Slow Mosey from parking lot to field 2

COP – Never stop moving was the name of the game. Keep running in place between exercises with NO 10 Counts

25 Side Straddle Hops

21 Squats

20 Windmills

20 Moroccan Night Clubs

Plank

Slow Wide Merkin

Slow Merkin

Slow Military Merkin

Slow Mosey to parking lot in front of playground

Around the parking lot (around the bases) – 4 Rounds

Round 1:

10 Burpees

40 Mason Twist

30 Merkins

20 Dips

Round 2:

10 Burpees

40 Mason twist

30 Wide Merkins

20 Dips

Round 3:

10 Burpees

40 Mason Twist

20 Military Merkins

20 Dips

Round 4:

10 Burpees

40 Mason Twist

15 Diamond Merkins

20 Dips

Start with a couple 10 counts to catch some O2 (One-niner denied the Pax any!)

Head up the trail in the woods to the top of the hill- 10 donkey kicks, run back down to the parking lot and keep running in a circle until all make it back down – no stopping.

Repeat the hill two more times, up/down, circle at bottom, with 10 bomb jacks, then 10 sumo squats at the top.

Head back in to the park in search of the big rocks for the Rockhopper – no luck finding them so the Q made an audible.

Run back to Field 2 or Field 1 (couldn’t remember, this place is big) and split into two groups and partner up

Group 1, wheelbarrow up the stairs with your partner, walk down and flapjack, bear crawl to start point.

Group 2, partner carry to approximately mid field, flapjack, and partner carry back to start point.

Swap groups so everyone wheelbarrows up the stairs and carries a partner.

Short plank/CDD x 10/6″ sequence

Slow (the only way to do them) LBC’s x 20

Gravedigger L and R, 10 each side.

Run back to the park (attempt at an Indian Run fell apart due to lost Q)

COT

It was a beautiful morning at an absolutely gorgeous location for F3.   T-claps to One-niner for a confident and strong first Q on limited sleep.  He’s a new dad  and sent YHC and email at 4:12 am this morning – enjoy your nap today, young man.  YHC had to make a couple audibles this morning due to time constraints and getting a little lost in the park – this place is huge!

We had four FNG’s this morning – awesome!  There was a lot of cardio today and they all toughed it out and finished.  Well done, men.   Welcome Catfish, Clark Kent, Fusion and Oprah (you are welcome).  Had a blast Qing at the park today and look forward to returning soon.  F3 is alive and well in Rock Hill.  Let’s keep it rolling.

Announcements:

July 13 (tomorrow).  Come to WEP 2p for F3 Fleetball

July 26 – Convergence at the Patriot with the Fort.  Good workout and stay for coffee afterwards.  Alcatraz will run it’s normal Saturday workout.

Sep 26  – The Fort Invergence, our 2 year anniversary party at the Rush Pavillion in Springs

Fall mud run – Jeff Smith (Tatanka) is looking for mud run team mates.

Our brother Menthol was injured (knee) during a Wed workout.   Heal quickly, brother.