We are all creatures of habit.  My typical Wednesday morning routine is to roll out of bed at 5:10 and zip down the street to Pantheon which is about mile away. This morning, I got up a little earlier and crossed over I-85 to the Coop.  Awesome location with many workout options.

After a short disclaimer, we moseyed to the basketball court near the elementary school for the following warm-up exercises:

SSH (x25)

Imperial Walkers (x15)

Windmills (x15)

Merkins (x10 with 6″ Hold)

Mountain Climbers (x10)

Plank (with 6″ hold)

Next, we moseyed to the bottom of the hill for Murph practice.

Partner 1 – Run to top of the hill, 10 pull-ups,  and back down the hill

Partner 2 – Merkins until Partner 1 returns

Rinse and Repeat

Next, we moseyed to the front of the school for some cone work, the Accumulator (Thanks for the idea, White Lightning!)

Each cone had an exercise on it.  Complete the exercise, run a lap.  Rinse and Repeat, accumulating each exercise.

Cones in order:

20 Squats, 20 Merkins, 20 Flutter Kicks, 20 Plank Punches, 20 LBCs, 10 America Hammers, 20 Carolina Dry Docks, 10 Burpees, 20 Leg Lunges.

Great job by everyone, especially MacGyver who seem to be ten steps ahead of everyone.

Announcements:

5/29 – Tega Cay 5K

5/30 – Murph at the NAFO High School after normal  workouts

Prayer Requests:

Whittler –  Wife battling RH

So-Crates – Challenges with leadership

Safe travels over the holiday weekend

Graduates and their future

It is always an honor to Q.  I appreciate the opportunity.

Fishsticks

>O….>O…..II..II