• Workout Date - 08/20/2015
  • Q In Charge - One Direction
  • The PAX - Brownie, Lite Brite, WiFi, Nippler, Gymboree, Easy Bake, Floppy Disk, Sadiq, Retread, Grand Slam, Church Lady, Cool Breeze, Mary, Fred, Strange Brew, 1D
  • AO -

First of all, sorry for the delay in the delivery of the Daily News!

16 straggled in down the hill towards the Shovel Flag.  They came committed to make a Down Painment for something a little ODD by F3 standards.  One nice little benefit to school being back in….The Lights Are On!!

YHC decided to try something new and asked that the PAX roll with it.  The Next Exercise is… Side Straddle Hop.  Starting Position…Move.  STOP ACTION CADENCE…Exercise!  Simply put, SAC means that Cadence Count exercises will be attempted with the 1,2,3 count held at the bottom (or top) of the movement and counted for the rep on return to starting position.


  • SSH x 20 SAC Style
  • Merkins x 20 SAC Style
  • LBCs x 25 SAC Style (Now known as 1DCs, according to Bambi)
  • Perfect Squats x 20 SAC Style
  • IWs x 20 SAC Style….NOT!  Didn’t Work

Mosey to the Figure 8 and partner up for:

AMRAP 500.  We did 4 circuits.  Partner 1 Runs. Partner 2 suffers. 5 Minutes

  1. 10 Merkins, 10 Squats, 10 LBCs (regular cadence count).  Flapjack after each Lap
  2. 10 Merkins, 10 Squats, 10 LBCs.  STOP ACTION CADENCE #Whoa
  3. 10 Merkins, 10 Squats only.  STOP ACTION CADENCE
  4. 10 Merkins, !0 Squats.  Regular Cadence Count #crowdpleaser

BTW, YHC asked for a 10 count between each circuit. #muchneeded

CIRCLE up for 6MOM SAC Style

  • LBCs x 25
  • Flutters x 20
  • Low Dollys x 20
  • Plank Shoulder Touch x 20

Mosey back to the flag.

  • Mountain Climbers x 20 SAC Style
  • 10 Surfees OYO (Burpee but on the “up”, act like you are standing up on a surfboard)

Done! but wait, WiFi called YHC out that we had a couple more minutes.

  • Flutters x 25!

Now done!



  • Thanks to the PAX for letting me try something new. SAC Style is Legit.
  • AMRAP 500 Sucks, but oh how I love thee!
  • Prayers for Donut’s Dad, Tebow, and all the Dads that just took daughters to college!!



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