Even though the AO is still without a name 11 posted for a Monday morning workout throughout downtown Rock Hill….image the potential if this AO gets a name!

The Thang:

Warm Up Run – Headed out for a 3/4 Mile loop with a brief stop for pull ups and SSH’s. Pax was on its way to several hundred SSHs when Pusher thankfully called an audible and switched up to the Windmill while pax completed pull ups. Continued around the loop to the parking deck for a series of wide/narrow bunny hops up the stairwell and continued the run down the parking deck to Fountain Park.

COP

– 20 SSH

– 15 Merkins

– 20 Squats

– 15 Diamond Merkins

– 15 Mountain Climbers

– 20 SSH

Grab a Wall

– 12 Derkins

– 12 Dips

– 12 Box Jumps

– Rinse/Repeat (Reps of 8)

Fountain Park Fun Run

– 8/4/2 Burpees with a lap around Fountain Park between sets

– 40/20 LBC with lap around Fountain Park between sets

Stairwell Time

– Short run to to a 6 Story Stairwell

Main St Abs

– Short run to Main St

– 25 LBC

– 25 Freddie Mercury

– 30/1/1:30 Plank

COT

Announcements: Reminder of event at Eternal Church 1/30 6am

Prayer Request: Prayers for all those injured or sick during this time of the year.