On this cool Saturday morning, 10 PAX posted in the gloom. After the disclaimer briefing, Peach led with a mosey, with some high knees and butt-kickers thrown in. COP

30 – Moroccan Night Clubs

15 – Wind Mills

25 – Mick Jaggers (SSH)

20 – Imperial Walkers

15 – Diamond Merkins

20 – Hopping Lunges

15 – Knuckle Merkins

15 – Hello Dolly

15 – Freddie Mercury

Mosey Stop for four cycles of wall sits, 10-count by various PAX who struggled to count from 10 to 1 Mosey

COP

It was this point the pax turned into master gardeners and marveled at the lush, soft grass. Peach determined the warm fuzzies were too much and dropped the hammer for some more merkins.

10 – Wide Arm Merkins 15 – Flutter Kicks 15 – LBCs 10 – Standard Merkins 25 – Slow Squats

Mosey Stop for some Balls to the Wall… er… Fence time, 20 count

Mosey Stop for 2 more cycles of wall sits and more elongated 10 counts Mosey

Combo Burpee/Merkin Sprint Cycles, Plank-up, and hand-off to Italian Job…

COP

25 – Side Straddle Hop

20 – Mountain Climbers

25 – Side Straddle Hop

20 – Russian Twists

25 – Side Straddle Hop

20 – Side Tri Rise

20 – Side Tri Rise

Mosey to Playground

20 – Step Ups

20 – Dips

20 – Derkins

20 – Step Ups

20 – Dips

20 – Derkins

Mosey to Field end line.

Forgetting we just finished derkins, Italian Job decided to start us off with 100 merkins. Only this time, we partnered up for a miserable shared pain session. While one partner ran the length of the field, the other partner did the below. Trade off after each 200 yard sprint.

100 Merkins

200 Squats

300 LBCs

Totals were cumulative – pain was collaborative.

15 Seal Team Sit ups to close us out. Strong workout this morning. I’m sure I’ll be feeling it tomorrow.

COT: Today the Rock Hill crowd was the majority of the group. Great job showing up, pushing hard, and bringing others. Keep up the good work.

July 26 – Convergence at the Patriot in Rock Hill at 7am. Coffeeteria following. Make plans to be there and bring a friend, co-worker, or stranger…it doesn’t matter.

Remember to go online to F3Nation.com to register for the fall USMC Mud Run. We’d like to have at least 750 F3 PAX in attendance.

Pulp has a bible study starting up. Reach out to him for details.

Keep an eye out for the email listing some other upcoming events. Great work today fellas. Let’s continue to strive to be better men, brothers, co-workers, bosses, sons, uncles, husbands, and dads. We are the leaders in our communities.

We are F3!

Italian Job