Rock Hill & The Fort Qs team up for a motivated USMC led PT this fine rainy morning.

I apologize if I butchered your name in the PAX list. Need a book called “F3 spelling for Dummies”.

CSPAN led off from the disclaimer in the COT with a low speed chase in and out, up and down and all around the bus traffic maze to warm the soles.

Warmup-O-Rama

Yoga-O-Rama

COP – SSH, Windmills, Imperial Walker, Morakin Night clubs, CDD with good ole USMC cadence. #ahwon toe rea

Sprint-O-Rama

Mosey to the curb for some back and forth across the parking lot. Lunge walk, bear crawl, crab walk, toy soilder, braud jumps, bunny hops, side steps

Switzer and hand off to Bogey!

Fast paced Mosey for short distance! Balls to the wall then take 10 hand stand steps to your left

Fast paced Mosey for short distance! Alligator crawl

Fast paced Mosey for short distance! 15 flying squirel & 10 count

Fast paced Mosey for short distance! 20 Low country crabs & 10 count

Fast paced Mosey for short distance! 20 dips, 20 derkins, 10 one legged burpies, low slow squats

While in the low position of the low slow squat we transitioned into up downs. Up being the low position of the squat and the down being 6 inches in the merkin. Rinse and repeat a few times. #madethatuponthefly #exiconworthy

Mosey back to COT for abs! 15 Unicycle L & R, 15 pretzel L & R and 21 bomb jacks for “thats what she said” comments. 10 bombjacks for each comment and one extra to prove that Rock Hill F3 can count past 20!

Double time Prayer & Praise

Moleskin

Columbia Trips / Get involved / #PrayforSC

Check the weekly email for events

Sign up and pay for the Christmas party!