10 Forters and 2 Milkshakers in #TheFort COT. Longshanks and YHC split the #TheFort Q. I knew that my weinke would be a bit easier than Longshanks’, because he’s a beast, so I took the first half.

Jog around the parking lot and to the Municipal Lot near the railcar for the warmup.
10x SSH
10x Imperial Walkers
10x Hillbilly Walkers
10x Tempo Squats
10x Tempo Merkins
10x Mountain Climbers
Honeymooner
Downward Dog
10x Peter Parkers

A quick jog to the scent of bacon and we played 4 corners. Improper Pig to Fort Mill Animal Hospital to The Cutting Room to Hobo’s.
Round 1: 10x Monkey Humpers and 10x Carolina Dry Docks (every other stop)
Round 2: 10x Merkins and 10x Big Boy Situps
Round 3: 10x Flutters and 10x Rosalitas

Another jog down Academy Street to Fort Mill Church of God for some partner Dora.
100 Merkins
200 Dry Docks
300 Squats

Longshanks gave us a minute or two to stretch/recover for his beatdown.

We had 2 options: 1)includes burpees or 2)includes burpees The consensus was option 2 (Bounty Hunter tried to convince us Option 1 would be better).
Uggggg
To the Hill for some Burpee Repeats
Bottom of hill for 10x Burpees
Top of the hill for 10x Burpees
Bottom of hill for 9 Burpees
Top of hill for 9 Burpees
All the way down to 1 and 1.

I definitely modified to deconstructed burpees and still Tesh lapped me a couple of times. I’m pretty sure he did an extra 50 Burpees.
We had time for a few sets of Ab exercises: Dying Cockroaches, Gas Pumpers, and Big Boy Situps and then a slow mosey back to COT.

NMM: Work hard and do your best. My F3 brothers are inspirational and push me to work harder. For that I am extremely appreciative. I lift each of you up daily and give thanks for our time together.