24 Pax returned for a Week 2 beatdown beginning with Posh, who demonstrated his enjoyment of his new nickname with a serious smackdown to start the workout. It was a great week to see some 2.0s join the workout and Rock Hill continues to grow via the Starfish model.

The Thang:

Mosey to soccer field – Posh in the lead

COP

•Merkins

•SSHs (couple of different times)

•Mountain Climbers

•Carolina Dry Docks

•Squats

•Moroccan Night Clubs – a crowd pleaser

•Jumping Lunges

Mosey to change of scenery – Pusher in the lead

Audible

•Step Ups x 25

•Dips x 25

•Rinse and Repeat 3 times

Mosey to another change of scenery

Lunge walk/bear crawl the length of the field

Rinse and Repeat then partner up

Partner 1 sprints length of field while partner 2 does merkins – team goal of 75

Partner 1 sprints length of field while partner 2 does bomb jacks – team goal of 100

Handoff to DD

Six mins o Mary – Freddie Mercury x15, Makhtar NDaye x15, dollies x15, high sow flutter X 10, gravedigger R/L x10

Mosey to parking lot

Bear crawl to first tree, sprint to next tree…continue across parking lot alternating bear crawls and sprints.

Mosey to wall near softball field

Jump ups x10 + derkins x20 (rinse and repeat)

Run hard back to opening field.

COP – slow sumo squat x25, slow merlin x1

Run home

Moleskin:

Rock Hill continues to grow and we asked each member of the Pax to step up the emotional headlocking (EHing). Send names and email addresses to thefortf3@gmail.com.Look forward to seeing everyone next Saturday for a triple your money back guaranteed beatdown by CSPAN and Menthol.