YHC along with 12 other PAX joined in for my first solo Q.  There were no FNG’s so after brief disclaimer we were off to do a 2.16 mile boot camp.

Warm Up

• Mosey across East Main and down small parking deck, then turned left up East Black, then left on Saluda, back to East Main, and stopped in front of Fountain Park.
• 25 Moroccan Night Clubs (IC)
• 25 SSH (IC)
• 25 Italian Night Clubs (IC)
• 25 Imperial Walkers (IC)
• 20 Hilbillies (IC)

The Thang

Mosey to The Hot Box (TD Parking Deck), where 7 pain stations awaited.  Alternated High Knees, Lunges, and Butt Kickers up each ramp.  At the top of each ramp the PAX performed the following:

• 20 Burpees — Ramp 1
• 20 Monkey Humpers — Ramp 2
• 20 Carolina Dry Docks — Ramp 3
• 20 Low Slow Squats — Ramp 4
• 20 LBC’s — Ramp 5
• 20 Merkins — Ramp 6
• 20 Burpees — Ramp 7

Mosey to The Amphitheater and alternated on each row Bear Crawls and Lunges (Legs really burning by now).

Mosey to Brick Alley where Popeye led us in head, shoulders, knees, and toes. Then a lil’ BTTW where I requested that the first PAX to get tired give us a 10 count.  That 10 count came very quickly.

Mosey back to the AO where to no surprise on my first solo Q, we had about six minutes to spare so we all joined in on some Ab Lab.

There were a few announcements and everyone was asked if they’re receiving the weekly newsletter.  A couple prayer requests (thanks Popeye for sharing about your colleague Tim Buchanan), and a prayer for the state of affairs in our country.

Announcements

• Invergence – The Fort’s 4^th Birthday Party 9/30/16 5:30 at Bruce T. Rush Pavillion at the Anne Springs Greenway. Sign up here http://f3nation.com/2016/08/28/pre-blast-4th-annual-fort-mill-invergence/
• The Climb – A Gastonia CSAUP. Amazing Race style CSAUP with overnight camping at Crowder’s Mountain State Park November 11 and 12. More info here http://f3nation.com/2016/09/03/the-climb-csaup-pre-blast-1-the-facts/
• Rock Hill Shirt Order – Only 7 more days to order your Patriot shirt.http://f3.mudgear.com/products/f3-the-patriot-shirts-pre-order
• Christmas Party — Mark your calendars for 12/17/16

Broteinshake Out!

Aye!