9 men greeted YHC on this swampy June morning to focus on form and occasionally slowing it down for the Block Party Slow Jam. In an effort to speed through the pain with an eye on the finish line, we can be found guilty of sacrificing form and focus. Not so fast!!!

The Thang:
1/2 lap around W.E.P
SSH, Squat, Merkin, Mr. Jack Webb

Back to the path for the Drill Bit portion:
At each post, 20 Russian Twists, 10 Jump Squats, 10 Mountain Climbers

Partner up for the wheel barrow mosey to the playground
15 Slow Carolina Dry Docks
10 Pull Ups
20 Dips
10 Pull Ups
20 Dips
12 Slow Carolina Dry Docks (put your head in the mulch)

Ab Lab: Super Belly/Para Trooper Holds, Oblique V-Ups, Low Slow Flutter

Mosey to the nicer of the 2 hills for an abbreviated Jacobs Ladder (5 to 1):
Bear Crawl 1/2 way up with 5 Seal Jacks
Jog Down
Repeat in descending order to 1 Seal Jack

Line up for Lunge Twists to the tree and Gator Merkin to the next one (personal favorite)

Final Circle
Heels to the Heaven
SSH

COT:
Hard Drive starting the “slow burn” this Friday (6/27) prior to Game Plan
Colts & Mustangs lunching 7/17 at Springfield
Rock Hill/Patriot Convergence 7/26 (Still have Alcatraz, but no W.E.P.)

Prayers:
Colombia Mission Team leaving from Forest Hill Church (includes 2.0 of Funhouse – Offspring)
Prayers for improved communication amidst changing family dynamics.
Prayers for Maximus family as they take Olivia to Duke Children’s Hospital for a full day of appointments and evaluations.
Another adoption in the community so prayers for the process and paperwork in a “timely” manner.
CSPAN’s daughter for pre-op and surgery in the coming days.

PSA – As we are all leaders in our family and community, here is the link to the Sunday message at Forest Hill Church that touched on the way in which fathers can lead and instill wisdom in those they interact with; especially their kids.
http://www.foresthill.org/watch-and-listen/weekend-message/the-art-of-wisdom/family-life.html

Golden Corral had a large group this soggy Tuesday morning compared to the Block Party at W.E.P.  I walked out the door at 0455 to be greeted by a pretty strong rain only to have it turn to a few drops by 0515.  So when I embarked on W.E.P. to see CSPAN as the only other member of the PAX this AM, it had me even more amped to beat the rain.

The Thang:
3/4 lap around W.E.P.
SSH x 40
Dead Lift x 20
Squat x 25
Moroccan Night Club x 25
Drill Bits with 10 Jump Squats, 20 Merkins, 30 Hello Dolley’s at each
Bear Crawl from park sign to first tree (20yds)
Reverse Lunge Back to sign
Bear Crawl back to first tree (20yds)
Side Lunch Back to Sign
Jack Webb 1×4 for a total of 10×40
X’s & O’s x 15
Slow Freddy’s x 15
V-Up x 12
Slow Russian Twist x 20
Mak Tar Jah x 20
Super Belly x 20 then pull the cord and hold it for a 15 count
SSH x 20

COT:
It was my honor to lead a Marine in an early morning workout. Had I not been Q’ing this morning, I might’ve sad-clowned or even fart-sacked. God had other plans. Keep the PAX in prayers, especially those going through challenging times and life transitions. They may not always speak them but they’re there.

See you next time.
Maximus

12 pax posted at Block Party to expand their lungs and stretch their legs on a pain-filled dash around downtown Fort Mill.

The Thang

Short jog to center of WEP

Warm up routine across park toward Springs buildings — lunge walk, backward lunge walk, walking Imperial walker, karaoke left, karaoke right, squats

Run along 160 to parking lot between Springs buildings —  plank sequence, 15x burpees OYO, Freddie Mercurys

Run to flags at Memorial Park – Sumo squats, Pledge of Allegiance (thanks, CSPAN!)

Run to Confederate Park downtown — People’s chair, 10x wall donkey kicks (rinse and repeat), 15x Hello Dolly

Run to Main Street — curb step ups, backward curb step ups, 10x staggered curb merkins (R/L)

Run to church parking lot on Tom Hall — 10x CCDs, 10x Jumping lunge, 25x Flutter

Run to church steps — Partner up for Sweet Baby Jesus

Run to parking lot near police station — 10x Monkey Humpers (aka The Miley)

Run to playground at Memorial Park — 15x Parker Peters, bear crawl sequence over hills and around playground interspersed w/lunge walk

Run home and follow RB’s lead of burpees OYO until all pax return

COT

Moleskin

The theme today was “No excuses.”  While sitting in the chiropractor’s office late Mon talking through my fitness activity of recent weeks I became disgusted at the long list of excuses — bad weather, work travel, late nights of work, family conflicts, family travel, nagging leg injury, unending sinus issues.  Pathetic!  The cure was locked in already — the chance to Q at Block Party.  Though the Excuse Monster was roaring in my ear at the point my alarm sounded, the opportunity to lead the pax today rallied me.

We sucked in plenty of gloom today and turned up the sweat!  Great job by all — keeping the pace, staying on the move, chattering away the pain and swampy weather.  Better than ground work in the mud at WEP after Monday’s rain!

Don’t forget the cereal challenge — more fiber, less burpees!