F3 Rock Region Rolling in Rock Hill Project

As the 3rd F leader I believe we need to be in our community assisting those who are in need.  What better way to be in the community to show we are more than just a men’s work out group then to assist in the Rolling in Rock Hill paint project.  Come join us on […]

Partner Work at PHOP

21 converged at the #RockRegion’s original Wednesday AO (PHOP) for a Shieldlock beatdown courtesy of YHC and Catfish. Here’s what we did… The Thang: 10 Windmills (IC) 10 Merkins (IC) 10 Mountain Climbers (IC) 10 MNCs (IC) Italian Job’s Portion Form two lines facing your Partner: 15 Pattycake Merkins 15 Seal Team Situps Plank – […]


Herbie and I had the CO-Q for the start of this weeks theme which is focused on Shield Lock (Whetstone).  We decided to pick a theme for this workout. Herbie mentioned Endurance and it stuck. YHC and Herbie took a minute to share with the PAX along with an FNG (thanks Jag for your leadership […]

You are your own author

Mosey around the parking lot SSH, Cherry pickers, Tempo merkans, Mountain Climbers, Jump squats, SSH Mosey Bill Ny theme song two times Baby Shark ab work Mosey to the wall- Wall sits in cadence, Long 10 count balls to the wall, first man does 5 merkans (any style) then bear crawl to the end while […]

A Letter to our Pax

A letter to our Pax: I continue to be honored and humbled by serving as Nantan for our region. The Rock Region is full of amazing leaders, many of them far better than YHC. Why I was chosen to be the Nantan for The Rock is one of those things I’ll never fully understand, but […]

Football Fundamentals and Life Lessons

https://www.youtube.com/watch?v=mdVm_gyayOg 13 for football fundamentals and life lessons at PlanetPain. Here’s what we did: The Thang Mosey to the football field 10 SSHs (IC) 10 Seal Jacks (IC) 10 Imperial Walkers (IC) 1 lap around the track (Gazelles-backpedal, Clydesdales-run) Width of the field Run, Nur back Side Shuffle, Shuffle back Karaoke, Karaoke back Circle Up […]

Strength out of Adversity

22 Fast HIMS of the Rock Region gathered today at Wall Street to enjoy some time for fellowship and running.  As the top of the approached at 0500 YHC explained the route for today and that it would be about 5.5 to 6 miles.  A disclaimer was provided and a reminder to encourage one another […]


I pulled in and Gauge, Red October were stretching while PacMan was pacing the lot. KingPin was chilling and ready. Disclaimer was given: Warm Up: In Cadence Imperial Walkers 12 Moroccan Night Clubs 12 LOR ROL Overhead Press 15 Merkins 12 We were waiting on Pheonix who was stuck in traffic so we did these […]

Waxhaw Convergence

Waxhaw is launching their own region. One of their own pax, Posse was at Independence this morning to advertise the convergence to be held on Labor Day. Here are the details. Cuthbertson High School 1400 Cuthbertson Rd Waxhaw, NC 28173 1st F: 7 – 8 AM 2nd F: 8 – 9 AM onsite coffeeteria 3rd […]

2nd Annual Shield Lock Cornhole Tournament Update

PAX…this is a Preblast and update to the Facebook post from a couple weeks ago regarding the 2nd Annual F3 Rock Hill & Lancaster Cornhole Tournament. WHEN: Saturday, September 28th from 12:00pm to 3:00pm (time tentative to adjusting depending on HC’s) WHERE: TBD – Inquires have been submitted to Dust Off Brewing, Legal Remedy Brewing […]