4 strong Pax not going to #F3P200 this weekend started Friday off right at #TheSwamp.   YHC was in virgin post territory so some early morning recon was necessary.  Local law enforcement was curious why YHC was creeping along staring at low retaining walls and traffic circles.  Nothing to see here – move along.  Let’s get to it.

The Thang:

#Disclaimer

Quick warmup COP:  IW, Windmills, Low Slow Squats, Mountain Climbers

Quick dynamic warmup:  High Knees, Butt Kickers, Side Shuffles, Kareokees, Skips

Little Baby Jog to the first traffic circle.  Partner up.

Partner 1:  Sprint around traffic circle

Partner 2:  Perfect Merkin (going for quality not quantity – all the way down/all the way up)

Flap Jack.  Repeato.  Repeato a third time.

LBJ to the water fountain for Step Ups x 20 and Derkins x 10.  Repeato.  Repeato one more time.

Move to end of parking lot.  Max out on perfect merkins then sprint around the water fountain.  Max out again/sprint again.  Max out one more time/sprint one more time.

LBJ to shop sidewalk.  Bear Crawl to cross-walk and sprint back.  Repeato.  Repeato one more time.

LBJ to front of Target.  Sprint past three large red balls turn around and recovery walk to one.  Do this 5 times and then recovery walk the entire distance.  Repeato 5 times.  Recovery walk.  Repeato 5 times one more time (huh?).  YHC: “Has a Q spilled merlot before?”  No sympathy from pax.

LBJ back to water fountain area.  Flat Jacobs ladder.  Down from 5 burpees on one end – sprint to other end. 4 – sprint.  3 – sprint.  2 – sprint.  1 – sprint.  Flutter kicks while you wait for the Q. 

Grab some wall near the fountain for peoples chair.  Repeato.  Repeato one more time.

LBJ back to traffic circle. Max out on the perfect merkin then sprint around the traffic circle.  Repeato.  Repeato one more time.

COT

Moleskin: 

Small group of STRONG men.  The O2 debt was high and it challenged each pax memeber to keep the perfect merkin form.  It got harder and harder yet the pax pushed themselves to the limit.  Try it sometime to see how many you can truely do.  Zima kept the mubble chatter up as he was glad to get out in the gloom and move around a little.  We tried to satisfy that need.  We had our fellow Fort Mill brothers running the P200 and our M’s running the P70 in our thoughts and prayers.  We shared our baby 2.0 stories.  It was a great way to start out a Friday.  It is a great AO and YHC was honored to lead such a great group of men. Aye!