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