April first digital workout

COP: All IC x 10 Side Straddle Hop, Moroccan Night Clubs, Merkans, Mountain climbers Stretch whatever you need, the goal today is to work the whole body a good bit. Each body part gets multiple rounds with increasing numbers. Mind your form because fatigue will try to rob your efforts. Start with a short mosey […]

Friday 3/27 Virtual Q

This “Virtual Workout” is a static workout/ No Live Video: You will need a coupon, KettleBell or Cindy of your choice. Workout is approximately 45 minutes…. I have done it at PHOP before and this is just substituting some Moseying in lieu of Tire Flips…..….Enjoy!!!!!! I will be On Deck at Fountain Park at 0515 […]

Virtual Monday – 03/22/2020

Today is all about choices. And, yes, we are in unusual times and not all circumstances fall under our dominion but what we can control is all determined by some simple decisions. The following are a few questions I have been challenging myself with over the last few days to help me be a HIM […]

Digital Workouts

It may come to pass in the next few weeks that we need to cancel our formal workouts in an attempt to slow the spread of the Corona virus. It is possible that some men are already not posting due to personal concerns or because they have family members that are classified as being at […]

4 at The Commons

Warm Up: All IC SSH, Morrocan Night Clubs, Low slow squats 10 Burpees OYO   The Thang: Mosey over to the colosseum. Circle up for flutters, LBCs, merkans (IC) 7s up the hill on the backside- Burpees at the bottom, jump squats at the top Mosey to the field at Dinkins Lunge walk across, flutters, […]

Questions about time

Warm Up: All IC SSH, Morrocan Night Clubs, Hill Billy Walkers, Imperial Walkers   The Thang: Mosey over the hill and across the street to the big parking lot for some 4 corners 10 merkans, 10 Diamond merkans, 10 Wide arm merkans, 10 Carolina Dry Docks Shampoo To the wall! Partner up- one man provides […]

New Years Day Convergence

The year 2020 sounds like it is dramatically in the future- but it is rapidly approaching. Kick off the new decade right by joining the PAX of F3 Rock Hill at PHOP for a January 1st New Years Day beating! Who: Anyone and everyone ready to get after it and accelerate What: A black diamond […]