13 PAX rolled out of the fartsack and into Old Town this morning for surprise tri-Q workout. Weather was perfect – a warmish 48 degrees of clear Carolina conditions.

Warm Up

• Birthday boy Mayhem gave us 34 SSHs, some Imperial Walkers, and Windmills.

The Thang

Popeye found the tallest, most unstable fire escape in Rock Hill and had us run up, single file, to the top (5-ish floors). Let’s just say we could see uptown Charlotte from up there (25 miles away).

• While partner 1 ran, Partner 2 did 50 Merkins, 100 Squats, and as many 100 LBCs. Flapjack.
• Shampoo

After a short mosey, YCH handed out some stretches:

• L over R
• R over L
• Middle
• Butterfly
• Sitting Left
• Sitting Right
• And 25 Moroccan Night Clubs for good measure

Mosey to the Hot Box

YHC set up a tic tac toe board up the ramp between floor 1 and floor 2. We partnered up according to speed. At this point, it was a race to the top to drop a bean bag in a square and a race back to tag the next guy. First team to 3 in a row was the winner. 3 rounds.

• Round 1 Winners – Squats, Losers – Merkins
• Round 2 Winners – Merkins, Losers – Burpees
• Round 3 Winners – CDDs, Losers – Flying Squirrels

Zipper –

• Run to the Top, Plank for the 6, Wallsits together
• American Hammers at the bottom
• Run to the Top, Calf Raises, LBCs for the 6
• Run to the Top, Bomb Jacks, CDDs

Mosey back to COT

NMM

Awesome work this morning fellas. Always a pleasure to share the Gloom with such strong men. Also, that fire escape still has me shaking. Fairly certain it was not designed for what we just put it through. I’m learning that the Hot Box never gets easier to traverse. Thanks fellas for pushing hard this morning.

• Beaker – Don’t ever challenge this guy to a race – due is fast!
• Bill Nye – Getting stronger every post. Nice pace to take us back to COT.
• Waterboy – Those shorts – might have to rename you “Fashion Icon”
• Apache – Jaime Diaz – Always enjoy the mumblechatter.
• The Ridder – Good luck with the half this weekend.
• Mayhem – Happy birthday, young gun.
• Van Wilder – Glad to have you back from vacation.
• Popeye – Glad to have you back from injury.
• Sgt. York – Still one of the pilars of fitness for Rock Hill.
• Pistol – RESPECT for this guy! At the front of the PAX at 57!
• Reborn – Quickly stepping up his game.
• Schrute – When the doctor orders no sprinting, he sprints faster!

Announcements

• Come See Me 5K, half marathon, and fun run this Saturday
• 3rd F Convergence this Friday at Eternal Church in Fort Mill (behind Zaxby’s on 160)
• MudRun 4/30 in Gaston SC. Still time to sign up
• Fastest 5K – 5/21 get your teams together now
• F3 Dads – 5/14 Night at the Knights with your 2.0s
• Hog and Cayote – 6/18
• More details to come about Come See Me tailgate
• More details to come about Suck It Up Buttercup – 5/7

Check your email for additional announcements and details