The three H’s were in full effect this morning at #F3OldTown Rock Hill. Heat, Humidity and Hurt. However, 16 #HIM including 1 FNG rolled out the fartsack and took their #DRP for a return of the Popeye Stair Master. After the disclaimer to the FNG we were off.

THE THANG:

Warm up:

• Mosey to the parking deck across the road from RHPD. (YHC planned to stay out of the #HotBox on purpose today)
• 10 IW (IC)
• 10 Hill Billy Walker (IC)
• 10 MNC (IC)
• 10 WM (IC)
• 10 SSH (IC)
• Run Down the ramp
• NUR up the ramp
• Run Down the ramp
• NUR up the ramp

MOSEY to City Hall amphitheater

Partner Up

• Round 1 – Partner 1 Ran the stairs of the Amphitheater while Partner 2 did Merkins
• Round 2 – Partner 1 Ran the stairs skipping a step while Partner 2 did Blast Off Merkins
• Round 3 – Partner 1 Jump Squat the stairs while Partner 2 did Irkins

Mosey to Freedom Temple Steps

• Run Up the stairs every step
• Run Up the stairs double step
• Run Up the stairs triple step
• Jump Squat up the steps
• Rinse and Repeat w/ a Bear Crawl Up and reverse down the steps

Mosey to the original stair master alley.

Partner Up again –

• Partner 1 runs the 6 fights of stairs while Partner 2 did the following
• Merkins
• SSH
• LBC’s

Mosey around to the parking lot next to Milstone Pizzza

• Bear Crawl Merkins
• Lt Dans
• High Knees
• Butt Kickers

Mosey back to the COT – With 5 minutes left on the clock

• Captain Thor’s to 5

DONE!

It’s always a honor to lead a group of #HIM that are in WAY better shape than me.

Popeye OUT!