After traveling 14 days out of the month of April, many of those on personal agendas instead of work), YHC had fallen into the trap of too much unhealthy food, too much drink and not enough discipline.  16 Pax posted at Golden Corral and endured a round of pain-filled penance for our collective sins on the gluttony front.

The Thang

COP warm up — mountain climbers x20, IW x20, backward lunges x10, squats x20, peter parker x20

Form two lines for karaoke to Harris Teeter and karaoke back

Match up w/partner in opposite line, run to benches along store fronts and rotate through 6 benches alternating between derkins x15 and dips x20, plus some bomb jacks and LBCs thrown in.

Run to Jersey Mike’s for dietary redemption sequence at each food outlet:
Jersey Mike’s — Gravediggers x10 R/L, Burpees x10 OYO
Domino’s — People’s chair, Burpees x10 OYO
Papa Murphy’s — Slow Freddie Mercurys x20, Burpees x10 OYO
Fort Mill BBQ — CCDs x10, Burpees x10 OYO
Red Bowl — Sumo Squats x20, Burpees x10 OYO
Treetz — Hello dollies x20, Burpees x10 OYO

Two lines for karaoke back to top of parking lot, sprint back (switch direction & repeat)

Plank sequence on the curb

Flip over for bridge sequence + superman

Run home

COT

Nakedman Moelskin

Terrific showing at the Buffet o Pain, gents!  Record crowd excluding the launch?

Provided a good send off for Maximus, who departs for China Wednesday to bring home his new little girl Olivia.  He said he needed a workout out to hold him over for 3 weeks — hope he got it.  Pax laid out some Great Wall challenges for Maximus — need photos of Balls to the Wall and other moves at the Great Wall…keep an eye on Twitter for follow up.

Good to be with Mr Clean, out for his second post following surgery and recovery.  Looks like he is on a rapid rebound.

Good week to all!  See you in Rock Hill Saturday!

Four Gentleman fresh from the USMC weren’t intimidated by the threat of rain.  They were rewarded with plenty of pain and a little bit of Jacob on the hill.

Mosey to the Church

Cherry Pickers x20

Merkinsx15

Imperial Walker x20

Mountain Climbers x20

Chain Breaks x20

Parker Petersx20

Mosey to Wall

Peoples Chair

Wall Walking Merkins

Peoples Chair

Walking Balls to the Wall

Mosey to Hill

Jacob’s Ladder with Burpees at bottom x7

Mosey to back of Center

Lunge Walk

Boat/Canoe

LBC x30

Rosalitas x20

X’s and O’s x15

Bear Crawl

Crab Walk

Mosey to COT area

Plank Series

COT

Moleskin:

Thanks to the three men who joined me even with the threat of rain.  For those that Fart Sacked it was only a threat!  Come out next time and have some fun. I am proud to be associated with class men from F3.  It is ironic that all the guys that showed had just done the USMC mud run.

Prayer Request:

Decibel’s family(especially brother in law)

Libby who is a child fighting cancer

11 PAX decided to feast on some “mud” buffet to prepare for the upcoming Mud Run. Before we began, Jekyll shared with us his itinerary for his sales trip through South Carolina and trying to sell wine to residents of Clemson (box wine only please). He also graced us with a showing of how F3 has shed his keg into a might tight 6-pack…. well not really.

The Thang:

Jog around the Teeter parking lot to COP:

Side Straddle Hops = 30x

Slow Squats = 30x

Imperial Walkers = 30x

Mountain Climbers = 20

Mossy to end of parking lot and line up in a line and complete square bearcrawls:

Bear crawl from first island to the second island, side bear crawl to opposite side of far island, backwards bear crawl to beginning island, side bear crawl to opposite side of beginning island.

Lunge walk from first island to the second island, side squat/lunge to opposite side of far island, backwards lunge to beginning island, side squat/lunge to opposite side of beginning island.

Partner up for wheelbarrows to island and back

Mossy to retaining wall:

merkins 15x

derkins 15x

inmerkins (incline pushup) 15x

reverse dips with feet up on top of retaining wall 15x

Rinse repeat for roudn of 10 and round of 5

mossy to side entrance drive:

bombjack hops to fire hydrant, run to Teeter wall for wall sits,

continue down drive with bombjack hops to dumpster, run to Teeter wall for wall sits

Mossy to back of Teeter for Sprint Squares: PAX split into 2 groups – sprint to far island, side shuffle to opposite side of island, spring back to beginning island, side shuffle to opposite side of island (second group planks until first group gets to far island) Rinse and Repeat twice

Abs circle of Pain:

LBC = 30x

Russian Twist = 20

Hi-Low Flutters = 20

Hold at angles = 30 seconds

Hello Dolly = 20x

Mossy to COT

Naked Man Moleskin:

T-Claps to all of us who made it out in the gloom. T-Claps to the PAX for bring cereal to the Golden Corral! YHC looks forward to the upcoming Mud Run Saturday and for the strong mental and physical encouragement, this is what F3 is! Aye!

The virtual shovel flag was planted and 13 strong showed up under the lights of the Harris Teeter parking lot for another serving at the Golden Corral.

The Thang:

Take three steps and circle up

Warm up stretch of the back and legs

All in cadence:  SSH x 30, squat x 30, IW x 30, Merkin x 5, slow LBC x 50

Around the clock merkins – while in a plank position, move around the numbers of a clock and do that number of merkins at each number.  Alternate diamond, regular, and widearm merkins.

Mosey to the hill by the driving range (can’t believe it’s closed) for Jacob’s ladder to 7 with burpees.

Mosey to the Grace Presby lawn for 40 yd intervals of bear crawls, backwards running, power skips, karoake, crab walks, and a run back to the starting line.

Almost 5 minutes of Mary:  Hello Dolly x 25, Freddie Mercury x 25, Russian twist x 20, Low slow .flutter x 15.

Easy jog back to the COT

Moleskin

Great work by the Pax today in perfect, cool. conditions.  The clock merkin drill proved to be too tough for YHC to get through without taking 10 counts.  Gotta keep working on that.   The Fort has done so many variations of Jacob’s Ladder that a Q call of Jacob’s ladder to 7 with burpees still prompts 20 questions from the Pax on what to do.  #Qfrustration.    It was another fine morning and an honor to lead the men of the Fort.

Annnouncements:

Columbia Mud Run on April 12 – pay your $40 for the bus and don’t forget sign the waiver.

Rock Hill expansion on May 3,  Paint Ball on April 5 (Palmetto Paint Ball -Team WWL vs Team Crab Cakes)  Fort Mill Care Center needs help unloading boxes on Friday around noon, April 11.

Prayers for Bill Chepul (brother of Pete and John from Area 51) who is battling brain cancer.