You got to love the power of F3 when two men plan to meet up for a “light jog around the park” but they just so happen to meet up at the same parking lot as #ThePatriot.  First Peach gives one man the basics around F3.  He has a couple of basic questions – like what’s the name of this crazy group of men?  YHC gives a little more information on what the workout will contain and hits him with the ol’ “If I can do it – you can” speech.  More pax show up.  You can see the wheels turning in his mind.  He offers up “Well, I’ve been telling my brother – we need to do more.”  His brother shows up.  They have a discussion outside the pax circle.  5 mins to launch.  He seems sold.  His brother seems more reluctant.  2 mins to launch.  They are now both inside the pax circle.  They are listening to the disclaimer.  They’re committed now.  BOOM!  There you have it!  The double random pre-launch 0650 EH executed perfectly.  We introduce our two newest members of the pax and 14 total are off!  F3 is just fantastic – believe.

YHC has the first 30 minutes and Winchester has the last 30 minutes.

The Thang:

LBJ to Field #1 in Cherry Park

Warmup COP

IW x 15; WM x 10; LSSquats x 15; MC x 15

Dynamic Warmup

High Knees; Butt Kickers; Skips; Long Strides; 50% Sprint; 100% Sprint – Ready.

40-yard Bear Crawls x Rinse and Repeat (Crowd Pleaser out of the gate!)

Line-up, Spread-out, and Plank for the Over/Unders x Rinse and Repeat

Partner Up – Size Does Matter – Partner Push Sprints x Flapjack x Rinse and Repeat

Rugby Sprints x 5 with  merkins, mountain climbers, LBCs, merkins, mountain climbers.

There were too many 10-counts to count but that was the first 30 minutes.  Hand off to Winchester.

10-burpees (boom)

Then the Zig-Zag of Death.

20 merkins in one corner; sprint across to mid field; 10 burpees; sprint to opposite corner; 20 merkins; sprint across to other corner; 10 burpees; sprint across to midfield; 20 merkins; sprint across to opposite corner; 10 burpees; sprint across to other corner; 20 merkins.  (assume fetal position – that was just YHC)

“Active Rest” to other end of the field.  Football drills – get ’em chopping boys (We got Gaffney in TWO WEEKS!”)  Feet moving – slide right – slide left – forward – back – down position – sprint in place – rinse repeat – rinse repeat.

“Active Rest” to other corner for some Up-Downs and some Up-Downs and some Up-Downs.

“Active Rest” to other end of the field for more merkins and burpees.

“Active Rest” to other corner for some Up-Downs and some Up-Downs and some Up-Downs.

LBJ around the park back to the Parking Lot for 6MOM.

COT

Huge T-Claps to Winchester for *destroying* the pax on the second half of that workout.  They are fit and ruthless down here in #RockHill.  T-Claps to FNGs Orangeman and Dirty Bird for coming into F3 absolutely COLD and giving everything they had.  From their words afterward – it sounds like they believe that F3 is the place for them and they will be back.  #ThePatriot just got stronger with those two men.

Remember the 3rd Year Anniversary Invergence on Friday September 18th at the Greenway – check the newsletter and twitter.

Prayers to the Pax headed out to the Columbia (the country) Mission.  Godspeed gentlemen!

Thanks to the #RockHill Pax for welcoming YHC down for half a Q.  It is always great to get out and see so many strong leaders in our community.  Can’t wait to post again!