This morning we decided that we would stay together as a group and hit the roads for some easy miles because a few of the PAX are heading down to Charleston this weekend for the marathon. That was fine with me because normally, this group would have left me in the dust. We headed out […]
Today was the launch of the Wally World & Falcon-0 joint AOs. Wally World will traverse the gloomy streets and byways of our quaint little town of Rock Hill while Falcon-0 will continue to do some left-hand turns on the Sullivan Middle Track. I was Q for Falcon-0 so after a quick big group intro […]
Warm-Up MNC 30 IC Peanut Pickers (Cherry Pickers – not sure why we call them this since cherries grow on trees) 30 IC Rt arm behind head stretch Lt arm Rt arm in front of chest stretch Lt arm On 6 – Body Crushers Butterfly stretch LBC 10 IC The Thang Mosey to Wall People’s […]
That 3:50am alarm is no joke, but I was committed to pre-running in the gloom this morning at Bunker Hill before my Q. I arrived at the battlefield and began stretching. PCH soon arrived followed by Rasta. We put in about 2.5 miles in the enemy’s territory and showed the old fartsack who was boss. As […]
10 HIM accompanied me into the gloom this morning at Iron Academy and placed their trust in YHC to lead them to be better men. It is a weighty responsibility and an honor to be given the trust of other men, and I do not take it lightly. This was my first Kettle Bell led Q, […]
The route for this morning was to follow Herlong west to the hospital. After making a loop around the hospital, we went south on Ebenezer to Oakland. We then took a left on Cherry and another left by Earth Fare. Continuing on to Westminster Presbyterian, we headed back to India Hook and up the hill […]
An outstanding group of 22 HIMs joined YHC at ManU. I was unexpectedly called into duty at the last minute because Socrates, who was scheduled to Q, had a family medical situation. I was glad to fill in for him. There were no FNGs but the disclaimer was still given and the 5 points of F3 were reviewed. […]
It was a wonderfully cool morning in July when YHC arrived at the Independence AO on Monday morning. 22 of Rock Region’s finest HIMs decided to join me. The disclaimer was given and the 5 parts of F3 workout were explained to our 1 FNG and we began the warm-up: Warm Up SSH – 10 […]
Warm-Up 10 SSH 10 Seal Jacks 10 Don Quixotes Legs spread Stretch right leg Legs spread Stretch middle Legs spread Stretch Left Stretch Rt arm in front Stretch Lt arm in front Stretch Rt arm behind head Stretch Lt arm behind head 10 SSH The Thang Mosey to Kenneth Shuller 11’s Overhead Claps & Squats […]
It was an absolute honor to lead 12 of F3RockHill’s finest HIMs in the gloom this morning on the day before my 1-Year F3 anniversary. I started the morning off with a 3.2-mile pre-run. If you had told me this time last year that I would be pre-running before a workout, I would’ve laughed in […]