- QIC: Lil’ E
- Pax: Cake Boss, Deacon, Beast, C-Span, Package, Funhouse, Mr. Clean, Menthol, Trucker, Beacon, Hard Drive, Freebird, Sparkplug, Senator Tressel, Pebbles, MacGyver, Green Wave, Twister, White Lightning, One-Niner, High Life, Repeat, Cash, Chicken Wing, Maytag (FNG), Gridlock (FNG), missing one more.
- Posted In: Laces In, Laces Out, The Fort
28 PAX got stronger at another edition of Laces In/Laces Out. The Laces Out crew ventured out onto the streets of Fort Mill, while the Laces In crew stayed put at WEP. Good job by all today as everyone pushed themselves hard.
The Thang
COP – SSH X 30, IW X 25, Windmills X 20, Mountain Climbers X 15, Peter Parkers X 15
Mosey to tree line
Karoke Left
Karoke Right
High Knees
Butt Kickers
Sprints X3
Mosey to Hill
Merkins X 10
Squats X 20
LBCs X 30
Sprint to top of hill and jog back down
Diamond Merkins X 10
Sumo Squats X 20
Hello Dollies X 30
Sprint to top of hill and jog back down
Wide Arm Merkins X 10
Alternating Lunges X 20
Rosalitas X 30
Sprint to top of hill and jog back down
Stagger Arm Merkins Right X 10
Slow Squats X 20
Freddy Mercury X 30
Sprint to top of hill and jog back down
Stagger Arm Merkins Left X 10
Slow Sumo Squats X 20
Scissors X 30
Sprint to top of hill and jog back down
Burpees X 10
Sprint to top of hill and jog back down
COP – SSH, IW, Grave digger R/L, LBCs, Freddy Mercury
Back to COT
Announcements
F3 Dads starting 6/7 and continuing each Saturday in June
Children’s Home SPARK Event on 6/14 at WEP.
Brew Dash 6K at the Whitewater center. This is in June, I believe.
Spartan Beast – October, Winnsboro SC
Fall Mud Run
Be on the lookout for a Monday running workout/group