We kicked off the 6th workout day for Rock Hill this week! Congratulations #F3RockHill #TheFort ! Good job men! Keep Turkey Punchin and get the PAX out here!

This workout was kicked off on 7/24 in Rock Hill so I looked up 7/24 in the bible and there it was!

Matthew 7  24“Therefore everyone who hears these words of mine and puts them into practice is like a wise man who built his house on the rock. 25The rain came down, the streams rose, and the winds blew and beat against that house; yet it did not fall, because it had its foundation on the rock

So with Italian Jobs great AO naming skills by our side, we named this AO “PETRA” #Greek #Lookitup!

Bibles and Biscuits also kicked off at the new AO right after we had some fun and what a great turnout and a good word from Tinker Toy!

Next week we will have Apache on Q at PETRA and Padre leading the Bibles and biscuits! You will not want to miss either of them so c’mon out and bring your friends!

The Thang:

COT Warmup – Mosey Sprint – COT Warmup with Toro “VQ in training” leading us in an exercise.

Mosey to a small patch of grass near some dumpsters and attempted to do an AB lab while the trash truck was stirring up a smell in the dumpsters that made it hard to breath!

#OMAHA to get away from the trash and found some handrails with about 6 horizontal rails on them. Started on the lowest rail doing 5 inclined merkins and continuing up without moving your feet doing 5 on each until you reach the top. Flapjack to derkins and repeat. #embracethesuck!

Stretching on the handrails inspired by a story FIA Jelly (my wife) told me she did in a class at Pure bar. We will erase that exercise from the memory books…..

Walking lunges for about 30yrds.

Mosey from Office depot all the way over to Pop-eyes and run the CORK-SCREW. C’mon out to find out if you are wondering.

Mosey over to “Bogey’s Wall” This is the best obstacle that this AO has to offer. 2 walls running parallel that range from 3′ tall to 6′ tall and you have to hurdle both to get to the top!

Jacobs Ladder

5-burpies at the bottom

Climb both walls

1 bomb jack at the top

Mosey back around and down

Rinse and repeat until you reach 1 burpie and 5 bombjacks

Mosey over to Bo jangles for Alligator crawls and a few cool down exercises lead by some of RHs finest AO Site Qs. Twister, Italian Job and Padre

Padre had us do Prison cell merkins (modified burpie that is harder!)

COT- See video – Youtube New AO Petra Bogey’s house of biscuits