After a couple of months of beta tests, name debates, speculation, scandal and rumors, the newest AO in the Southwake opened!!

As the east coast braced for Hurricane Jaoquin by snuggling in their beds, the PAX of Southwake made the choice to get stronger and be High Impact Men #HIM this morning.  Who cares about PRECIPITATION – we were looking for PERSPIRATION.  12 in the Pax. 3 posted for a Ruck workout – 9 posted for a parallel beatdown.  The Southwake Shovel Flag was planted and we were off.

Warmup:

  • Jog around the soccer fields (1/3 mile) stopping in opposite corners for warm up exercise.  A total of 2 laps
    • SSH x 20 + jog
    • Good mornings X 10 + jog but pick up the pace
    • Imperial Walkers x 20 + jog and pick up the pace
    • Mountain Climbers x 20
    • Jog back to parking lot

The Thang

Agony workout (or half of it) – start at the bottom of the driveway into the parking lot.  Pax sprints to 1st island (uphill) and back down and then does called exercise in descending reps.

  • Squats – 50
  • Mountain Climbers – 45
  • Jump Lunges – 40
  • Plank Windmills – 35
  • Carolina Dry Docks – 30
  • Star Jumps – 25
  • LBC – 20
  • Squat with Jump – 15
  • Hand Release Merkins – 10
  • Burpees – 5 + 5 bonus

Jog back to track around soccer fields for a quick tight indian run

Join with the Ruck PAX for the finale

Roxanne

  • Pax in standard plank position
  • to the Song “Roxanne” by Police
  • Each time Sting says “Roxanne” – do a merkin
  • Each time Sting says “Red light” – do a mountain climber
  • Stay in plank otherwise
  • 3:03 of hell

COT

  • Announcements – PAX check email from Banana Seat about the BBQ 2nd F in November
  • Prayers for Howard and the team In Africa.  Prayers for all in harms way from Joaquin
  • YHC took us out in Prayer

Naked Moleskin:  This has been a great week in Southwake.  We are 4 days in a row with double digit postings.  What an awesome AO Disneyworld is.  I see great things happening here.  Thanks for posting and the continued encouragement and accountability we bring to each other.  Welcome FNG “Magic Band”  named in honor of Disneyworld.  We are glad you are here!

Related