Gliding Into the Weekend

23 men converged on the Chik-fi-la on a cool SC morning for a smooth start to the Memorial Day Weekend. Here is what they did:

The Thang::

Easy jog to the Lowes contractor canopy for COP:

SSH x 25, windmill x 15, merkin x 10/hold/mountain cliimber x 10/hold for 6", squat x 20, IW x 20, diamond merk x 10/hold/stagger merkin L/R hold fofr 6", LBC x 20

Mosey to road in front of Lowes, break into 4 goups:

Each group does the following along the hedge line (approx 60 yds). Short recovery in between reps

Karoake down and back

Power skip down and back

50% sprint down and back

75% sprint down and back

Bear crawl/crab walk down, jog back

10 burpees OYO

Mosey to hand rail in front of plaza, back to four groups:

Station 1: 10 donkey kicks

Station 2: Arm walk along rail left

Station 3: Arm walk along rail right

Station 4: 10 bomb jacks

Lunge walk in between each station in a figure 8 (thanks. Longshanks!) , each group does 3 circuits of each side.

Mosey to grassy patch for ab lab:

Hello Dolly x 20, LBC x 20, Freddie Merc x 20, Russian Twist x 20, Boat and Canoe x 5

COT

I remarked at the start of the workout that I was happy to see 23 guys show up to Slow Burn. Hard Drive's tweet yesterday, announcing my Q, was met with just 1 favorite - my own. The Pax were greeted with cool temps and a light breeze this morning which felt great, and we had a fine group out there. The growth of F3 in the Fort Mill area has been awesome to see, and the number of 50+ year olds posting at workouts also continutes to grow (we had 4 today). Way to go men - it's just a number anyway. F3 brings out your best and it's a privilege to be a member and lead this group.

Announcements: Children's Attn Home bike ride tomorrow, 4pm. F3 Winsborro (clown cars leaving Ft MIll, check twitter), Memorial Day Murph workout at NAFO (6:45a) following the normal Monday workouts. Hog/Coyote June 20 and Pusher Qing at Alcatraz tomorrow

Prayers/praises: Sucessful round of chemo for Pax member's wife. Tumors shrinking!