YHC stood in for CSPAN this a.m. as he is still out on injured reserve.  In his absence, I decided to introduce Sally to the Rock Hill fellas this crisp February morning…and, of course, there were burpees.  The Thang…

Warm-up

• 20 Windmills
• 25 SSH
• 10 Merkins
• 20 Long slow squats
• 20 Moroccan Nightclubs
• Jog around the grounds to get the flow going

Here come’s Sally…

• Sally – push-up variety
• Technical difficulties in the replay so we took another lap while YHC figured it out…
• Sally – squat variety

Mosey to top of the “hill” at PHOP – bear crawl down the hill and then to the flat land (approx. 50 yards) and then sprint to parking lot.

Partner time (one partner does the exercise, the other takes a lap, cumulative numbers)

• 50 burpees / loop
• 100 jumping lunges / loop
• 200 LBCs / loop
• 50 burpees / loop

Short ab lab(Freddy Mercury, Russian twists, etc.) and some final stretching before COT.

Great group of fit fellas this morning – a true pleasure to share the gloom with them!  Announcements included Mud Run and Spartan Race info and prayers/praises for our injured PAX.  Padre took us out with some wonderful and heartfelt words as always.