8 of York County’s finest took on a Sgt. York painful prison cell pelting this morning at OldTown.

Warmup

• SSH
• Windmills
• Burpees courtesy of our friendly neighborhood train conductor
• Fast pace mosey to the hot box (parking deck)

The Thang

• Run up one level and back. 10 Prison cell Push-ups.
• Run up two levels and back. 20 Prison cell Push-ups.
• Run up three levels and back. 10 Prison cell Push-ups.
• Run up four levels and back. 20 Prison cell Push-ups.
• Mosey to Fountain Park
  • Group dips and box jumps. Hold down position while one of the pax runs to opposite wall for a box jump. When he returns, switch to up position while next pax runs to opposite wall for a box jump. 8 pax, 2 rounds.
  • Group squats and suicides. 20 dips, run to opposite side of the park. Repeat until 100 squats completed.
• Mosey to amphitheater
  • Run up the steps, nur the top, run down opposite side, lunge bottom. Repeat 3 times.
• Mosey to alley downtown
  • People’s Chair (x2)
  • Balls to the Wall

NMM

Great Q by Sgt. York this morning. The mumble chatter was limited due to the pax trying to catch their  breath. It was nice to have a couple of celebrities join us as well (Walker and Senator Tressel). Don’t let the age fool you, these guys are fit. Great work as usual from Burgundy, Tinkertoy, and York setting the pace. Schrute continues to get faster and Popeye has emerged recently as a gazelle. The guy is a BEAST!

Always a pleasure to share the gloom with you men.

Announcements

F3 5 Year Anniversary Convergence
Jan 1 (Friday) @0700 – A.G. Middle School – This Friday will mark the 5th year of F3’s birth. And F3Nation is planning a convergence at the AO where it all began. All regularly scheduled Friday AOs for The Fort region will be close. So check out the pre-blast and start planning the #clowncars (be sure to check out Dark Helmet’s pre-blast on clown car logistics).

3rd F Convergence
Jan 22 (Friday) @0600 – Eternal Church (map)- Start the new year off right. Post to this 3rdF Convergence to hear from High Impact Men on Accountability. Check out the pre-blast for more info

Joe Davis Memorial Run
Jan 9 @0800 – WEP – This 5k, 10k, and Fun Run event is raising awareness and funds for Keystone, an organization providing substance abuse services to those who need it in York County, honoring our own Rock Thrill’s (Chris Davis) brother who passed away in 2009. Check out the pre-blast here.

Rock Hill / Easley Convergence
Jan 23 (Saturday) @0700 – Star Command – Post to this “Padre Convergence” at the Upward Star Center in Spartanburg, with CSPAN, Padre, and Iceman on Q. Coffeteria to follow. Clown cars details are coming soon. Mark the date, and keep an eye out for the pre-blast.

Yeti #CSAUP
Feb 20 (Saturday) @0600 – Sign up for the Yeti, Iceman, and other combinations of this 17 mile #CSAUP event. Follow this link to the online form. Check the pre-blast here for details.

Palmetto 200 Relay
Mar 18-19 – 6 man, 9 man, and 12 man teams available for this 1st and 2nd F event. Send HC/SC information to Matt Wallace (Rooney) and be sure to specify the size team you’d like to be on. Check out the pre-blast for details for more information.