Another beautiful morning in the Gloom. Prior to 5:15 I was able to get a solid 3+ in a pre-run all around town.

At 5:15 it was go time. We took off for main street stopping at the Amor Artis parking lot for a brief warmup.

15 SSH
15 MNC
15 Seal Jacks
10 Windmills
5 Burpees (because I can’t help myself)

Then began the workout.

Tabata series. 30 seconds on 10 seconds rest 5 rounds.

1 Merkin for 1 rep of the following exercises.
Shoulder Taps
Rows
Plank Jacks
Peter Parker
Hr Merkins.

As you progress within 30 seconds you up the reps. Starting at 1:1 then 2:2, 3:3, etc….

After we finished here we ran to Ft. Mill Animal Hospital parking lot.

Similar routine but with 1 Squat to 2 reps of the following exercises:
Sumo Squats
Right Leg Lunge
Left Leg Lunge
Calf Raises
Jump Squats

After this we ran all the way to the parking lot behind the First Baptist Church

Similar routine but 1 BBS to 4 reps of the following exercises

LBCs
Flutters
Hello Dolly’s
Hammers
Toe Touches

This went over so well we did the whole circuit again same route, reps and enthusiasm. We were also able to run into some of our friends from Minnow Pond and got back to COT just in the nick of time.

The workout was great this morning but the mumblechatter was awesome! Glad to report we solved all of the worlds problems and we all have embraced our inner “old man”.

Honored to lead! Until Next Time!