While it seemed most of all the other PAX were chasing the Yeti in Fort Mill, 6 #HIM in York woke up to continue to grow F3 in York and tame the Dragon.

This AO shows YHC and many other the potential for so much fitness pain.

Apache started the group off with the following

WARM UP:

• SSH X30 (IC)
• Stretch out the soreness with a little left leg over right & right leg over left.
• Merkins X10 (IC)

Mosey to Apache’s cones of pain. Apache found some coupons (Rock) and everyone grabbed one.

With the coupon we did

• X20 Squats
• Run to each of the cones with coupon
• X20 CDD
• X20 Merking
• X20 Burpees
• X20 SSH
• X20 Monkey Humpers

I didn’t mention there was a hill involved with bear crawls.

Apache then handed the reigns off to Nunchuck to give him a little VQ action I can’t remember the count but there where

• Side lunge squats
• WM
• SSH
• Cresent Kicks

Nunchuck gave us a little mole skin from the word about David stepping up when no one else would to face Goliath.

Then YHC took over.  We moseyed over to the cougar statue.  I spoke about how it was our civic duty as Americans to vote. We can not complain about who’s elected if we don’t vote. In the 2012’s presidential election only 54% of the registered voters in America cast a ballot. It’s sad to think in a country where so many people gave their lives for us to have the freedom to vote a little more than half used their right to cast a ballot. SO to encourage the PAX to vote and tell their families, friends & neighbors to vote we partnered up  to do the following

while one man runs the other does

• X54 Irkins
• X54 Merkins
• X54 Dirkins
• X54 Dips

Mosey to the hill next to the baseball fields.

This year America turns 240 years old so with your partner one runs the hill while the other does

• X60 Squats
• X60 Monkey Humpers
• X60 SSH
• X60 Calf Raises
• Equal 240

Mose to the wall next to the drop off circle.

I talked about how in America fought against communism and led the charge to help bring down the Berlin Wall. So we did a little people’s chair to try and break down that wall.  About a minutes worth with a little Heads Shoulders Knees and Toes.

Mosey to the COT for 5 Captain Thors (America’s)

Done!

YHC & Apache are honored to lead these York men who have decided to take the #redpill to work to grow F3 in York and beyond.