6 PAX and a FNG gathered around the flagpole for the Pledge of Allegiance. Disclaimer was mumbled by the nonprofessional.

WARMUP: SSH and Windmills. Mosey to the Town Square

THE THANG: Shamelessly stolen from Grout with some slight modifications.

Round 1
5 Burpees
10 Big Boys
15 Carolina Dry Docks
20 Lunges
25 American Hammers
30 Shoulder Taps
35 Monkee Humpers
40 Flutters
45 Mountain Climbers
50 Squats
Run a Hill leg, North to 160 or South to Patterson, 5 squats then return to Town Sqare for Round 2.

Round 2.
Same as Round 1 but exclude the 50 squats. After the 45 Mountain Climbers are completed, run a Flat leg, East or West on Academy, 5 Merkins, then return to Town Sqare for Round 3.

Round 3, same as Round 1, exclude the 40 Flutters, then run a Hill leg, 5 squats, return to Town Square for Round 4.

Continue working down the ladder to Round 10 with only 5 burpees between each running leg. I finished 5 rounds.

There were a lot of excercises between each run, and the PAX were strongly encouraged to transition quickly between each excercise so we could get our mandatory miles completed.

ANNOUNCEMENTS: Gekko speaking at Hanging with Stang today. Sign up for yardwork at the Fort Mill Care Center. Read your newsletter.

COT: FNG, Gavin, was Eh’d by Stang. Gavin is college student on summer break, and is visiting from OK. Get to know this guy while he is here. He recently completed his diver certification and his F3 name quickly was The Bends. Google it.

Blessed for the opportunity to led at Minnow Pond. Thank you Jeckle for the opportunity. I kicked a dent in this high mileage AO average pace today. It was a bootcamp with running. Should have climbed the ladder to get more distance. I got 3 miles and a complete body workout. I’m not a professional.