YHC had the privilege of leading the PAX of Rock Hill and Fort Mill in a Memorial Day beatdown in Old Town. Its been amazing to see the growth of F3 in Rock Hill and Fort Mill in the past few months, and today just continued to show that growth.

We started off with a short prayer to remind us of those who had paid the ultimate sacrifice to defend our freedoms. From there, we took a quick mosey over to the Freedom Temple.

Once at the Freedom Temple:
Run up and down the steps, then
Bunny Hop up and down the steps.
Plank and wait on the 6.

Then off to the Hot Box we went. I should add that I almost got Q-jacked by the man of the week because I went back to get the 6. I came back around the corner and the Pax were already doing SSH without me. (Its okay Apache, if it was anyone else…)

COP:
SSH x 22 in cadence
Moroccan Night Club x 22 in cadence
Merkins x 22 in cadence
Low Slow Squats x 22 in cadence

The Thang:
The Zipper – Run (or do exercise) across a level of the parking deck, go up the stairs to the next level. This did get a bit confusing…but we worked it out. Level 1 stayed on Level 1, Level 2 stayed on Level 2, etc. Only went up and down on the stairs. At each door was a card with exercises on it.

Level 1 (going Up) 30 Carolina Dry Docks, then sprint to next door
Level 2 (going Up) 10 Prison Cell Merkins, then sprint to next door
Level 3 (going up) 20 Merkins, sprint to next door
Level 4 (going down) 25 Jump Squats, Bearcrawl to next door
Level 3 (going down) 25 Jump Lunges with each leg, Alligator Crawl to next door
Level 2 (going down) 40 Calf Raises, Burpee Broad Jump to middle of level 1

Realizing that I had this as a rinse and repeat, I called an Omaha and moved on to the next thing…which turned out to be a worse idea.

The Inverted Jack Webb — This was horrible. Bad idea. Never will do again. (are you reading this Tinker Toy?)

We all know the Jack Webb, YHC read a backblast about the Inverted Jack Webb. I figured…why not? Tinker Toy will surely love it. (he proceeded to have other plans today)

Normal Merkin–but instead of the overhead clap, you do a BTTW Merkin (or overhead press, technically). The goal was for us to get to 5 merkins, 20 BTTW Merkins. We got to 2 Merkins before Omahaing into a regular Jack Webb.

We then moseyed over to the Old Town Amphitheater. We grabbed some wall and did 20 Dips and 20 Derkins.

That was followed by box jumps up and down the Amphitheater, followed by running up the steps of the Amphitheater, lunge walking across, running back down. We then moved over to COT.

Moleskin:

Every man that posted today, all 23 of you could have slept in and no one would have blamed you. You chose to post on a “vacation day” because you wanted to get better. That commitment to your fellow man and to yourself to get better is what makes our country work. You are all inspiring.

Prayers for those families who today means something more than just a day off. JAG specifically brought up those in York County who this is the first Memorial Day without loved ones who died defending our freedoms. For me, I chose to remember Charlie Mac Pannell, who I grew up with playing sports.

It was an honor to lead this morning!