I had the privilege of Qing at PHOP this morning alongside the great men of the Rock Hill F3. I also had the privilege of getting to the AO 1 min late due to some bad chicken and Pad Thai!….. The Gamecock fans had plenty to do for that 1 minute since they bet 50 burpies that Carolina would win……

Once the loyal fans got done with their payment we took off on a Mosey into the Norwood Ridge Mountains.

First stop was the clubhouse for some back and forth. 25 squats – lunge across parking lot – 25 merkins – lunge back. Rinse and repeat with 20, 15, 25

Mosey over the rock wall for wall sit – merkin relay. Pax do wall sit, first pax does 15 merkins and moves down to the end. Next pax goes until we have reached the end of the wall. Indian wall sit?

Mosey to the bottom of the mountain and then mosey straight up the mountain. 50 Low……slow…..squats and 20 Imperial walkers

Mosey back down the mountain and stopped at the bottom for 50 slow count merkins.

Mosey back to COT for 100 SSH varying speeds and more merkins with some planks to finish off the workout.