19 PAX gathered in the gloom for a Laces In / Out beat down.  The Laces Out crowd attacked the streets of Fort Mill. while the Laces In ventured off and found a new park to drop some sweat on.

The Thang:

Jog to the Springs Building for COP:  SSH x 20 – IW x 20 – Mtn. Climber x 15 – Slow Squat x 15 – Peter Parker x 20 – CDD x 15 – Monkey Humpers x 15

Jog to the Steps of Millstone Park – Calf Raises Left, Right, and Both x 20

Jog to Millstone Park:  Irkins and Derkins around the mounds x 15, x 10,  x5

Jog back to the Steps – Calf Raises Left, Right, and Both x 20

Jog to Springs Lot – People’s Chair / CDD – 1 minute each x 2

Handoff to Decibel to punish our Abs:

Jog to Playground at WEP:

Hanging Knee Lifts / LBC 15 & 20 x 2

Alternate Left and Right Plank

Heel Touches x 20

Windshield Wipers x 15

X’s and O’s x 15

Freddie Mercury x 20

COT

It is refreshing to be a part of a group of men that push each other physically, mentally, and spiritually each day.  As I look and think about the PAX, it is amazing to think of the difference that we are making in each other’s live’s and our community.  Thank You!

Announcements:

* Rock Hill Launch – 5/2

* No workout at Walter Elisha this Saturday, 5/3.  Rock Hill and Alcatraz are open for business.

* F3 Dads – starting 6/7 and continuing each Saturday in June.