Being Intentional at ManU

13 men joined YHC this morning at ManU for lots of mumblechatter and leg work. So as I was preparing for this morning, I saw this tweet from Apache: As long as we don’t take a mosey to the event center and partner up and run around with Dora 1 2 3#JustSaying — Apache_F3 (@jamiejones9292) […]

Sloppy Sandler Suckfest

Last week at ManU, PacMan challenged me to create an entire workout with an Adam Sandler theme. I graciously accepted. Fast forward six days: sitting at the kitchen table listening to songs from yesteryear and watching YouTube videos of classic Sandler movies, I was ready! That was until this morning when I woke up to […]



As most of the PAX in the Rock and Fort regions knows my 5 year old daughter (Emma) is a leukemia survivor. We still make a trip every 4 weeks to get blood drawn to check her counts at Levine Children’s Hospital. We also stepped up and raised money last year (Christmas time) for a fellow brother […]

Manu’s Elementry Flashback

We had a flashback of elementary school today. We started with pre-bell class play time. A series of Indian style stretches. You know we had toys everywhere so we went into cherry pickers. With all that energy, jumping around we went into a 25 count of SSH now you know we are up and down […]

Roving Ruck WOD – Communication

It was again an honor to lead 7 HIMs this morning at one of my favorite AO’s in our Region on a Ruck WOD. 4 Ruckers PreRucked prior to the WOD including Cutter who had to head to work before we began. We began the morning fellowshipping with the Bootcampers, but quickly left them by […]

Fog in the Gloom

My second time at ManU and my first Q at ManU.  It was great to start the day with these men in the fog and gloom.  Listening to the chatter and laughter prior to 5:15 is like medicine for the day ahead. We moseyed over to Manchester Park for a Warm UP: 30 SSH ROL […]

Send ‘Em Out

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. […]

ALL NEW Roving Ruck AO

Greetings PAX! At the behest of the F3Nation, we are excited to announce a new initiative coming soon to the Rock Region.  Starting Monday, July 9th at Independence we will host weekly ruck workouts alternatively at each of the Rock Regions fine AO’s (see schedule below).  These workouts will begin and end at the simultaneously […]

It’s July 5th. What now?

It’s been quite sometime since I have written a back blast for a Q.  I apologize for that and encourage you to write up a simple BB for your future Qs. I was given the honor to Q at one of the Rock Region’s original workouts ManU. THE THANG: 15 SSH stretch 15 IW stretch […]