After the usual disclaimer was given and I gave a short intro to the word of the month, Identity. We all have some identities in common whether it be father, dad, son, grandson or husband. We also all have a cool F3 name. By giving each pax an F3 name, it provides a sense of […]
Thank you to the 12 other PAX who showed up at Old Town on this beautiful gloom to sharpen iron and push each other. It was a blessing to be back at this AO with my brothers and facing the gloom together and not alone. WARMUP We began the morning with the following in cadence: […]
17 men tackled day two of the new year at Planet Pain. Here’s what we did. Warm up 10 SSHs (IC) 10 Imperial Walkers (IC) 10 SSHs (IC) 10 Low Slow Squats (IC) The Thang Mosey to the track 2 minutes of stretching Round 1 10 Burpees 20 Merkins 30 LBCs 40 Squats 50 Calf […]
On the final day of 2020 4 men gathered in the gloom and put in work. It was my pleasure to lead today, but I also felt like this was an opportunity to reflect back on the year that was. And what a year it was… However, despite all of the negativity we were able […]
4 HIMS of the Rock Region gathered today at Final Verdict, the new running AO to grab some pre New Years Eve miles and P200 training. There were no FNG’s present so a brief disclaimer was provided and the route was laid out with a reminder to have fun, run hard & take care of […]
This has been an awesome year of Impact at Bethel Men’s Shelter by the PAX and their families of F3 Rock Region and F3 Lake Wylie. Over the past year, you have served over 540 meals to homeless men of York County and the surrounding areas. Additional meals have been given for other opportunities as […]
First, Merry Christmas PAX of F3 Rock Region and beyond. Thank you to the 43 PAX who decided to come out on this warm somewhat wet winter gloom to sharpen iron and Celebrate during our Christmas Eve Convergence. It was a blessing to be with my brothers and facing the gloom together and having a […]
Starting on time, we enjoyed us a wonderful “warm” 50ish degree windy evening “July in Christmas” at Night @ Museum. I pulled from a Bill Nye 07/10/2020 Q. Warmup: SSH, Cherry Pickers, IW, HW, couple of leg stretches. The Thang: We mosied over to Dutchman Creek where we completed 10s on hill of choice. 1 […]
Warm up (in cadence) SSH-20 Cherry pickers-20 MNC-20 IW-20 Merkin-10 The Thang 10 burpees OYO Mosey to front of Tavern Performed the following exercises in cadence at the wall (in cadence) 20-low slow squats 20-dips 10-derkins Mosey across Celanese to old gym location BTTW-20 count Wall of Fire (all in Peoples chair)-all PAX perform 10 […]
14 men decided to test their Christmas Trivia knowledge this morning at Petra. With a new batch of questions and a PAX full of mumblechatter, I knew this one would be fun. Here’s what we did: Warm Up 10 Monkey Humpers (IC) 10 Low Slow Squats (IC) 10 MNCs (IC) 10 Overhead Claps (IC) 10 […]