Old (and by old I mean really young and fit) Repeat must have felt sorry for YHC, so he invited me across the river to Q at the heart of Fort Mill’s AOs. There’s no way I was going to miss the chance either!

I arrived fairly early (blaming it on the Qdrenaline and some set up) with Repeat coming in not long after I arrived. Soon Dark Helmet joined the party. So there we stood at 0510 and chatter started about PAX count for the morning. But in true F3 fashion the gates opened and we ended up with 13 PAX for a cool, damp Tuesday morning Block Party.

A disclaimer was given (although I’m pretty sure it wouldn’t have been approved by legal council – seriously not a professional) and away we went.

Took a brisk jog over to the lot in front of springs for a short COP of SSH’s, some of C-Spans favs – windmills, some low slow squats and some merkins. Wrapped up a brief warm up only to head to the gun store hill for Jacobs ladder with 10 Bobby Hurley’s at the top and merkins at the bottom. YHC called an audible half way thru, wanted to make sure we had plenty of time for our block party!

There was a line of cinder blocks lined out in the parking lot. The exercises were:

• SSH
• Monkey Humpers
• Burpees
• Right Side Row
• Curls with 20 lb Kettle Bell
• Left Side Row
• Tri extension w/cinder block
• Floor press w/ cinder block
• Overhead press w/ cinder block
• Squats with cinder block
• Dips
• Clean and Press with 30lb Kettle Bell
• Run across parking lot, carrying 30lb sand bag

The PAX running with the sand bag was the timer, everyone cycled down an exercise as the runner returned and passed off the sand bag.

After two complete cycles we moseyed back to the virtual shovel flag (hey Repeat, where was the flag brother?!?!) for 9 mins of Mary. If you haven’t done an extended ab workout in a while, give it a try … it’s a real crowd pleaser!

Appreciate the oppurtunity to lead the very fit men of Fort Mill! Even the FNG (welcome Duke Nukem!!) wasn’t slowed down by the workout! Thanks again for letting this Rock Hill boy cross the river!!

Catfish … Out!!