23 was the number to launch The Fort’s newest AO: Sweep The Leg.  The goal of any AO should be acceleration of overall fitness of the Pax, and I believe we delivered this morning.

The workout was simple.  3 miles, half mile segments with pain stations.  The goal was negative splits with 3 minute pain stations between segments.  Something like the following:

• .5 miles at 8:15 pace, 3 min pain station
• .5 miles at 8:00 pace, 3 min pain station
• .5 miles at 7:45 pace, 3 min pain station
• .5 miles at 7:30 pace, 3 min pain station
• .5 miles at 7:15 pace, 3 min pain station
• .5 miles at 7:00 pace, 3 min pain station

Pain stations included crowd favorites such as:

• Burpees
• Bombjacks
• Squats
• Hillybilly Squats
• Flutter
• Freddy Mercury’s
• Merkins
• Mountain Climbers
• Peter Parker
• Parker Peter
• Monkey Humpers

The leaders of the pack did the full pain station, those bringing up the six may or may not get to do the exercises at the pain station, but it kept the pax mostly together and pushed guys to keep up since the overall pace continued to speed up.

Hit this link for the route and some deets.

The #Kings this week were Pointer, Maximus, and Shady, who will be added to the Q list for an upcoming workout.

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Honor to Serve.