Pebbles at Q

* Indian run

* Tabata warm up. 20 second work 10 second rest 8 rounds. Burpees, Bomb Jacks, Mountains Climbers, LBCs, SSHs, Body Builders.

* Four corner drill, Sprint, Walking pushup Squat pyramid drill 1 to 10 and 10 to 1.

* Stairway to heaven partner shuttle run

* Partner push/partner pull 50 yards (2x)

Deacon at Q

Mosey to the soccer field.

Pyramid Drill 1: At each station, do Diamond Merkins, LBCs, Parker Peters, Squats in increments of 5 until we hit 15 repetitions. Then repeat to count down from 15 repetitions.

Pyramid Drill 2: At each station, do Wide Arm Merkins, Flutters, Plank Jacks, Jumping Lunges in increments of 5 until we hit 15 repetitions. Then repeat to count down from 15 repetitions.

Mosey to the hill.

* One person does Mack Tar Jeyes while the other runs up the hill and back (each partner runs 2x)

* One person does High Slow Flutters while the other runs up the hill and back (each partner runs 2x)

* One person does V-Ups while the other runs up the hill and back (each partner runs 2x)

Mosey to the field near the cars.

COP: Peter Parker Push-Ups (10x), Dying roaches (10x), Oblique Ups (10x)

Moleskin:

We discussed the power of positive thinking in today’s workout. Each day tends to shape up into how we view it. Be encouraged to feed your day with positivity. Enjoy your days in P.E.A.C.E. (which, in this case, stands for Positive Energy Activates Constant Elevation).

The Gladiator course a 5 to 7 minute all out sprint over obstacles that are designed to test your ability to push, pull, carry, drag, throw and scramble.

Speed alone will not carry you through the gladiator course. Instead, a balance of power, speed, strength, agility, cunning, and heart is a pax’s best chance at conquering the course.

All fitness and experience levels are encouraged to attend. Anticipated start time 8:15 am End Time 9:15 am. Competitors will be running individually on a staggered start.

Location: Walter Elisha Park

Pebbles on Q

43 men including 3 FNGs converged on the Patriot to celebrate a successful launch of this AO and the great leadership of the men of Rock Hill. CN2 News was there to record the entire event and highlight the work of F3 in the area. Good news they also brought an FNG, Burgandy!

The Thang:

McGuyver on Q – COP

SSHs x 2

Merkins

Mtn Climbers

Carolina Dry Docks

Plank Jacks

Hand off to Buttonhook

Partner up for the Green Mile – Aggregate #

100 Merkins

200 Squats

300 LBCs

Handoff to Pusher

No original ideas here – Partner up for the Green Mile

200 Merkins

300 Squats

400 LBCs

Handoff to Santini

5 Burpees OYO

Mtn Climbers

SSHs

Mtn Climbers

SSHs

Grab some bench

20 Dips

20 Derkins

5 Burpees

Rinse and Repeat

Reminder of the F3 Mission and Purpose

Mosey home

COT

Moleskin:

Thanks to CN2 News (Allison Rauch and Lucas McFadden) for the coverage today. Look for the video later in the week.

Thanks to both the Pax from the Fort and Rock Hill for a great turnout.

Lots of activities coming up so pay attention to the weekly email.

Eight men braved the blistering 90 plus degree heat for the first recreation sporting event Fleetball and Flag football.

The THANG:

After just placing the boundaries lines we immediately started believing the forecast of 90 plus was accurate, however in true F3 format we did not let that stop us!

After the numerous tweets about playing “Fleetball” that’s what we first started to play. Fleetball is a more manly version of “Ultimate Frisbee” played with a football and A LOT more running! The goal was to complete 2 fifteen minute quarters, however after just 6 minutes into the game and 4 to a team we decided to do 10 minute quarters.

In true football fashion, we audible to play flag football after the quarter so we could at least have a breather in-between plays. At the end of the day the score was Team A – 19 (Bounty Hunter, Pebbles, Cracker, One-Niner) / Team B – 20 (World Wide Leader, Italian Job, Loaf, Ledger).

Even though it was hot, I’d say it was a successful day. We will be putting these types of competitive sporting events together once a month so be on the lookout for the next one coming in August (Details soon to come).

Five men shook off the Independence Day Delirium and started the fifth off with a bang.

Cornhole led off with:

Work way around park – pyramid  20 each exercise
High knees – SSH
Butt Kickers  – add Mtn Climbers
Lunge Walk  – add bomb jacks
Bear Crawl – add Peter Parker’s
Crab Walk – add LBCs
Karaoke –  add Parker Peters
Karaoke – add squats

He passed off to Decibel for:

Bring Sally Back Push Up Challenge

LBCx25

Protractor

Bring Sally Back Dip Challenge

Hanging Knee Lifts x20

LBC x20

Hanging Knee Lift x20

Freddy Mercury x25

Hanging Knee Lift x15

X-O’s x20

Heel Touches x15

Mosey to Long Hill

Modified Jacob’s Ladder

Run to top of Hill

5-10 count Body Builders

Run to top of Hill

4-10 count Body Builders

Run to top of Hill

3-10 count Body Buildersx3

Body Builders at the Bottom until all are done

Windshield Wipersx20

It was a small dedicated group today.  The Introduction to the Ground Hog Day workout by Cornhole was great.  He may have his holidays confused but made for a beat down.  Sally also made her debut at Walter Elisha.  There was the comment that Sally should stay at Alcatraz. Great work today!