17 Men gathered at PHOP for what turned out to be 45 Minutes of Mary. The theme of the workout was the Escalator of Life,

The Thang

Mosey to field

SSH x 30

Windmills x 15

Merkins x 12

WAM x 12

Mtn Climbers x 20

IW x 15

Escalator

Four cones stationed around North Rock Hill Church each about 100 yard apart

Going up…

#1 – 10 Burpees

#2 – 10 Burpees, 20 LBCs

#3 – 10 Burpees, 20 LBCs, 30 Plank Jacks

#4 – 10 Burpees, 20 LBCs, 30 Plank Jacks, 40 Dying Cockroach

Flutters till we get the 6

Going down…

Partner Up (Cause everyone needs a partner for accountability during the bad times)

#1 – 40 Mak Tar Jais, 30 Partner Derkins, 20 Partner Heels to Heaven, 10 Partner sit ups

#2 – 30 Partner Derkins, 20 H to H, 10 sit ups

#3 – 20 H to H, 10 sit ups

#4 – 10 sit ups

Pick up the 6

Seal Team Sit Ups x 20 (Crowd pleaser)

1 minute Plank (don’t ask Burgundy for a joke!)

Lap around to pick up the cones

COT

You see, life has plenty of highs and plenty of lows. There is no question we spend too little time enjoying the peaks and too much time worrying about the valleys of life, As we head into the tough times, we need the accountability of men to help us during this time. A true brother or friend is someone who can provide sound advice and will not weasel out of the tough discussions. That is what F3 can do for you and has done for me.

Announcements

NEW AO starting in Rock Hill on Fridays at Bojangles on Cherry Rd followed by new 3rd F Bibles and Biscuits. Nice leadership by Bogey , Tinker Toy and Padre.

7/31 – Food Truck Friday in Rock Hill – Check Twitter for details

8/7 – 3rd F event at the Fort recognizing our leaders within the school district

8/8 – Gladiator Games in IL, Pancake Breakfast at Applebees on Dave Lyle Blvd and F3 Golf in the afternoon