A 3rd Saturday AO?

With our growing number of PAX, interest in a Saturday AO has increased. After a few HCs, it all came together quickly.


Disclaimer. Flyover rule in effect.

21s … SSH with first 5 in cadence, the rest in silence. 5 burpee penalty if we didn’t all finish on 21 together. Spoiler alert … We didn’t all finish together.

10-15 each of MNC straight into Chinooks straight into raise the roofs straight into lower the skies. Deuce whined a lot … Something about his shoulders were tired from his 1,410 reps in Week 3 of the IronPAX yesterday.

10-15 each of TTT, DQs, and Imperial Walkers.

Indian Run to the backlot. During this run, Doughboy pulled up. Like 11 minutes late. Good thing this was an hour workout. We all did 10 burpees in the back as payment.

The Thang

Death By Sprints – Run a Sprint every minute on the minute (EMOM). First Sprint from one parking lane to the next. Second Sprint two lanes. 3rd for 3 Lanes. Up to 8 Lanes for the 8th Sprint. One extra Sprint from the curb to the far curb and back to the curb.

​5 burpees for a flyover.

Move to the middle of the lot where a tire and battle rope awaited us. Circle up. One PAX would be the timer on either the rope or for tire flips. The remaining PAX would cycle through the following:

  • 3 burpees + squats
  • 3 burpees + Merkins
  • 3 burpees + Lunges
  • 3 burpees + Bear Crawl as a group on the circle

After each pax had a turn as the timer, we went through again but the timer had to do the opposite of what they did last time. We were running short on time, so we reduced the timer duration slightly and eliminated the burpees in the circle.

Indian Run back to the flag. 5 more flyover burpees.

6 minutes of Mary. Dealers Choice but the Q decreed that feet must remain of the ground for all 6 minutes. American Hammers, Boat Canoe, Dollies, Flutter Kicks, Freddie Mercuries, LBCs, and 30/60/90s were all called.


Count-a-rama, Name-a-Rama, Name 2 FNGs, announcements, pledge, prayer.

Welcome Wilson and TJ, Libero, Riverdance!

​Coffeeteria after at Front Porch Omelette Cafe

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