15 Pax arrived for a beatdown courtesy of YHC and Walker and none were left wanting more. Earlier this week, I received the Weinke from Walker and knew that it would be brutal so I decided to make my half even worse! If you didn’t know, Walker is a 53 year old workout fiend who is a great instructor as well. His lesson for the day: boost breathing a technique that eliminates the pain of a beatdown, uphill running and the like. After reviewing the disclaimer and boost breathing, we were off…

Mosey to Soccer Field – COP

SSH x 30

Windmills x 10

Merkins x 15

IWs x 20

Mtn Climbers x 20

SSH x 20

Mosey to the end of the field

50% sprints x 2

Race pace sprints x 2

50% Sprints x 2

Race pace x 2

Lunge walk x 2

Race Pace x 2

Lunge Walk x 2

Race Pace x 2

Mosey back to COP

Jack Webbs (multiples of 4) to 10 – Good mumble chatter here!

Moroccan Night Clubs x 15 (3 times) – Lots of groaning here!

Handoff to Walker – Partner Up

Partner merkins on chest x 25 (Flapjack)

Partner fist merkins on chest x 25 (Flapjack)

Partner holds 6 inches during exercise

Starfish

5 Burpees run to corner – 50 merkins

5 Burpees run to corner – 50 Squats

5 Burpees run to corner – 25 Pike Presses

5 Burpees run to corner – 50 LBCs

5 Burpees

Rinse and Repeat

6 Minutes of Mary

Hold 6 inches – This lasted forever!

Rinse and Repeat

Mosey back to COT

It was a pleasure to be back in RH with my F3 brothers. Last week at the Reservation, I discussed the importance of family including those related to you as well as F3. Family can build you up and break you down. The men of Rock Hill definitely make me a better man and I have missed those interactions during BRR training.

Upcoming Events

9/18 – 3rd Anniversary at ASC Greenway – Potluck meal and great fellowship. A must attend 3rd F!

10/17 – Fastest 5K – 5 man teams compete in a 5K at Fort Mill High School. Read the weekly emails for details

12/19 – F3 Christmas Party – Pax and Ms are invited. Tickets go on sale at 3rd Anniversary. More info to follow.