12 PAX gathered at the Patriot to celebrate those taking in part in the Mud Run and to throw down a little pain of our own. Apparently YHC looked at Posh’s plan for the workout and may have stolen some ideas. At least I am consistent!

The Thang:

Mosey to upper soccer field

COP

SSH x 40

IW x 20

Windmill x 20

Merkins x 20

Mtn Climbers x 20

Dry Docks x 20

Planks for a while or until your shoulder hurts

Night clubs x 20

To the bleachers (Posh’s idea)

Dips x 20

Step ups x 20

Derkins x 20

Rinse and repeat with a lap in between

Mosey to Green Mile – Tag Team a la Rock N Roll Express

Partner 1 to the end

Partner 2 exercise (100 x Merkins, 200 x Squats, 300 x LBCs)

Hand off to Posh (Exit stage to coach soccer)

Ab Circle

25 SSH

20 Freddy

25 LBC

20 Flutter Kicks

20 Hello Dolly

15 Grave Digger (R)

15 Grave Digger (L)

25 SSH

Mosey to upper soccer field

Everyone grabbed a rock and placed in on one end of the field. 

2 Rounds:

25 Ski Jumps (using rock as prop)

high knee to midfield

butt kicks to other end

10 burpees

 lunge walk to midfield

sprint to other end 

repeat

Jack Webb

5X1 to 6 and back down

Mosey back to parking lot

Moleskin:

Lots of good stuff happening in the Fort so make sure you read the weekly email.

Proud to say that Rock Hill is continuing to grow. New AO started this Wednesday and a majority of the Pax are local. Still a great AO for those in Rock Hill and the Fort.

Great feedback from the Invergence including some great comments from the Ms. Keep in mind the the mission of F3 every day not just during workouts.

Really proud of the Pax who completed the Mud Run. There is nothing like a CSAUP event to bring the Pax together.

‘Till next time….