The morning 18 of the area’s finest showed up for a beating beyond preparation. T claps to Transplant for rocking his VQ warmup and first half of the workout. Hard work from the Pax and a strong word from Mailman. You fellas know how to bring the pain.

The Thang (courtesy of Transplant)

• SSH
• Imperial Walkers
• Dips
• Merkins

Mosey to Manchester Events Center

• Run length of parking lot – 10 Merkins, run back – 50 LBCs
• Run length of parking lot – 20 Merkins, run back – 100 LBCs

Mosey to Heartbreak Hill

• Reverse Bear Crawl Up
• 10 Bomb Jacks
• Run down
• Rinse and Repeat

Handoff to Mailman

Partnered up in teams of 3 according to similar size.  Two partners ran “the chute” (about .2 down and back), while one partner stayed back and did the exercises.  Every time the runners returned, teammates  switched off so that only one person stayed back to do the exercises.  Each team performed: 100 burpees, 200 jump squats, 300 LBCs.  This was a real crowd pleaser. Running the length of the lot and back once was tough. Doing it twice before the next exercise was even worse. All totaled, this was about 2 miles of running.

Next up, “Catch Me if You Can.” One team member carried a teammate on his back while the remaining team member did 20 monkey humpers.  After he finished with the monkey humpers, he ran to catch up with his teammates and trade off.  The team did this down the chute and back.

Moleskin

There was no rest for the weary this morning. Transplant jumped right in with a great start and Mailman closed it out with a Tinker Toy-like beating. After the workout, Mailman reminded us why we did so many partner workouts today (see more here http://www.youtube.com/watch?v=w8noRwXuCfE&sns=em). He reminded us that Christ is there to carry us when things get tough. His grace and forgiveness are free. We can’t earn it. Just like we didn’t deserve to be carried by our partner today, we don’t deserve Christ’s grace. But, He extends it to all who call upon His name.

Partner work reminds us that we need each other as we walk through life. That’s what the second F in F3 stands for: Fellowship. Stay plugged in and find a church home where you can get engaged with others in the Faith (3^rd F). Brothers, we are here for each other. Great work today!

Announcements

NEW AO starting in Rock Hill on Friday at Bojangles on Cherry Rd followed by new 3rd F Bibles and Biscuits. Workout will be moderate. Bring your Sword and lets study together.

7/31 – Food Truck Friday in Rock Hill – Check Twitter for details

8/7 – 3rd F event at the Fort recognizing our leaders within the school district

8/8 – Gladiator Games in IL, Pancake Breakfast at Applebees on Dave Lyle Blvd and F3 Golf in the afternoon

8/15 – Looking for some F3 men to help Fort Mill Care Center move. Details here http://f3nation.com/2015/07/22/fort-mill-care-center-move-preblast-help-needed/