03/31/2020- Tuesday Virtual Workout

Good morning brothers, I miss working out with you in person! I am looking forward to the time, Lord willing, that we will be able to push each other again. I think of my F3 brothers frequently, and I pray that each of you are doing well despite the various trials we may be experiencing. […]

Virtual Workout for Wednesday 3/25/2020

Romans 5:3-6, 8
Not only that, but we rejoice in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope, and hope does not put us to shame, because God’s love has been poured into our hearts through the Holy Spirit who has been given to us. For while we were […]

OldTown Demo 3/23/2020

The Thang: 19 Reps for Covid-19 19 Merkins 19 Mtn Climbers 19 Shoulder Taps Plank 19 sec’s 19 Imperial Walkers 19 Squats 19 seconds AL Gore 19 Morocan Night Clubs 19 Shoulder Press 19 COUNT BREAK Rinse and Repeat and throw in a lap up and down your street between sets if desired. Aye! I […]

Virtual workout 03.19.2020

Grab a deck of cards and get after! Number cards = that many reps J=11 Q=12 K=13 A=14 Joker=200yd run Round 1 Hearts=merkins Spades=Bobby hurleys Clubs=squats Diamonds=LBC’s Round 2 Hearts= Makhtar N’Diayes Spades=jump squats Clubs=burpees Diamonds=American hammers   Buckle down and get after!

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 […]

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 […]