Disclaimer

Note-Thank you to Posh for the invite to Q

In honor of Padre we were going to do zero burpees today

Mosey to underground parking lot

Warmup-O-Rama

Plank-O-Rama (Note- first time anyone has appreciated the speed of my mountain climbers- lots of grunting during the chin on the ground portions, got close to 100 here)

Mosey to outdoor Amphitheater at City of Rock Hill Building

THANG (up the stairs, across the top, down the stairs = 1 lap)

10 sets of 10 squats with 10 laps

2 sets of Mucho-Chesto (total of 100 single count Americans) with 2 laps

4 sets of 25 LBC with 4 laps

4 sets of 25 dips with 4 laps

100 calf raises with zero laps

Free #truthnugget about fatherhood of daughters…it gets more complicated as they get older

Mosey and act like we were heading home…psyche…

100 count peoples chair

100 count BTTW (crowd pleaser-)

100 count Superman & Paratrooper series

ABLAB to 100 (mostly flutter)

I am getting #OLD and @F3RockHill is #FIT, not as difficult as I had planned it to be, still #FUN, I think we got in about 2 miles

Great #mumblechatter this morning #HIM

Naked Man:

Prayers for victims of flooding, follow twitter for #gofundme & @darkhelmetF3 is Q of our relief efforts

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Be a better man today than you were yesterday

Always an honor to serve with #HIM

AYE!

CSPAN