Thirteen of The Fort’s and Rock Hill’s finest gathered in the gloom this Monday for a post Independence Day beatdown by Popeye and YHC. Always a pleasure to lead these men—especially in an AO that is one of my favorites.

The Thang:

COP – Popeye

SSH x 15

Windmill x 15

Imperial Walker x 15

LBCs x 15

SSH x 15 again

Mosey over the the small parking deck in front of the County Library/Police Department

Popeye told us the story about being interviewed by the Rock Hill Herald about the recent sightings of Bears in York County—and the only quote that they used from him was “Let the Bear be a Bear!” Thus, we did the following:

10 Merkins at the top of the ramp

Run down to the bottom

20 Squats at the bottom of the ramp

Bear Crawl to the top

Rinse and repeat 5x

Popeye had 5 minutes left at this point, so we did a bit of 4 corners at the top of the parking deck:

Corner 1: 20 SSH, Corner 2: 20 Squats, Corner 3: 20 LBCs, Corner 4: 20 Merkins

Handoff to Schrute:

Mosey over to the amphitheater.

In honor of my binge watching of Soccer over the past weekend (MLS, USMNT, USWNT) #WeGotThreeStars, I decided to pull out some old soccer workouts for today.

Grab a bit of wall—1 minute of forward box jumps

1 minute of side box jumps (30 sec each way)

Run the steps of the ampitheater

Bunny hop the ampitheather steps (1 time around with each leg)

Mosey over to parking lot behind McHales

4 corner drill—jog the first three segments of the rectangle created by the corners of the parking lot, sprint the last, jog the next two segments of the rectangle, sprint the next two, jog the next segment, sprint the next three, jog a whole lap, sprint a whole lap. (This felt way harder than i remember as a teenager).

Short shuttle runs, 5 yards, 10 yards, finish with 5. (rinse and repeat)

Mosey over to Fountain Park. Grab a bit of wall, do 15 dips, 15 derkins.

Mosey back to the parking lot for the COT.

Announcements:

• F3 Dads at Panther’s practice field on Saturday.
• World’s largest Coffeeteria on 8/8 to support Colombia Mission Trip
• Tinker Toy is still taking donations for young man (see email)

Prayers went out for our military, our local police and all they do, and thankful for the ability to fellowship and work out together. YHC, Apache, and Popeye all shared stories about how the larger brotherhood of F3 looks after their own.

It is always a pleasure to lead and I always look forward to new opportunities to do so. The impact that we all make on one another cannot be understated.

Until next time–Schrute out!