Twitter Pinky Promise

3 men raised their middle finger to #Cantore to post at #TheMainThang. We’re still looking for @Zoila and @Houdini who made #PinkyPromises via twitter last night to post with us.

The Thang:

Mosey to the Poinsett Hotel garage

Warmup
SSH x20
IW x20
Merkins x10
Squats x10

Burpee builder escalator:
Run up 2 ramps, Merkins x10
Run up ramps, Merkins x10, Donkey kicks x15
Run up ramps, merkins x10, Donkey kicks x15, squat jumps x20
Run up ramps, 10 burpees at top
Mosey back down using the stairwell
Core work (all slow count cadence)
LBC’s
Plank Shoulder Touches
Freddy Mercury

Repeat the burpee builder, using the stairwell and adding 5 reps to each exercise
Run up steps, Merkins x15
Run up steps, Merkins x15, Donkey kicks x20
Run up steps, merkins x15, Donkey kicks x20, squat jumps x25
Run up steps, 15 burpees at top

Mosey back down the stairs. At this point @SanDiago informs us he needs to go #NatureBoy and he’d join us later.

We moseyed to the Wyche Pavilion behind the Peace Center
Several rounds of Peoples chair and dragon flags
@SanDiago rejoined us and we finished the workout with a 5 min COP:
10 merkins
10 lbc’s
10 lunges
repeating amrap cycle

COT / BOM

Naked Moleskin:
– Thanks to @Latka and @SanDiago for joining me this morning.
– Fueling up with chips and Dos Equis proved to be problematic as YHC struggled to keep pace
– Thanks to Greenville City Works for getting the snow plows out to take care of the 1″ buildup on our downtown streets #TaxPayerDollarsAtWork

Prayer Requests

– @Sherpa continues to Q F3 workouts in Nepal. Pray for him and the work he’s doing.

Announcements

– Sign up for the mudrun

See ya in the gloom…..

Iceman