It’s always good to lead a slow burn. It’s also great knowing that your brother’s are starting P200 the same day. It makes us all closer and want to strive to achieve what they are doing. Also a P200 runner showed up before he headed to columbia the One and Only Apache! We were all stunned and excited to have this brother of the gloom with us.

Warm-Up
Left over right stretches
Right over left stretches
Cherry Pickers
Wind Mills

The cups were out in full force, but this time they were used as markers for 10 different sections of the parking lot. However…..

In honor of P200 we needed to get at least a mile in before we started this slow burn. We took off and went all the way down to Mount Gallant.

Took some curb and performed some calf raise’s

Back to the main Parking Lot of Petra

The Thang
What started off in my mind as a good slow burn quickly turned south… :

In honor of P200 you do 20 of an exercise at each cup to start it off.

Bear Crawl to Each Cup
Perform 20 Carolina Dry Docks

Thus Brought the pain which apparently it was arm week in Rock Hill, as we had many, “I thought this was a slow burn”.

OMAHA
We didn’t like what I had next, so I switched it up.

Return trip:
Lunge walk to each cup
20 squats

Spin around
Alligator crawl to 4 different cups
50 LBCs

Then 50% run to end of the line.

Back down cup alley with some sprint

Reverse with some Karaoke for 2 rounds

Then bring it back into COT

Moleskin
P200 is today, prayers were sent to each man that was on a team. It was also encouragement to see more people from Rock Hill join next year!

Bill Nye and Water Boy are killing it out there week in and week out. It is amazing to see how quickly they have become lynchpins to what F3 is about!

Prayers
Injured Pax
Men competing in the 200 for safety and rest.

Lead by example or be lead into a place that you need not be. We are in a broken world and the enemy is attacking our families through a variety of things. Consult the word, lean in on the Lord, and lean in on each other!

The Riddler