15 PAX showed up post New Years celebrations and 14k trail runs to endure a little Thursday morning pain before the big weekend convergence.

After the Laces out crowd took off running, the Laces in crowd headed off into the gloom of Ft Mill.

The Thang:

Run to open area next to Founders Bank

COP:    

Plank series

SSH x 20

CCD x 15

LBC x 20

Peter Parker x 15

Mountain Climber x 20

Mosey across street to bottom of Hill and Partner Up

#1 Run to top of street (uphill)

#2 Squats

Flapjack

#1 Run to top of street

#2 Squats with leg kick

Flapjack

Mosey to Grassy part of Hill

#1 Bear Crawl to top of hill tree line

#2 Merkins

Flapjack

Rinse & Repeat

Mosey to Springs front Parking Lot

#1 Run two suicide sprints

#2 People’s Chair (Wall Sit)

Rinse & Repeat for 4 reps total

Mosey to front of Springs building

#1 15 derkins

#2 15 dips

Flapjack

Rinse & Repeat

Mosey to lower parking lot

#1 Run two suicide sprints

#2 Wall Pull Ups

Flapjack

Everyone Wall sit for 20sec count

Rinse & Repeat

Mosey to WEP

COP for 5 min Ab series

LBC x 15

Parker Peter x 20

Rosalita x 15

Hi/Slow Flutter x 15

Merkins x 10

Hello Dolly x 20

IW X 20

COT

• 3^rd F Chick filet Friday 6am
• Jan 4^th convergence 7am, 8am coffeteria, 9am 5k
• F3 Lone Survivor showing, detail on F3 site
• Prayers for all PAX for new year blessings
• New Year = New EHL (Emotional Head Locks) Get new guys out!