15 PAX got after it today with perfect conditions in Old Towne.  YHC almost had another #falsestart as his clown car partner had to see a man about a horse en route.  We arrived with 60 seconds to spare.  Handshakes or fistbumps all around… (I never get them right)  Follow me… Wait- we got Norfolk Southern’ed.  Now, follow me…

Fast 1/2 mile mosey to the garage paying respect to all intersections with 5 merkins leading to it.

The Zipper:

Stairwell to opposite stairwell across all floors going up and back down.  Stop in the middle of each floor for called exercise

Burpee x5

Bombjacks x5

Jump squats x10

SSH, Hello Dollies, CDD, LBCs interspersed between sets

PPLs Chair/BTTW series

Ramp 1: Lunge walk

Ramp 2: Bear Crawl

Ramp 3: backward lunge walk

Ramp 4: backward bear crawl

AYG: Home

Arrived 3 minutes early so added in 15 burpees… and then Norfolk Southern sang to us.  Deja Vu.

NMM:

T Claps to all men who get out of bed each morning with purpose.  Our 15 men got a healthy dose of 1st and 2nd F.  With Padre taking us out- 3rd F was present too.

Banged out 3 miles today with plenty of lung and strength work.  Old Towne is up there for me as a favorite AO- including but not limited to seeing how much Rock Hill is flourishing with great men.  Keep the work up so you can get those 2 guys you know who need it in this.

Big ups to CSPAN for giving one of my Q’s the HC this morning.  Our Nantan is spread thin so seeing him at a workout, esp my Q, is an honor.  Grateful to each of you for joining me in the Gloom today.  Now go be better!

Multiple races- check weekly news letter.

CSAUP 6/20: Hog and Coyote: 12.5 miles across 5 AOs

L&R

Jekyll