10 of the Fort’s finest descended upon Varsity for Day 3 of the Longshanks East Fort Mill Q tour.  Despite never actually posting at Varsity, a spot was given.  Was informed it was plyometrics.  Goal was to not disappoint, so YHC got creative.  Due to the use of YHC’s truck as part of the workout, a more formal disclaimer was given (more on that later). Off we go.

The Thang

Mosey over to one side of the parking lot for some dynamic stretching that involved hamstring stretch, butt kicks, quad stretch, High knees, karoake, and varoius levels of skipping. Mosey back over to the cars for the 6 stations of pain. 2 people at each station. only rest was the time it took to get to the next station about 20 feet away.

1 minute of Box jumps into the tailgate of my truck (reason for longer disclaimer)

1 minute of quick feet up and back on a parking space line

1 minute of burpees (cuz why not do more burpees.  Tour staple.  Like the song a band plays at every concert)

1 minute of kettlebell swings 25 or 35 pounds

1 minute of forward and backwards ski jumps along parking space line

1 minute of merkins (regular, clap, or plyo or combination of all 3)

Rinse and Repeat this for 4 rounds total with a 10 count between each round.

Finished with 3 100 yards (approximately) sprints

COT and BOM

Announcements -August 8th – Gladiator Games, Pancakeaterria, Golf tourney. F3 Dads and Panthers stadium on Saturday

Prayers – Whitesnakes 2.0 – thanks to Ringer for leading us in Prayer

Moleskin

* Thanks to Dark Helmet and Pebbles for letting me lead this AO on this hot sweaty morning.  Hope it was hard enough for you.  Both made 2 out of the 3 Tour Stops the last 3 days.

* Glad YHC gave a thorough disclaimer as both Dark Helmet and Heisman whacked their shins on the tailgate.  Didn’t stop either one from pushing through.  Great work out there.

* One-niner, Ringer, and Pebbles are lightning fast.  Must be something in the water over in Indian Land.  Also, all 3 ran down and did some pull-up/bar work while the rest of us chatted after COT.  Extra credit makes you a HIM

* Great having Spitz and his 2.0 Sweeper out today.  Both pushing hard and both made 2 out of the 3 Tour Stops this week.  Not much mumblechatter from Spitz today, but always love when he posts.  Guess he didn’t feel like talking to his son this morning (or his son didn’t want to talk to him).  And Airborne was too busy killing this workout to talk either.

* was partnered with Skate-or-die.  Great push out there today. Thanks for keeping me going as well.

*  Great work by all that showed up.  way to avoid the fartsack and take the DRP.  Till my next Q, rest up and be ready.