Eight adventurous pax took part in the first official workout at Fort Mill Middle School.  This new AO seems to be a great venue for workouts of a variety of intensity levels.

The Thang:

Mosey to circle drive on back side of FMES for dynamic warm-up:

• SSH (IC) x15 => High Knee // Run half way around
• IW (IC) x15 => High Knee // Run half way around
• Windmills (IC) x10 => Butt Kickers // Run half way around
• Low Slow Squat (IC) x20 => Butt Kickers // Run half way around
• Merkins (IC) x10 => Shuffle Left/Right // Run half way around
• Dry Docks (IC) x10

Indian lunge walk/run to covered walkway

Split up into 2 groups for Triple Nickel under walkway (each team starting at opposite sides)

• Diamond Merkins
• Regular Merkins
• Wide-arm Merkins

People’s Chair while each pax bear crawls down the line.  Rinse and repeat (I think).

The pax then moseyed down to the soccer field for some Ultimate Frisbee (4v4).  Teams were the same as those that had split up for the triple nickel earlier.  Exercises were added for every turnover (5 bomb jacks or 10 squats) and every score (winners walked while loser did 5 burpees).  We quickly learned that the Frisbee wasn’t exactly regulation spec, and in fact flew wildly out of control after a few yards in flight.  This made for many, many turn overs (and thus many, many exercises).  YHC changed the turn-over exercises a few times, and eventually abandoned them all together.  The game itself proved to be a smoker as it was.

With about 5 minutes left, we headed toward COT for a few minutes of ab work.

Moleskin:

The pax said they enjoyed the change up from a traditional bootcamp workout.  YHC would love to see this be considered a regularly “fun” workout that a variety of age groups could post to (even 2.0s that are perhaps 10 and up).  When planning this expansion, the goal of this workout has been to offer something that is both moderate in intensity, and moderate in how early in the morning it is…all in hopes to entice more FNGs to post.  But with a properly planned weinke and/or an extra credit pre-workout run on the greenway trails nearby, this should be a workout for all levels of fitness.

Right now, the plan is for one more pre-official-launc workout at this AO this coming weekend, then the official launch and naming of the AO on 9/5.

YHC greatly appreciates the pax that posted, showing their support for this expansion.  Looking forward to the creative fun other Qs bring to this AO!

AYE!
-old bay