The Panda Express (JRR Tolkien) showed up at The Coop looking for some Chicken for his new Stir Fry Recipe. The Mongolian Midget was disappointed to learn that there weren’t any chickens at this Coop, just 18 of The Fort’s finest. Disclaimer given and off we go.

The Thang

Mosey lap around the parking lot with high knees, butt kicks, and toy soldiers.
Circle up on the Band Lot for some COP:

20 x SSH
20 x Mountain Climbers
Plankarama
10 x Peter Parkers
10 x IW
15 x Moroccan Night Clubs

Line up on the Goal Line for a Merkinside. 5 Merkins then run to the 25 yard line and do 5 more Merkins. Run back to the goal line and do 5 Merkins. Run to the 50 yard line do 5 merkins. Run back to the goal line and do 5 Merkins. Run to the opposite 25 yard line do 5 merkins. run back to the goal line and do 5 merkins. Run to the opposite goal line and do 5 merkins. run to the starting goal line and do 5 merkins and then plank when finished.
Rinse and repeat with 5 Carolina Dry Docks instead of Merkins.

Mosey to the front of the ROTC building for some Dora 123. Partner 1 does the exercise while partner 2 runs the bus loop.
100 Bombjacks
200 Squats
300 LBC’s

Mosey to the backside of the ROTC building for Dead Hangs and People’s Chair. Hang as long as possible then tap someone out of the wall sit.

Mosey back to the flag for 1 minute of Burpees

COT and BOM

Announcements – Burpees Challenge for CAH start tomorrow (link in Newsletter), Bowling for Gringos still needs teams (newsletter as well), Tolkein spoke about Speed for Need – Links here:
http://f3nation.com/2017/05/25/preblast-speedforneed-inaugural-race-american-4miler-7417/
http://f3nation.com/2017/05/12/speedforneed/

Prayers – Truckers M and their family with the loss of Mother-in-Law yesterday

Moleskin
1. Thanks SugarBug for having me fill in for Jiffy today. Always love coming out to lead at this AO as there are so many options of things to do between the Band Field, ROTC bars, hill between Nafo and Sugar Creek. So many things one can do while there.

2. Thanks Tolkien (aka the Panda Express) for making it out to The Coop today and sharing more about SpeedforNeed. I know our brothers in The Fort will do our best to support this in any way possible.

3. Make sure you are getting the weekly newsletter. A lot of amazing things going on in our Region and Rock Hill.

4. My challenge to you – If you have not posted to another region, my challenge is to get out of your comfort zone and go post somewhere else. I know we do a lot of awesome things here in The Fort, but other regions are doing those great things as well. And some do things a little bit differently. Can always pick up some new workout ideas by posting to a different region.

Shanks out!!