It never ceases to amaze how dividing the group accelerates growth with F3.  This week marked the first week where 3 workouts were running on Saturday at The Fort at the same time.  I know, not a big deal for the metro regions; however, we tend to do things a little slower (and often better) than the guys up in Lexus land.

MacGyver took over formally as site lead for Saturday The Fort at WEP.  A great kickoff workout complete with a Cardio kick in the pants – mostly because a few guys went to Muthaship and came back saying everyone up there does cardio, yadie yah, and so we ran a bunch more.  (NOTE – We do not have a 12 story deck anywhere in Fort Mill.   Aside from an off limits water tower, we are left with steep inclines and ungraded hills in the area to improvise.

The Thang:  MacGyver leading with a COP warm up for 10 mins.  Then on to a 3 set 30 minute Cardio blast.  2 Groups, Pilgrim Run in opposite directions.  .6 miles.  Then Drill bits for stations with 5 Burps, 10 Squats, and 20 LBCs.  Complimentary Stairway to heaven climb.  COP for a quick run down before handing off to Santini.

Santini took the lead with a tour de fort mill where the PAX ran Pearls on a string with several COP stops along the way.  Mostly for squats, dips, merkins, wall sits, and some other stuff.  Then followed by the big hill where we sprinted up and down then bear crawl up and down.  Back to WEP.  Seal Team sit ups before mosey to COT.