Date update for Millstone – now projected to start on Saturday, Aug 24.

Minnow Pond details

• Plan to stretch as much as you can prior to the beginning of the work out given the mileage
• Plan on a minimum of 3 miles with boot camp baked into work out
• 10 counts are not expected, you’re expected to push yourself and be moving
• Idea would be .25-1 mile run, stop for boot camp, go again
• Pretty much it…

Millstone details

• Idea being more 2nd F with 1st F baked in
• Going to be IR friendly
• Stretching, light running / walking, core, modified boot camp exercises
• Focus on what IR pains and aches and do the opposite
• New PAX that may be older (neighbors, fathers or father-in-laws, etc.), this may be a good intro given the 2nd F component
• This is not meant for existing older PAX (unless EH’ing new guys)!!!
• Workout will vary based on IR as not looking to get hurt more

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More details to come, but putting this out there for what’s coming to the Fort in early August.  Two different AOs so see below for both….

Name: Minnow Pond

Workout: Running with a mix of boot camp (high intensity)

Day / Time: Thursday’s, 5:15-6:00 am (first workout expected on August 1)

Site Q: Shady

Location: Gravel parking lot off 160 by downtown Fort Mill by the Flags (i.e. Veteran’s Park, 106 N White St, Fort Mill, SC 29715 )

Basics / Purpose: Accelerate running and basic boot camp, goal is ~3 miles min, non-stop

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Name: Millstone

Who: Guys on IR

Workout: Core, stretching, low intensity exercises

Day / Time: Saturday’s, 6:30-7:30 am (first workout expected on August 24)

Site Q: TBD

Location: Gravel parking lot off 160 by downtown Fort Mill by the Flags (i.e. Veteran’s Park, 106 N White St, Fort Mill, SC 29715 )

Basics / Purpose: Low intensity workouts aimed towards PAX on IR or entering the 4th quarter of life, trying to keep the 1st and 2nd F going for these PAX