina Drydocks
6. Crab Cakes
7. Bird-dog (alt ea side)
Most PAX completed 6 rotations with some beginning their 7th before time was called.
6MOM:
- 20 LBCs
- 20 Flutter kicks
- 20 Hello Dollies
- 25 American Hammers
Announcements:
- October 22: Cluck and Squeal block party benefiting Backpack Beginnings. Details on the Facebook page: https://www.facebook.com/cluckandsquealootgp/
COT: Wide Left
Always an honor men.
Aye – Wide Left
PAX: 10/12/2016
QIC: Wide Left
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