YHC was missing his lunatic fringe #BlackDiamondF3, so he made every intention of wearing the PAX out, without too much running.

High quality rendition of disclaimer…#redpill…go at your own risk…I am not a road guard.

22 of The Forts finest enjoyed a high quality sprint on a beautiful SC morning on our way to Veterans Park in downtown Ft. Mill. MacGyver caught me past the Springs Building to remind me it is unfair for me to sprint off like that.

Back Draft led us in a group performance of The Pledge of Allegiance.

Nice and Slow cadence warmup: SSH, Imperial Walker, Squats, and onto a “wonderful” (insert sarcasm voice there) plank series to include: Mountain Climbers, Peter Parkers, Parker Peters, Carolina Dry Dock, and maybe a few others that I forgot. But the Dry Docks might have been repeato a few too many times.

Sprint to Local Dish parking lot:

Nice and slow cadence ABLAB with back routine + you guessed it…more Carolina Dry Docks.

Sprint to Local Dish wall:

Peoples chair with arm out variations, with squats and calf raises.

Sprint back to Veterans Park:

More planks, more Dry Docks, more ABLAB, and even more back work.

Sprint to Bank Lot:

Pebbles, Twister, and a few others in an effort to get away from Dry Docks tossed out a few “that’s what she said” so I converted to burpees. Seemed to quiet the group down, more Dry Docks.

Sprint back to COT:

D-Line of Crab Cakes, Bird Cage, & Anchorman seemed to love this workout.

More “bonus” Dry Docks and then Ball of Man.

Moleskin:

Great fun this morning, and I always appreciate the opportunity to lead. Keep your mind clear. Sometimes the hardest Qs are the ones who keep it simple…#KISS…or do 200 Dry Docks in 45 minutes…made my own shoulders sore. Outstanding Mumble Chatter today…

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Over & Out