19 PAX came to Rock Hill on this gorgeous Saturday morning and left filled with pride and accomplishment.

The PAX also named this AO “The PATRIOT”, a reference to the movie being filmed in Rock Hill, but also the fact that on this Memorial Day weekend the PAX of Rock Hill AO will remember their fallen brothers and sisters, who give us the freedom to have Fitness, Fellowship and Faith each day of our lives. The true PATRIOTS of our nation honored with an AO! AYE!!

Peach on the Q, his virgin Q, and it was very impressive!

Mosey

25 – Moroccan Night Club

15 – Wind Mills

25 – Mick Jaggers

15 – Hopping Lunges

20 – Imperial Walkers

10 – Diamond Push-ups

10 – Knuckle Push-ups

10 – Hello Dolly

10 – Freddie Mercury

Mosey

10 – Wide Arm Push-ups

10 – Standard Merkins

10 – Flutter Kicks

10 – LBCs

20 – Slow Squats

Mosey

5-4-3-2-1 Burpee Ladder with short sprints between

Cake Boss on the Q:

CB discussed the 3 F’s and the 1^st and 2^nd F’s have been in full swing during Rock Hill’s first 3 weeks, however the 3^rd F is the “dynamite” of F3. It’s what makes this whole thing explode into multiple workouts and 2^nd F events.

CB went on to introduce Maximus and his adoption of his daughter. Before going to China, she did not have access to Maximus, did not really know him other than pictures and Skype. Maximus and his M knew their daughter and are willing to do anything for her. After going to China and bringing their daughter home, she now has direct access to Maximus and is his daughter….not adopted daughter, HIS DAUGHTER! She has all rights and LOVE of Maximus and his M as any of their kids.

This is true of God our father and us as adopted children in his family. As believers we have direct access to God and rights to his riches and blessings and we can never lose that, unless we turn our backs on him. He will always be there for us, like Maximus to his daughter.

AYE!!!

Mosey to Parking Lot:

CB explains the counting and why it’s important.

Side Straddle turn and sprint

Side Straddle turn and sprint

Line up in groups of 4

First group lunge walk, then sprint

Pax Squats, next group follows

Plank at end.

Mosey to grass

SSHx20

MerkinsX10

Mosey to Playground

Groups 1&2 Step upsx20

Groups 3&4 SwingAbs

Flap Jack

Plank series

Mtn ClimberX15

Jekyll on Q:

Mosey to Field

Rock throws army crawl length of field.

Partner up with medicine ball (rock).

20 left 20 rt

20 under 20 over.

Tunnel of love. X2.

Jump relay to end of field.

Squat jacks.

30 earned bomb jacks.